I have the same philosophy with my own training regarding bench variations. They’re optimal for me to get more jacked on their own for the MOST part. For legs I’m not gonna lie, I tend to go Johnny bodybuilder mode 😂😂😂 hack squats, leg press, leg extensions and super high rep front squats
Im the opposite. For legs all I need is squats basically. Bench on the other hand that was stalling for a long time blew up once I started training it more like a bodybuilder. Dumbell bench,dips,incline,floor press. It wasnt moving until I added more variations and more overall volume as well as more high rep stuff.
Love the video, commentary is great Brendan! So since I'm using your DUP program as a meet prep everything feels pretty good, I took into consideration what you told me on last video and tweaked my bench technique and I think I figured it out, since squats seems to require more energy i figured that since my shoulders seems a bit fatigued I opted for a closer grip bench which seems to have done the trick! Appreciate the advice as always. I'm going to be making an upload on my channel after I complete the fourth week! I look forward to your next video man!
I think what it comes down is people equate bodybuilding to single joint isolation , cables and machines as "bodybuilding" but higher rep sets and further from failure are all hypertrophy
I’ve gained 25 lbs of mostly muscle in the last 1.5 years out of my garage - mostly with a barbell, trap bar, and an adjustable dumbbell set. So yea couldn’t agree more💪
Hey Brendan, great video, how come you do 2 types of squats in the same session, especially with the same rep range? Why not do 1 type of squat for the same amount of total sets, then do the front squats on a different day when you're fresh so you are increasing squat frequency and keeping the fatigue and total volume the same from the session?
In your experience are hack squats and leg press required to get big legs? Seems there is a huge emphasis in the UA-cam community to use those lifts over barbell squats.
@@BrendanTietz I would love that video! I just want to increase the overall size of my legs and seems there is a push to say leg press and hack squats, but the feeling after heavy squat days don't even come close to leg press or hack squats. Thank you!
I mean, arguably this day is all accessory exercises. High bar squats, front squats, split squats, they're all exercises to increase range of motion and reduce load in some way--that's an accessory exercise. Yeah, they're heavy compound accessories, but so is a belt squat or a reverse hyper. What you don't do is leg isolation exercises, but isolation =/= accessory
So i think where we differ here is in the definition of accessory work. These are variations and supplemental lifts. At most the split squat might be considered an accessory to some depending on their defining principles of why they do these lifts. Accessory work is is non specific hypertrophy or joint function loading with the goal being to produce adaptation directly to muscular hypertrophy or function in a general sense. Supplemental lifts are aimed at targeting the same adaptations but specific to carryover to a main lift. Worth noting too in the bodybuilding world that most consider accessories to be single joint movements as none of these are.
And no I was not referring to isolation movements. A leg press is an accessory as the targeted adaptation is general. I think your definitions are too broad. That would essentially mean John haack is squatting an accessory lift on the platform LOL
I sugest starting really light. Try holding onto something and slowly let your knees adjust to the movement in wich your body would be with a front squat. Because your knees have to travel forward in a front squat you can also try lunges with forward knee travel. When you actually start squating with the bar (or maybe at first a broom stick) i would advice not to think about forcing the knees out. Instead focus on opening up the hips and bringing your crotch to the ground, and in the case of a front squat also forward. What also really helped me with opening up the hips is pointing my feet out more. I hope this helps.
i had a patella tendon injury back a few months ago and im give or take 95% back in terms of no pain, but when i do leg extensions and only leg extensions my knee hurts for a day or two after (even including slow negatives or going light on them) . Do you think i should give up on leg extensions altogether?
Squats are enough for leg hypertrophy if others are doing them like you're doing them! High bars, front squats, split squats, all with a high volume and full depth. Any additional accessory work could easily enter the territory of "junk" volume.
hey not related but i have no lifting belt and when i do heavy OHP my lower back aches too much pain, i tried z press and felt awesome! no back pain at all, do you think i will be missing anything if i do z press as main overhead press variation?
Z press has a huge carryover to ohp, at least in my case. The only thing you’re missing out on not doing the ohp is that you won’t press as much weight. Activate your core and squeeze the hell out of dat ass when pressing!
Why did you switch to bumper plates for front squats after high bar squats? How much of a difference does bumper plates and steel plates make, in high bar, low bar, front squats,...
Can you do a video on hip shift? I tore my acl in high school and it’s super hard for me to put equal weight on both legs. Same with my bench man. Tore my ligaments 3 different times.
I have the same philosophy with my own training regarding bench variations. They’re optimal for me to get more jacked on their own for the MOST part.
For legs I’m not gonna lie, I tend to go Johnny bodybuilder mode 😂😂😂 hack squats, leg press, leg extensions and super high rep front squats
Im the opposite. For legs all I need is squats basically. Bench on the other hand that was stalling for a long time blew up once I started training it more like a bodybuilder. Dumbell bench,dips,incline,floor press. It wasnt moving until I added more variations and more overall volume as well as more high rep stuff.
Love the video, commentary is great Brendan! So since I'm using your DUP program as a meet prep everything feels pretty good, I took into consideration what you told me on last video and tweaked my bench technique and I think I figured it out, since squats seems to require more energy i figured that since my shoulders seems a bit fatigued I opted for a closer grip bench which seems to have done the trick! Appreciate the advice as always. I'm going to be making an upload on my channel after I complete the fourth week! I look forward to your next video man!
Lots of food for thought. Thanks buddy
Agreed low bar, high bar ass to grass, nordic curls and lunges, dead lifts variations nothing else needed
Good point on the low reps for unilateral work
I think what it comes down is people equate bodybuilding to single joint isolation , cables and machines as "bodybuilding" but higher rep sets and further from failure are all hypertrophy
always love this type of video
Loving all the videos!
I’ve gained 25 lbs of mostly muscle in the last 1.5 years out of my garage - mostly with a barbell, trap bar, and an adjustable dumbbell set. So yea couldn’t agree more💪
Thank for the hypertrophy videos.
Hey Brendan, great video, how come you do 2 types of squats in the same session, especially with the same rep range? Why not do 1 type of squat for the same amount of total sets, then do the front squats on a different day when you're fresh so you are increasing squat frequency and keeping the fatigue and total volume the same from the session?
So what's your 1RM on leg curl?
In your experience are hack squats and leg press required to get big legs? Seems there is a huge emphasis in the UA-cam community to use those lifts over barbell squats.
I’ll make a vid on this soon but no! Hell no lol I rarely do them and I have 30 inch quads right now.
@@BrendanTietz I would love that video! I just want to increase the overall size of my legs and seems there is a push to say leg press and hack squats, but the feeling after heavy squat days don't even come close to leg press or hack squats. Thank you!
I mean, arguably this day is all accessory exercises. High bar squats, front squats, split squats, they're all exercises to increase range of motion and reduce load in some way--that's an accessory exercise. Yeah, they're heavy compound accessories, but so is a belt squat or a reverse hyper. What you don't do is leg isolation exercises, but isolation =/= accessory
So i think where we differ here is in the definition of accessory work. These are variations and supplemental lifts. At most the split squat might be considered an accessory to some depending on their defining principles of why they do these lifts. Accessory work is is non specific hypertrophy or joint function loading with the goal being to produce adaptation directly to muscular hypertrophy or function in a general sense. Supplemental lifts are aimed at targeting the same adaptations but specific to carryover to a main lift. Worth noting too in the bodybuilding world that most consider accessories to be single joint movements as none of these are.
And no I was not referring to isolation movements. A leg press is an accessory as the targeted adaptation is general. I think your definitions are too broad. That would essentially mean John haack is squatting an accessory lift on the platform LOL
Are you still with Bryce?
Any tips for getting more comfortable front squatting? It makes my knee cap hurt really bad.
I sugest starting really light. Try holding onto something and slowly let your knees adjust to the movement in wich your body would be with a front squat. Because your knees have to travel forward in a front squat you can also try lunges with forward knee travel. When you actually start squating with the bar (or maybe at first a broom stick) i would advice not to think about forcing the knees out. Instead focus on opening up the hips and bringing your crotch to the ground, and in the case of a front squat also forward. What also really helped me with opening up the hips is pointing my feet out more. I hope this helps.
i had a patella tendon injury back a few months ago and im give or take 95% back in terms of no pain, but when i do leg extensions and only leg extensions my knee hurts for a day or two after (even including slow negatives or going light on them) . Do you think i should give up on leg extensions altogether?
Ye what’s point in doing them if they hurt do one of the 100s of quad excercises that don’t aggravate it bro
I'm trying to get quads like THAT
Squats are enough for leg hypertrophy if others are doing them like you're doing them! High bars, front squats, split squats, all with a high volume and full depth. Any additional accessory work could easily enter the territory of "junk" volume.
You don’t train the Rec fem with squats so no, they are not enough for leg hypertrophy
hey not related but i have no lifting belt and when i do heavy OHP my lower back aches too much pain, i tried z press and felt awesome! no back pain at all, do you think i will be missing anything if i do z press as main overhead press variation?
Z press has a huge carryover to ohp, at least in my case. The only thing you’re missing out on not doing the ohp is that you won’t press as much weight.
Activate your core and squeeze the hell out of dat ass when pressing!
Struggling with knee travel bro any tips?
Why did you switch to bumper plates for front squats after high bar squats? How much of a difference does bumper plates and steel plates make, in high bar, low bar, front squats,...
Can you do a video on hip shift? I tore my acl in high school and it’s super hard for me to put equal weight on both legs. Same with my bench man. Tore my ligaments 3 different times.
I am once again..... First
So fashion look in the gym. I’d try to squat with a leather jacket next time lol
If you call this fashion you for sure don’t get chicks lmao.