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Author Topic: Quadriceps picture  (Read 18051 times)

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maverickdawid

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Quadriceps picture
« on: February 10, 2013, 06:48:07 am »
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Hi

Raptor just asked me to upload my quads foto so there it is.

this one is from about 2 years ago before injury, right now because of jumper's knee I had rehab and I'm still strenghten my VMO




and this one is from about 3 months ago


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Raptor

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Re: Quadriceps picture
« Reply #1 on: February 10, 2013, 06:50:59 am »
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Post up what exercises you do for VMO strengthening.

If I could get my VMOs to your level I'd jump 40+ easily. Unfortunately for me, they haven't grown in what, 12 years of training non-stop?

I'm currently doing this:

<a href="http://www.youtube.com/watch?v=xrUOEwTDbqA" target="_blank">http://www.youtube.com/watch?v=xrUOEwTDbqA</a>

and deep bulgarian split squats.

But you are the living proof that what you did works so ... that's my question.
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Current PR status:

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Raptor

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Re: Quadriceps picture
« Reply #2 on: February 10, 2013, 06:55:47 am »
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Do you do anything like this?

<a href="http://www.youtube.com/watch?v=S5BDi8Oj5eM" target="_blank">http://www.youtube.com/watch?v=S5BDi8Oj5eM</a>
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

maverickdawid

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Re: Quadriceps picture
« Reply #3 on: February 10, 2013, 07:07:37 am »
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Yes Robert - I made  this exercise from this last video like squezing the ball etc but standing straight- not using the wall. Besides my physiotherapeutis told me to do normal lunges and with using unstable ground. I also work with thera band - I pull my leg in opposite direction (if it's left leg I pull it to the right - it's like kicking the ball with straight or bent leg but I worked with straight leg - this is the best exercise in my opinion to built VMO muscle ) . I also do a lot of stretching exercises and since injury till this days and I have no problems with my knee when I'm regularly stretching myself.

But to be honest with you- My VMO and quadriceps before I even do gym workout were built good. My physiotherapeutist just told me that my legs are built like hell etc. Earlier it doesn't interested me. I'm physically very active person and I jump regularly since I was 15 years old so maybe that's one of the reason?

But as I wrote - this couple of exercises help me to strengthen my VMO and reduce my knee pain
« Last Edit: February 10, 2013, 07:09:25 am by maverickdawid »
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Raptor

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Re: Quadriceps picture
« Reply #4 on: February 10, 2013, 07:22:51 am »
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Quote from: maverickdawid on February 10, 2013, 07:07:37 am
I also work with thera band - I pull my leg in opposite direction (if it's left leg I pull it to the right - it's like kicking the ball with straight or bent leg but I worked with straight leg - this is the best exercise in my opinion to built VMO muscle ) .

Do you have any videos of that? It's similar to a leg extension or what? Where is the band attached to your leg?

I hope getting my olympic lifting shoes and being able to squat ATG (I should be) will get those quads going by the way.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

maverickdawid

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Re: Quadriceps picture
« Reply #5 on: February 10, 2013, 10:18:14 am »
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I can't find any video. But band is just over ankle. and you have to pull your straight leg to the middle with upturned toes and you have to feel pressure of band
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Raptor

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Re: Quadriceps picture
« Reply #6 on: February 10, 2013, 11:40:05 am »
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I'm guessing you're not pulling the entire leg, just the tibia (basically extending the leg from the knee like in a leg extension) otherwise you'd use your hip flexors, obviously.

So it's pretty much a band leg extension, right?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

maverickdawid

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Re: Quadriceps picture
« Reply #7 on: February 10, 2013, 12:09:39 pm »
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wait a while. I'll make a video how I'm doing this. unfortunately my thera band is destroyed so I'll figoured out something

there it is. It's poor quality but you know about what move I'm talking about. I'm doing this in 4 series / 30 repetition per series

http://www.sendspace.com/file/8gyo9o
« Last Edit: February 10, 2013, 12:22:27 pm by maverickdawid »
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maverickdawid

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Re: Quadriceps picture
« Reply #8 on: February 17, 2013, 08:25:07 am »
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I'm already work 2 weeks at the gym and I think my quads are looks more built and more so I upload another picture for you raptor to show progress from last picture and to prove that this exercises help me build my legs strong

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Raptor

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Re: Quadriceps picture
« Reply #9 on: February 17, 2013, 08:42:06 am »
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Quote from: maverickdawid on February 10, 2013, 12:09:39 pm
wait a while. I'll make a video how I'm doing this. unfortunately my thera band is destroyed so I'll figoured out something

there it is. It's poor quality but you know about what move I'm talking about. I'm doing this in 4 series / 30 repetition per series

http://www.sendspace.com/file/8gyo9o

But that's pretty much a hip flexor exercise since the knee angle is held the same... I don't get how that is anyway related to the VMO?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

maverickdawid

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Re: Quadriceps picture
« Reply #10 on: February 17, 2013, 08:47:34 am »
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hips are working too that's ok. but if you have straight leg and you do this exercise proper it works with VMO. you can do that also lying on the floor. believe me or not but this helped me a lot to reduce my jumpers knee pain. you can do that also holding something, wall or something and then your hips are working less
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Raptor

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Re: Quadriceps picture
« Reply #11 on: February 17, 2013, 09:08:22 am »
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I'll try it at the gym and see how it feels.

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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

Ryno2892

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Re: Quadriceps picture
« Reply #12 on: February 17, 2013, 11:13:18 am »
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Nasty quads, I'd like that level of leg development....

Gotta keep squatting!
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Raptor

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Re: Quadriceps picture
« Reply #13 on: February 17, 2013, 12:39:17 pm »
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I'm squatting for 3 years continuously and I'm at 10% of that level of development.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

maverickdawid

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Re: Quadriceps picture
« Reply #14 on: February 17, 2013, 01:36:09 pm »
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I did squat in my life for only 5-6 months and I have that development. isn't that a little bit weird? I'm physically very active but I never focused on my legs since knee injury.  and you guys are squatting for many years and your legs are on different level. could this be maybe genetic or something?
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