4 BEST Movements for BIG Massive Legs (DON’T MISS THESE)
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- Опубліковано 25 чер 2024
- 4 BEST MOVEMENTS YOU SHOULD BE DOING IF YOU WANT BIG MASSIVE LEGS...DON'T MISS THESE!!
Front Squat: (1 of 4)
- Elbows underneath shoulders
- Elbows pointed up
- Bar is resting on top of shoulders
- Feet are shoulder width apart
- Before you drop down DON’T let your elbows dip down
- DO NOT let your knees cave in
- Elbows parrallel to floor
- Brace core, abs tight
Wrist and Shoulder Mobility Issues??
- Cross arm front squat
- Same concept
- Resting bar on top of deltoids
- Knees pushing out
- Good posture
Barbell Back Squat: (2 of 4)
- Get hands lined up
- Similar grip distance to your bench press
- Mid/Low Back squat helps retracted position
- Glutes are tight
- Core is tight
- Deep breath in and brace core, tightening abs before each rep
Bulgarian Split Squat: (3 of 4)
- Get comfortable
- Stabilize at top
- Light your legs up
- Start in the down position to get started
- Use dumbbells and begin progression
Barbell Deadlift: (4 of 4)
- Form and technique extremely important
- Shins as close to the bar as you can
- Slide hips back
- Hips lower than shoulders
- Activate core and bend the bar
- Thrust hips forward
- Abs tight, pull up
- Lever type of exercise
- Take all the slack out of arms and legs
- Thrust hips forward
Sal’s Breakdown:
1-6 Reps = CNS Adaptation
8-12 Reps = Muscle fiber Hypertrophy
15-25 Reps = Sarcoplasmic Hypertrophy
Adaptation signal peaks at 48-72 hours, therefore train your legs 2-4x/week
Take your total volume and divide it between 2-4 days/week.
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get enough sleep, eat A LOT of good food, keep adding weight to the bar, you will get bigger. Guaranteed.
YES SIR!!!!!
Amen
Agreed. Once you’ve built the muscle you can cut and trim off the fat
@@Leartoearngotta trust the process!
The educational breakdown at the end is literally the cherry on top. Brings everything together and really makes things make sense.
Great advice. I started doing Bulgarian split squats months ago because of you guys. Hooking my foot over a roller is the key to being able to move correctly. And thinking about pushing your feet through the floor is the key to lifting. My legs have grown just doing the split squat.
Justin makes this look so pretty and nice when I try to do front squats I feel like such a dork.
Try the Goblet (DB) squats then
My problem is that my upper body limits how much weight i can lift
This video hands down has helped me perform a better squat. I knew I was doing something wrong, too much in my knees. Last night I tried this technique & I feel it where I should(glutes & thighs) not my back & shoulders. Thank you!
This channel is so amazing and this video is a MUST SEE for all lifters!!!!!
Great video and clear explanations. Wish you guys were around when I first started in the industry.
I’m sure it looks like a lot of copy and paste here with all the comments, but this video did blow me away with the demo, walk through and breakdown! You guys keep upping your videos here, and I loved the earlier ones! Thanks a lot and keep them coming!!
Can't get enough of this site...awesome!
Great stuff guys I just found your videos and podcast and I listen to a new one everyday. When I found out you guys had UA-cam videos I was even more happy! Thank you for this video and the few videos on MAPS Anabolic can’t wait to see the results after a few weeks!
Awesome video guys!
One of the best Mind Pump demo videos, great format
Thank's for the Download.
Thank you for more solid advice
You videos amazing 👍👍 , thanks for your sharing It help and very clear 👍👍👍
Brilliant content. Up there with the best, and I've consumed a lot!
Wish my lower back wouldn't give me problems when doing squats and DLs though...
Excellent video. I'm learning so much. I've written it all down in a note book, I'm old school 😂
Good list of basic leg exercises, excellent lecture. Frank Zane is a big advocate of big legs without squats.
What does he use?
This video is like a college class. Very well done guys 👍
Awesome sir
Excellent video! Love the content and to anyone here who is not subscribed to their podcast you're all missing out!!! Now Mindpump Mafia i would like to know what do you guys think about maybe upper lower workouts where you work on the 1-5 rep range the first half of the week and the next 2 / 8-15??
I totally forgot about the split squat. Great video!! Please tell my y'all made fun sal for his part. Idk why but him actlly standing in front of the white board had me laughing. " as we take a look here" 😂
But for real, always great information.
Amazing content, really enjoyed this video thank you very much
I love this channel sooo much! This video is amazing, loved it! Thank you for all these great videos, they truly do help! :D
Thanks Alexa! Glad you're diggin' our content.
Alexa Hernandez love your comment,have a lovely day!:)
@@MindPumpTV What happened to these guys in the video?
I like the sound of doing the very high rep range. I think I'll start doing that on Sunday for a few weeks. I can't really do the high weight / low reps because I don't have the equipment for it at home.
Im going to implement this in my routine, especially the rep range variation, sounds logical with the cns and hypertrophy, was already doing that: gaining strength for a few weeks, then focus on hypertrophy, but always switched back to cns, not knowing that the third phase is also important
As always, you guys drop the best vids and information out there, glad I found you guys!
Very good
Thank you very much for leg workout advice. I thought I was overtraining legs doing three day a week full body. I have also found that even when legs still sore working them two days later eases the soreness. Thank you so much for letting me know I am doing things correctly
@@godzoo18 By using anabolic steroids
Sal’s Breakdown:
1-6 Reps = CNS Adaptation
8-12 Reps = Muscle fiber Hypertrophy
15-25 Reps = Sarcoplasmic Hypertrophy
Could you cite evidence for this?
Information provided at the end is PRICELESS! Goodness, you guys are doing great work.
Found Bulgarian split squats to be much better with a barbell on my back. Was much easier to balance and felt like I was able to push way more weight and focus on target muscles.
Would you recommend starting in the CNS adaptation rep range or is it ok to start with 1 of the hypertrophy rep ranges? as long as they keep changing every 2-4 weeks?
could you do a video on leg balance triggers for strentgh
So so informative and just a day before I got Client with legs problem with low muscle mass and high fat . In My opinion If he gain more muscles on legs then he will not look bad after fat loss
Balance imbalance seems like the Bulgarian squat would be good maybe no fumbles first? Goblet squats curious what your thoughts are o those? Box squat?
Man, I cannot do high or low bar squats without my left elbow giving me pain afterwards. Frustrating is the nicest word that comes to mind...
Use the talon grip. It may feel odd at first but trust me it’s secure and you’ll adapt quickly. It’s the answer for your sore elbow GL
How have I not seen this yet lol HUGE MASSIVE LEGS!
you mentioned there was something you could do if knees weak? Link for video - or suggestion?
This is really intense for your lower back. Mine is a little bit weak for this routine
so clutch.
The best video I have ever seen on getting bigger legs. The breakdown and details are phenomenal. You guys are amazing. Keep up the good work. You guys are legitimately changing this industry for the better. Less bullshit.😂
How do I get a job working with you guys? well done. No flash and dash, just the facts.
Decelerates into the squat ?
past 6 reps you start inducing fatigue not overload. yes all rep ranges build muscle as long as you have progressive overload but for maximum overload and focus 4 to 6 rep range keeps you laser focused. Most people lose focus and intensity after 8 reps
In my opinion for the hamstrings it is more appropriate to do a straight leg deadlift and not a regular deadlift .
How many days a week should I train legs to get them bigger
Do you keep the weights same
nice deadlift shoes
if ure being sarcastic, its just a demo
no need to use real lifting shoes
Hi
so for a 2-4 days/week workout do you do all 4 legs excercises in each of those workouts?
cheers
How many sets in workout?
what about pause squats?
i would cut it to just back squats and deads ... never done much more of anything else and have quite massive legs
Sorry if this is a rookie mistake, but how many sets would you recommend for each exercise for each day? Thanks!
great question, why isn't anyone else asking it? you are the only one
Is the butt wink at the bottom of the squat not an issue?
CAN THIS EXERCICE PROGRAM BE USE FOR OTHER PART OF THE BODY OR MUSCLES???
what are you on my friend? or are you just foreign?
Very helpful! I should wear my wife high heels to do this squats
Hey so i get the rep ranges, but how many sets per exercise? Keeping in mind that i do full body 3 times a week
He told you
7 sets 3 times a week instead of 21 once a week
For a big guy that squat is solid
6:10 was tense.
Ok, I love you guys and have learned so much, but why do you say decelerate when you are talking about descending.
Very good vid. Excellent explanation. #squatalot
A little bit of consrutcitve criticism for the guy thats demonstrating all of this. Please don't wear running shoes when you are doing leg exercsies, since that causes a lot of instability espessialy if you start loading the movements more. Get yourself a pair of squatting shoes or if you cant afford something with a flat heel so your feet are more stable.
never think of deadlifts as "pulling". if you do you run the risk of bending the elbows, and that's dangerous given heavy loads.
Source: I fucked up on one rep
If I am obese, is it necessary to have weights to grow leg muscles?
I keep choking myself when i do front squats
If you were starting legs which one of these would you start with first?
decelerate into the squat?
DaBrute I guess he meant "descend"
13 to 14 reps
Doesn't exist according to the rep ranges listed 😂
Seriously though these guys were great. What happened to them?
Dorian Yates.
Does it matter if I swap out Romanian deadlifts for standard deadlift? I'm not too keen on making the noise that standard deadlifts have at my gym.
Agner Santiago lol why not it’s a gym there’s meant to be noises. That wasn’t a Romanian deadlift
Romanian deadlift starts at the top ends at the top
“3 important lifts” *video titled 4 massive lifts*
Front squat
Back squat
Bulgarian split squat
Deadlift
Nice Henny cap, bruh.
Sals pecs dohhh
Looks like someone's not engaging their glutes on that back squat huh
it literally is all about the massive pump tho......you are wasting your time otherwise
Nah!! Nothing new!!
Another "guru" build like a Mcdonald straw telling us how to get big legs..lmaoo
butt wink not good squat and no valsalva maneuover.. try to watch allan thrall how to squat.