Grow Massive VMO | 3 Exercises to Blow Up Your Teardrop
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- čas přidán 3. 07. 2022
- The VMO when fully developed will look like a second knee cap or a slab of meat hanging over your knee. If I ever see a guy or girl with massive tear drops I give them instant respect because I know what it took for them to grow that tissue.
In this video I go over my 3 favorite exercises to maximally work that muscle and the proper range of motion to target it optimally.
Loads of people will insist its leg extensions that grow VMO, but to me, it’s all about range of motion in your leg presses and squats.
Give these techniques a try and I bet they will be so pumped your shorts will be riding up!
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This post speaks to my skinny VMOs! I hit them hard with leg extensions but only got minimal gains. Since watching this post I've done the hack squat with no weight and the leg press 3X. I see gains!!!!
I love hearing this......keep up the hard work. glad you are seeing progress
Love this big Chris. Keep it up.
you got it
I've always had a bad teardrop. I JUST found the legpress method by chance and can tell you it definitely hits them the best!!
I love hearing this frank!! keep at it and they will grow
Got to try this.
Great video!
Glad you enjoyed it
Thanks for the vid man ❤
Gonna go try those at the gym today
Hope you enjoy!
Excellent video
Thank you very much!
Thanks man
I just have a leg workout today, your tips will help me
Glad to hear it!
Thank you bro. Great advice
you are very welcome sir. hopefully you can apply these principles to grow improve your legs
Good honest tips. 👍
Glad you think so!
thanks for the tips
You bet!
I like everything you said in this video
hell yea!
This is an excellent content! I struggled a lot with knee issues back in the day. If I had come across this knowledge 20 years ago, my volleyball career would be different.
Thank you, Mr. Edmonds!
glad you enjoyed this.......all day long we must protect our knees when lifting
100% bro absolutely nailed it.
thanks for saying that.....so many want to dispute this, but it's the facts
It's common dam sense... but let them they will continue to have undeveloped looking legs. That tear drop is more important than the outter I'll even say. Without a VMO you won't look complete no matter what.
BTW did you know that if anyone wants to "bulletproof" their knees then the VMO is the muscle to overdmtrain and grow to get close to steel legs.
Your content is ALWAYS great Cris!!
What's your opinion on elevated toes (not heels) when doing RDL/stiff legged DL?
its ok, I prefer a flat foot for RDL
I like a toe elevation on split squats if im targeting glutes though
Oh my *Expletive* God, this makes perfect sense. I tweaked my VMO a WHILE ago and I've had issues ever since to where, I can weight train, power walk, but not run. It didn't feel stable. Whenever I had a leg day, the following day, while the rest of my lower body would feel tight in a good way (I worked it properly and need to stretch later), my VMO would feel like something's wrong with it. I was convinced that something was wrong on the inside. My massage therapist recently told me that my VMO felt weak. But I have a TBI (Traumatic Brain Injury), so it didn't dawn on me as fast as it would have before the head injury. MRI of the left knee and left hamstring, all clear. It finally dawned on me that I was one of those people trying to do the leg extension as you described at the beginning of the video and while it would provide some temporary relief, I still couldn't get back to running and now I know why. Plus, I was also one of those people who tried the leg press and that other squat machine that's slanted, but my foot placement and width were all wrong and I'd end up feeling injured and stopped doing them. This makes perfect sense. I can't thank you enough. I will give this a try at the gym this week.
you are very welcome.....pleas let me know how it goes
I'm in the process of building my legs finally. This shit works no doubt. Heels to the pad and the more stretch the harder it is. Thanks dude 😀😀👍👍💪💪
you are very welcome!!
Hey Chris. I have built a wooden slant board with a 2x10 and a 2x4. I did 1 and a quarter squats last week with with the slant board. With only 45 pounds after squats and leg press and I had very intense doms the next day!
oh im sure of that......the heel wedge makes such a huge difference for quad activation
Great video Cris 👍
I tried John's TRX sissy squat as a finisher, crazy pump 👍
yea that thing is brutal
6 months post ACL repair and struggling. Im gonna try your program
100% make all the muscles around your knee bullet proof. VMO, hamstring, calf and anterior tib
I hate the fact my gym doesn't have a hack squat....They have 1 plate loaded leg press and two of the same leg press weight machines. No point in having two of the same leg press weight machines when they could have opted for a hack squat. Would love to hear their logic behind that one.
yea that makes no sense at all
we go to the same gym😂
Tomorrow go to a new gym. Seriously
You literally sounds like Johny Bravo...ohhhh Mama😈🔥
hahahahaha thats funny AF!!!
Thank you. I want that teardrop.
follow the notes in that video and you will be on your way
I will definitely try this today. How many sets and reps? Is this the only 3 exercises you'd do for a leg day or should I do more? Thank you
here is what I leg day would look like with it all laid out:
lying or seated leg curls: work up to a hard 10, do a triple drop set
BB glute bridge: work up to a hard 10, go to failure, cut the weight by 25% and do a back off set to failure
leg press: just like I say in the video, work up to a hard weight where you have to gut out 12-20 reps. pull half the plates off, and do a 3 count pause in the hole of every rep until you cant fight the pain anymore
hack squat: a couple feeder sets, then do a top set of 10-20 reps. pull a plate off and do 1.5 reps to failure
split squat: 1 triple drop set, rest mins, do the other leg
BB or db RDL: 2 moderate weights for 8-10 reps really stretching out the hamstrings and flexing your glutes hard at the top
@@CrisEdmondsTV Thank you. I'll do this today. Thank you 😊
@@milissas.8364 you are very welcome.....let me know how it goes
@@CrisEdmondsTV Yes! I'll let you know.
Honestly, I love to see this. My VMO feels like it's going to come off with this foot placement. 😂
💪🏻
@@CrisEdmondsTV I did get guff from a guy who tried to tell me my ROM sucks on this movement but he clearly didn't comprehend that foot placement on the leg press dictates which muscles will be the primary movers in the activity.
@@kylefortner8709 yea that always gets a "thanks bro" then put my head phones back on
From personal experience, atg ((3rd world) deep squat doe not build up my vmo because I have always done deep, deep squats (even when I first started learning to squat with the barbell) - I have never been comfortable doing parallel squats so I don’t do them. I even do paused sometimes 3- 5 seconds atg paused squats, paused front squats, and my vmo is currently non-existent which is why I’m looking towards CZcams for building up vmo.
100% get that
I have a decent tear-drop but it kind of goes flat past the kneecap all the way to my hips (not enough width). Will these also hit the upper/outer part of the quad? Thanks and nice video!
no sir......if you are after improving quad sweep, id do this:czcams.com/video/HhVlJpT6TsI/video.html
💪💪💪
such a good video right!
My orthopedic doctor wants me to develop that teardrop to support my patella…but squatting so deep as you show really aggravates my bad knee. My kneecap is hypermobile.
Are there any exercises that can build that teardrop without that deep bend?
so you have to start ground zero with knee flexion......go down to as low as you can WITHOUT negative pain. then each week or month push that depth by an inch or 2 until you are at full depth in a range you can control/have the strength for
from there I would address all the muscles surrounding the knee (hams, calves, anterior tib).
What about normal barbell squats, can they grow the VMO?
it sure can if you have an upright posture, sit down (not back) and get deep
@@CrisEdmondsTV Thank you!
i have a Chondromalacia Patellae and i cant do squat
sounds like you need to go see a good physical therapist and/or dr
"Don't be a dumb meathead" LOL
we have all been there, including myself.......gotta use that brain
7:46 that’s what she said
😂 now thats funny
Full deep squats definitely do not work the vmo. Eric Lilliebridge is the best example, dude squats 1000+lbs but his vmo is his quads is practically non-existant.
you cant look to powerlifters for muscle building......there are countless powerlifters who move tons of weight on squat yet have underdeveloped legs compared to bodybuilders of similar status.
for sure wouldn't use that as the example. I have seen countless clients I've worked with use all the principles and their VMO is now massive
hard disagree here
Hack squats are a knee destroyer
completely disagree.....ive done it for over a decade with zero issues. most likely your form is poor or the brand you have is trash
Yeah but you have to take into consideration ppl that don’t have that kind of flexibility
then you have to improve your ankle mobility, get tissue work to open up your hip and stretch daily......simple as that
Thank you, for the clickbait!
hahahaha you are very welcome
Good info but why do you have to say f this f that f-ing this f-that blah blah blah blah GROW UP and stop with the teen boy language!
just the way I speak when im passionate about a topic
You would really hate Dr. Mike lol