BEST Exercise to GROW Your Vastus Medialis aka Teardrop FAST
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- čas přidán 2. 03. 2022
- In this video we are looking at the best way to grow your vastus medialis (VMO) aka the teardrop muscle.
Certain exercises increase the leverage that can be placed onto the target muscle in an easy way that's safe to do, and can speed up growth fast for big results.
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I’m Andrew Menechian, the Head Coach at Peak Performance Online. I’ve been the Head Coach at the Clean Health Fitness Institute and Education Manager at Fitness Playground. I’ve been the Men’s Physique IFBB Australasian Champion, unofficially broke the Australian under 90kg Raw Deadlift record in 2015, and have helped 100s of people achieve amazing results.
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Studies
• Squat depth
o pubmed.ncbi.nlm.nih.gov/23604...
o pubmed.ncbi.nlm.nih.gov/25962...
o www.ncbi.nlm.nih.gov/pmc/arti...
o www.ncbi.nlm.nih.gov/pmc/arti...
• Front vs back squats
o pubmed.ncbi.nlm.nih.gov/25630...
o pubmed.ncbi.nlm.nih.gov/26252...
Great, i would like to see something for Vastus Lateralis
Excellent video, thank you! Looking to strengthen VMO (on top of usual snow season workout) to avoid cramping during active snowboarding sessions.
Andrews accent makes it a bit difficult to understand what he is saying but his video are good.
ONE LOVE !
Bro that's what i was trying to find. Thanks 😍❤️
glad it's helped mate 🙌
Thank you. will give it a try tomorrow. Always wanted tear drops
Great video... As I have a lack of ankle mobility, I'll do it thay way cause even with squat shoes, I can't go low enough.... To go deep, I had to use the assisted pull up machine. it allows me to go pretty deep, it was the only way for me to do it. Some more weeks using that machine and I'll go back on the squat but with heels elevated.... For the next 4 months, I've got 3 out of 5 days that are legs/ glutes training. Day1 quads/triceps, d2 glutes/biceps/calves, d3 shoulders, d4 hamstring/calves, peck/back.
Definitively going to try it... bring more infos about legs training.....
Good job 👍
Great content. Thanks.
Glad you enjoyed it :)
Great video!
Cheers mate
i need this vid thank u...
You're welcome 😊
Good. 👍
How similar target leg exercises for people with a bad knee?
Se me hace muy interesante. La verdad pero me gustaría que pusiera. Traductor. En español
Hey Andrew!
Just bumped into your channel.
Nice quads, nice thumbnail!
How come you only have 5 videos from 2017?🤔
Very busy!?🤔
Was focusing on instagram content, but now it's time to expand!
can you do a video on bulgarian split squat
Not specifically on Bulgarian split squats but I do touch on them
czcams.com/video/hzwFcHOOUmI/video.html
Cheers Mr. 🤟
Hope it helped mate
What do you think about leg extensions with toes pointing outward? for the tear drop muscle.
They’re ok, but in my opinion they’re not putting the body in a position to optimally target the VMO as much as they other exercises
Brother people struggle to bring up the outersweep which brings a completed look to the quads. You get the tear drop from pumping out leg extensions
Everyone is different mate, you may have a more developed tear drop and find it easy to feel them on leg extension.
As a coach with over 10 years experience I can tell you that it isn't the case for everyone.
Some people find it harder to hit vmo, some people harder for vastus lateralis. The point of this video was to analyze the best method to hit the tear drop.
The vastus lateralis may be a video for the future, so stay tuned mate.
I'm actually grateful to have learned this for my personal aesthetic goals bc i find having a massive outer sweep ruins your physique by giving you an X-taper instead of V-taper that's why i wanna emphasize the teardrop instead of the outer quads because it gives the aesthetic but not massive look to the legs
My outer sweep grows better.
What degree are those wedges. Are they the prime solo ones? Thanks!
30 degrees and yes they are the prime solos
@@Striatian i ordered the exact same ones two days ago, should be receiving tomorrow. Main focus for them is the quad emphasis. Ironic to see this video now!
It was meant to be, you'll have to bless them with this exercise!
@@Striatian 🔥💪🏻
Do squat shoes help too?
They help slightly, but the heel elevation isn't anywhere near as pronounced as using a squat wedge
game over knees
This is not true. IF you have knee problems then you will need to regress this movement. However if your knees are healthy you will be totally fine.
I had terrible knees, and with the right approach learnt from one of my mentors my knees are the best they've been in over a decade
Knees over toes being bad is a myth, easiest way to debunk this is to look at Olympic weightlifters when they train/lift etc
Checkout one of my mentors channel who has over 2,000 knee success stories, he is the knee health king, and he's even been on the Joe Rogan podcast czcams.com/users/TheKneesovertoesguy
@@Striatian i cant squat much at 40 years old, knees hurt alot
Dude. This would DESTROY my knees.
So you would have to focus on fixing your knees first
Using reverse sled drags would be a great start (do 5 mins worth before every workout) add in poliquin step ups, and then add a regressed version of these squats (hold onto chairs with both hands or a band so that you can get in the range of motion without too much pressure on the knees, then slowly add less assistance)
I don't think so. I have the knees of a 54-year-old. Literally. I'm 54 years old. Ain't no fixing these knees!
I beg to differ mate, go checkout one of my mentors channels kneesovertoesguy his mother is nearly 70 and she’s moving like a 20 year old
Is that a knee grow?
Isn’t your knees suppose to stay behind your toes? It way ahead of them
No that's a myth, easiest way to debunk this is to look at olympic weightlifters when they train/lift etc
Checkout one of my mentors channel who has over 2000 knee success stories czcams.com/users/TheKneesovertoesguy
Isn't that equivalent to a hack squat?
Well the hack squat machine doesn't require any stability, plus your feet are flat on the hack squat.
So while both are a squat movement pattern, there are significant differences
Car or knee pain with this exercice.
Not suitable for knee pain
A pair of weightplates work too and is probably free
is it me or this guy looks like Prince Naseem, but White
This is a terrible idea.....you will destroy your knees doing this.....pushing off of your heels is the proper form....yeah u might activate the teardrop more at the expense of knee cartilage grinding.....DONT DO THIS.....especially at heavy loads....man this would be malpractice if you were a doctor.....I got nauseous watching this
This is not true. IF you have knee problems then you will need to regress this movement. However if your knees are healthy you will be totally fine.
I had terrible knees, and with the right approach learnt from one of my mentors my knees are the best they've been in over a decade
Knees over toes being bad is a myth, easiest way to debunk this is to look at Olympic weightlifters when they train/lift etc
Checkout one of my mentors channel who has over 2,000 knee success stories, he is the knee health king, and he's even been on the Joe Rogan podcast czcams.com/users/TheKneesovertoesguy
Work your legs lmfao duh!!
Not everybody can do squats...There are better exercises.
Everyone SHOULD be able to do squats, if you can't then you should be the regressions/rehab to be able to squat
Especially this version of squats, much less weight is required so lower back issues aren't really a problem
Squats are a basic human movement, so being able to squat should be a priority
@@Striatian Yes everyone should be able to do them. I personally stopped doing them as my lower back is shot from doing heavy squats when I was younger. There are better exercises.
@@michaelbanasiak3015 OK, let's hear what they are
@@imwalt3439 Walking lunges. Square squats. Walking dumbbell lunge.
@@michaelbanasiak3015 ok, I do like lunges. What are square squats? My 64 yo knees are always looking for options. Thanks.