routine devoted to bringing the Vastus Medialis

[Maximum6]

I've been looking around for exercises where i can use to devote one entire workout into bringing the teardrops of the quads bigger.

So far I hear things like:

1. put plates under your heals when squating.
2. a close/low stance on the leg press
3. Leg extensions
4. Full squat
5. Front Squat.

Now i already do most of these...except for 1 and 2.
Just wondering what other ways are there that you guys feel is most effective.

[beckie]

single leg squats off the end of a bench-helps activate the VM
partial squats(between halfway and bottom)
split/bulgarian squats with DBs

[gti steve]

Close Stance Front squats work for me?

[bencher]

Good old fashion Sissy Squats with plate on your chest. Or hips-off hack squat if you have a machine.

[youngblood]

By far and away, 1 and a quarter squats.

Do a rep rock bottom of a usual back squat. Come back up, but stop right around your legs being parallel to the ground (yes, you should be sinking as low as possible anyway!), and then reverse and go back DOWN. Then go all the way up to the "start" position again. That is one rep. Do 3 sets of these every leg day, working up to whatever you can get for 6-8 reps, and your VM will be growing in no time- if it doesn't eclipse the VL that is.....

[Tim Wescott]

Pre-Exhaust Super-Sets of Leg Extensions immediately followed by Close Stance Smith Front Squats..........10-12 reps on each movement,3-4 Super-Sets, and your teardrops will literally be crying tears!!

[cuts280]

admin said:

Pre-Exhaust Super-Sets of Leg Extensions immediately followed by Close Stance Smith Front Squats..........10-12 reps on each movement,3-4 Super-Sets, and your teardrops will literally be crying tears!!

Wow!! Great advice Timmy.

[Maximum6]

How do you guys "turn" the bar to unrack the smith machine bar when doing front squat with arms crossed?