The ULTIMATE Leg Day For MASSIVE GAINS
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- Опубліковано 20 чер 2024
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Lift Heavy Be Kind
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00:00 Introduction
00:23 Exercise #1
01:20 What Is The #1 Total Body Exercise?
05:09 Why This Exercise Is THE Best
06:02 Exercise #2
07:18 How Much Should The Avg. Man Leg Press?
09:43 Exercise #3 - Спорт
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Mitch is the representation of the sentence: "born to be a tank, forced to be a human"
I am a tank trapped in a humans body. Please help
Squat goes up everything goes up
Absolutely!
no not really shoulders chest etc a squat wont do much
Most upper body pushes and pulls won't go up much from training squats
@@funwithflags7506test is stored in the legs, so more legs and squats, more overall test release and gains elsewhere
@@pthithicif you take an untrained athlete a squat will increase bench but a bench will do almost nothing for squat
Trap bar frame carry. Grip strength, back strength, shoulder strength, leg strength, core, cardio, only chest gets left behind in it
I'm surprised I haven't seen this answer yet! Good call!
I was thinking farmers walk from the get go , trap bar even better!
@@ChuckDenomolos47nah trap bar ain’t better in my opinion. I’d say farmers because it tests the core and stability of everything more than the trap bar in order to keep the weight steady.
Your videos are great, Mitch!
Love the workout vids more than anything else!!! Glad squatting feels good again. Can’t wait to see the squat at SMOE
Thanks mate! I'm coming in strong, so expect a show!!
Totally agree! I wish more pro-shows tested the squat!
Shaw Classic is coming up with a squat! Are you excited?
@@mitchellhooperstrongmanYeha why not. I loved thos squat contraptions in wsm in the early to mid 2000s. Like watching Svend and Marius do it was a joy. Its also relatable to so many people as so many of us have at one poimt done a squat set.
@@mitchellhooperstrongman super stoked about that!
My coach loves split squats… I hate him
Hahaha I feel you on that one!
GymKnee, you love Loz
@@frederickknapp5340 shhhh he will get the big head…
Another great vid from Mitch
Thanks brother!
Always enjoy your videos 🎉
Thanks dude! Make sure to turn on the notification bell!
The clean and press is the one exercise you can do that does almost everything. True measure of strength.
Seems to be the clean and press is where a majority of people are leaning!
@@mitchellhooperstrongmanHello from Newmarket and much Canadian pride,
Continental clean and press with an axle bar or log so it's less about the skill/mobility.
Just strict press if you're keeping it simple because someone new to clean and press can add 25+kg to the movement by just improving their skill without actually getting 25kg stronger but if you add 10kg to a seated strict press it's pure strength improvement.
Lasha's 267kg Clean is wild but on an axle bar he is probably closer to WSM like yourself, Big Z or Iron Biby instead of way ahead with the Olympic clean.
Squat/deadlift are decent for most but some people with odd limb length can almost have cheat codes those lifts.
Farmer carries are good, I have small hands so I am a little bias towards grip strength but I know grip itself is a decent measure and functionally holding and walking is better and gets your lower half involved but just a tiny bit behind picking it up and putting it over your head.
This.
you cant use alot of weight . deadlift and squat and bench are more a test of strenght imo
Awesome video 👍🏻🤙🏻 LHBK
#LHBK
I think legs and Deadlift the best for gauging of strength.😈😈
This is perfect timing video.Tomorrow I am gonna do legs and got my motivation fuelled up from here
TQ Mitch.
And btw congratulations for the Podium.Wishing to see u WSM winner again of 2025.
Get after it!!
I’m on my way over to the merch store now🎉
Thanks for the support brother! Let me know what you got!
Your shoulder mobility to have you elbows so far forward is impressive.
Squats for sure number 1 to build strength especially high bar atg squats.
Low bar I feel core strength is most important
High bar definitely has the best carry over!
Do you like to do squats with the bar infront of your collarbone?
I just recently learned that its a legitimate variation. I'm in love with it because it keeps my spine straight.
Front squats are a great movement! Huge core challenge. How often do you squat?
You should do some German volume training for a video. 10 sets of 10 reps of squats with 500 or something
Hmmm maybe I should?
I want to see him break the other squat records by Tom Platz, such as 50 reps at 315.
Love a good heavy squat day
I don't know if I love it, but I love the results!
Squats are my absolute favorite lift, and the best for sport performance
This guy is nuts
Your videos are seriously cool, keep 'em coming!
Thank you! Any topics you'd want to see??
@@mitchellhooperstrongmanThat’s another one of those porn bots Mitchell. They’re getting frighteningly convincing, they seem to invade new videos for the first few hours lol.
Love your vids man, keep it up, you’re my hero, #LHBK 💜
@@arthurfleck629 Good watching out brother! 😅 Appreciate it and you!
My wife surprised me with tickets to Strongest man on earth! Hopefully will get a chance to meet you in August.
Swing by the LHBK booth! I'm always happy to say hi and steal a quick pic
Epic wife! That's my favorite of all the shows.
Clean and press
Squat is king
Couldn't agree more
I hope we get the Moose/RP crossover leg day one day. 🙃
Adding it to the list!
@@mitchellhooperstrongman I'd love to see Dr Mike take you through a leg gauntlet! And an arm pump day too :D Maybe you can get him lifting some stones etc too...!
I always felt like Squats are overshadowed by Deadlifts but personally I've always considered Squats to be King.
I agree. Would deadlifts be #2 for you as well?
@@mitchellhooperstrongman Probably, or some variation of.
Squat and deadlift. Major
That's where I'm leaning aswell!
Amen brother.
🔥🔥🔥
LHBK
Great!!
Thank you!
I have to ask man. I am a pretty thick guy, very wide and broad and no lifting belts fit around my girth. I like the way yours looks where it has the cloth over the leather so it doesn't dig in as bad. Reminds me of the one I use at my gym when I do belt squats and I love that thing. I would kill to know where you get your lifting belt. Living in Sweden currently. Thanks!
Mich moves so well for hes size its insane.
Thank you!
BABE GET IN HERE ANOTHER MICHAEL COOPER VID JUST DROPPED
Brother this one got me lol!
@@mitchellhooperstrongman Love the vids man thank you
Plank 😂😅😂
Clean and push press for me - gigantic ROM using most muscles in the body, including pushing ones.
Not a bad call! Do you think the learning curve that comes with the technique would have any impact?
@@mitchellhooperstrongman oh yeah, definitely, but anyone who's testing their strength must have been working on it for a while, right? And it's less technical than other floor to overhead things I'm aware of like a snatch or Clean and jerk.
I just feel like if we're talking full body STR we can't totally ignore the upper body. That said, a agree that squat go up, everything else go up
How many sets of squats do you do Mitch? If you’ve got knee problems can you swap them out for hack squats? Keep up the good work! Thanks
6 sets brother! And some good exercises to replace squats I'd say are box squats (limiting the ROM) and goblet squats!
@@mitchellhooperstrongman you’re a legend Mitch. Thank you so much for replying. Really enjoying these style of videos. Thanks! Any advice for someone coming back from a rotator cuff tear?
Would be fun seeing mike isratel take you through a nightmare leg workout if you're both available in your non-existent off seasons haha.
We will do it one day!!
Like Dan John says, you wanna get big and strong, squat your bodyweight for sets of twenty then eat a couple of PBJ sandwiches. Solves pretty much all of it. 😅
LOL maybe throw in a protein shake?
@@mitchellhooperstrongman I think he meant "on top of what you eat already." :D
Moose legs are the strongman version of Tom Platz' body building legs.
spicy 😂
LOL sometimes it just describes things perfectly!
Trap bar deadlift
I think you have a good argument there
I agree that the squat is one of the best total body strength exercises but I think the deadlift is #1 for me. It also works the lower body completely, in a different way of course but engages more upper body than the squat does. Grip, more traps, more lats.
I go back and forth a bit on this one!
Mitchell , really nice workout videos ! I was wondering if I could help you with Highly Engaging Thumbnail + Video Editing which will surely increase your CTR & AVD which will help your videos to reach to a wider audience ! Please Lmk what do you think ?
The Arthur Lift is the true test of strength!
It also tests your spine really well!
What is that?!
@@mitchellhooperstrongman ua-cam.com/video/vTtB37MszXs/v-deo.html
Can’t imagine seeing this guy in the gym…
Will the LHBK sleeveless shirts get restocked
Yes it will be! Keep an eye on my socials for updates!
Biggest quads in strongman!
If I'm first, who's second and third? 🤔
@@mitchellhooperstrongmanHafþór has to be on that list.
@@mitchellhooperstrongman 2nd is probably pre-car accident Pavlo Nakonechnyy, and third would be.. not sure. Maybe Luke Stoltman?
Its good to hear you talking about how squatting helps with overhead, do you think high bar squat or low bar squat is going to translate better to getting leg power in pressing movements?
High bar!
Wait, but you went up weight twice? Are you doing a 2/4/6 of warmup sets and then 2 working sets?
Also do you just do the 3 exercises on leg day? No leg extensions, calf raises, hamstring curles etc. as well?
I only ask because my current leg day looks something like this and i'm wondering if some of it might be unnecessary
1) Barbell squats/legs press alternating
2) Hip Thrusts
3) Split Squats
4) Legs Extentions (rest pause)
5) Laying Hamsting Curls
6) Seated Calf Raises
I’ve always hated squats and legs in general but this makes me wanna hit ‘em hard and heavy today. We’re hitting 500 by fall!
Get after it mate! If you need help, make sure you check out moosecoaching.com
I don’t quite understand how you structured the sets and reps on the squats tbh please could you explain? Also why do you do such high reps on leg press if you’re trying to get strong?
Does doing direct calf work play into triple extension at all? Or are we skipping calves
It definitely plays a role! I hit calves weekly, in fact we kept it out of the recording because I thought it would be generally uninteresting to watch
Not a commercial gym lift that I've seen, but natural stone SLDL to lap, front squat to chest, OHP is definitely the best full body workout that I've done.
For me it's always been rep strength in paused squats (high bar, SSB and front squats). Not low bar though, and not anything near max (3 reps or more). I find it carries over even to overhead events, and definitely to anything involving the lower body.
Ok so heeled shoes for squats leg press, flat or barefoot for deadlifts but what is best for overhead press?
Heeled shoes!
Power clean and jerk then pull ups
Interesting! Why would you include a bodyweight movement for a pure strength test?
@@mitchellhooperstrongman you load them of course! Plus you can change the grip to incorporate grip strength.
@@crepesaresupreme4075 Pullups are highly bodyweight dependant though, they're one of the few exercises that get easier when you're dieting when strength is objectively struggling on all other exercises. Heck last Pullup PR of mine was 9 days into being ill and not eating much, poor strength test imo.
lol hooper taking a rest day 😎
🤫
Wellness Overall Champ 2025.
You know it
Is this rep scheme in your strongman off-season program
Not exactly, but there is a lot of volume and intensity to make sure you are getting huge leg gains.
moosecoaching.com/pages/strongman-offseason
Hey Mitch, I'd like to see you take on the U.S Army ACFT and go through all the events to see how the world's strongest man does against the test.
Going to add that to my list! Looks like it's gonna be tough!
I got a 600 on mine back in April and anyone that says it’s easy to max is full of shit lol, it was very hard to do
@mitchellhooperstrongman Awesome! Looking forward to it!
@@dontyouworryaboutit_ yea, "easy to pass, hard to max" is definitely something I agree with
Zercher squats off the floor. Best exercise testing your overall body strength. If you read it, give it a try. Thank me later.
100% I'll check it out!
What do you recommend for individuals where a back squat is not possible, for the same gains?
Id need to know why a back squat isn't possible! Deadlifts are great, leg press is great... and time you are moving big weight and youre struggling, you'll be making progress.
@@mitchellhooperstrongman say for example, you are suffering from sciatica which is aggravated by back squat and also, deadlift.
Broken back and heavy weight is not recommended on my spine.
👑🦀
crab disciples unite
How do you feel about wide vs narrow vs shoulder-width stance with the squat? Louie Simmons would swear by the wide stance with toes pointed out but almost everybody else does a shoulder-width stance.
Squat width is entirely dependent upon your own body mechanics, therefore whatever is most comfortable for you is typically where you will be strongest.
Depends on the goal! Remember a lot of Louie's work was in equipped lifting. For raw lifting, anthropometrics play a role. If you are looking for maximal carry over to other events, I favour a hip width stance with toes pointed forward and (controversial) I don't think depth matters all that much, so long as you are somewhat close to parallel.
@@mitchellhooperstrongman I think for hypertrophy I've found that full ROM on squats isn't needed if your main goal is hitting the quads. So it's good to hear that's also the case for strength purposes.
DB Bench Press
1. Any gains in strength will benefit bench strength
2. The dumbbells don't lie, they'll give you instant feedback on what you need to improve
If you didn't have to train your legs for months, how did you prepare for WSM?
I'm lucky to have the strength I do in my legs, so when mixed in with my program I'm able to focus more on places I need to develop in! Especially with how event specific my training has to be.
@@mitchellhooperstrongman Oh wow, thanks for the insight.
My opinion: deadlift
Nice one! Why deadlift specifically?
@@mitchellhooperstrongman because everybody picks something up in there daily life from the floor, it is a full body exercise, and nobody talks about the wr squat, everybody talks about de 500kg from Eddie Hall or the 501 from Thor, and deadlifting helpt my atlas stones, when i startet strongman, 90kg stone was hard, 100kg was almost impossible.... now 90kg stone one motion, 100kg also and my pr is a 130kg stone.
Squats are the best exercise for the soul.
Squats or deadlifts definitely
What is your #1?
@@mitchellhooperstrongman For full body I have to say deadlifts just because of the muscle recruitment but I love both
In my opinion Over Head press starting from the floor is the best to measure overall strength. You need strong legs/back to get the weight to the shoulders and then you need to press it. You can`t be a deadlift/squat/press specialist and be good at that.
I've been getting the clean and push press from a few people now! Technique and body comp will still play a major role, but I see your point!
Alot say the biggest exerise for overall body strength is the deadlift.
For me though if i see someone banging out Olympic lifts - clean & jerk + the SNATCH thats the most impressive for me.
Hugely technical and poetry in motion when done well. Would squats be your #2?
Squat number 1, deadlift number 2
Agreed! What’s #3?
Probably over head press
Deadlift
What is your #2?
6:43 Dr Mike might have something to say about that🤙
Perhaps 🤷♂️
When i was 14 i tried horizontal leg press, i did the full stack 495lbs full depth. my friends and I went to the gym for a month or so.
Id say 300-400 lbs is a good marker for having healthy legs.
Definitely a good range for leg strength
Not sure about the leg-press question. I only spent about a month working on legpress before I got tired of loading all that weight and my best set was 1100 for 13. That seems harder than the 970 for 15 you mentioned (unless you meant kgs lol), but I'm nowhere near as strong as you are so I imagine there is huge variance between leg-press machines that makes this question non-transfereable.
Absolutely. There are 35 and 45 degree leg presses. Depth is also a huge factor.
i can leg press a set of 4 at 880lbs, but my best squat is 242lbs. bracing makes me feel like i'm going to explode even a couple reps into 200lbs, i don't know if i just need to build up tolerance for it or if i'm bracing too hard.
for total body strength, deadlift, squat, and OHP are all solid indicators, but your body mechanics play a huge role in how difficult each one is respectively. i have short arms and legs, so a squat or OHP isn't as impressive for me to accomplish heavy weight on compared to a deadlift where i'm mechanically disadvantaged.
I’d say push press, legs and upper body, core strength, etc
Not a bad idea!
Which gym is this? I'm an Ontarian and been all over but ain't seen this one yet.
Edit: Athlete Kulture, Barrie, Ontario - "its painted on the wall Dad" my 16 y.o. daughter so politely pointed out.
I mean she's not wrong lol!
you got your CDL? driving that dump truck all around that gym
Mate you know it lol
Greetings from Germany
Hallo!
I prefer Belt Squat in number one
Why do you think that is better than a barbell squat?
Romona for the streeeeeeeeets
Ah stop, she's lovely.
@@mitchellhooperstrongman we all agree 😂
Hurray for having access to a roller! Rollers > benches
Anyday!
@@mitchellhooperstrongman i make my own with a hip pad, Titan pulling blocks and a barbell, with a yoga block as a reference point
How are the hands doing?
Healed up and ready to go!
@@mitchellhooperstrongman glad to hear that been watching strongman since Bill Kazmeier I like the way that you approach it your attitude and behind you 100%
@mitchellhooperstrongman Great video! How much should the average man be able to squat??
1,4 to 1,6 bodyweight for 1RM
Arbitrarily, I'd throw 225 out there for a non-lifter... BUT there would be plenty of pro athletes who cant barbell squat at all. Its fun fodder for conversation, but the reality is there is no good answer to those types of questions
@@mitchellhooperstrongman I appreciate the response Mitchell! Thanks for taking the time to reply and your answer makes a lot of sense.
I’d say back squat is the best indicator of overall static strength but wouldn’t necessarily be the best exercise to achieve it
I am personally at my strongest when my deadlift is it’s strongest, but usually squat isn’t far behind
Would you use deadlifts as the best test of strength?
Axle bar Continental clean and press. Squat may be better for building overall strength but the axel clean and press would be the best way to see who's the strongest at the gym. Because of they're exploding from the floor to the stomach you know they're glutes and hamstrings are strong as shit. If they're exploding from their stomach to chest you know they're rowing/deadlifting a fuck ton. And if they got it from their chest to the sky you know they're pressing alot.
On your program for a set of 8 reps I'm hitting 735.
I would personally choose the Deadlift as the most strengthening exercise but Squats are right behind it. I have wrecked my back doing both unfortunately. Doing Smith machine squats now for safety reasons.
Oh no sorry to hear, what happened?
@@mitchellhooperstrongman I have slight damage from a car accident years ago that can flair up and I found that unless I do deadlifts perfectly each time that can cause an issue. Even more so with free weight squats. I do Smith machine squats now and they seem to be ok for me. I am in my mid fifties so I train for health these days but I still try pretty hard for me, but if I start thinking about heavier weights then something gets immediately hurt and I have to take time off to heal. Lots of small injuries from sports and things come back in your fifties no matter what you do so be ready for them. 😁
💩 is this what is called a moose dropping? 😂
Yes 😂😂
I got up to 4 solid 90° reps with 30 plates on the leg press at 220 lb bw. With the weight of the sled I believe it's 1500 lbs. The hardest part was returning the weights back to the neighboring machines.
That’s huge!
Conventional deadlift for total body strength
continental clean and press
So in my opinion the axle clean and press of the arnolds for example indicate the strongest person.
Would you allow split jerks?
@@mitchellhooperstrongman
Let me ask you a counter question.
If you do normal axle clean and press vs. split jerk clean and press, what do you feel is harder for you?
Harder in generall? Harder for specific bodyparrts?
I would argue that both variations of that lift (jerking and normal pressing) are a good, when not the best, way to see how strong someone is.
If you jerk you need to have stronger lowerbody muscles to make the jerk and "stand up" part work.
If you press it normally i would argue that you would need more upperbody muscles (shoulders for example) and less lowerbody muscle strenght then when you jerk.
And if you would strictpress it, you would arguably need way more uppderbody muscle strenght.
I would have a hard time judging someone clean and STRICT pressing 200kg vs someone normal clean and pressing 210kg and vs someone clean and jerking 220kg.
Who would be stronger of the 3?
The cheat answer would be something like a clean & jerk but you'd be squatting for that as well.
Been seeing a few variations of the clean & jerk being mentioned now!
power clean and strict press
You better hope Dr mike doesn't critique your range of motion lol. Love you tho Mitch.
Curious, what do YOU think he would say about my depth?
@@mitchellhooperstrongman Not ATG = depth lacking, and too little control on eccentrics. 😈
Eh, Dr. Mike would probably say "He's doing squats to assist triple extension in movements like Stones and overhead press, so he doesn't need to optimize them for quad hypertrophy."
Which is what he's said in other videos when he reviews athletes such as throwers/football players/grapples who often don't "hit depth" on squats.
Even with the adjustable lever belt, do you still have to adjust the screws too?
Ah, and the exercise: low bar squat
Yep! Honestly, the screws make like 100% easier when it comes to fitting the belt
Did she really say a plank? 💀
It’s not a bad answer. Strength endurance is a representation of strength and plank is total body.
I always assumed it was the deadlift to test total body strength. Some good work, especially since you haven't squatted in six months. Hope everyone is well.
Thank you! Hope you’re doing well, Mike!
Something similar an barbell clean and strict-press. Uses almost all the body to some extent. For sure the closest thing to true full-body strength.
This is where the votes have been leaning!
@@mitchellhooperstrongman Normally I'd say the log lift but not every gym has a log of some sort.
Overall body strength? Stone loads or sandbags. If you disagree, tangle with someone who can manhandle a 200 lb sandbag.
Definitely not at the top of my list of people to tangle with lol
@@mitchellhooperstrongman You could manhandle a person manhandling a 200 lb sandbag. Doesn't apply to you, mate..