Flex Australia – June-July 2017

112 FLEX | JUNE – JULY 2017

PER BERNAL

BOTTOM

■ A broad base to the X is all about

outer-quad sweep, and the muscles

responsible for this are the vastus

lateralis, which lie on the outside of

your thighs. Most quad muscles

function together, so you’ll work

the lateralis with any set of squats,

leg presses, leg extensions, etc,

regardless of your foot position.

However, to target this area, you

need to take a narrow stance on

squatting or pressing exercises

and angle your toes in on leg

extensions. Our sample outer-quad

routine pre-exhausts the vastus

lateralis by frontloading toes-in leg

extensions and narrow-stance

hack squats. It’s optional whether

you perform any of the remaining

exercises so that they too target

your outer quads.

THE

UNLIKELY

X-MEN

These five

champs prove

you can achieve

a superb X

despite

structural

or muscle

deficiencies

STEVE KUCLO

He lacks a wispy

waist, but Kuclo’s

front-lat spread

forms an hourglass

because of his

shoulder and

leg breadth.

FLEX LEWIS

Despite standing

165cm with narrow

lats, the Welsh

Dragon attained the

best X in the 212s

by accentuating

his delts and outer

quads and keeping

his waist thin.

ED NUNN

Back is his major

weakness. Still,

Nunn sports a

stellar hourglass

because of his

invisible hips

and curvy legs.

SHAWN RHODEN

No one owns a

better combo of

monster-truck

wheels and

svelte waist than

Flexatron. Though

his shoulders and

back have long

lagged, he expanded

them enough for

a second in the

Mr Olympia.

FLEX WHEELER

The three-time

Olympia runner-up

achieved arguably

the greatest X of all

time by constructing

on his relatively

narrow clavicles.

EXERCISE SETS REPS

Legextension(toesin) 4 12–15

Narrow hack squat 4 12–15

Leg press 4 12–15

Sissy squat

superset with

Walking lunge

3

3

15–20

30 steps

OUTER-QUAD

ROUTINE