What are the best lower body training strategies
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- Опубліковано 6 сер 2024
- Welcome back to my channel,
Let’s continue on with the series teaching you how to make the best exercise selection for your body type.
In this video, we move on to the lower body. We will look at the lower body as a whole instead of doing each individual muscle simply because all the compound movement involving the lower body essentially hit every major muscle in your lower half to some extent.
Let’s get it on
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Hey guys, welcome to Thibarmy channel!
My team and I, as put together one of the most comprehensive training resources on the web. From online courses for coaches to Abs program, we constantly push ourselves to develop new programs and up to date contents.
We thought that the best way for you to enjoy some of our works was to create this channel. We have curated and organize our huge video library into easy to use playlist.
We have exercises for abs, arms, legs, core training and so much more. Please feel free to browse our channel and share it with the world.
All of the exercises feature in our training programs are here so you'll know exactly how to do them.
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This is the best information since the sad and untimely passing of Coach Poliquin.
That makes me happy and sad, seeing that Charles was a good friend.
@@THIBARMY Charles was putting out this info, well before many back in the day, more so than most fitness personalities. It's great that you are also putting out this information for the masses and continuing a great tradition. I wish this info was available when i was young instead of Flex Magazine.
Sorry to be offtopic but does any of you know a method to get back into an instagram account??
I stupidly forgot my account password. I love any assistance you can offer me.
Agreed!! Charles would be proud
As a coach myself, this is the best programming series out there. Thank you Coach!
Much appreciated mate! I feel that it is usable info regardless of the type of training you prefer.
It is. Great information that others simply do not cover. And not just one video, all of them.
Christian is the G.O.A.T
It's funny that the best weightlifting info on YT is hidden on this channel with a few thousand views lol
It´s all about marketing...
Spot on once again. I've been training hams and quads with 1:1 ratio and my glutes/hams still overpower my quads. Now I know it's cos of my long limbs and got to focus more on quads. Thanks!!
I ˋm waiting for that :)
This content is gold. I ˋm hoping you will also do a Video for the midsection (abs & lower back).
Best wishes from Germany
One of the best coaches in the game
Shots fired at the “glute doctor” 😂
I don't think so. Bret and I normally get along fine and he knows how I feel about the hip thrust and we still are in good terms.
@@THIBARMY I understand lol. It was funny when I saw your face. I'm sure Brett came across your mind as you were mentioning the exercise. I feel the same way you do. It's more of a woman thing as most of them aren't putting 300+ lbs on the bar with squats.
Great info, coach. Keep it up!
Brilliant!💪
Great info!
these videos are fantastic!
Another great video for of important info. Thanks for sharing
Your educations are so easy to understand and makes so much sense!
thank you.
Thib you are the best muscle building channel I’ve ever watched. You have hit a 3 for 3 on these episodes for me. Now I know why my hamstrings are always sore after squatting. Back squats are the only exercise where I can’t hold tension unless I move the bar in a low bar position. Even still, it’s rare I get a pump in my quads unless I go ass to grass which probably look funny in a low bar position.
I'm glad you like the materal. I'm certainly not the most flashy guy out there, but I try to provide useful info to everyone.
@@THIBARMY You are right tho. People want to hear what sounds cool instead of what works. Hopefully the real ones keep you in business for years to come and the fake ones keep my entertainment going lol.
This channel is amazing. Great work brother. Thanks for the knowledge!
wish this had been made 10yrs ago. i've stumbled on all the exercise combos through trial and error but now this explains why i have to train the way i do. would have saved me 8yrs of spinning wheels.
10 years ago I barely knew how to open a computer
Tq for this lecture 🔥 very informative!
your recent uploads have been some of the best info on weight training on UA-cam, really like them
Much appreciated. I just love to teach and with the pandemic, I haven't been able to give seminars, so doing these videos is a must for my mental health!
Great presentation very helpful ideas.
Amazing information.
You can’t go wrong with anything on this channel or knowledge from Christian.
I’ve always followed anything from Charles Poliquin and now it’s beautiful to see the torch passes on to yourself.
Thank you for your knowledge. It’s helped me a lot.🙏🏼💙😎
i love these videos. thanks for posting
My pleasure
Love the info. Thank you 🙏
Thank you
Thanks for the quality information that you continue to put out.
Thank's for watching
This is spot on, my squat numbers are terrible. My deadlift however is significantly better.
I basically stopped squatting and focus on leg press and extensions for quads
Akwa tips recommend you and I think it's the best recommendation for me .
Thank you for your valuable information.
The best of the Best in the business
Pure gold coach!!
Much appreciated
Awesome information this guy is very knowledgeable
Vraiment du gros contenu, les leviers c'est tellement important. Merci Chris!
Just like mentioned before, this is gold!
As I have really long limbs and a short torso, I find this is great and useful info.
Thanks Thib! 🙏🏾
Thank you for taking the time to watch it
Awesome
As a short dude with short torso + tibia but long femur this makes so much sense and very accurate to my training history.
It's all about being exposed to the right information. I appreciate your knowledge and expertise💯👊
Thank you mate
Great information on the exercises and knowledge. I will be 66 soon and just started pumping some iron again a few months ago since i sold my mountain bike, now that the initial soreness phase is gone will start pushing myself, all joints, etc. are 100% but still prefer higher reps [12-15] and feeling the muscle over power training, still need to blast the treadmill for 30-40 for the cardio too.
Very nice information!
Thanks mate
Great info. I always encountered a tough time building quads while squatting. Long limbed, glute and ham dominate. Am now excited to try the prescribed examples.
I am currently doing the workout you prescribed for nattys. Full body, 6 days of low volume and high intensity with different Hypertrophy strategies. Ie: Mtor and double rest pause. Mostly 6-8 reps # sets.
This workout is magic!!! Keeps me looking forward to workouts and never feel like shit. I stay close to maintenance with a good diet moderate protein and carb intake. Growth, even at 45 is satisfying. 5' 9" 220lbs.
Thanks for the tips.
Hey man - any chance you could hook me up with a link to that workout?
@@7gordie240 www.t-nation.com/training/the-best-damn-workout-plan-for-natural-lifters. part 1
@@7gordie240 www.t-nation.com/workouts/the-best-damn-workout-plan-for-natural-lifters-part-2. part 2
Your other videos emphasize the high bar squat over the low bar squat for shorter limbed individuals due to your personal experience of the low bar position stressing the lower back too much. Besides taking 5htc & gaba supplements due to my anxiety, my lower back is still sore/tight after low bar squats so I will move back to the high bar squat. Most info I see claims the low bar position is superior because they say you can lift heavier weight but they don't consider leverages like you do. Thank you for your videos they have been really helpful!
great tips 👍
Thank you
Thanks from Spain. Muchas gracias master.
Than you mate
Gracias from Texas!
Thank you mate
You are the best strength coach
The UA-cam algorithm doesn't think so
Excellent video!!! Every point explained into the most useful deatails!
As a long limb/femur lifter, I really like Goblet/Dumbbell Squats with my heels elevated! And of course Hack Squats....
Squats with a Barbell are not build for me. No matter which version.
Exactly, there is no mandatory exercises. It's all about finding out what works for your body.
This video is spot on for me! Big calves, naturally quad dominant, hard time feeling my hamstrings on goodmornings and RDLs... But I love deadlifts, so I hammer my posterior chain into the ground, and adding hamstring curls certainly made a difference.
Yeah, training focus can change things.
oh my god! Im gonna love this instruction video.its useful for all my clients THANK YOU VERY MUCH THIBARMY
Much appreciated
If you like this series and you want to get more in depth here's a great write up by Christian on his web site. thibarmy.com/the-main-purpose-of-client-assessment-exercise-selection/
Thank you for this, sir! Legs have always been a weird area for me to work on.
You're welcome
This is a really top knowledge, coach. Another great approach to the training after neurotyping videos. Neurotyping made me look and learn neurobiology again. I really appreciate this, as you could easily wrote and sell 2 books on those topics (books which I would gladly add to my library). I hope that this is more profitable than books though.
It's all about using all the tools we have to individualise the training program as much as possible
Recently discovered your channel from Geoffrey Verity Schofield. He's right, your content is pure gold 👍.
Awesome of him
Facts I’m llst and I only feel quads with isolation machines and step ups
Love your content. Can someone with short limbs still develops very impressive flutes if they effectively utilize the raised toe RDL’s , and split squats ?
BOMB! This is the information I needed for my body type! Thank you very much for sharing so much valuable content, I really appreciate this
two questions please:
-what is the difference between a stiff leg deadlift and a romanian deadlift?
and
-do you already working on a program for beginners to build maximum muscle and strength?
A Romanian Deadlift (RDL) uses a slight to moderate knee bend while still focusing on pushing the hips as far back as possible on the way down, whereas in a stiff-leg deadlift the legs have no, to a very minimal bend. I pretty much never do the latter.
Good stuff. Makes me feel better about how I have my training laid out, as this confirmed that a lot of why I was doing by feel checks out and makes sense. As a taller guy(6'2) with blown lumbar discs, took me a lot of figuring out of which exercises agree with my body, but leg extensions, hack squats(just dont bottom out), and bulgarian split squats work really well for me. Also do quite a bit of hip extension movement, but not training very heavy as it aggravates my back. Would love to see a roundtable/debate type scenario with Thib and Menno. Would be a really interesting and informative conversation I'm sure.
Sadly, we had a plan to give a joint seminar Menno, Borge Fagerli and myself... but you know, COVID
@@THIBARMY yeah I remember that. Maybe another day.
Good video. Instead of RDL with front foot elevated a better alternative is to the RDL with your calves pressing against the bench throughout the movement. Keeps you from bringing your knees forward.
Well, I like the feedback that the bench would provide in that situation. The main difference is that elevating the front of the feet actually allows you to go further back without losing balance than you would without it (and even with the bench), stretching the hams and glutes more thus giving them a better stimulus.
Guy is smart af
Great series Thib,
Assuming Back Squatting and toe-raised RDLs are being trained...
What exercises would you recommend a short-limbed lifter use to focus on hamstrings and glutes at home?
Would a GHR unit be an investment worth making?
Thanks in advance,
PS. I wish it wasn't too cold to golf.
I personally do cable pull-through (you can use a band if you don't have a pulley station), Band-around-the-hips (attached behind you) DB RDL, Nordic/natural glute ham raise. And yes the GHR unit would be worth it. It can be used for the glute ham itself, for back extension, sigle leg back extension (great for golf), Russian twists, combo back extension DB row, abs...
I fall into the short ish femur, short torso long arm category.
Squat form is easy
Sumo deadlifts work a ton better
With that being said, I have well developed glutes without ever focusing on it.
The master uncle thibs is just the best
Well, I guess I prefer uncle over grandpa
@@THIBARMY Thanks dad!
Seems like I'm fitting in the average length area. My tibias are fairly long and my femurs are "medium", my mobility is on point and I can low bar squat ATG with a pretty upright torso and big knee travel at the bottom of the movement. My quads and adductors do most of the work but my glutes are sleeping for some reason. I'm also pretty good at RDLs and my hams get sore for days from it. That being said, I feel like I have to do equal volume on each muscle of my lower body my workouts last forever and gains are slow compared to upper body. Pretty shitty situation to be in. Great content btw
Long live coach!! Do you have courses or internships available in Thibarmy?
Absolutely. One on hypertrophy, one on my neurotyping system and one on my omni-contraction training system
Dear Thib, thanx for this article. May I conclude that long leg lifters may use only the low bar back squats for training the posterior chain if the regular deadlifts with very heavy weights start taxing recovery? After all LBBS is very close to being a top loaded deadlift, and one can still pile up reasonable volume using it
Absolutely. While some might still need a bit of focused posterior chain work, the LBBS should be enough for most.
@@THIBARMY Thanx for your valuable advice. One more thing, Thib.
Don't you think that, instead of total lengths of legs and torso, the effective lengths are femur length and torso from shoulder to femur? Reason being that entire upper body weight is moving arround femur that are like levers in squats and deadlifts while shins are almost stationary with only little movement.
Similarly, in upper body, barbell is at about shoulder height in squats; and in case of deadlift, barbell is hanging almost perpendicular to shoulders. So effective length of torso is shoulder to femur.
So I think ratios of femur length and torso length from shoulder to femur is more accurate.
How do you see this?
So based on the other videos I assumed I had a long toso short arms wide clavical, I assumed I'd have short legs but I measure 51% if I've done it right so is it possible to have long torso long legs short arms ???? Must admit my weak areas are legs calfs and chest !
Now I ´m really waiting for the Arms/Shoulders Videos.
I have long legs, short Torso and short arms.
For the arms I think the ratio between length of arms and claviculare/shoulder with are more important than the ratio wingspan/bodyheight, isn´t it? The mechanics are different if you have two people with the exact same wingspan but different shoulder with, no matter how tall you are. Is there a way to calculate the arm wingspan ratio to shoulder with? So you can easily calculate if you have short or long arms in relation to your shoulder with?
I think I have filmed the arm video...
i have a home gym, and also long legs. do you think a barbell hacksquat will do the same as a machine?
Christian,
How would you evaluate the width of the narrow stance on heels elevated back squats (using a squat board specifically) for longer limbed lifters to stimulate quadriceps recruitment/growth? Do you look at their hip structure?
Also, do you have a loading treshold (amount of weight used on the bar) for HE back squats where you no longer consider the exercise safe (because of the elevated heel position which is different from weightlifting shoes)?
Many thanks!
Yes, I would aim at keeping the legs perpendicular to the floor, which normally comes to around hip-width for most
@@THIBARMY and the loading treshold for HE back squat, is there one for you? Or is it fine to go very heavy as long as technique's on point? Not trying to be greedy with questions, just curious about your experience with limited ankle ROM clients who perform these :)
Very useful channel and I hope to add translation into Arabic
nice Intro
I can't take any credit for that. My staff actually surprise me with each new one.
GO GO POWER RANGERS!!
Awesome! Hey Coach, just to clarify, you recommend Taurine per-workout and Glycine post-workout correct? Thanks for your content. Cheers.
Tyrosine, not taurine pre-workout
@@THIBARMY Oh ok thank you! I'll make sure I get the right stuff lol!
@@THIBARMY pls do on for bfr
@@THIBARMY upperbody
@@THIBARMY at home worokut
Ill try the long limbed exercises I've always struggled with squat and been told I bend over too much when I squat. I'd fall over if I didn't though 🤣
Front squats, maybe even with heels elevated should give you better results
@@THIBARMY thanks for the reply thib, would you believe I tried those front squats with heels elevated out already straight after watching your video this evening and I had to go really light on the weight. I had this funny feeling in my legs after just a couple of sets I've never had this before...... Fatigue in my quads from squats 😊
THIB💪Y GAINZ
Coach. The article you sent me Kavanaugh said the problems lie with the loading and the strength curve. So if I use moderate load and/or with band set up, it would work fine?
Not really. I don't see it as a movement to load heavy, to directly work on performance. When I use it, it is with lighter loads and with lots of isometric holds to work on mind-muscle connection.
For the short limbs folks, since they have hard time targeting the glutes, wouldn't you recommend sumo deadlift instead of the conventional one?
I was wondering the same thing
Romanian deadlift is better for shorter person.
@@GuidetteExpert Romanian deadlift targets more the hamstrings in the posterior chain group muscles.
So does that mean that a long limb individual should not back squat at all? just front squats and regular deadlifts as main movements for the lower body?
Can you cover exercise for fast bowling
Not really my area of expertise. My friend Steffan Jones could help you a lot more there.
What if you were doomed as a 6 foot 3 lanky guy with both long limbs AND torso? My hamstring have never ever had doms from squats, only quads and glutes
Also what about a pendulum squat it's certainly where I feel it most is that ok for long limbs
Oh yeah, it's an. awesome exercise for sure. But not everybody has access to it
What about Hip Belt Squats for people with long limbs?
I like hip belt squat in general, the more centered loading does help stay more upright. I didn't include them because few people have that tool.
Is the zercher squat a good alternative for a woman with Long femurs if I struggle with front squat mobility?
Yes, but you might also look into buying a front squat harness. Something like that: garagegymexperiment.com/2019/06/28/the-rhyno-power-fs-1-front-squat-harness/. or you can use straps: look at the beginning of this video: ua-cam.com/video/CVTkbggmxR0/v-deo.html
For me, it is a bit weirder and more complicated since I have very long arms, short legs, normal-short torso. :P
I've always felt that the lower body responds better to intensity than it does volume. You'll never see a powerlifter who doesn't have tree trunk legs or a big back.
I *personally* agree... when it comes for myself. I had my biggest legs when I was doing olympic lifting and basically only squatted and front squatted and stayed at 5 reps or less. HOWEVER a lot of people actually report the exact opposite.
Im the opposite..i got no size from heavy squats
@@THIBARMY thib- could you do an explanation as to why this is? why some people's legs respond to higher vs low reps? is it because of the long vs short legs maybe? or is it fast vs slow twitch fibers? both? thanks.
salut christian . vous êtes le meilleur . je vous remercie milliards. i've always felt awkward , i have long legs and long torso. je dois faire quoi allors ? aide moi je vous en prie. (je suis une femme)
What if I have long limbs and long torso
Can the strong as you look program be adjusted based on the dimension of the limbs? If yes, then which portion? The strength or the hypertrophy exercises?
Ideally you would adapt everything. I might come up with a product on how to adapt the programs based on body type, training level and main goal
@@THIBARMY that would be awesome and I would be the first to buy it. I was gonna tell you I'm ready to even meet up at Maxi-Forme St Nicolas or Lévis for such fine tuning if that's possible (hopefully as soon as they open the gyms back 😐)
55% leg-to-height and 86% tibia-to-femur here. I’m 6’5.5”. What did this mean for me?
What if i have balanced upper and lower limbs?
Then pretty much every exercise strategy will work and you simply have to use a proper balance of quad-focused and posterior-chain focused work
Arm video please sir.
It's the next up. Wednesday morning
I have long limbs and my glutes are the hardest to grow. My quads are actually the easiest but my dad was a professional athlete from 18 to 25 then just became a fit as fuck lifter lookin like Luke Rockhold from 25 to about 40 and my genetics still aren’t as good lol
UA-cam Algorithm comment !
😬
Please send a free squat rack to my house. Thx dude
Just learned I actually have long legs... XD
Did you measure yourself?
@@hariacharya4236 well yes...
@@ptichapronroudj I measured marking my both hands horizontally placed across the wall using measuring tape. It is 3-4 inches greater than my normal height. Does that mean I am long limbed?
I prefer to train my lower body doing sissy squats.
i like them too, but,,,, they are hard on the knees, gotta be careful.
I'm so deep in long limb gang it isn't even funny.
I am 6'2 (1.88m) or 74 inches (188cm) tall.
My wingspan is 6'8 (2.03m) or 80 inches (203cm). Which is 108% of my height.
My legs are 40 inches (101.6cm). So 54% of my height.
Coach doesn't even have a category for that! 😂
This is a bible