Inner Quad / Teardrop / VMO Regional Hypertrophy NEW Science & Lifts (Build Your Vastus Medialis!)

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  • Опубліковано 28 жов 2024

КОМЕНТАРІ • 305

  • @DrGains
    @DrGains  10 місяців тому +27

    Mahalo for watching! 🤙🏼 Let me know what muscles you'd like me to go over after the quads! Also, if you're interested in the Regional Hypertrophy Training resource I've put together within my All-Access Membership (it's game-changing!), you can use the code YT-QUAD-VID for a FREE month so you can get in and check it out completely risk-free! Here's the link 👉www.dr-gains.com/all-access

    • @ConDuiler
      @ConDuiler 10 місяців тому

      Glutes!!

    • @JvariW
      @JvariW 10 місяців тому

      Are all your programs for sell on the site? Or is there another way to purchase them?

    • @Fitandover40
      @Fitandover40 10 місяців тому +1

      Shoulders please!

    • @RonkeStation
      @RonkeStation 10 місяців тому +1

      The FEET and the muscles that connect to the Distal Tibia! Thank you!

    • @e3nlee
      @e3nlee 9 місяців тому

      Calves and feet please!

  • @Will-no6te
    @Will-no6te 9 місяців тому +66

    I don't understand the complaints on this being too complicated... there is already TONS of content out there covering a high-level "basic" detail of exercises that can get you far.
    But this? Man, I have had odd asymmetries (strength and visual) in my legs since two knee surgeries from an injury, and those "basic" videos didn't do anything to fix the asymmetries. Same with physiotherapy, prescribing broad brush exercises, or detailed exercises with no explanation about the underlying logic to them.
    This channel is the first source actually explaining what I need to target, how to target it, and why different exercises work. And the anatomy visuals are EXCELLENT.
    Guys, don't shy away from overwhelming info - just take what works for you, and disregard the rest. That applies to anything in life.
    Don't chastise informed, educated content creators for putting knowledge out there for people to use at their own discretion. Seriously, what a smooth-brain take on this.
    Dr. Gains, AMAZING content. This detail separates you from everyone else out there. Who would have thought a fitness channel could still host original content, in such an already-saturated info space.

    • @jessfit777
      @jessfit777 8 місяців тому +4

      Love itttt 🎉🎉🎉

    • @DrGains
      @DrGains  2 місяці тому +5

      Excellent perspective, and mahalo for the kind words! I sometimes consider "dumming down" my content a bit, and doing so might make the videos more universally appealing... but then I think of exactly what you said. There's plenty of other people out there who can provide the basics, but - in my opinion - very few who can provide the advanced depth and applied-science analysis that I can. So it's great to hear when people like yourself value it! 🙏 And the fact is that the human body and muscle growth AREN'T simple, so just sticking to the "basics" inevitably leads to inferior results, muscular imbalances, and related injuries.

    • @EthanSingh7
      @EthanSingh7 2 місяці тому

      Yes!!!... Now that you mention it... This is perfect for asymmetry... The left side of my lower back til this day always overpowers the right side even after I've been using perfect form in all my exercises since 2020. I'm pretty much a more complete athlete than 99% of people in my gym & that's thanks to Michael's knowledge etc. I hope when I get a membership for his program that it'll help me especially with the asymmetry I have there. I know it was caused by spamming one arm elbow levers 90% of the time only with my right hand before 2020.

    • @EthanSingh7
      @EthanSingh7 2 місяці тому

      ​@@DrGains Thanks.... Never change that🙏

  • @ishsichsjfke9267
    @ishsichsjfke9267 6 місяців тому +4

    I have small patella syndrome and have struggled with a lot of knee pain, and have dislocated my left knee cap 7 times. This video is great, and has been a massive help strengthening the inside muscles of my leg, as my outside quads are have a massive imbalance.

    • @christianthomson6328
      @christianthomson6328 16 днів тому

      I dislocated my patella once and it messed me up for 6 years until I got real good help. Wow, I am so sorry to hear this, and genuinely hope the best for you.

  • @bradpeterson4277
    @bradpeterson4277 10 місяців тому +32

    Extremely thorough, don't know that I have the time to drill down that much detail

    • @DrGains
      @DrGains  10 місяців тому +17

      It is a lot haha. And believe it or not I ended up not including about half of what I have on the inner quads, since it was WAY too much to absorb in a UA-cam video. That's why I created the Regional Hypertrophy Training platform (14:02), which breaks it all down into specific actionable exercises / techniques organized by quad region. If you want, you can use the free month code (YT-QUAD-VID) to go in, copy it all down, then just cancel so you're not charged anything. (Although you'd miss out on the gold mine of additional regional hypertrophy techniques I'll be uploading there for every other muscle!)

    • @blackpurple9163
      @blackpurple9163 10 місяців тому +3

      You have 2 leg days, you can do it if you have any imbalances, otherwise just cycling through these exercises after a few weeks should be good enough

    • @Anonymous-yh4ol
      @Anonymous-yh4ol 10 місяців тому +1

      ​@@DrGainsI'm interested in a full thorough breakdown to the fibers, the whole body.

    • @Jmnp08
      @Jmnp08 10 місяців тому +2

      Garbage
      There are 4 muscles. Period.
      Fiber orientation doesn't equate to a different muscle

    • @dontbetreadin4777
      @dontbetreadin4777 10 місяців тому +1

      It's over complicated and ridiculous. There are 4 simple leg workouts that will absolutely target everything and you'll grow. You don't see bodybuilders doing all this dumb stuff. Check out Tom Platz.....

  • @phule5966
    @phule5966 Місяць тому +1

    Holy shit this is a gold mine… been lifting for 10 years and it’s dope that this info is free

  • @anirbanghosh4509
    @anirbanghosh4509 7 місяців тому +5

    I've been searching for this kind of tutorial, addressing the side quad muscles! Had a knee operation, and am suffering from post-operative muscle atrophy! Local docs couldn't offer much hope, and most UA-cam tutorials address the basic quad strengthening exercises! But this tutorial hits the exact point that I desperately needed! I just want you to know, that you're doing a great service to people like us, please continue it... Much thanks and love, from a rural town in India ❤❤

  • @Enthalpy248
    @Enthalpy248 10 місяців тому +19

    This and the one on protein intake timing are two of your very best. The info on VMO was great. I was training my VMO wrong on extensions - going heavy with partials in the low (stretched) range. This video is greatly appreciated - thanks.

    • @DrGains
      @DrGains  10 місяців тому +2

      Great to hear my friend! 👊

  • @josephyoung6749
    @josephyoung6749 10 місяців тому +5

    something that has been on my mind recently in terms of specific muscles I need to target: VMO

  • @e3nlee
    @e3nlee 9 місяців тому +3

    Been binging your videos all day. You’re the man! No one else provides relevant content with actual facts that are graspable. Let alone getting to the point! Let’s see how far I can get this year

  • @shanephelps9532
    @shanephelps9532 8 місяців тому +2

    Your videos are such a vast resource of knowledge. Definitely hard to digest but being able to refer to them is amazing.
    Thanks and keep it up!

  • @ahmed53535
    @ahmed53535 6 місяців тому +3

    This content is unbelievably underrated!

  • @egyptkiss07
    @egyptkiss07 8 місяців тому +4

    Many thanks for the hard work displayed here 🙏🏾 Very informative and helpful

  • @Mountain_Man83
    @Mountain_Man83 7 місяців тому +2

    I’ve subscribed but damn I’d have to watch some of these videos ten times to absorb all the info you’ve got packed into them. The protein video blew my mind 🤯

  • @csemionov
    @csemionov 2 місяці тому

    After watching a couple hours of youtube videos and tutorials on the topic, I can surely say this is THE BEST material on the platform!
    I am currently suffering from muscle atrophy after a femur fracture with displacement during a ski accident 8 month ago. I have done it all, kineto and physiotherapy, I regained some strength so I've been able to walk without crutches since 1 month ago, but my VMO remains weak (almost non existent when compared to the other leg), to the point I started having anterior and lateral knee pain. I will adjust my training with these insights and will revert with an update. Many thanks!

  • @laurawiswall6853
    @laurawiswall6853 27 днів тому

    Please post the more in-depth video!! This is the information I've been searching for. I have a major imbalance between upper and lower quads from one side to the other.

  • @corrymichelini
    @corrymichelini 10 місяців тому +5

    The most under-rated fitness channel on yt. Great stuff. A collab with Renaissance Periodization would be epic. 💪🤙

    • @jessfit777
      @jessfit777 8 місяців тому

      Omg this will be epicccccc ❤❤

  • @QuabmasM
    @QuabmasM 4 місяці тому +2

    The new best video Ive seen on the topic! Wow, impossible to not level up after seeing this. So many of these exercises I couldve & wouldve been doing a long time ago if I knew they targeted my quads & would assist in removing knee pain(especially because I avoid leg extensions due to an acl injury it triggers). I had the theory pass through my mind that maybe my knees are pron to injury from lack of quad muscles just days ago & bam, God leads me to this video recommendation. Sometimes, the internet "interneting" actually works.

  • @superso
    @superso 4 місяці тому

    I’ve recently experienced patellofemoral syndrome bc my patella was pulled too far laterally. This video is incredible bc I realize turning my toes in while doing slow heavy leg extensions likely led to this. This video is a CLINIC for physical therapy. Amazing. Thank you.

  • @blackpurple9163
    @blackpurple9163 10 місяців тому +8

    Can you also make a video about adductors and abductors and some bodyweight exercises for these?

    • @DrGains
      @DrGains  10 місяців тому +2

      I’ve added it to the list! 👊

    • @blackpurple9163
      @blackpurple9163 10 місяців тому

      @@DrGains great, thanks, I currently started with side squats, they stretch the adductors good but I'm open to learn more

  • @TheCyclingCardio
    @TheCyclingCardio 2 місяці тому

    As a runner, cyclist, and lifter with repeated knee problem, the information on VMO targeting exercise is golden 🫡

  • @LVX_
    @LVX_ 7 місяців тому +2

    Part 2 and 3 needed please

    • @DrGains
      @DrGains  Місяць тому

      Here's Part 2! ua-cam.com/video/JXu_B7aT7NY/v-deo.html

  • @loucastsilas468
    @loucastsilas468 5 місяців тому +1

    Post 1 year op from an ACL reconstruction. Really wish I had learned all of this earlier. Can’t wait to hit the gym tomorrow and get after it. I think this has been the missing link for me. Struggling to break past 85% strength and still have posterior knee pain. Time to pump that VMO bby.

  • @janclimo2284
    @janclimo2284 Місяць тому

    So the VMO is like the leg bicep 💪🏽 . TY for all the exercises! Can’t wait to do them

  • @Movement-Training212_7
    @Movement-Training212_7 7 місяців тому +1

    Love your easy to listen to detail!! I am in!

  • @rikrishshrestha5421
    @rikrishshrestha5421 10 місяців тому +4

    well explained and practical . Part 2 plz.

    • @DrGains
      @DrGains  10 місяців тому

      👊

    • @DrGains
      @DrGains  Місяць тому +1

      Here's Part 2! ua-cam.com/video/JXu_B7aT7NY/v-deo.html

  • @liamburns8554
    @liamburns8554 6 місяців тому +1

    I mean, this is absolutely great rehab advice, and I will be using most of this. Definitely not a way to get big and jacked though!

  • @hill3363
    @hill3363 10 місяців тому +2

    Thank you for making this. My right leg is injured and has lost so much muscle. I will use these exercises to rebuild the VMO.

    • @DrGains
      @DrGains  10 місяців тому

      Glad I could help!

  • @DigitalvideotoolsOrg
    @DigitalvideotoolsOrg 7 місяців тому

    I have bookmarked this video. I feel that I will be referring to this again, again and again. Great work Dr Gains!

  • @SukonbuAttack
    @SukonbuAttack 4 місяці тому

    That is one of the most complete videos on hypertrophy I ever saw thank you so much !

  • @tradeangelcustomersupport1355
    @tradeangelcustomersupport1355 10 місяців тому +10

    Wow!! I had read about how eccentric leg extensions work the lower quads more than the upper. I had no idea there were so many other ways to target specific regions though. Excited to start using them! Do the same basic principles apply to the middle and outer quad muscles?

    • @DrGains
      @DrGains  10 місяців тому +8

      Some do, but many don't! I gave an example at 11:52 where contraction speed and load have completely opposite regional effects on the vastus lateralis and vastus medialis, and there are several other techniques that have opposite effects. Also, the central quads have their own unique set of principles and techniques, due in large part to the fact that the rectus femoris crosses both the knee and the hip joint. I'll explain it all in the next part of this quad series! 👊

    • @Abc19932
      @Abc19932 10 місяців тому +1

      Really good stuff, but what are the outer and middle quad muscles? How do you get to 7?

    • @DrGains
      @DrGains  10 місяців тому +3

      Here's all 7: Vastus Medialis Longus, Vastus Medialis Obliquus, Vastus Lateralis, Vastus Intermedius, Rectus Femoris, Tensor Vastus Intermedius, Articularis Genus. The last two are relatively new discoveries. Also, there's some evidence that the Vastus Lateralis Obliquus (VLO) is also a separate muscle (like the VMO is)... so an argument could even be made for 8! I was going to clarify all that in this video, but it ended up being way too long so I had to cut out a bunch of stuff. But I'll go into all the above in the next Quad Series videos! 👊

    • @omarkhalifa4491
      @omarkhalifa4491 10 місяців тому +1

      Perfecto 💯

  • @RahulRanjan674
    @RahulRanjan674 3 місяці тому

    hey, Thank you so fking much. I have hypermobile eds (frequent subluxations in both knees) and for years I have been looking at different papers and videos. figured that Vmo is not activated at all and vastus lateralis muscles are stiff (and well defined :P ) taught myself to walk properly and selective activation by touch (even when walking at times and with just knee extension exercise). Now learning all of this is blowing my mind. specially that vmo originate from Adductor Magnus and it makes so much sense. I'm still at 04:54 and couldn't help it but to pause and thank you.

  • @user-ue5kr7xf7z
    @user-ue5kr7xf7z 10 місяців тому +3

    That's a lot, after Quads you should focus on the Hamstrings the upper leg apposing muscle group . Great work Mike.

    • @DrGains
      @DrGains  10 місяців тому

      It’s been added to my list! 👊

  • @karenbullardes
    @karenbullardes 10 місяців тому +3

    Finally new video!😊

  • @Megadeus0
    @Megadeus0 8 місяців тому +1

    This is all the information I needed!! Great

  • @Surge_Playzz24
    @Surge_Playzz24 10 місяців тому +2

    PLEASE create more content my hypertrophy DR GAINS

    • @DrGains
      @DrGains  10 місяців тому

      Will do!

  • @InTuGuru
    @InTuGuru 9 місяців тому +1

    Well...that's a lot to take in, but definitely going to incorporate some of this into my routine

  • @AutoMotivate
    @AutoMotivate 3 місяці тому

    Sooo, do full ROM to hit it all efficiently and effectively. Looking forward to PT 2

  • @omegaman_
    @omegaman_ 10 місяців тому +2

    Excellent tutorial I’m looking forward to applying some of your ‘out of the box”techniques ..👍🏼

    • @DrGains
      @DrGains  10 місяців тому

      Let me know how it goes! 💪

  • @alexmedalla9659
    @alexmedalla9659 Місяць тому

    Great content!! Fantastic info. !! keep up with the great work !! Thank You.

  • @thomasg8572
    @thomasg8572 8 місяців тому +6

    I don't understand, this video contradicts every other video on UA-cam about VMO biasing. Every UA-camr including big names like KOTG suggest that extreme knee bend (like in a heel touching butt sissy squat or full ROM split squat) is the best way to bias the VMO; while this video suggests the opposite is true - the VMO is biased in the last 15 degrees of knee extension. They both can't be correct as they're completely opposite. Anyone able to explain the huge discrepancy in opinions regarding VMO biasing?

    • @NoahIsrael4
      @NoahIsrael4 3 місяці тому +3

      Idk. This guy knows anatomy well

    • @christineribone9351
      @christineribone9351 8 днів тому

      I cant answer your question, but Its the most informative explanation I've ever heard. Im willing to give most of his techniques a shot. A few are useless for me as I feel nothing in executing them.
      Its also insightful to understand the anatomy, and the function and direction of movement of each muscle.

  • @michelefortmann7040
    @michelefortmann7040 6 місяців тому

    Your videos are absolutely phenomenal! I wish I had found you sooner, but better late than never ☺️💪🏼 thank you for all that you share, it is an absolute game changer! I can.t wait to implement it into my own training and my clients training too 😁🙌🏽🙏🏽

  • @bradpeterson4277
    @bradpeterson4277 10 місяців тому +2

    Like all the docs stuff this is excellent

  • @cagri5360
    @cagri5360 9 місяців тому +2

    Hey, this is your 2nd video I'm watching and find it extremely helpful and informative as well. I like you show both exercices and the information when required. I also learned lots and lots of new comcepts... I'm still in my sceptical phase. For a beginner this migth be confusing but for someone who've passed that phase there are tons of details that will definetly make difference! To mention I'm actively watching youtube videos since 3 years and develop my strenght accordingly :) and also I'm a lot in to calisthenics :)

  • @stephenandracki3371
    @stephenandracki3371 6 місяців тому

    Excellent content. Much appreciated. Science based, which is what I am looking for.

  • @ab.6603
    @ab.6603 4 місяці тому

    Great video! I was looking for specific exercises for my VMO
    (since im having aches in that area and I'm currently training for Powerlifting)
    Great explanation and visuals!! ❤ I'll apply them to my training plan :D
    Hopefully the ache goes away :')

  • @jessfit777
    @jessfit777 8 місяців тому +1

    Love this 😊😊

  • @taroonbali
    @taroonbali 10 місяців тому +3

    great vid, super insightful even if a bit overwhelming! waiting for parts 2&3! would've been awesome to see how diff kinds of lunges can be used to target different regions too

  • @godzzzsun
    @godzzzsun 10 місяців тому +3

    As I wrote down the info, I sat in my chair and tried the VMO and VML leg extension movements with one leg. I can't wait to add resistance.🔥💪🏾

  • @anasbendahou7722
    @anasbendahou7722 8 місяців тому

    So for VMO and VML to minize workout during leg day most of us can’t do these variations I suggest doing
    a light weight high reps 15 degree last concentric leg extension with internal rotation of the hip ( toes outside) then added more weight and do normal leg extension with internal hip rotation and a eccentric of 4 sec 3 sets 2 times a week should be enough If you hit failure on all your set
    Adding a sumo deadlift and Lunges is gonna be good

  • @Ou8y2k2
    @Ou8y2k2 10 місяців тому +5

    Want huge quads? Do barbell squats using lengthened partials while elevating your heels and pausing at the deep-stretched bottom. With about four ounces on the bar, you'll avoid injury and be able to embarrass the ego lifters who try to call you out. Then, attach a weighted cable to an ankle and kick as if you were a soccer player. Control the eccentric to increase time under tension. Finally, foam roll the shit out of your legs while doing box breathing. The end.

    • @oscarortiz1429
      @oscarortiz1429 10 місяців тому +2

      I like the sound of this isolation protocol. Any vids about it that you could recommend?

    • @Ou8y2k2
      @Ou8y2k2 10 місяців тому

      Not particularly because I combined my knowledge of anatomy with Dr. Milo Wolf's lengthened partials emphasis, Dr. Mike Israetel's pausing at the bottom emphasis, and _standing_ leg extensions to avoid ego lifting. I learned about foam rolling from Christian Thibaudeau and box breathing from an experienced physical trainer who compared cold therapy and box breathing online.
      It seems sports science has at least three subdivisions when it comes to lifting: powerlifting, bodybuilding, and power building. Powerlifting focuses on strength. Bodybuilding focuses on increased muscle size and striations, and power building combines both. An option for you is to prompt Google Bard for the most effective protocol for your chosen discipline and use the results, or create your own, and adjust as you go.@@oscarortiz1429

  • @pavanchopra
    @pavanchopra 10 місяців тому +2

    A good way to target that 'final 15' might just be dumbell squat jumps, I reckon.. also, I wonder if banded TKE split squats work the tear drops just as well..

    • @DrGains
      @DrGains  10 місяців тому +1

      Squat jumps are an excellent way to target the VMO! You’re combining final 15 knee extension with fast-twitch contractions and an emphasis on concentric, all of which favor the VMO. Great observation. Banded TKO split squats will definitely engage it as well… but not quite as selectively.

  • @texaslovelylady
    @texaslovelylady 3 місяці тому

    I find your content helpful and educational so I have subscribed 👍🏻🔔Thank for sharing your knowledge.

  • @fazole
    @fazole 7 місяців тому

    There's a lot to this vid, so for me I am going to incorporate 2 of the things he recommends. The partial reps and the standing cable leg extensions along with the belt squats or leg presses and landmine squats I do.

  • @musenbamiguez
    @musenbamiguez 10 місяців тому +1

    this is awesome, i need one for shoulders!!

  • @gnomeygames1653
    @gnomeygames1653 10 місяців тому +1

    Awesome vid! Beyond informative

  • @stevewilson5570
    @stevewilson5570 10 місяців тому

    This was such an amazing video!! Thank you!

  • @TomasGarzon_TF
    @TomasGarzon_TF 6 місяців тому +1

    I've got a question, this studies say that last degrees of flexion are good for VMO but other studies say that deeper squats involves more activation in the VMO, so which one is right

  • @jessen00001
    @jessen00001 10 місяців тому +1

    Great video thx🎉

  • @DrGammaMindset
    @DrGammaMindset 5 місяців тому +1

    Great video

  • @YOSHELF
    @YOSHELF 10 місяців тому +1

    That’s crazy that you said that imbalance would cause knee pain. I just started having slight knee pain and I’m gonna start doing those 15 degree VMO extension my vmo is wayyy smaller than my vastus lateralis

  • @pacmanfl
    @pacmanfl 2 місяці тому

    The VMO is not a distinct muscle anatomically. It shares the same nerve and vasculature supply as the VML. Also, the fascial planes between the two are the same. It is however different FUNCTIONALLY because of the oblique orientation of the fibers.

  • @mjg1708
    @mjg1708 9 місяців тому

    Amazing info, thank you so much

  • @MrJreynolds214
    @MrJreynolds214 10 місяців тому +1

    7:14 The joint positioning demonstrated does not align with the concept of active insufficiency for the majority of hamstring muscles, namely the biceps femoris long head, semimembranosus, and semitendinosus. Greater hip extension would result in shorter muscle lengths for these muscles. With the presented positioning, these three muscles have the capacity to actively generate force and torque opposing the resistance.
    Additionally, could you please provide references or research papers supporting your assertion that "the lower VMO's fibers insert lower down on the tibia"?

  • @MarcusViniciusMO
    @MarcusViniciusMO 5 місяців тому

    Thank you Dr Kamalu for the excelent video! I was looking for scientific information like this! One question: did the studies distinguish distal VML from VMO hypertrophy since they are at the same local? Did they take crosssection images?

  • @RonkeStation
    @RonkeStation 10 місяців тому +1

    Since you are on the legs can you do videos on the feet and the muscles that insert into distal tibia (if needed all the way to the lower back).

  • @enteoz1694
    @enteoz1694 10 місяців тому

    That tape technique is interesting, i'll have to try that

  • @r2c217
    @r2c217 8 місяців тому

    I workout at home with limited equipment. I do Zercher squats, Bodyweight leg extension, (ass to grass) side to side lunges and kneeling squats. Would be helpful to make an exercise breakdown for exercises that can be done with little equipment. I also have trouble hitting the vastus lateralis. Thank you.

  • @paulodeoliveira1501
    @paulodeoliveira1501 10 місяців тому

    Could you make one video about biceps, please? Thanks man for the legs classes.

  • @oiraz
    @oiraz 10 місяців тому

    🥴🤯so much to digest great video 🙏🏽♠️

  • @arenmoore2516
    @arenmoore2516 3 місяці тому +1

    People acting like they forget theyre on the DOCTOR Gains channel

  • @eliu9939
    @eliu9939 9 місяців тому

    When the second vid coming ? Hyped

  • @fugazi225
    @fugazi225 10 місяців тому

    thanks for content

  • @abrahamabbas3557
    @abrahamabbas3557 9 місяців тому

    hey doctor, Thank you for what you do. Can I ask is there a pure calisthenics version of these movements?

  • @Ali-7676
    @Ali-7676 Місяць тому

    Awesome !!!

  • @Megadeus0
    @Megadeus0 2 місяці тому

    NEED PART 2!!!

    • @DrGains
      @DrGains  Місяць тому +1

      Here it is! ua-cam.com/video/JXu_B7aT7NY/v-deo.html

  • @Firitel14
    @Firitel14 10 місяців тому +2

    Triceps lower(distal) portion please!!

    • @DrGains
      @DrGains  10 місяців тому

      That’s already on my “short-list” of next videos! The more requests I get, the higher priority it becomes though, so thanks for the input!

  • @christineribone9351
    @christineribone9351 6 місяців тому

    good info but TMI. All the bells, whistles and beeping sounds are distracting.
    i'll have to watch several times to pick out 2-3 exercises that will help. thx

  • @maciejlewandowski1284
    @maciejlewandowski1284 10 місяців тому

    Nice, thanks

  • @hmcdonald3164
    @hmcdonald3164 10 місяців тому

    Outstanding as usual Michael, thank you. Mate, this has a lot to unpack and try to absorb, just amazing, I guess what research is finding that nothing is simple about our incredible bodies! Our Lord knew what He was doing when He created us!! Thanks again mate.

  • @konradfischer8629
    @konradfischer8629 6 місяців тому

    Could you do video like that about hamstring?

  • @xinwei-s9c
    @xinwei-s9c 21 день тому

    hello, what kind of video editor do you uesd to this vedio? pr? or anything else? l think this is very cool !

  • @JeffPryor
    @JeffPryor 9 місяців тому

    Thanks 🙏

  • @oxk4r01
    @oxk4r01 8 місяців тому

    Awesome!

  • @yue8643
    @yue8643 8 місяців тому

    THANK YOU VERY MUCH!!!!!

  • @FeelnLikeIDoEveryDay
    @FeelnLikeIDoEveryDay 10 місяців тому

    I have a torn meniscus as well! I needed this video! I was wondering how I workout/run all the time and thought I was doing everything right but then bam, out of nowhere a torn meniscus! The jab might have done it! Ahh, my life and the choices I’ve made :(

    • @RonkeStation
      @RonkeStation 10 місяців тому +1

      I have had a torn meniscus before and it healed without surgery. My diet was huge and doing isometrics and slow progression of heavy lifting was very helpful to me. I worked closely with a physical therapist and made sure I did my exercises on my own. I also stayed active as well. It took probably about 8 or 9 months for it to heal.

  • @mcsmith7606
    @mcsmith7606 3 місяці тому

    I am approaching 75 years old. I have just found your videos. Do you have something on improving lifting your legs for stairs. As a youngster I lived in areas that required were hilly and stairs were far mar common. I have been in Florida for many years. Stairs are a rarity as are hill. Thanks in advance.

  • @gregj1241
    @gregj1241 10 місяців тому +2

    Where can I buy a good home bench with leg extensions?

    • @DrGains
      @DrGains  10 місяців тому +2

      If you use Amazon, the one I recommend is listed on my Referral Page under "Equipment" 👉 www.amazon.com/shop/michael_kamalu

  • @texaslovelylady
    @texaslovelylady 3 місяці тому

    What about using facia scraping tools? Is that necessary or beneficial?

  • @developpement6992
    @developpement6992 4 місяці тому

    After having a descent Vmo. Does a normal leg session with back squat and leg extension enough to maintain it ?

  • @Natural.Crusader
    @Natural.Crusader 10 місяців тому +1

    I only ever did squats but my legs are still twice your size

  • @gustavogomez5896
    @gustavogomez5896 3 місяці тому

    Cuando se desarrolla volumen con los básicos, todos los músculos que componen el grupo trabajado crecen. Dejemos los enredos a los pro.

  • @TheBIKEDEALZ
    @TheBIKEDEALZ 8 місяців тому

    For patella tracking due to atrophy of VMO, what should be 3/4 excercices should be picked?

  • @giannibelli7548
    @giannibelli7548 10 місяців тому

    This is interesting but with this kind of videos i always struggle with programming; like there are so many under-targeted "smaller" muscles as these videos bring to light, but when do I do them? Adding an isolation exercise for each single small but very functional muscle would double the lenght of my already long routine, so idk

  • @gmontenegro9711
    @gmontenegro9711 10 місяців тому

    I disagree regarding leg extensions for teardrop. It’s the opposite. It’s from the very bottom to about 45°. Not from 45° to 90°

  • @squashduos1258
    @squashduos1258 10 місяців тому

    Please address medial and lateral soleus imbalances as well as the two heads of the gastric. Thank you in advance!

    • @DrGains
      @DrGains  10 місяців тому +1

      Suggestion noted! In case you haven't seen though, I did a concise breakdown on the two gastroc heads a little while ago - here's the link: ua-cam.com/video/zJIkKU984DM/v-deo.html

    • @squashduos1258
      @squashduos1258 10 місяців тому

      @@DrGains thank you I saw that one afterwards. But please I am really interested in the medial and lateral sides of the soleus. My left medial soleus is smaller than my right medial soleus….there is an imbalance and I am sure there are more than one area that needs attention to correct that. My right vmo is hypertrophic compared to my left…my left vastus lateralis is hypertrophic compared to my right….my left medial gastroc is hypertrophic compared to my right…it’s a mess and PTs I have met are clueless….left hamstring is hypertrophic compared to the right…left hip is hypermobile compared to the right…I am going to figure this out myself but your videos are helpful…

  • @petechumly985
    @petechumly985 10 місяців тому +1

    Dr a quick question if i may , my neck is pretty well stif now at 65 wear and tear etc , what exercises should i avoid to limit strain on the neck whilst continuing to life weights , please

    • @DrGains
      @DrGains  10 місяців тому +1

      First of all you’ll need to consistently stretch your neck in all directions. Strengthening the levator scapulae, upper trapezius, sternocleidomastoid, capitais and cervicis muscles, to name a few will be beneficial. The neck is highly complex, so there’s no easy answer or fix. But I’ve had lots of requests for more neck content, so I’ll be going over it all in-depth sometime in the future!

    • @petechumly985
      @petechumly985 10 місяців тому

      ok ta @@DrGains

  • @Ara-e8r
    @Ara-e8r Місяць тому

    My vmo do not develop naturally due to kneecup position. They said put a small ball under the leg, cause the squatting by itself would not help develop those. Any advice is appreciated.

  • @gideonharris9755
    @gideonharris9755 6 місяців тому

    Confused about everything you just said. Wait, what???😮

  • @SyriusStarMultimedia
    @SyriusStarMultimedia 10 місяців тому

    I read titles like this and immediately think, "How do you know?"

  • @SMGA14
    @SMGA14 8 місяців тому

    Can you do one on neck muscles?