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I can't stand having skinny upper legs, specially my outer leg, my legs look like they don't match my upper body, please guys refer to a good training routine to pump my outer head of the quads, thank you.
outer leg developing
- Thread starter Malorywess
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Any leg routine works the thigh (I'll add one shortly) but your foot position and stance etc is how you focus the emphasis on different muscles.
Take the squat. A wide stance works the glutes more than a narrow one. One leg extensions a toes out, toes in and toes up foot position emphasize different heads of the quads.
On the leg press foot plate you can vary both the width and toe position as well as have your feet low, middle and high on the plate. Try feet high and close together for an outer quad emphasis.
My go-to leg workout is leg press, power squat machine (very easy to adjust stance etc on), seated leg curls and leg extensions.
Take the squat. A wide stance works the glutes more than a narrow one. One leg extensions a toes out, toes in and toes up foot position emphasize different heads of the quads.
On the leg press foot plate you can vary both the width and toe position as well as have your feet low, middle and high on the plate. Try feet high and close together for an outer quad emphasis.
My go-to leg workout is leg press, power squat machine (very easy to adjust stance etc on), seated leg curls and leg extensions.
The lunge IS good but emphasize the leg going out to the side rather than directly ahead. Using that version I'd prefer a static form (you don't walk up and down).
Master the squat and I PROMISE you will get the glute and leg development you are looking for.
Not a smith machine squat, not a hack squat, not a front squat, a real squat where the bar is resting on your traps.
Most people do not get the leg development they want because they don't understand the anatomy of muscles in the legs. The legs are an endurance muscle. They have a large composition of slow twitch muscle fibres. Most people only train in a 8-12 rep range. The problem with that is it won't stimulate the slow twitch muscle fibres. In order to fatigue the slow twitch muscle fibres, you need to train in a rep range of 20-100.
Use a variety of exercises to fully develop the legs but make sure to add in some 'burn out' sets at the end of your workout in a rep range of 20-100 to stimulate the slow twitch muscle fibre. You will feel a burn like you have never experienced before.
Think about it. Look at the legs of a cyclist. They don't squat or lift weights at all but they always have extremely impressive leg development. That's from all the high rep work they constantly do when cycling.
Not a smith machine squat, not a hack squat, not a front squat, a real squat where the bar is resting on your traps.
Most people do not get the leg development they want because they don't understand the anatomy of muscles in the legs. The legs are an endurance muscle. They have a large composition of slow twitch muscle fibres. Most people only train in a 8-12 rep range. The problem with that is it won't stimulate the slow twitch muscle fibres. In order to fatigue the slow twitch muscle fibres, you need to train in a rep range of 20-100.
Use a variety of exercises to fully develop the legs but make sure to add in some 'burn out' sets at the end of your workout in a rep range of 20-100 to stimulate the slow twitch muscle fibre. You will feel a burn like you have never experienced before.
Think about it. Look at the legs of a cyclist. They don't squat or lift weights at all but they always have extremely impressive leg development. That's from all the high rep work they constantly do when cycling.
All you really need to do are squats and lunges - they should get you where you want to get. They are extremely effective for all parts of the legs. You may as well try to do variations of the squats, because different positioning of the legs will train different parts of the legs.
Squats, lunges, and you can do some heavy leg presses with varied stance to hit the different groups.
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