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
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.
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.
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.
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.
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.
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!)
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.....
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 ❤❤
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.
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
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 🤯
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!
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.
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.
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.
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.
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?
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! 👊
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! 👊
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.
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?
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.
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 😁🙌🏽🙏🏽
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 :)
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 :')
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
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
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.
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
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..
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.
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.
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
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
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.
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"?
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?
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.
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
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.
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 :(
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.
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.
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
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
@@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…
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
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!
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.
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
Glutes!!
Are all your programs for sell on the site? Or is there another way to purchase them?
Shoulders please!
The FEET and the muscles that connect to the Distal Tibia! Thank you!
Calves and feet please!
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.
Love itttt 🎉🎉🎉
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.
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.
@@DrGains Thanks.... Never change that🙏
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.
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.
Extremely thorough, don't know that I have the time to drill down that much detail
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!)
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
@@DrGainsI'm interested in a full thorough breakdown to the fibers, the whole body.
Garbage
There are 4 muscles. Period.
Fiber orientation doesn't equate to a different muscle
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.....
Holy shit this is a gold mine… been lifting for 10 years and it’s dope that this info is free
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 ❤❤
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.
Great to hear my friend! 👊
something that has been on my mind recently in terms of specific muscles I need to target: VMO
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
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!
This content is unbelievably underrated!
Many thanks for the hard work displayed here 🙏🏾 Very informative and helpful
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 🤯
👊
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!
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.
The most under-rated fitness channel on yt. Great stuff. A collab with Renaissance Periodization would be epic. 💪🤙
Omg this will be epicccccc ❤❤
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.
Jesus is Lord
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.
Can you also make a video about adductors and abductors and some bodyweight exercises for these?
I’ve added it to the list! 👊
@@DrGains great, thanks, I currently started with side squats, they stretch the adductors good but I'm open to learn more
As a runner, cyclist, and lifter with repeated knee problem, the information on VMO targeting exercise is golden 🫡
Part 2 and 3 needed please
Here's Part 2! ua-cam.com/video/JXu_B7aT7NY/v-deo.html
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.
So the VMO is like the leg bicep 💪🏽 . TY for all the exercises! Can’t wait to do them
Love your easy to listen to detail!! I am in!
well explained and practical . Part 2 plz.
👊
Here's Part 2! ua-cam.com/video/JXu_B7aT7NY/v-deo.html
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!
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.
Glad I could help!
I have bookmarked this video. I feel that I will be referring to this again, again and again. Great work Dr Gains!
That is one of the most complete videos on hypertrophy I ever saw thank you so much !
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?
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! 👊
Really good stuff, but what are the outer and middle quad muscles? How do you get to 7?
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! 👊
Perfecto 💯
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.
That's a lot, after Quads you should focus on the Hamstrings the upper leg apposing muscle group . Great work Mike.
It’s been added to my list! 👊
Finally new video!😊
This is all the information I needed!! Great
PLEASE create more content my hypertrophy DR GAINS
Will do!
Well...that's a lot to take in, but definitely going to incorporate some of this into my routine
Sooo, do full ROM to hit it all efficiently and effectively. Looking forward to PT 2
Excellent tutorial I’m looking forward to applying some of your ‘out of the box”techniques ..👍🏼
Let me know how it goes! 💪
Great content!! Fantastic info. !! keep up with the great work !! Thank You.
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?
Idk. This guy knows anatomy well
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.
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 😁🙌🏽🙏🏽
Like all the docs stuff this is excellent
🙏
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 :)
Excellent content. Much appreciated. Science based, which is what I am looking for.
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 :')
Love this 😊😊
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
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.🔥💪🏾
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
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.
I like the sound of this isolation protocol. Any vids about it that you could recommend?
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
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..
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.
I find your content helpful and educational so I have subscribed 👍🏻🔔Thank for sharing your knowledge.
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.
this is awesome, i need one for shoulders!!
Awesome vid! Beyond informative
🙏
This was such an amazing video!! Thank you!
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
Great video thx🎉
Great video
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
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.
Amazing info, thank you so much
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"?
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?
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).
That tape technique is interesting, i'll have to try that
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.
Could you make one video about biceps, please? Thanks man for the legs classes.
🥴🤯so much to digest great video 🙏🏽♠️
People acting like they forget theyre on the DOCTOR Gains channel
When the second vid coming ? Hyped
thanks for content
hey doctor, Thank you for what you do. Can I ask is there a pure calisthenics version of these movements?
Awesome !!!
NEED PART 2!!!
Here it is! ua-cam.com/video/JXu_B7aT7NY/v-deo.html
Triceps lower(distal) portion please!!
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!
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
Nice, thanks
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.
Could you do video like that about hamstring?
hello, what kind of video editor do you uesd to this vedio? pr? or anything else? l think this is very cool !
Thanks 🙏
Awesome!
THANK YOU VERY MUCH!!!!!
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 :(
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.
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.
Where can I buy a good home bench with leg extensions?
If you use Amazon, the one I recommend is listed on my Referral Page under "Equipment" 👉 www.amazon.com/shop/michael_kamalu
What about using facia scraping tools? Is that necessary or beneficial?
After having a descent Vmo. Does a normal leg session with back squat and leg extension enough to maintain it ?
I only ever did squats but my legs are still twice your size
Cuando se desarrolla volumen con los básicos, todos los músculos que componen el grupo trabajado crecen. Dejemos los enredos a los pro.
For patella tracking due to atrophy of VMO, what should be 3/4 excercices should be picked?
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
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°
Please address medial and lateral soleus imbalances as well as the two heads of the gastric. Thank you in advance!
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
@@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…
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
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!
ok ta @@DrGains
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.
Confused about everything you just said. Wait, what???😮
I read titles like this and immediately think, "How do you know?"
Can you do one on neck muscles?