Time to Grow BIGGER QUADS With Lighter Weights (10 tips)
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- Опубліковано 25 лип 2024
- You want bigger quads without squatting a thousand pounds? This is the video for you.
Timestamps:
00:00 Geoff Says Hello
00:12 1 Body Position
01:04 2 Bar Position
01:57 3 Heel Elevation
02:42 4 Depth
03:33 5 Stance Width
04:38 6 Tempo
05:05 7 Pauses
05:48 8 Partials
06:19 9 Reps
07:18 10 Volume/Sets
08:13 Grab My Book It'll Help a Lot!
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If you're sick of the BS that most influencers spew and tired of fake naturals giving you the runaround, grab a copy of my book, it'll show you how to ACTUALLY maximize your progress in the gym. 200+ pages of useful exercises and advice that'll change the way you look at training. Check it out:
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Pretty bold to say most influencers spew bs just to sell your product. Stop pretending that you are special, there are plenty of great natural influencers on this platform.
@@rob5158 never said there weren't
I could never feel my quads during a squat until I took your advice and started elevating my heels using plates. Great tip.
Hit the nail on the head with these tips brother! I’ve never used special shoes for leg day & I’ve been totally fine without them. They’re not necessary, but it’s nice to have if you want them. Enjoyed this walk & talk style. 💪
I love your positive attitude man!
Smashed my ankle in a motorcycle accident years ago and lost the mobility in that ankle, couldn't do squats at all, tried elevating my heels with plates and bingo! Squatting good numbers without folding in half! Brilliant tip.
I love the walk and talks. It's also super dope how you directly show other fitness creators input on the matter
Good stuff. Spot on.
Just ordered your book. Looking forward to the deep dive.
Great format please keep it up
Great tips as always. Goblet squats (heel-elevated) for high reps are a personal favourite of mine
100%, man. I have always done high bar and front squats. Doing that for so long I can’t comfortably do a low bar squat, it just feels weird. Yes powerlifters lift more low bar squatting but their legs are generally not as big as you’d think they should be. Great stuff. My high bar and front squat stance are on the narrow side. Agree with everything here. Good chat.
I don't care for the comparison as they have weight classes, it's so different from bodybuilding as much as strength and hypertrophy are intertwined
I like this style of walk and talk video Geoff
Very timely vid for me. I recently realized (thanks to your book and other vids) I’ve been leaning forward too much to be able to get the weight up. I’ve backed the weight up some to work on form and trying to get back up in weight. As far as what you just mentioned of doing partials in the hard position…you are one sadistic bastard. 😳😂😂
Thank you for the tips brosky
I’ve been stuck in a constant cycle of trying to go heavy on squats 3x5 and getting injured, this videos finally given me the knock on the head to use lower weight and higher reps since after all my goal is hypertrophy not lifting heavy
Fantastic video, thanks!
Thanks Geoff, this is perfect for my leg day today, merry thiccmas 🎅🏻🎅🏻🎅🏻🎅🏻
Thanks coach!
yesss! i like dis style of vid, walk-a-talkie
I do enjoy the walk and talks. They feel more raw.
Great stuff
I freaking LOvE when you put in Ronnie Coleman clips and voice over! Soo good 😂
Sissy squats and Ben Patrick’s “Teardrop Squat” are also good for adding less fatiguing movements for added volume to target specific areas of the quads.
Like the walk and talk - enjoy a bit of scenery while I listen.
Also like the info in this video. So many trainers give rote cues like the "no knees over toes" one, combined with "keep your torso vertical", without any thought about how the mechanics of that combination affects your (my) centre of gravity!
Have also got your book: well worth it, with lots of useful info. A slight niggle is that it won't load to my Kindle but only to my tablet - this means I can't read for long in one go as the tablet has so much worse battery life...
Glad ya like it! I think the amount of pictures can sometimes make it not as kindle friendly.
@@GVS Haven't quite figured out the pattern to what works for Kindle and what doesn't. Pictures might be it, though I do have quite a few picture books on the Kindle. Coloured backgrounds can be bad, also tables can be difficult especially ones too wide for a Kindle page. But it's unpredictable.
Thanks for an affordable comprehensive resource, anyway; I refer to it quite often when the tablet's alive! :-)
I'm kinda mad that people ignore the Barbell Hack Squat. I've literally never felt my Quads (especially higher Reps) more than once I started doing them.
great info as always!
liking the walk and talk format overall, but I notice that in some instances the video gets fairly pixelated and there's some occasional louder background noise which makes it a little harder to focus on you talking. not sure which equipment and phone you're using but maybe you can look into that, e.g. stabilize the phone a bit better, use a bluetooth micro that cancels background noise a bit better or something like that.
Just some ideas, overall I like the format! :)
Super nice Name 😂😂😂😂😂 kama sutra-,squat sutra.
As always great video. Really informative.
Thanks for the tips, will implement the internal rotation, slower tempo and pause in the bottom. Especially the internal rotation because my adductors are (probably) overpowered and my knees cave in.
I would also add variations that force you to stay upright and thus limit the use of the posterior chain such as zombie squats.
hack squat would be better than zombie squat, the quads are not gonna be the limiting factor jn a zombie squat
@@ronihalabi I think it depends on how close to failure you want to train. If you want to train your quads to failure probably hack. But you only need a barbell to do zombie squats and for hacks a machine altough I also like barbell hack squats very much.
Walk and talk, the classic Geoff format.
Love walk and talk.... ❤️
I like both stand-still and walk-n-talk
I also like the algorithm
What are your thoughts on high rep goblet squats as a change of pace or when someone is looking for a good stimulus without need it access to heavy weights or a squat stand? It is nice to have a Geoff on the Move Series here or there, nice video!
I consider them to be basically the equivalent of front squats, just easier to hold with light weights (easier front rack position) but tougher with heavier weights (past ~40-50kg it's hard to get it in position).
Great tips sir and yes do post more walking videos like this ❤🔥👌🙏
Possibly the best golden tidbit/minute ratio on quad training!
I like parallel th best it targets my quads more then anything that’s my focus, it’s funny cause in my gym most people don’t even squat period let alone need tips lol.
I will see what working up to 275 pounds front squat will do to my quads
When's that Deadlift Every day vid coming good sir
Seriously guys, get some squat/lifting shoes and throw them in your bag. Total game changers. I understand that some people can't afford them but half of you spend way more than that on shitty supplements that don't actually do anything.
Where was this filmed at?
Nice outdoor gym 👍🏻.
Hey geoffrey, ive been making some good progress with squatting. I wanted to ask, ive noticed when im squatting a lot of weight, my time in between reps gets quite long. My form is fine but I have to like mentally prepare for the next rep. I squat in sets of 8. Should I dial it back down and focus on tempo? Or should I continue and try to reduce my rpe with the same weight and progress that way?
The premise that knees need to be in to target quads more depends on if that position feels comfortable for you. The real no brainer is what feels more comfortable to you when doing this particular movement and whatever variation gives you the least amount of discomfort or pain in the hip, knee, groin, or lumbar spine regions is probably the variation for you.
Yes you can grow quads squatting wide. Supplement with leg press or lunges to maximize the ability to cover all areas of legs.
Cool change of pace with the walking video. I don't mind having more of these for sure. Great video, you were the one that really helped me understand squat mechanics. I used to low bar but have focused my quads when squatting now and my flexibility and technique improved, alongside the weights themselves. Thanks for the content.
I am very long femured. I am an advanced squatter but I mostly feel it in my glutes, adductors, and erectors. Yeah somewhat in quads and calves but not enough. Ironically, cycling and rowing gives me the best quad pump.
Walk and talk style is good. It's better than the cloth background. Just be careful crossing the street!
Geoff with the old walking style videos.
Walk and talk forever!
5:07 had a chuckle at the man in the back.
THAT BOOK TITLE 😂
Nice thumbnail
Single leg work like Bulgarian split squats will make your quads grow too
I like this walk and talk style
What do you think about efforts to target the vastus medialis specifically? I've noticed my 'outside' quad is much more developed. My goals are purely aesthetic.
Maybe can do a vid on that.
That but with arms
I could be wrong, but I always thought that as long as your quads are the limiting factor in a low-bar squat, you still hit the quads just as hard as you would have with a high-bar squat
It's not a huge difference, but certainly there's some. A lot of it is also exactly how you do the movement and stance width plus depth.
Will taking a break from low bar squat and doing some High bar paused squat for a few months carryover to the regular low bar squat?
Yes, but maybe not immediately. So don't be surprised if you go back to low bar and the first few sessions feel weird.
That thumbnail 😂
Is some foot pronation okay when pushing the knees forward? I feel a slight shift in foot pressure, but i still feel balanced (and it doesnt hurt)
Hard to say without seeing, but sounds fine.
3:28 Aright Geoff, Aight
As a human being i feel welcomed
👍🏻
I came here first: to say hi. And second: because I want bigger quadzzzz.
What's your opinion about reverse nordic for quad stretch at the end of leg day? Good, bad or meh?
Haven't tried.
Great format but you need a better mix that can cut background noise
Gotta figure out how to do that. Or maybe just find a quieter area.
I do a zillion reps pedaling my bike but unfortunately my quads don't appear to grow. I can see lots of definition in the quads and veins in my lower legs but I don't think they're getting bigger. There's just not enough force being applied to stress them enough even riding with big gears and hills.
Same. You just aren’t really getting close enough to failure and there’s no real progressive overload. It’s far more endurance even with big hills.
Golden Timing with Pauses @5:08 !! 😂😂😂
What about one leg variations like pistols, the most obvious way to target your quads with light or no weights?
They suck for quad development. Balance or mobility are the limiting factors for most people.
@@GVScan hold on to something for balance, and gradually add range of motion to build mobility, I think it works fine as long as they are practised regularly (I had to do them everyday to get the technique down) and you progress patiently, more difficult than the techniques you mentioned but also requires much less or no added weight compared to those variations.
Geoff, what your opinion on safety bar squat? it's more to high bar squat or low bar squat?
I've never used one. From what I've heard it's closer to a front squat.
Finally they gave u squat rack 😅😅
Kama Squatra
My bother has an old Nordic Track squat rack,
I always place my t-shirt on it covering the R and T in the logo / text,
No dic rack
Letting the imagination add the nonexistent K underneath the shirt
LoL
What about tip 11? Breathing out before squats duhhh!!
Dude were you walking in chinatown lmao The knees over toes issue (I would argue too much over - there should be a limit ) is my heels would have tendency to come off the ground and mainly I would get a pain around the peroneus brevis. No I dont deep dive my squats I usually take a pause at the bottom.
China. And yea it's individual, if something hurts definitely don't do it!
@@GVS my bad I assumed you lived in America so in my head I was like mann hows there so many asian people in the back. I hope it didnt come off as an insult and just a silly bad joke.
@@captainflexasaurus8318 no problem, it was a legit question!
China looks nice
Hey, sorry for posting something unrelated to your video but I just wanted to ask you something to optimise my training. Is functional training necessary and will it really improve my muscle growth?
Strenght training is the more "functional" thing you can do.
It's mostly useless.
Quick Question, Newbie/Noob , over 30% BF. Cut first (while training) or just focus build muscle first?
Cut while lifting.
@@GVS Thank for the answer Sir
@@worteltel2914 Even if you gained 30 lbs of muscle you won't look like you lift. You gotta do a year-long cut with lifting.
Hey man , an off topic question here :
if i run a linear progression where every week i Ramp up to a TOP set .. and each week i should be beating my Top set number
i am confused as should it be like for example : (in KGs)
Week 1 : 50 , 55 , 60 , 65 .. and a top set of 70 ..
Week 2 : 55 , 60 , 65 , 70 .. and a top set of 75 ?
OR
should i just leave the 1st ramping sets as it is .. and just add'ing the top set ?
(50,55,60,65 .. and top set of 75) ?
and the 3rd week gonna be like :
(50,55,60,65 .. and 80) ?
maybe it's obvious but i am new to ramping style ..
Increase the ramping numbers as well. If not, you'll eventually stagnate as you're going to need the increased volume to force your body do adapt.
Warm ups are too close to the top set, just warm up to a nice double with 80% of your working weight, then do your top set
3:50 inb4 the theory lifters that will try to invalidate Ed Coan
something something EMG
I know exactly what my lowerback is doing...being a weak point
Not a hater (I love your channel actually), but I have a genuine question about 0:18
Perhaps I misunderstand that bit, but It seems like you are mocking those 3 squat drawings (high bar, low bar, front). I'd like to know why if that's the case.
I get that everyone's bodies are very different (limb length, levearages, joint mobility, etc), but I see those 3 as general models that help explain regular folks why bar placement affects the squat (sort of a visual aid if you will). Not saying that these are perfect, but I am of the opinion that those 3 images could provide visual support to understand why the different moment arms at the hips and knees would make the same movement (the squat) more posterior chain dominant (low bar) as opposed to more anterior chain dominant (front squat). The high bar being somewhat in the middle.
But as I pointed out at the start, perhaps I have misconstrued the message you wanted to convey.
Thanks in advance and keep up the fantastic work. Congrats on your recent collab with Alpha Destiny. I truly enjoyed your conversation 💪🦵🚀
2:39 lel
"And for some people, depth is very stimulatory" - GVS, writer of "Kama Squatra"
That's what she said
During lockdown when I only had 50kg to my name I was doing sets of 15-16 with heel elevated front squats just to get some quad stimulus. I didn't even have a squat stand so I got very good at power cleans in those months...
Yup that's exactly what I would have done.
About the walk and talk, I get a bit nervous you might crash with something. Other than that, it's fine.
1440p?!!
Are you using a mobile phone to film this?
no
Me likey talk and walk
I am .... a human being
why did you stop running? curious.
Just focused on other things (lifting/strength/size).
Kama Squatra 🤣
Geoffrey what do you think of Kyriakos Grizzly from Greece ?
Full
Fear
the format is fine but maybe get teh camera to focus on your face
Yea not sure what happened there, been a while since I used this device.
Nice video Geoffrey. But let's be honest here.....it's almost impossible to build big legs naturally without heavy weights. In theory it might be....but in real life and considering the practicality of this approach...we all know that it's simply not possible..:)( at least for 99% of the people)
Never said it was ideal! Progressive overload is important. These are just ways to get more out of *less* weight, not an excuse to use the bar only.
Unfortunately Jeff when I squat light weight the ghost of Ronnie's spine abandons me and I fold in two
I'm the only one who caught the Kama sutra meme flash in one of the earlier vids xD
Kama sutra 😳 bruh you know how to click bait
Bulgarian SS (sets of 20-30) worked well for me when gyms were closed.
Yup those will work. And high rep walking lunges. Was doing sets of 200 or so. Kinda a weird mix of miserable and boring.
the never ending story of just doing quads right 😂 🤦♂️ 🥴
I think you're looking to help people, so I took the time to give you a few points, I think the video is in the wrong mindset, hope you can benefit from my little essay
1. Why would you "emphasize" quads? strong squatters have great quads and it's not from knee extension machines.
2. The term "lighter weights" is redundant, growth comes from progressive overload, it doesn't matter where you start, you can't get around the fact that growth comes from weight becoming heavier over time, even if you do the classic 3x10 , you're growing because over time you add weight to the exercise, I would use the term "lighter exercises" instead, which implies these versions of the squat cannot be loaded as heavy as the classic low bar squat.
3. Half reps - Yeah if you're not training the full range of motion then you're not using all of the muscles the movement is meant to include, however, Low bar squat is the BEST leg exercise there is, and it includes the quads, if you really want to dive into that lookup "Lombard's paradox".
4. Stance width - You're stance need to be narrow enough to do the movement you're assigned, toes facing 30 degrees out, the only reason powerlifters like Ed Coan train so specific is because the technique used on the powerlifting stage is not the same as the ideal technique for muscle growth, also when you squat 900 lbs, you might want to only high bar squat 700 lbs, as it's easier in terms of systemic fatigue, but for most people who can't squat 315 lbs yet, they should only use the Squat.
Candito is a great guy but he got big using the squat and deadlift, once he got big he jumped onto the "let's just have fun" train, in fact I dare you to show us how you're knees fall out instead of cave in when you're under a 1RM squat.
5. Tempo - I agree you should be aware of your body when performing compound movements.
6. Pauses are also great, for someone learning technique also, but that doesn't change the fact that growth comes from improving your baseline with more weight or more sets, not just by "doing" an exercise or stretching yourself when your in the hole.
7. Partials - Only reason to do them are if you need to improve a specific range of motion from a bigger movement, so only reason to do partials is if you're having trouble coming out of the hole, but what if you're having issues "locking out"? well then you need to do 1/4 squats using the safety pins.
8. Reps - Doesn't matter how many reps you can do, it matters how many reps/weight you're adding to the next session, and the one after that.
9. Volume - if that is limited with weight you just need to constantly look for new exercises and your workouts will be more confusing.
10. NO - The low bar squat is the BEST leg exercise as it involves ALL of the muscles, the fact you're hinging from your hip is the reason your knees don't hurt, once again, lookup "Lombard's Pardox"
I'm familiar with Lombard's paradox and everything you've mentioned here. I think you've misunderstood the point of the video. I'm not saying to not progressively overload. Wherever you start, you have to get better otherwise there's no reason for your body to adapt. You must not be very familiar with my content if that's something you think I'm promoting!
I'm also not saying you can't get results from low bar, or from lower reps, or from some other way of squatting. I'm just specifically saying some methods to get MORE from LESS weight, not that using light weights is the only way, or even the best way. I usually train relatively heavy, but that's not the only way, I don't support such dogmatic thinking.
Low bar is fine. It's similar for quads (the less range of motion for the quads is offset by the heavier absolute loads...though perhaps many will prefer the higher ROM rather than the heavier loading) and slightly more hamstrings...but who squats for their hamstrings? No one, unless they're very misinformed. Hinges are WAY better! Besides...the title of the video is specifically QUAD training so your final point is irrelevant.
We don't disagree, you just misunderstood me.
@@GVS
Thank you for your respect, I understood you, and still.
First of all, I think those points should be more emphasized in the video, not only spread across your channel, not implying you're trying to be misinformative, and if that was my assumption I wouldn't be commenting at all.
You're missing my point here, I'm not saying "train heavy brah", I'm saying you can't get around the fact that ONLY more work will result in more muscle, and if we're gonna include the word "lighter", then it should be specifically "lighter exercises", as the title might mislead people to thinking you don't need progressive overload, something you only touched on briefly, and in my eyes it makes the impression it's only a part of the equation, but not a MUST.
Why not squat for your hamstrings? why have 2 heavy exercises instead of just 1 that does the job very well, would you also emphasize Sumo deadlifts instead of conventionals?
Do note I'm only referring to the squat in my comments as it's the topic of the video, I agree you should do more than JUST squats, what I don't agree with is implying that squatting with your feet too close will result in bigger quads than what the Low bar squat will give you.
Unpopular opinion: machines (hack squats, pendulum squats) are superior to free weight movements for quad growth
I don't think that's so unpopular, I actually agree, if I had access to a good hack/pendulum squat I'd use it a ton.
Geoff this was kinda a strange video, seemed you ignored the elephant in the room. If you want big quads with light weight you can't be doing squat variations, theres people out there that could do all the stuff in your video and only get their squat down to 225 lbs. You have to be doing lunge or split squat variations where 1 quad is mainly being worked out.
My favourite variation is static lunges. I use 85 lb dumbbells(hard to hold those mofos for 30 seconds), but I could use high reps and intensity techniques to bring it down to 50 lb dumbbells. This is compared to my hex bar squat which I plan to bring to 330 lbs when I'm advanced.
Single leg work is also good, I just didn't focus on those in this video, as I've done others on them.
Honestly, quads are bastards, I did heavy 5X5 front squats, 20 squat and 3X10 leg extension and all I feel are glutes and hams :P
Reps of 15 with 135 made my legs blow up. 3 sets.
Most people who squat heavy use their hips and back. Power lifter style.
Their quads look like trash
You are built without Butt Wink? I am dealing with it seriously! any advices Anyone?
Usually is hip mobility related, sometimes just the hip anthropometry. Can try front squats they make depth easier (low bar can make the hip "run out of room", causing lumbar rounding). Can also just squat higher, not the end of the world.
@@ccat9354 Here after watching Bromley's Squat series. my form was soft, thanks man
You should do more Blaha style vids. Sit down and eat, reload bullets etc. while ranting at the camera.