#QUAD SWEEP DEVELOPMENT HOW TO#

Here are some details:īiceps Femoris.The biceps femoris enhances the outer (posterior) sweep of the hamstrings. Understanding the functions of each of these muscles is the first step toward devising effective hamstring workouts. The hamstrings consist of three muscles: the biceps femoris, better known in gyms as the leg biceps the semitendinosus and the semimembranosus. Well-developed hamstrings are impressive from all angles. Now that you understand the importance of this often-neglected area, let’s take a closer look at what’s wrong with most hamstring workouts and review proven, practical training methods to help this important muscle group grow. What’s more, such a program can reduce the risk of injury, a must if you’re using weight training to improve performance in another sport, and can often increase your lean bodyweight by 10 pounds! The visual impact of your legs will be tarnished if your hamstrings have been neglected.īodybuilders should strive to develop the hamstrings so that the backs of your legs make contact with each other, even when the feet are a few inches apart! The good news is that a properly-designed hamstring specialization program can, in as little as 12 weeks, dramatically enhance the appearance of your legs.

But the fact is, well-developed hamstrings are crucial because this muscle group makes up so much of the total leg mass – it’s apparent (or not) from all back and side angles. The hamstrings often fall into the don’t-bother-training-what-you-can’t-see category. Repeat for sets of 12-20 reps.How to enhance leg development and sports performance with optimal hamstring training

Complete the rep by pushing through your heels and coming 80% of the way back up (keeps constant tension on your quads).

Descend to just below parallel or until you feel your lower back start to round.

Your eyes should be looking straight ahead as you begin the descent by breaking at your knees and hips together.

Grab the bar with a slightly wider than shoulder-width grip and then turn your wrists to unrack it.

Place the barbell across your upper traps.

There's no need to actually put your feet together (you'll soon learn why).

Set the bar to shoulder height and stand under it with a hip-width stance.

#QUAD SWEEP DEVELOPMENT HOW TO#

How to do a close stance Smith machine squat Exercise purpose: Build a bigger outer quad sweep.Recommended gear: Knee sleeves/knee wraps, squat shoes.Narrow stance Smith machine squat exercise details And in particular, how to reap the rewards of the narrow-stance Smith machine squat. So in this article, I'm going to explain the best practises when it comes to using the Smith machine for quads. In fact, having slender quads might actually cause people to think that you skip leg day-even if you don't. You can have the biggest chest in the world, but if you don't possess equally impressive legs, your credibility as a lifer (and a man) is bound to be called into question.īy the same token, nothing screams weak like a puny set of thighs. Nothing says 'I squat' like a well developed outer-quad sweep.

Quad sweep development