Quadricept Muscle? England Rugby Player...?

Question

Hi there, i play rugby for england u18, i often go to gym and excersise my legs as well as upper body. My legs are very strong but as with any muscle, as they get stronger they get bigger....With my quadricepts, only the inner part of the muscle (vastus medialis) gets much bigger, with the outter muscle (

vastus lateralis) not getting much bigger??

I always though the outter part of the quad should be bigger than the inner muscle??

please please help

Answer 1

If you're doing a lot of work focusing on your quads, such as seated leg extensions it will blast your VMO (vastus mediallis oblique) same with cycling if you do a lot of that for fitness.  The main arc of motion for that part of the muscle is the last 20-30 degrees, so it is constantly being used in the mechanics of most lifts.  To balance it out and work the lateralis use a cable crossover machine set on the ground and slightly externally rotate your hip.  Loop your foot in an enclosed single hand grip and extend out while laying slightly on your side (confusing description I know).  Also if you can lay on your back with your foot in the hand grip and start with your knee and hip bent then kick your foot over your head while abducting to work the outside of your leg.  Another good exercise is to do wall sits with your toes pointed outwards to stress that muscle more.

It's very common that the medial portion is larger than the lateral portion, it is especially noticeable on runners and cyclists, but just work on balancing it and it will come along.

Answer 2

It depends on what exercises you're doing. If you're only focusing on a few exercises, you are limiting your muscle strength and growth. Make sure you vary your workout routing around 6-8 weeks b/c after a certain point, your body becomes adapted to the workout, and puts forward minimal effort for the exercises.

http://www.bodybuilding.com/fun/exercise...

Click the body part you want to work out and change the workouts up, as I stated before.