All of my programs can be found below! *Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK *Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian * Bodybuilding Diet eBook and Audiobook* payhip.com/b/eYwvS *Build massive arms using proven old school bodybuilding training methods* payhip.com/b/yu73c USE CODE: LAUNCH25 For 25% off Old School Arm Training Program *Join the Old School Mass Gain Membership Program* clika.pe/l/14212/87013/ *Online Coaching Program Here* payhip.com/b/U3DY *Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8 Follow me on Instagram: Jakked Send me an Email: PeterKhatcherian@gmail.com Visit my website: www.OldSchoolMassGain.com
What was these old school body builders supplementation like. I’m just wondering because we’re seeing a lot of guys pass away at a really young age while it seems like the golden era bodybuilders are living into their 70s. I appreciate your work brother and all the information your giving us.
Hey Peter, thanks for all of the high-quality info you're uploading on your yt channel. I'm interested in subscribing to one of your programs but I just can't decide which one will be better for me. Is there any difference between "Old School Bodybuilding 5 Day Mass Gain Program" and "4 Day Torso and Limbs Training Program"? I mean, in volume and training strategies overall. If they are similar, only being days of training the difference and how volume is splitted overall, please I'd like you to clarify on that. Thanks again!
Why don't I have strong legs despite the fact that I have a really strong upper body and despite the fact that my legs are not small ? have in mind that I don't feel as comfortable and strong on a leg workout as on an upper workout !? what do you suggest for my situation ?
Finally a youtube channel that I like! That's simple basic easy to understand and just overall good. Ima big old school style trainer upper lower style and this makes so much since to me
Keep in mind, the Five stars are based on my needs for this item ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
Very informative, man thanks for posting! I really like working my legs out. I was wondering if you could answer a question for me Peter. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thanks man!
If you want to fry your legs the old school way, do a 20 Rep Breathing Squat. Pick a 10-12 Rep Max and rest pause your way to 20 reps. Arnold, Franco, and Zane all used it to build mass, and Steve Reeves even did it with a front squat. I do it twice a week, once as a back squat, once as a front squat. Absolutely KILLER!!!
I did this shit and got an exertion headache and vomited and now every time I lift weights I get a headache. I think you should work up to being able to do the 20 reps over time be safe
Leg day is my Fav training day so challenging But so rewarding . Big fan of Squats & Rdl's with a Safety Squat Bar & hex Trap bar ,also throw in Nordic curls for the hamstrings those are so underated as a killer hamstring movement.Also a Bulgarian split squat with dumbbells , those are my Quad and glute builders .
Want to express a gratitude for the content. There's plenty of vids on YT regarding nitty-gritty details on the technique of exercises. Great for complete beginners, however not so for (common) people who have been going to the gym for a while of 1-2-3 years and now want to level up their game with a more thoughtful approach. Love your stuff, as you talk and force to think about the structure of workouts and how to complement them. More tactical and not executional level. Thank you!
For quads I really like those squat wedges you can buy to give a very quad-focused barbell squat with lots of knee flexion. Pretty good if you don't have ideal leverages while you might work on some ankle mobility. That and hack squats, leg press and unilateral work to feed the quads a bit more and a bit of variation. Well worth the $100 or so imo. Hams I like RDLs for heavy hip hinge and back extensions both 45 and 90 degress for lighter hip hinge, along with leg curls for isolation.
Your channel is growing 🎉 you rock. I wish I had the money to go back to personal training with you. But until I can I’m using your 5 day mass gain program
I am 64 years old, leg day is awesome but I am so tired afterwards that I need a couple days off before I can lift again. I love having strong legs having played football I am grateful I have not had to have any knee or hip replacements like many of my teammates have.
Yes. At your age, train smarter and maintain now sir. No need for super heavy movements anymore leading to joint and tendon injuries. Because as we get older our bodies are not the same as when we were younger. Enjoy it now and maintain it. 💯 💪
Thank you Peter, I've been doing zercher squats for many months now due to the same issue that those people had in the past which is not having a squat rack but personally I find for me is an opposite movement pattern. It gives me more hip hinge compared with a a back squat and my knee flexion isn't that great while doing it. But I saw that you slightly elevate the heels with a plate and I think that changes everything. I tried in the past to do it and it was very much upright torso and the quads went on fire. But flat feet on the floor it makes me bent forward. I would say the most of the weight is taken by back and glutes in that case, not my quads.
I programmed smith machine hack squats in my program and I'm very excited to do them. I still have barbell squats and lunges because they are soooo good but machines and other variations add some variety. For hamstrings RDLs are my go to, I struggle a lot with regular deads and they are very fatigueing. Both exercise are great for both hams, glute, and back but I always found romanian deadlifts provide more stimulous and are just a better exercise for growth. :) Leg extensions and hamstring curls are added for completion's sake and with heavier weights they are not to be underestemated.
A do a full body routine on Monday, Wednesday and Friday. Same routine all three days. My lower body portion is trap bar deadlift 5x5, high bar back squat 4x8 and Romanian deadlift 4x8. Glad to see that I chose the best exercises for the job. I would like to point out, for those that are unaware, that the trap bar Deadlift is very much a hybrid movement and happy medium. Significantly more quad activation than a traditional deadlift, and significantly more hamstring activation than a back squat. Best of both worlds, worst of none.
The idea that RDL is a mass builder for the hamstrings is a peculiar one. If we pull the humerus (upper arm bone) back - with the elbow straight - we stretch the Biceps. But would we ever think that stretching the Biceps, without flexing the elbow, would “build” the Biceps? That's the equivalent of a "Romanian Deadlift" - stretch without contraction. Can we make a muscle sore from forceful stretching? - absolutely. But soreness is not a good indicator of productive muscle stimulation.
I like zerchers because 1) my cable machine makes back squats awkward and 2) i train back the day prior so i don't want to load it with too much stress.
@@PeterKhatcherian thanks a lot, my biggest problem at moment is my cardio . I fall short of breath before I hit my reps , I’ll work with the sets and reps you gave me , thanks again
That’s funny, what he said about puking, when my buddy got me into workingout back in 83 he push me so hard I was in the bathroom puking, and then he was pounding on the door telling me i was up, so I went out and after my set I was back puking. I still workout to this day.👍😃💪🏋️♂️🇺🇸
I really want to learn more about REPs, I think it is. Is this the one where you get a lot of hamstring, back work? I think I used to see Dorian Yates doing that.
20 rep squats and milk program fixed years of chicken legs and strength imbalances between my upper and lower body. 6 weeks is all it took to bring my squat 1RM from 275 to 365
The thing that upsets me greatly is the new fad of EMG activity on specific exercises. It's not a detrimental thing, it's just that many people immediately think they should only do the highest EMG exercises, etc. Its also clear that many people who refer to EMG activity have a poor understanding of the differences of muscle activation between fast and slow twitch fibers. Jeff Nippy, is the ONLY person who states: "although an exercise has greater EMG activation of the targeted muscle, it may not be the best for hypertrophy, and basic routine guidelines still need to be performed". Basically, just because a pec deck can get more PEC activation, doesn't mean it correlates to pec SIZE or have more growth potential, as PEC size is GREATLY correlated to your 1rm bench, and just because an isolated exercise has activation, doesn't mean it'll "build more", great example being a light standing set of dumbbell curls vs a heavier barbell curl, obviously the dumbbell curls would have higher activation, but that would not correlate to growth mainly, the barbell curl would be far more conducive to progression and mass growth. Tldr: EMG study fad is kind of annoying, it's not the worst fad but it does have its issues, specifically with creating a misunderstanding of what exercises are best for growth, and could negatively effect someone new building a routine, as I've seen quite a few newer lifters in the past few years who have far too much isolation work in their routine and then they won't squat, or do back extensions, or won't bench with a barbell under any circumstance, etc. This is an example: "This resistance band barbell curl mimic has greater activation on the biceps so it has more potential for growth" It's not even due to EMG activity though, what's happening is that if you stand on a band and mimic a barbell curl with it, your hands are basically forced supinated, and resistance bands have a higher activation than barbells because of the constant resistance, and that when bands are performed optimally, they work that muscle out in its proper striation/the pennation angle of the muscle, and allows for greater emphasis on the muscle action, feeling a very slow and controlled stretch, to then reshortening/contracting the muscle, the thing though is bands will likely have higher activation, due to their constant resistance, but that doesn't mean that this type of exercise would actually be conducive to mass specifically, it would help shape and perfect queueing, but the biceps are considered a fast twitch dominant muscle, meaning resistance will have a greater growth potential, and you can have a controlled and understood incremental progression vs a band that is usually stuck at one thickness, etc. It's kind of a rant, but it's something I really noticed, and I don't see any UA-camrs talking about this. The world's top benchers, don't worry about emg activation, they want to master form for that lift, and incrementally increase that weight, even the world's biggest body builders never concerned themselves with EMG activation. Shorter tldr: Traditional routines with compounds and some isolation work (depending on routine) or accessory work is best, this EMG fad can really mentally mess people up. Another problem is that it reinforces an ideology set by a few foolish goobers who believe compound lifts aren't required, and then they also refuse to perform any back extensions, etc
I don't skip leg day, even though I can as I used to play football (soccer). Years of playing gave me big thighs and calf muscles but I continue to work on them. Using the hack squat I pound my legs with heavy weights and I can see and feel much bigger my legs are getting. Then on the standing calf raise I Max out on the machine with 6 plates of 45s on each side for 540lbs. 4 sets 15 reps. I think it was Arnold's book that said to pound the calf muscles with heavy weights. I see guys at the gym with tooth pick sized legs. They either don't work them out, barely or I just never catch them on leg day. They have a muscular top but when you look at the legs it looks like a cartoon character.
That last bit tacked on made me think if you should sell a clothing line, having "My Credentials" with a bodybuilder pose as the logo could be a good product. I would think cold weather kind of apparel since dudes can't show off their stuff when it's freezing outside. lol Have a variation for the ladies, as well. Just a thought. Maybe take a poll.
Great stuff, thank you. I personally would recommend the leg curls before the Romanian and/or stiff legged deadlifts because I think it's better to save the loaded stretch movements for last. I see your reasoning for doing leg curls after --safely go to/past failure and fully exhaust legs--but I can do that with RDL if I use a lifting belt and extra care.
not using belts whatsoever with these lifts, it's a good exercise to load some on the lower back just like regular deadlifts. Belts are overused and overrated
@@Cenot4ph Not using a belt is fine, but it is possible to overtrain the lower back before fully training your legs, especially important in bodybuilding.
Legs get hit hard with full leg press, hack squat, and regular squats. I do parallel bar deadlifts one workout and leg press, hack squat the next workout.
We're the same. Progressive overload is the way to go. On my first leg day, i could barely squat with the empty 20kg barbell. A month later I can squat with 10 kg plates on each side of the barbell. Just be consistent and you'll lift more and more as the weeks go by.
No specific exercise or technique will build great wheels without going into the high rep range, 20,30 or more reps. Incorperate the 6,8,10 etc rep range but base should be high reps.
I always get so confused on the “effort” as I have learned you should not take every set to failure. However, taking proper rest between sets and never going until true failure makes me feel as though I’m not giving full effort. I still end up very sore the next few days though so maybe I am doing enough? Can You help with this Peter or anyone?
All of my programs can be found below!
*Build mass using my 5 day old school bodybuilding program* payhip.com/b/4QPK
*Get The Old School Size and Strength Program HERE: www.boostcamp.app/pete-khatcherian/old-school-size-and-strength-by-pete-khatcherian
* Bodybuilding Diet eBook and Audiobook*
payhip.com/b/eYwvS
*Build massive arms using proven old school bodybuilding training methods*
payhip.com/b/yu73c
USE CODE: LAUNCH25 For 25% off Old School Arm Training Program
*Join the Old School Mass Gain Membership Program*
clika.pe/l/14212/87013/
*Online Coaching Program Here* payhip.com/b/U3DY
*Download My FREE Fat Loss Cardio Guide Here: payhip.com/b/DScG8
Follow me on Instagram: Jakked
Send me an Email: PeterKhatcherian@gmail.com
Visit my website: www.OldSchoolMassGain.com
What was these old school body builders supplementation like. I’m just wondering because we’re seeing a lot of guys pass away at a really young age while it seems like the golden era bodybuilders are living into their 70s. I appreciate your work brother and all the information your giving us.
Hey Peter, thanks for all of the high-quality info you're uploading on your yt channel. I'm interested in subscribing to one of your programs but I just can't decide which one will be better for me. Is there any difference between "Old School Bodybuilding 5 Day Mass Gain Program" and "4 Day Torso and Limbs Training Program"? I mean, in volume and training strategies overall. If they are similar, only being days of training the difference and how volume is splitted overall, please I'd like you to clarify on that. Thanks again!
Why don't I have strong legs despite the fact that I have a really strong upper body and despite the fact that my legs are not small ?
have in mind that I don't feel as comfortable and strong on a leg workout as on an upper workout !?
what do you suggest for my situation ?
@@tylerpowell9109 test deca dbol etc. I doubt golden era guys did not abuse them like these new era bodybuilders blasting gear grams and grams.
"Got Wheels ?" I finally thought this was going to be about us with spinal cord injuries. I've skipped leg day for 25 years hahahaha.
😂
On next episode of pimp my wheelchair
Attach a rack to overhead press from the chair, anywhere.
Ultimate upper body bro! 👨🦽👨🦽👨🦽
😂
Bench require leg drive. Therefore bench is leg excercise. Therefore my 7th consecutive bench day is optimal for leg development.
🌚
Agreed. Squats are just junk volume.
🗿
Seems legit
Meh
Straight forward and simple love the content
I appreciate the support 💪🏻
5:31 cool editing .. gives the illusion someone is walking by when he's starting the set
Leg training always gets me in my feels.
Worked a 9 hours shift before hitting the gym, first exercise was walking lounges and I was struggling. 😪
That is character development 😂
@@curlsforthegirls6598 I hope so, turned a new leaf and CANNOT afford to turn back 🙏🏾
@@dremactvja get em bruh 💪
I always give those that go to the gym after work kudos. I can’t .. just can’t. First of all it’s busy asf secondly I have no energy left.
Why did you start with lunges? Why arnt you starting with a heavy loading exercise like a squat first?
Man i love your videos, straight to the point and no BS.
Cant get enough.
💪🏻💪🏻
You're definitely becoming my favorite go-to for information bro. I hope your channel blows up exponentially! 💪🏽🔥💪🏽💯
Thank you Matt. I appreciate the support 💪🏻
Finally a youtube channel that I like! That's simple basic easy to understand and just overall good. Ima big old school style trainer upper lower style and this makes so much since to me
💪🏻💪🏻
I just followed you on IG Redzone.MB
Finally a leg video
It took a few years, but we finally got a leg video
Lol you are not wrong 😂
I appreciate the down to earth simplicity of your content my friend.
Keep in mind, the Five stars are based on my needs for this item ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
Nice exercises thanks for the information
Bro I love your channel man. Last of a dying breed ✊🏻
Was waiting for this video!
I was patiently waiting for this. Solid leg video🦵🏼🏋🏽
My man your content is top notch.
Awesome video. Love how straight forward your descriptions are
Pretty true across the board here. Well done.
Thanks for some great info.
Great video Peter! As always excellent knowledge and content! Keep it up brother!
Thank you 💪🏻
Very informative, man thanks for posting! I really like working my legs out. I was wondering if you could answer a question for me Peter. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thanks man!
Love the Zercher lifts in general. As a firefighter, they work my legs (and really the bc whole body), while building some functional strength as well
If you want to fry your legs the old school way, do a 20 Rep Breathing Squat. Pick a 10-12 Rep Max and rest pause your way to 20 reps. Arnold, Franco, and Zane all used it to build mass, and Steve Reeves even did it with a front squat. I do it twice a week, once as a back squat, once as a front squat. Absolutely KILLER!!!
This is so effective because you always have some more reps in the tank when training legs
How was the breathing exercise for strength? . Did you gain strength ?
I did this shit and got an exertion headache and vomited and now every time I lift weights I get a headache. I think you should work up to being able to do the 20 reps over time be safe
Thanks for the tip. I need to get legs more levels with upper body 👍
Gotta make sure youre screaming like you're giving birth
I love your credentials at the end.
💪💪💪
Nice video! What about lunges or unilateral leg movement?
Fantastic video, as always!
Hey, I really enjoy your videos and find your traditional, yet logical view very interesting and useful . Thank you .
This guy's fucking great! Old school minded and just great!!
Loved this, on a programme after a ruptured achilles and it has certainly helped me change the way I train and think.
Leg day is my Fav training day so challenging But so rewarding . Big fan of Squats & Rdl's with a Safety Squat Bar & hex Trap bar ,also throw in Nordic curls for the hamstrings those are so underated as a killer hamstring movement.Also a Bulgarian split squat with dumbbells , those are my Quad and glute builders .
After i saw you do the zercher squat i tried it in the smith machine its 💥
Just came across your channel… nice vid👌🏾💯 simple informative straight to the point🫡
No bullshit exercises. Just the hard truth that alot of people need to hear. You want big legs? Squat. RDL. Deadlift.
RDL & DL: partial reps, barely dynamic muscle contraction. Not useful for muscle growth.
Best exercise to build legs hands down is the bicep curl.
Gotta incorporate arms somehow on a legday 😜😂
Hands down.
Hands up.
Hands down.
Hands up.
Want to express a gratitude for the content. There's plenty of vids on YT regarding nitty-gritty details on the technique of exercises. Great for complete beginners, however not so for (common) people who have been going to the gym for a while of 1-2-3 years and now want to level up their game with a more thoughtful approach.
Love your stuff, as you talk and force to think about the structure of workouts and how to complement them. More tactical and not executional level. Thank you!
For quads I really like those squat wedges you can buy to give a very quad-focused barbell squat with lots of knee flexion. Pretty good if you don't have ideal leverages while you might work on some ankle mobility. That and hack squats, leg press and unilateral work to feed the quads a bit more and a bit of variation. Well worth the $100 or so imo. Hams I like RDLs for heavy hip hinge and back extensions both 45 and 90 degress for lighter hip hinge, along with leg curls for isolation.
Your channel is growing 🎉 you rock. I wish I had the money to go back to personal training with you. But until I can I’m using your 5 day mass gain program
As always, Pete you are the best out there. No gimmicks. Just straight up getting to the point. I salute you!
Beautiful setup brother keep on going if possible please tell a morning milkshake recepiy
What’s a solid old school aesthetic weekly workout routine?
I agree with the preference for seated Hamstring curls, much easier on low back
Ive added lunges 1 set till failure, i like the feel in thigh when lunge down
Leg days always hurt like hell I hate them but I never skip them
Thats the way to go my man
I been glute and hamstrings dominate. I hit leg extensions than front squats at beginning of leg day to crush quads and it has made huge difference
Should you pause at the bottom of squat? How long should eccentric be?
is leg press drop sets effective bro?
Best leg training video
Love all your videos brutha. What's your opinion on Lunges? I never feel complete unless I do a Squat, hinge, and lunge.
Perfect! Thankyou.
All the ones I do, and none of the ones I don’t do.👌🏻
could you make videos on injuries and lifting?
Peter, what you think of Goodmornings for hams/glutes?
Thanks Peter. What are your thoughts on/experience with the Bulgarian Split Squats with dumbbells? Could you do a video focusing on this excercid?
Brian alsruhe made tons of videos on the BSS, hes started doing them with a zercher hold too and it looks crazy intense
Love hex bar squat! Just hit 415 x 9 at a body weight of 150
DONT forget fellas squats help your stroke game 🛏 by strengthening the glutes so dont skip leg day and let her have it 💯💯💯
What are the worst ones?
A question about Hammer Strength leg press machine is good or not ?
I was wondering where your leg vids were
I am 64 years old, leg day is awesome but I am so tired afterwards that I need a couple days off before I can lift again. I love having strong legs having played football I am grateful I have not had to have any knee or hip replacements like many of my teammates have.
Yes. At your age, train smarter and maintain now sir. No need for super heavy movements anymore leading to joint and tendon injuries. Because as we get older our bodies are not the same as when we were younger. Enjoy it now and maintain it. 💯 💪
Thank you Peter, I've been doing zercher squats for many months now due to the same issue that those people had in the past which is not having a squat rack but personally I find for me is an opposite movement pattern. It gives me more hip hinge compared with a a back squat and my knee flexion isn't that great while doing it. But I saw that you slightly elevate the heels with a plate and I think that changes everything. I tried in the past to do it and it was very much upright torso and the quads went on fire. But flat feet on the floor it makes me bent forward. I would say the most of the weight is taken by back and glutes in that case, not my quads.
I programmed smith machine hack squats in my program and I'm very excited to do them.
I still have barbell squats and lunges because they are soooo good but machines and other variations add some variety.
For hamstrings RDLs are my go to, I struggle a lot with regular deads and they are very fatigueing. Both exercise are great for both hams, glute, and back but I always found romanian deadlifts provide more stimulous and are just a better exercise for growth.
:)
Leg extensions and hamstring curls are added for completion's sake and with heavier weights they are not to be underestemated.
Hey, Peter. Why do you favor the Zercher squat over a front squat?
Common sense, no bs advice. 💪
A do a full body routine on Monday, Wednesday and Friday. Same routine all three days. My lower body portion is trap bar deadlift 5x5, high bar back squat 4x8 and Romanian deadlift 4x8. Glad to see that I chose the best exercises for the job. I would like to point out, for those that are unaware, that the trap bar Deadlift is very much a hybrid movement and happy medium. Significantly more quad activation than a traditional deadlift, and significantly more hamstring activation than a back squat. Best of both worlds, worst of none.
I'm gonna incorporate those zercher squats asap .. love that it forces you to stay more upright
The idea that RDL is a mass builder for the hamstrings is a peculiar one. If we pull the humerus (upper arm bone) back - with the elbow straight - we stretch the Biceps. But would we ever think that stretching the Biceps, without flexing the elbow, would “build” the Biceps? That's the equivalent of a "Romanian Deadlift" - stretch without contraction. Can we make a muscle sore from forceful stretching? - absolutely. But soreness is not a good indicator of productive muscle stimulation.
It’s a stretch under load though and that probably the difference that makes it stimulate hypertrophy.
The hamstrings (except for the short head of the bicep femoris) also extend the hip
I like zerchers because 1) my cable machine makes back squats awkward and 2) i train back the day prior so i don't want to load it with too much stress.
Hey first time commenting , if I was only doing sqauts and rdl with barbell , what rep and set scheme for mass would you do thanks
Depends on a lot of factors but a very general recommendation would be 3-5 sets of 5-10 reps
@@PeterKhatcherian thanks a lot, my biggest problem at moment is my cardio . I fall short of breath before I hit my reps , I’ll work with the sets and reps you gave me , thanks again
That’s funny, what he said about puking, when my buddy got me into workingout back in 83 he push me so hard I was in the bathroom puking, and then he was pounding on the door telling me i was up, so I went out and after my set I was back puking. I still workout to this day.👍😃💪🏋️♂️🇺🇸
I really want to learn more about REPs, I think it is. Is this the one where you get a lot of hamstring, back work? I think I used to see Dorian Yates doing that.
Hack squat all day for me. Can go hard and fail without getting hurt.
What do you think of 20rep breathing squats (widowmaker squat).
20 rep squats and milk program fixed years of chicken legs and strength imbalances between my upper and lower body. 6 weeks is all it took to bring my squat 1RM from 275 to 365
I added smith machine leg presses .which are awesome... not chance of injuring back or neck
Any thoughts on Nordic curls for hamstrings?
Do you think leg extensions are worth it and what would be a better alternative?
you could also stand on a platform when doing trap bar training,this will increase range of motion if you want...
The thing that upsets me greatly is the new fad of EMG activity on specific exercises. It's not a detrimental thing, it's just that many people immediately think they should only do the highest EMG exercises, etc.
Its also clear that many people who refer to EMG activity have a poor understanding of the differences of muscle activation between fast and slow twitch fibers.
Jeff Nippy, is the ONLY person who states: "although an exercise has greater EMG activation of the targeted muscle, it may not be the best for hypertrophy, and basic routine guidelines still need to be performed".
Basically, just because a pec deck can get more PEC activation, doesn't mean it correlates to pec SIZE or have more growth potential, as PEC size is GREATLY correlated to your 1rm bench, and just because an isolated exercise has activation, doesn't mean it'll "build more", great example being a light standing set of dumbbell curls vs a heavier barbell curl, obviously the dumbbell curls would have higher activation, but that would not correlate to growth mainly, the barbell curl would be far more conducive to progression and mass growth.
Tldr: EMG study fad is kind of annoying, it's not the worst fad but it does have its issues, specifically with creating a misunderstanding of what exercises are best for growth, and could negatively effect someone new building a routine, as I've seen quite a few newer lifters in the past few years who have far too much isolation work in their routine and then they won't squat, or do back extensions, or won't bench with a barbell under any circumstance, etc.
This is an example:
"This resistance band barbell curl mimic has greater activation on the biceps so it has more potential for growth"
It's not even due to EMG activity though, what's happening is that if you stand on a band and mimic a barbell curl with it, your hands are basically forced supinated, and resistance bands have a higher activation than barbells because of the constant resistance, and that when bands are performed optimally, they work that muscle out in its proper striation/the pennation angle of the muscle, and allows for greater emphasis on the muscle action, feeling a very slow and controlled stretch, to then reshortening/contracting the muscle, the thing though is bands will likely have higher activation, due to their constant resistance, but that doesn't mean that this type of exercise would actually be conducive to mass specifically, it would help shape and perfect queueing, but the biceps are considered a fast twitch dominant muscle, meaning resistance will have a greater growth potential, and you can have a controlled and understood incremental progression vs a band that is usually stuck at one thickness, etc.
It's kind of a rant, but it's something I really noticed, and I don't see any UA-camrs talking about this.
The world's top benchers, don't worry about emg activation, they want to master form for that lift, and incrementally increase that weight, even the world's biggest body builders never concerned themselves with EMG activation.
Shorter tldr: Traditional routines with compounds and some isolation work (depending on routine) or accessory work is best, this EMG fad can really mentally mess people up.
Another problem is that it reinforces an ideology set by a few foolish goobers who believe compound lifts aren't required, and then they also refuse to perform any back extensions, etc
I’m surprised front Squats didn’t make the cut, but I love this dude keeps it simple because simple works 💪
I've seen guys in the joint build massive legs with calisthenics and a trash bag full of water.
🎯💯
zercher holds teach you how to brace.
I don't skip leg day, even though I can as I used to play football (soccer). Years of playing gave me big thighs and calf muscles but I continue to work on them. Using the hack squat I pound my legs with heavy weights and I can see and feel much bigger my legs are getting. Then on the standing calf raise I Max out on the machine with 6 plates of 45s on each side for 540lbs. 4 sets 15 reps. I think it was Arnold's book that said to pound the calf muscles with heavy weights. I see guys at the gym with tooth pick sized legs. They either don't work them out, barely or I just never catch them on leg day. They have a muscular top but when you look at the legs it looks like a cartoon character.
540 lbs for calves?? Come on man, that doesn't sound realistic. Especially not w 15 reps lol
That last bit tacked on made me think if you should sell a clothing line, having "My Credentials" with a bodybuilder pose as the logo could be a good product. I would think cold weather kind of apparel since dudes can't show off their stuff when it's freezing outside. lol Have a variation for the ladies, as well. Just a thought. Maybe take a poll.
great vid as always! If you don't have the flexibility to do normal squats. Do you think it's ok to just go crazy on the smith machine instead?
Sure but I recommend to learn the squats
Great stuff, thank you. I personally would recommend the leg curls before the Romanian and/or stiff legged deadlifts because I think it's better to save the loaded stretch movements for last. I see your reasoning for doing leg curls after --safely go to/past failure and fully exhaust legs--but I can do that with RDL if I use a lifting belt and extra care.
not using belts whatsoever with these lifts, it's a good exercise to load some on the lower back just like regular deadlifts. Belts are overused and overrated
@@Cenot4ph Not using a belt is fine, but it is possible to overtrain the lower back before fully training your legs, especially important in bodybuilding.
Got wheels ? Nah i identify as an apache assault helicopter !
Don't quit your day job.
Bro is stuck in 2016
i appreciate your work homie 💯
Sadly I'm to tall for the trap bar, my legs are so long that the knees hot the bar
Im missing here hip thrusts which are better than the RDL's
Glutes yes but not the hamstrings
Are you a single-leg exercise enjoyer? Like lunges or split squats?
Legs get hit hard with full leg press, hack squat, and regular squats.
I do parallel bar deadlifts one workout and leg press, hack squat the next workout.
What about the calves?
I'm an ectomorph and I struggle to put on mass. Heavy barbell squats intimidate me. Any tips for ectomorphs like me?
We're the same. Progressive overload is the way to go. On my first leg day, i could barely squat with the empty 20kg barbell. A month later I can squat with 10 kg plates on each side of the barbell. Just be consistent and you'll lift more and more as the weeks go by.
@@jujharsingh5130 Thank you for your response bro. You're right, consistency is the key👍
I do the RDL and only feel tension in my right leg, unless my left foot is further forward.
Waiting on a cut and bulk video
@peterKhatcherian. Clearly fake
No specific exercise or technique will build great wheels without going into the high rep range, 20,30 or more reps. Incorperate the 6,8,10 etc rep range but base should be high reps.
20 rep squat
How do y’all feel about Bulgarian split squats ?
Hate them from the bottom of my heart... Thats why i do them
They’re the worst but also the best
Is training legs once a week enough to make them grow and get a lot of mass
I always get so confused on the “effort” as I have learned you should not take every set to failure. However, taking proper rest between sets and never going until true failure makes me feel as though I’m not giving full effort. I still end up very sore the next few days though so maybe I am doing enough? Can You help with this Peter or anyone?