Insane that this was all for free! I still pay for your app for the past couple years so you can still keep giving out information! Seriously anyone reading just get the app, worth every dollar! Keep it up brother!
0:12 - Addressing completeness and range of motion. 0:35 - Avoiding junk volume and redundancy. 1:01 - Discussing volume, reps, and exercise swaps. 2:18 - Basis of evidence-based approach. 2:54 - Ensuring complete muscle contraction range. 8:30 - Evaluating exercise selection efficiency. 12:14 - Explaining junk volume and redundancy. 13:10 - Variations between hack squat and leg press. 14:19 - Sequence of quad and hamstring workout. 15:04 - Prioritizing hamstrings in the workout sequence. 15:21 - Training hamstrings in lengthened range. 16:04 - Adjustments for maximum hamstring lengthening. 17:24 - Quad training through lengthened range. 18:03 - Stopping short of full quad contraction. 18:39 - Moving to a hamstring focused machine. 19:16 - Adjusting hip position for optimal hamstring contraction. 20:27 - Transitioning to leg extensions for quads. 21:05 - Adjusting body position for effective contraction. 21:41 - Importance of pelvis position in quad training. 24:50 - Alternatives for current exercises. 27:02 - Importance of workout context. 28:01 - Workout value in overall training. 30:16 - Recommended rest times between sets. Thanks for all the amazing content coach!
Every time I start to get lost in the social media bodybuilding nonsense, it really helps to hear your ideas verbalized again as a refresher. there’s a huge discrepancy right now between theory and practice and your content closes that gap for me
Charles Poliquin, probably the most successful strength coach ever, always said success leaves clues. He read all the studies. And trained real athletes.
I prefer reverse banded Hacks with lengthened partials biasing my taint with an externally rotated sphincter! If short shorts unavailable then assless chaps are an adequate substitute if your at a real hardcore gym
23:30 In a perfect world, the machine itself arcs in lower and we can still have our heels on the pad, but that’s not how squat presses are designed often. The only way to simulate this would be to have a plate or something similar placed on the butt pad so as to elevate you up the seat but this comes with another problem with the handles now being out of reach (which they often ALREADY are on the cybex squat presses) so it’s really only a viable modification for people with long arms. This is why I use the “toes no-heels” or “sissy” approach on these. Never heard it referred to by name before this video.
Just found your channel in my feed. I'm learning more about my muscle anatomy as I go through my fitness journey. Your video was very informative. Thanks
A lot of people seem to dismiss the leg extension and opt for more typical “mass builders”. Good info on the different loading for the leg extension, helpful af!!
Great video Joe. Hopefully those who follow the “Full ROM” “anti-partial” preachers will get a better understanding of why the “Full ROM” “anti-partial” training protocol is based upon confirmation bias dogma to differentiate their training style so they can sell a training app. Some of the most successful pros have focused their training on the lengthened to mid-range ROM on most exercises for decades. Thanks for defining what “Evidence Based” training is. You’d have to be very arrogant to dismiss real world evidence and solely rely on empirical data published in peer reviewed journals that is mostly based on untrained individuals.
What do you think about putting calves first on a leg day to help with ankle mobility? Also, a lot of guys do leg curls first before a squat pattern and say it feels better. Is there any reason for this or is it mainly anecdotal? Thanks in advance 😁
What is your experience regarding rep ranges for legs for intermediate/advanced lifters. Many generally advocate higher reps for quads and calves and lower reps for hamstrings. Or should rep ranges mainly be selected based on the complexity of the exercise than on the muscle group (e.g. 5-8 for squat and deadlift variants and 10+ for leg extension, leg curl, and calf raise variants)? Or is it more important to simply use different rep ranges for all leg muscle groups to cover wider rep ranges with different exercises? Especially for quads "bros/empirical evidence" recommend higher reps while science/physiology guys like Chris Beardsley advocates 4-6 reps for most exercises and most muscle groups for hypertrophy to maximize motor unit recruitment and minimize fatigue mechanisms (of course with reasonable exceptions). In terms of fatigue, there's a big difference between a set of 6 very close to failure and a set of 12 reps with the same proximity to failure. However, if real life experience shows it takes about twice the number of sets of 6 for quads to stimulate the same as one set of 12, higher reps is the way to go. I have tried both lower and higher rep ranges as well as low volume/higher frequency - and higher volume leg days 2x a week and my legs are still lagging.
When will they invent leg curl and leg extension machines with greater degrees of back positions (think car seat recline) to allow more variation in lengthened & shortened positions?
Thank you for the content!!!🙏 I have a question about hamstrings, what’s your opinion about including Nordic curls or Razor in a type Quads/Hams when you don’t have machines? Combined with Stiff DL? Great video 🙏👍
Recently on leg presses I have been getting a dull headache towards the end of a set causing me to stop at least 5 reps from failure and becoming a bit apprehensive of the leg press. Are there any tips to stop this other than, don't do leg press? Other quad exercises in the programme are Smith squat (back), leg extensions and deficit Bulgarian split squat, 2 sets close to failure for each. Would it be smarter to eliminate the leg press and just add 1 set to both squat variations instead?
Intensive purposes... Intensive purposes.... Intensive purposes...... I'm gonna have a nightmare where I hear this on repeat. Great lecture though.. for all intents and purposes 😉.
Great video. What about doing two heavy compound exercises in same workout for quads? Such as SSB squats and hack squat in same exercise? Sometimes I'm burn out and don't get the best on the second exercise. Would it be more advisable to do SSB or hack and then maybe leg extension?
Question: When I go heavier on lying leg curls why am I getting a pull in my glute? Just one side.Is it just to heavy? Im doing 10 reps and Im warm. Should I lighten up and just increase reps? THX :)
Quick question, but why do you like banding the Cybex squat press? The profile is already pretty great (drops off where the external moment to the knee is the largest, picks up as it shortens), but I'm curious as to why you like to band it. Is it to try to even out the profile even more, or do you just like to use it overload the shortened range? Thanks!
Hmm a little confused here for hamstrings. Where is the Romanian Deadlift? I thought that the best overall combo for hamstrings was RDLs and then the lying hamstring curl machine.
I cover the first question in the video. Second question: you can do that. It's fine. But this workout is more of a ham/quad day. One of the goals of the session was to minimize glute/back involvement. Also, it often doesn't work well to program squat/hinge on the same day for very large/strong individuals.
@@sagemagus126no absolutely not. I’m not a professor. I’ll leave the peer reviewed work to them. I’ll just provide the methods for them to test, and read what they have to say about.
The real answer is finding the athletes with the largest legs. Sumo wrestlers are those athletes. They don't do heavy squats and presses. They do a few hours per day of bodyweight volumized training. You don't have to do extremely heavy exercises. You have to do more focused movements, with lots of time under tension. Rest pause and volume during sets.
Not really. You’re confusing how much genetics can predispose someone to success in a given sport. This is like assuming Olympic sprinters look the way they do because they sprint, and Olympic marathon runners look the way they do because of the distance they run. Where if they switched activities, they’d look largely the same. (Not to mention how much adipose tissue is responsible for the sumo wrestler thigh circumference). And for reference: I’ve been putting muscle on all sorts of populations, as my only profession, for 20 years. This works well. The above mentioned method does not.
Insane that this was all for free! I still pay for your app for the past couple years so you can still keep giving out information! Seriously anyone reading just get the app, worth every dollar!
Keep it up brother!
👊🙏🙏🙏🙏
0:12 - Addressing completeness and range of motion.
0:35 - Avoiding junk volume and redundancy.
1:01 - Discussing volume, reps, and exercise swaps.
2:18 - Basis of evidence-based approach.
2:54 - Ensuring complete muscle contraction range.
8:30 - Evaluating exercise selection efficiency.
12:14 - Explaining junk volume and redundancy.
13:10 - Variations between hack squat and leg press.
14:19 - Sequence of quad and hamstring workout.
15:04 - Prioritizing hamstrings in the workout sequence.
15:21 - Training hamstrings in lengthened range.
16:04 - Adjustments for maximum hamstring lengthening.
17:24 - Quad training through lengthened range.
18:03 - Stopping short of full quad contraction.
18:39 - Moving to a hamstring focused machine.
19:16 - Adjusting hip position for optimal hamstring contraction.
20:27 - Transitioning to leg extensions for quads.
21:05 - Adjusting body position for effective contraction.
21:41 - Importance of pelvis position in quad training.
24:50 - Alternatives for current exercises.
27:02 - Importance of workout context.
28:01 - Workout value in overall training.
30:16 - Recommended rest times between sets.
Thanks for all the amazing content coach!
You got all the time stamps of a 32 minute video 6 minutes after it was posted... I wish I was that efficient
@@LordGrimlok Some people would use their time travelling powers for money, or for fame. I use it for timestamps
GOAT 🙏🫶
hero
😂
Every time I start to get lost in the social media bodybuilding nonsense, it really helps to hear your ideas verbalized again as a refresher. there’s a huge discrepancy right now between theory and practice and your content closes that gap for me
Charles Poliquin, probably the most successful strength coach ever, always said success leaves clues. He read all the studies. And trained real athletes.
100% I paid a lot of money to learn from him and take his certifications between 2009ish…up until he passed.
I bought his books 22 years ago, they were stolen from me. Bummer
What do you think of his German volume training program?
Also these videos are just insanely helpful. Unreal stuff
👊🙏
For all intents and purposes, I’m glad I found this channel! Good stuff!!
Love this type of video. How to apply the knowledge and nuance you provide is beyond helpful
I prefer reverse banded Hacks with lengthened partials biasing my taint with an externally rotated sphincter! If short shorts unavailable then assless chaps are an adequate substitute if your at a real hardcore gym
Also start with seated ham-curls helps stabilize the knee for Further workout. Many have much less knee pain when doing so.
Amazing once again!! From beginning to end!
23:30 In a perfect world, the machine itself arcs in lower and we can still have our heels on the pad, but that’s not how squat presses are designed often.
The only way to simulate this would be to have a plate or something similar placed on the butt pad so as to elevate you up the seat but this comes with another problem with the handles now being out of reach (which they often ALREADY are on the cybex squat presses) so it’s really only a viable modification for people with long arms.
This is why I use the “toes no-heels” or “sissy” approach on these. Never heard it referred to by name before this video.
Please continue with this 😍you are by far the best educator and content provider out there
Another invaluable video. Thank you.
This is leg masterclass just amazing thank you joe
👊👊🙏🙏
Just found your channel in my feed. I'm learning more about my muscle anatomy as I go through my fitness journey. Your video was very informative. Thanks
LOVE THIS! Hoping for workouts for the rest of the body in this series 🤞🏻💪🏻👊🏻
Such a good video, thank you Joe!
A lot of people seem to dismiss the leg extension and opt for more typical “mass builders”. Good info on the different loading for the leg extension, helpful af!!
Wonderful selection of exercises and outstanding guidance ❤ thanks😊
Thanks buddy
feeding the juicy algorithme ! Amazing video !
Best concept so far and I liked the way you teach these informations . We're waiting to see other muscle groups too. Thanks!
Extremely beneficial. Thank you!
Gold. thanks for your amazing job
🙏🙏🙏
"Faster than the orthopedic surgeon" the quick dead pan comedy is something to behold
💀💀😭😭
Another excellent video. Thanks.
Love these videos coming out lately. Could you maybe do a video focusing pivoting leg presses in your excercise review series.
Best coach in this game!
🙏🙏
Love this new style of video 👊
Best UA-cam channel!
great timing - it's leg day today! using your 90's program 😉
👊👊👊👊🙏
A video like this for every body part please!
Loving this content brother
Love this series. Thank you. Are you planning an upper body day breakdown as well?
I don’t have a ahort attention span! 🤣 great video coach
Nice again Joe thank you
Great video Joe. Hopefully those who follow the “Full ROM” “anti-partial” preachers will get a better understanding of why the “Full ROM” “anti-partial” training protocol is based upon confirmation bias dogma to differentiate their training style so they can sell a training app. Some of the most successful pros have focused their training on the lengthened to mid-range ROM on most exercises for decades. Thanks for defining what “Evidence Based” training is. You’d have to be very arrogant to dismiss real world evidence and solely rely on empirical data published in peer reviewed journals that is mostly based on untrained individuals.
Love you papa joe
Awesome content Joe!
28:50 you roughly mentioned the volume per workout, but what about the weekly volume? Because i'm training legs twice a week (push/pull/legs)
great question
This is great advice thank you
Wish I had the patience you have with that board😂
What do you think about putting calves first on a leg day to help with ankle mobility?
Also, a lot of guys do leg curls first before a squat pattern and say it feels better. Is there any reason for this or is it mainly anecdotal?
Thanks in advance 😁
U r next level coach 👍💪 great Joe 👍👍💪💪
Awesome, do this for Back Please!
What is your experience regarding rep ranges for legs for intermediate/advanced lifters. Many generally advocate higher reps for quads and calves and lower reps for hamstrings. Or should rep ranges mainly be selected based on the complexity of the exercise than on the muscle group (e.g. 5-8 for squat and deadlift variants and 10+ for leg extension, leg curl, and calf raise variants)? Or is it more important to simply use different rep ranges for all leg muscle groups to cover wider rep ranges with different exercises? Especially for quads "bros/empirical evidence" recommend higher reps while science/physiology guys like Chris Beardsley advocates 4-6 reps for most exercises and most muscle groups for hypertrophy to maximize motor unit recruitment and minimize fatigue mechanisms (of course with reasonable exceptions). In terms of fatigue, there's a big difference between a set of 6 very close to failure and a set of 12 reps with the same proximity to failure. However, if real life experience shows it takes about twice the number of sets of 6 for quads to stimulate the same as one set of 12, higher reps is the way to go. I have tried both lower and higher rep ranges as well as low volume/higher frequency - and higher volume leg days 2x a week and my legs are still lagging.
great teacher, great info. but full lock out at top of leg extension? wont that be rubbing in the knee joint where the upper and lower leg meet?
When will they invent leg curl and leg extension machines with greater degrees of back positions (think car seat recline) to allow more variation in lengthened & shortened positions?
You ever put leg ext before squat patterns/leg press?
Thank you for the content!!!🙏
I have a question about hamstrings, what’s your opinion about including Nordic curls or Razor in a type Quads/Hams when you don’t have machines? Combined with Stiff DL?
Great video 🙏👍
Opinion video on hitting contractile range in 1 workout vs hitting full contractile within a training cycle, micro or meso or macro etc
Recently on leg presses I have been getting a dull headache towards the end of a set causing me to stop at least 5 reps from failure and becoming a bit apprehensive of the leg press. Are there any tips to stop this other than, don't do leg press? Other quad exercises in the programme are Smith squat (back), leg extensions and deficit Bulgarian split squat, 2 sets close to failure for each.
Would it be smarter to eliminate the leg press and just add 1 set to both squat variations instead?
youre the best
Intensive purposes... Intensive purposes.... Intensive purposes...... I'm gonna have a nightmare where I hear this on repeat.
Great lecture though.. for all intents and purposes 😉.
Speak about German volume training? Is good or bad ? What is good for ? For who ? For what ?
Great video. What about doing two heavy compound exercises in same workout for quads? Such as SSB squats and hack squat in same exercise? Sometimes I'm burn out and don't get the best on the second exercise. Would it be more advisable to do SSB or hack and then maybe leg extension?
Interesting leg Extension take. I know Menno Henselmans says the opposite and lean back as much as possible.
Let me get this straight... So the training would be
Flexor Chair
Hack Machine
Flexing Table
Extender Chair
Leg Press
Would this be the training?
Coach, how would you split this if you were training legs 2 or 3 times a week? Just split the volume? Or would you add exercises?
Can we get a video on glute training? Specifically to the best RP to work em with, way too much bullshit out there.
On the Arsenal hack squat, should I be tilting the footplate to make it flat or angled for max quad stimulation?
Question: When I go heavier on lying leg curls why am I getting a pull in my glute? Just one side.Is it just to heavy? Im doing 10 reps and Im warm. Should I lighten up and just increase reps? THX :)
Quick question, but why do you like banding the Cybex squat press? The profile is already pretty great (drops off where the external moment to the knee is the largest, picks up as it shortens), but I'm curious as to why you like to band it. Is it to try to even out the profile even more, or do you just like to use it overload the shortened range? Thanks!
Try to even out the profile even more.
Hmm a little confused here for hamstrings. Where is the Romanian Deadlift? I thought that the best overall combo for hamstrings was RDLs and then the lying hamstring curl machine.
If, Then the seated one.
Are you sure that you’ve never thrown up on anyone while training them?!
Why doing 2 squat type movements (hacksquat + legpress) and not doing 1 squat + 1 hinge type movement (rdl / back extension etc) ?
I cover the first question in the video. Second question: you can do that. It's fine. But this workout is more of a ham/quad day. One of the goals of the session was to minimize glute/back involvement. Also, it often doesn't work well to program squat/hinge on the same day for very large/strong individuals.
@@HypertrophyCoach thanks for your answer
No adductor work?
@hypertrophycoach want tutorial on sissy leg press
joe you didn't mention calves!!!! :(
It’s just a quads/ham workout
Reposting ! The sissy press squat is just as good as it sounds.
Pleased,names of athletes on videos?
Mel
instagram.com/melbro_ifbbpro?igsh=MXJhbDhra3Bvajh0NA==
Tif
instagram.com/teffanysam?igsh=MWU1YXkzbDg4dDB3eQ==
❤for🇮🇳 the coach💪😊
What about adductors n calves?
It’s a quad and ham day. Like I discuss in the video.
@HypertrophyCoach aw true my apologies my man. Love your stuff hopefully one day I can get trained by you
Where's the evidence-based part?
Roughly between 2:53 and 32:13
@@HypertrophyCoach I mean do you conduct experiment studies and collect data?
@@sagemagus126no absolutely not. I’m not a professor. I’ll leave the peer reviewed work to them. I’ll just provide the methods for them to test, and read what they have to say about.
@@HypertrophyCoach ah ok well remember to be paid by them if you're giving them training methods and explanations
The real answer is finding the athletes with the largest legs. Sumo wrestlers are those athletes. They don't do heavy squats and presses. They do a few hours per day of bodyweight volumized training. You don't have to do extremely heavy exercises. You have to do more focused movements, with lots of time under tension. Rest pause and volume during sets.
Not really. You’re confusing how much genetics can predispose someone to success in a given sport. This is like assuming Olympic sprinters look the way they do because they sprint, and Olympic marathon runners look the way they do because of the distance they run. Where if they switched activities, they’d look largely the same. (Not to mention how much adipose tissue is responsible for the sumo wrestler thigh circumference). And for reference: I’ve been putting muscle on all sorts of populations, as my only profession, for 20 years. This works well. The above mentioned method does not.
@@HypertrophyCoach "you don't have to do extremely heavy exercises"
Joe is like that bad comedian that says terrible jokes then you hear the drums..😮 I thought Mike is isatreal was bad Jesus
Tough crowd. These dad jokes crush it at little league.
@@HypertrophyCoachlol. Reminds me of this. ua-cam.com/video/iQ8tMDytEV8/v-deo.htmlsi=LncVPwPFcc-0YRA2
🤜🤛
i dont have a dog
Is joe natty?
Right now
Since 2019 anyway 🤷♂️