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The PERFECT LEG WORKOUT (The Science LIES)

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Rating: 4.5; Vote: 2

Ready to learn about the science-backed optimal way to train your legs for muscle growth! Let-s start with quads, - I-m sure you-ve heard someone say it-s IMPOSSIBLE to train your inner and outer quads. - And their arguments absolutely make sense. Because when you look at how the innermost muscle of your quad the Vastus medials or the teardrop muscle and the outermost quad muscle your vastus lateralis -your sweep- neither connect at the hip, they connect somewhere underneath all this crap high up on the femur so that-s when you hear people say it doesn-t matter if you open up your hips to do a wide stance or keep those feet close because they don-t attach at the hips and so those muscles aren-t lengthening or shortening at all so you-re going to target them equally no matter what. - But then I did some digging and there are more than a few SCIENTIFIC Reasons why you are able to effectively target and train your inner and outer quads-- The same exact principle applies to your medialis and lateralis they both work to stabilize your knee by pulling it in opposite directions. HAMSTRINGS Another interesting study I found showed that having your toes flexed towards your shins (dorsiflexion) will allow you to generate more force during leg curl movements. now I don't think that's why everyone in the gym does them this way, I think it's an unconscious decision but regardless. - this is where I go completely rogue because I believe you should do the exact complete opposite! And this is something that I figured out years ago by putting on a moderate amount of weight on a leg curl machine and then doing a few reps with my feet in a neutral position, then mid-set went into plantarflexion (toes pointed away) and it immediately became impossible so then I quickly forced my ankles into dorsiflexion and just like that the movement became too easy. Now, Why is that? It has everything to do with your Gastrocnemius. Its main action is plantar-flexion of the foot but because it crosses the knee joint it also aids in knee flexion. Also, remember when it comes to hypertrophy. strength or how much force you can generate isn't the name of the game if that's your goal then you should be trying to recruit as many muscles to work as efficiently as possible to move the most weight- but that is the antithesis of hypertrophy where you're basing everything you do off of connection and isolation, you're trying to limit secondary involvement as much as what is biomechanically possible and just work the targeted muscle GLUTES The glute science lines up with what I've felt for years, any time you can exaggerate the stretch do it because it will lead to more glute activation. That's why I turn sumos into more of a hip dominated movement and why an assisted reverse lunge works better than a regular reverse lunge because you're able to exaggerate the stretch and tension put upon your glutes by shifting your husky body over top of that glute and really lean forward to enhance the stretch. CALVES When it comes to calves I've heard people say for years foot placement doesn't matter but it absolutely does and there are a few studies that are starting to show that but you have to read a little deeper than the general conclusion pointing foot straight forward may be the ideal approach when the aim is to induce proportional improve-ment on both heads of the gastrocnemius How much deeper do you have to read. the very next line. it says pointing foot outward or inward may induce selective muscle growth and that should be your aha moment. SETS / REPS QUADS (No Quad Sweep) Leg Press -Feet together - 3/4 rep - Toes up as you contract- 4 Sets / 20 Reps Split Squat -Working leg positioned on your midline - 3/4 rep- 4 Sets / 20 Reps Each OR (No Tear Drop) Leg Extension -Partials at the top - hold to contraction for a 3 count- 4 Sets / 20 Reps Hack Squat -Feet close / low / 45 degrees - don-t lockout- 3 Drops Sets -Drop The weight 2x / Shoot for 15 Reps before you have to drop HAMSTRINGS Stiff Legs -Only come up 3/4 to keep it in your hamstrings- 4 Sets / 20 Reps Seated Leg Curl -Plantar flexion until you fail then into dorsiflexion and- fail again- 4 Sets / 30 Reps GLUTES Sumo Deadlift -Hinge at your hips - Don-t pull it straight up- 3 Sets / 20 Reps Assisted Glute Step-ups -Lean forward to force the stretch - don-t lockout and lean back on the way up and rotate over top of your hip- 4 Sets / 20 Each CALVES Seated Calve Raise 3 WAY -Make sure you-re contraction along with the orientation of the fibers in each head of you gastroc- 3 Sets / 50 Reps Each Way
Date: 2022-04-22

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Comments and reviews: 10

Michael
Hamstrings are the only body part that i can i grow rapidly, basically overnight. Biggest thing I've found is that doing lots of Hip hinge movements build the upper portion of the hams like nothing else, making them look like guitar strings. Whilst doing lots of knee bend based movements creates that thick lower hamstring mass underneath the quad teardrop. Periods when I've heavily focused on curl based ham work with no hip hinged hyper extensions, gh raises, goos mornings and sl dead variations - my upper hamstring mass disappeared all whilst giving me a huge ham quad separation towards the knee.
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Doug
Damn! My brain just got a workout without flexing anything but my jaw to open -mouth breather pose-. Too much technical, not enough layman. I totally understood the calf portion, other stuff, not so much, but I will get there. Ryan you speak to me without being condescending, which is appreciated. I am a tennis player. I am 57. I am trying to get my legs back. long distance running is out, because I hate it. HIIT training is best for someone my age, and I will have to pick and choose what I have the equipment for.
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Eivind
Instead of his usual 2-3 hour workout four days a week, Clint Eastwood switched to a one-hour-a-day, seven-days-a-week routine. -One day I-ll go in and do an hour of just shoulders arms, - he says. -The next day I-ll do an hour of back and chest. Next day legs. Then depending on my schedule, I-ll run or use the Stair Master or a computerized stationary bike. -
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Pufferfish
As a fat ass who's bought a home gym set up, and looking to be a more muscular fat ass, I appreciate you speaking in an asshole language I can fully understand and appreciate. Your descriptions are funny and memorable. I'm looking for some more beginner unfriendly videos to get me started and kick my ass, but I appreciate the videos I've watched thusfar.
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Quinones
This is one of the most confusing things in fitness I've seen so far. It seems half the community says you can't emphasize quad muscles, the other half says you can. Foot placement matters for some, doesn't matter for others. Then the same thing is said about emphasizing hamstrings in a leg press. Nobody agrees on this shit.
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Rusty
So I have a question. I was in a car accident that fooked up my sciatic nerve. I have no dorsiflexion in my right leg. It makes lunges near impossible. I need some exercises that will help me either reach the ability to do lunges again or something that will allow me to build my quad and calf back up on that leg.
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TaoistTiger
Did martial arts before I got into lifting. Spent a lot of time in 'horse stance' with the knees pushed over the toes (shins parallel not - shaped) my lateral head are still huge. Once I started lifting and a lot of squats did the tear drop start coming in. So they absolutely respond to different stimulus.
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Safer
Love the clickbait title, but we know (as scientists) science never lies, scientists do. If you have a problem with the outcome, I suggest you take courses to learn how to weed those out AND visit only peer reviewed resources from top journals such as the Journal of Applied Physiology. Good day.
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Trosclair434
Not smart enough to call bs on what you say but your humor in ur vids indicates passion for what you do. And if there-s one thing I-ve learned in work in any field is pay attention to the guy who is most passionate About his art, not necessarily the one who-s most -qualified-
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Devin
Maybe it-s just bad genetics or maybe I just don-t have good -mind-muscle connection- with my legs but I swear these mfs won-t grow. Been consistent in the gym for over 8 months now too. But I-m no quitter so I-ll give these exercises a try
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