Written by Josh Wade
20 November 2019

 

 

 

 

 

 

 

 

 

Relentless Pursuit

By IFBB Pro Josh Wade

Presented by Allmax Nutrition

 

Was Conditioning Better in the ‘90s?

           

Q: The last couple years, I don’t think I’ve seen your conditioning off while you’re on stage. People are always coming down on the guys today and saying ‘90s conditioning was better. What’s your take on that?

 

A: I watched those videos on YouTube on the debate from bodybuilders in the ‘90s saying conditioning back then was better, and others saying today’s conditioning is better. I agree with both and have this opinion on it. Everyone knows there were a lot fewer pro cards given out back then, so everyone had to be the best of the best to turn pro and compete in the pro ranks in that era. We know through history that judging has also slightly changed based on what look the athletes brought and I also believe based on public opinion. In the ‘90s I feel judging was based on size and conditioning first, where now shape is one of the things that’s rewarded and talked about most. There are always going to be guys with different shapes and structures, because there are so many different genetic variations on those from person to person. And while size takes time to build, I feel everyone can control conditioning. That means there’s really no excuse for not coming in shredded, which is what bodybuilding is! Other categories like Classic Physique are meant to be judged more on shape and structure, but bodybuilders are supposed to be nastier, grainier and more shredded than the other categories. This is not always the case. I feel there are a lot more pro bodybuilders now, which means a bigger range of conditioning from first place to last in any lineup. The guys that are out of shape in shows today are worse than ‘90s conditioning, but the ones that are “peeled,” and I would include myself in that group, are way ahead of ‘90s conditioning! That’s my opinion on how I see that debate. One show in particular that stands out to me was the 2018 Vancouver Pro, where the whole top five were crazy shredded! It was Lukas Osladil in first, Alexis Rivera in second, I was third, Iain Valliere, and Renaldo Gairy. There is not one lineup from the ‘90s where the condition of this group would not have stood out.

 

Build Legs for Bigger Quad Sweeps

 

Q: I’m really trying to build my legs, especially my outer sweeps; which exercises do you feel are most beneficial for that?

 

A:Obviously, you can’t specifically isolate a certain area when we are talking about the quadriceps, because they all work together in any type of extension or compound pressing movement. But you can target a specific area more with certain angles. First and foremost, the whole leg needs to be built using different foot positions. Most of the time it’s going to be the position where you are the most powerful and feel the most stable. Take, for example, free-weight squats. Usually having my heels spaced slightly outside shoulder width with my toes flared out around 30 degrees or so I find to be the best foot position and angle that will build the most mass throughout the whole leg. Then on the leg press, I might square my feet up a little more, but still keep them spaced shoulder width or just outside shoulder width. Now comes my favorite for targeting outer sweeps. I take a low/close stance on the hack squat with toes slightly angling together, so my knees can stay close together. You will feel the burn in the outer sweeps and get super tender and sore as well on the outside of the leg. Don’t worry if you can’t handle as much weight as usual with this foot position. We are targeting a very specific area! Then, on leg extensions I will angle my toes together in the same fashion starting at the bottom with toes up and rotating them in as I raise the weight stack and flex at the top with toes angled in. Once more, you can and should go a bit lighter with that style because it’s honing in on the vastus lateralis over the other heads of the quadriceps. Hopefully that helps; give this leg workout a try!

 

Seated Leg Curls

2x15 warm up

4x12-10 (on last set, tack on 10 partials from the stretched position after reaching full rep failure)

 

Squats

2x12 warm up

4x10-8 (if you have different squat bars, rotate them)

 

Leg Press

4x15

 

Hack Squats

4x10-8 (last set fail around 8, then rest 20 seconds and try for 4-5 more, rest 20 seconds again and try for 3-4 more)

 

Leg Extensions

3x12 (hold top flex for one second)

 

Barbell Stiff-leg Deadlifts

4x12-10 (be careful because by this point your legs should be close to buckling if done right)

 

Make sure you start recovery ASAP by having an Isoflex shake immediately after the workout with 10 grams of glutamine and usually 50-100 grams of a fast-digesting carb powder like Carbion. My go-to is always 2 scoops Peanut Butter Chocolate Isoflex with 2 scoops unflavored Carbion!

 

Please send questions for this column to This email address is being protected from spambots. You need JavaScript enabled to view it.

 

Website: www.teamwadefitness.com

 

Instagram: @ifbbprojoshwade and @teamallmax

 

For more information, visit allmaxnutrition.com

 

 
 
 
 
 
 
 
 
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