3 Truths About Leg Aesthetics
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- Опубліковано 23 лис 2018
- Want nice legs?
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Навчання та стиль
![Lp. Последняя Реальность #107 РОДНОЙ ДОМ [Финал] • Майнкрафт](http://i.ytimg.com/vi/IK3QKzKUlHM/mqdefault.jpg)
why u lookin like a news reporter
jelloshaha because this is breaking news
@@eggyolked108 He is the only news reporter in the world that speaks the truth. 😉😂
LMFAOOO
Alex is to honest to be a news reporter.
Alpha News
Alex, you're my favorite natty news reporter
@Majed Al-Oskan which implies a world of unexplored beauty and love
Probably the only one...
He is the best natty everything
Being tall, tree trunks is mandotary to not appear skinny.
Being tall, you're not even gonna get tree trunks.
Probably not going to ever have proportionally big legs like that if you're tall.
Am 6'2 maybe not tall,but i work on my legs 2 times per week,24 sets total ,i do squats,lunges,leg press ,leg extension and Romanian deadlifts yet i still feel they r skinny af, been working out for 8 months now.they r definitely bigger than before tho.
5'11.5 and I only get compliments on my legs. I only do 2 working sets of squats a week, 2 sets for calves and 1 for hamstrings.
I agree. I have wide shoulders so it doesn't help my skinny legs at 6'2"
Keys for calves
-go through the full range of motion
-do single leg calve raises, the calves are similar to the forearms in that they play a huge role in stabilization
-train dorsiflexion along with plantarflexion
-don't waste your time doing a ton of variations of calve raises because they largely do the same thing
-frequency
There also like forearms as in you can have massive calves and forearms without even training them. You still can get them big though but pritty much nobody does unless they have them in the first place.
go ride bike
Jump rope?
Alex Leonidas skips calves
There's a lot more I can say on this topic (since it's general), so let me know if you want a part 2! Enjoy the time stamps
0:06 Novice phase & subjective aesthetics
3:23 Height/genetics
6:09 "Bad Calves"
First!
@@kristiann__7 Yeii!
Can i just do box Squats and get good vmo and quads to?
High calves vs lower calves. I'm 5'9 165 my arms and legs are longer compared to my torso...I do alot of standing calve raises , what movement is better for high calve insertion,
I'd like another Deadbench video it's an amazing tool
Subpar calves are the main culprit for the ‘chicken leg’ look.
Especially if you wear shorts just above the knee, gives the image of skinny legs, even though you could have well developed quads, hams and glutes.
Time to roll the shorts up
Yeah frustrating.. my calves aren't to bad though. Got to train them more.
This is totally me lol, when i put a short just above the knee ppl tell me "you must work on your legs too" (when they don't even train themselves but it's a different topic) and then i just show them my quads and they're like "holy shit, my bad" haha.
But nvm what you're saying is what i always repeat to folks so they can understand to not judge when they don't see the whole legs!
Long story short : do NOT wear short like that when you're in this position, or accept criticism from ppl and then show them who's wrong! :D
I gotta get some shorter shorts that show quads.
@@andrew-zr1pf Yeah, i've got some, like the Zyzz ones for exemple.
I want legs like tarzan, calves almost same size as quads.
@brentprodz Train legs still, but I put a focus on other leg exercises other than heavy squats and deads inorder to keep the waist small yet still grow the legs but not to a freaky size. Lunges, stepups, goblet squats, romanian deads are the type of exercises I use for thighs. For me deadlifts, and squats just give me a huge ass and thicken the obliques. .
& no NEVER get fat.
High rep squats and bulgarian helped me a lot, i started with 22” legs to 24” in less than a year. Im 6’4 btw
new to this channel but I freakin love this dude!! …….. where have you been all my life?
great content, he knows his stuff
100% agree I myself have pretty high calf insertions and genetically I do not have a predisposition to large volumed calves but with a consistent 2 days a week calf training minimum and constant overload I've been able to build them up quite a bit.. you got to make do with what you have and just accept it, the quicker you do that the quicker you will improve
That's the content I subscribed for! Thanks man.
Dude idgaf having huge quads and hamstrings and chicken calves are the worst thing.
@gh hj lol
Truest thing I’ve ever heard💪🏻💯
my problem isn't tiny calves it's tiny ankles
Problem is high Calf insertions. You can build up your calves all you want, but if they cut off half way up your leg, your leg is still gonna look small.
I like the idea of having to get bigger pants because of my legs when in the past I had to get big pants because of my waist.
I hear ya bro
I'm not sure if phisically there have been changes since I was dumb and didnt take any before pics when I started lifting, but I know I've made progress in my legs. When I started 95lbs was working weight for me and just the other day I got 185 for 5 and Im very close to 210 for 1RM. So that keeps me going 💪
Gotta have the beard in snow like that . Cardio in the snow for alpha D legs ! Too beast
This video is the realest thing i've ever seen. Good job brotha💪👍
Keep this shit up G. Your delivery is excellent and you will find yourself with five fold the followers you have now
Great content like always ⭐️
I bench 225 now. Life is good
It will be better at 315
Nice bro! Keep making those bench gains 👊
For reps? Or pr
@@harambey PR.
That's great man. Keep going it will soon be 235 then 245 and hopefully you'll eventually go all the way to 315! All the best with the progress my man!
Love your channel dude keep up the good work
Thankyou Alex this video saved my life i really did not give a crap about sqautting i did nt want tree trunks but i didnt want chicken legs either thts why i got a 315 squat for 5 and i can honesly say i done and im happy REALLY Happy with the look you have comfirmed it for me salute ALEX
Great video Alex! 💪
Ankther great video with truth. This kind of content is much needed from time to time to enable people to realign their mindset to what is healthy to have, instead of an unhealthy "I just want biggest legs in the city" mentality that is quite torturing actually.
One thing though- people that are tall and thin, with narrow bones can do with trying to build big legs as it balances the look of their elongated body. I say "trying" cos it's really hard or even impossible for these people to build tree trunk legs. So yeah, they gotta do all in their powers.
I agree. For years, I had to focus on shrinking my legs and glutes in exchange for nice flow from upper body and better separations in legs.
How did you shrink them?
To people complaining about bad legs and calves genetics: As a guy with good lower body genetics and mediocre upper body genetics, I’d trade my big legs and calves any day for big chest and arms instead
I feel you man. My waist is 28 inches but after merely 6 months of constant leg training as a beginner, I need to buy pants which are 30-34 at the waist depending on the cut. Same with shorts. Nothing fits ):
Thoughtful Millennial agree 100%
I have the same body type. Never ever I would like to have chicken legs, looks like sht. Besides, I think is far more difficult to add mass to your legs xD
A guy with strong legs is always respectful and cool. Chicken legs look kills everthing.
I have this same issue but would never trade.
Big strong legs the best
Cool stuff. Also, I'm enjoying this new video edit; it's lit and works well with your personality 😁.
Solid video once again
AD is right about needing new pants. My tailored suit pants I bought last year are tight now. Got some good gains. 👍
I like your approach to this! Personally, I want a physique that I think is the most optimal to fighting/ grappling( huge posterior chain, back and shoulders) and less focus on quads pecs and arms.
Just train everything
Keep up the good work!
I wasn't ready for the truth in this. I feel better about myself already. It's true that most bodybuilding standards are ridiculous and that 2 years of good leg development is all you need. Thanks for keeping it real.
Alex the type of guy to not make 10min vids for ad revenue and to not run blackfriday sale on his products. But also the type of guy to make a vid on nuts on no nut november.
Respect for not being sleazy.
Mika D. Where’s the no nut video ?
@@UnknownUser-fg3fs no its literally a video about nuts
Mika D. The type of guy meme 😂
I still want massive legs
thanks for the nappa vs vegeta comparison, i was having trouble picturing it
Your novice program had me squatting all day and now I've got stretchmarks beneath my ass. Stretch marks was a goal of mine, so I'd like to thank you.
I have great leg genetics partially because I’m 5’ 8”. On me, a 20inch quad measurement looks like I’ve been training for 3years, but I’ve been training for half that time. My glutes are naturally small and flat, not THICC, but good mornings made them explode and now they starting to look THICC!!
Great vid man.
Nice vid!
Totally agree with what you’re saying. I used to be 195lbs at 6’1 and my legs were so big that I had to buy loose fit jeans and they looked like skinny jeans it was too much 🙄😂
I recently had a problem where i bought 3 pair of pants online, large, my regular size and they were super tight around my calves! Never had that issue in my life before. Damn you Omar and your calf program
if you played soccer in your youth, your legs will blow up once you start lifting (nucleus overload)
Deadass
Not for me played soccer for 12 years and High level for 3(best league for my age group) and i have chicken legs despite working out for the past 18 months and following AD’s novice program most of the time
Or in my case martial arts
that’s not true, most soccer players aren’t jacked. The pros train their lowerbody with weights to grow their legs
Hey alex, Can you please make a video about dolph lundgren’s physique in his younger days, i think he had some of the best looking physiques ever for example in rocky 4 and showdown in littel Tokyo :)
I never had problems with finding pants. I squatted 185 kg ATG and 155 for sets of 8s and therefore had pretty big legs (my bf is around 16%). Sure sometimes my waist was small compared to my legs for jeans but sweats and chinos were never an issue, I just try different sizes at the store and find what fits best. Maybe it's insertions tho
Thanks for the tips :)
Alex is finding peace through Buddah
Nice camera alex
Alex reporting for the weather network live from Montreal
The park improved, in the past it always distracted you lol haha
Have you ever tried slim fit Jeans? They take out the baggyness of the calves, they mold with your leg shape. I use em and i look DOPE.
Would you like to test and review some newly developed weight collars on your channel?
This is one of the guys that made start training
Anyone here with clothing issues, buy pants labeled athletic fit. They are big in the quads and taper down through the calves. Been a lifesaver for me and they look really good.
I squat 345x5 and deadlift 455x5. My legs are still skinny at 5 foot 11. I think it's because I tore my hamstring two years ago and after losing the muscle and almost getting back to a similar strength - the size isn't back where it used to be. I might have to up the volume.
Jst gotta keep grinding it out.
I'm around 14-15% bf and my upper thighs are like 24". Haven't been squatting and deadlifting for 3 months now, and even when I did , i was deadlifting 3 plates and squatting 2 plates which is peanuts. But i stopped cause my quads became that large sweep look. My hams are underdeveloped tho. It could be related to my, not really noticeable, anterior pelvic tilt, dunno.
What do you recommend for getting badass VMO? I'm 6'1".
Btw, your channel man is one of the best in this industry, period.
narrow stance smith squats (with feet pointing forward) will destroy the vmo, try it out.
Tbh I had great legs before I started training , I did squats because it was on Alex's novice program and got up to 115kg for 4 reps and really didn't like that my legs were getting too big but I walked to school and back for 5 years and this really hypertrophyed my legs before I even started training , but the rest of my upper body was very skinny. Just work towards your required look and maintain if you want yo
Walking didnt do shit for your legs its just genetics dude
17.3 inch calves. 6 foot, 200lb around 12-14% bodyfat. Slightly visable abs front relaxed. It takes time and proper training to grow them.
What about quads and hams
Preach it Alex
I wish it was dry snow here... It is raining late November!! Uggh
I think people just don't like\enjoy calf training (myself included) which just makes you want to skip them
I love the burn of high rep calf training!
@@tonystephengrayson yea right? i love that!
@brentprodz do calf raises off the stairs also try skipping that works for calves
@Arnold Akbar My father runs 6 times a week, runs marathons too. He's skinny as hell (around 70 kg @ 1m80). He has huge calves and tibialis anterior though.
It doesn't take much time to tack it onto the end of a training session or just take some time to do it at home. I'll say that it feels like an extremely frivolous endeavor; however, seeing all of these beefy idiots at my university's gym who never do leg exercises and look like god damn peacocks serves as a daily reminder for everyone to do calf training.
I don't even train upper legs currently, only calves. I train for proportion and I think my legs look proportionate to my upper body, but I do want bigger calves. I will train upper legs again in the future though.
i got 25 inch upper quads and 19 inch calves at 5’10
I only train legs 2-3 times a month and haven squatted in years. I stopped training them regularly after my first year because they are so massive. I do bike and hike up hills a lot though.
Altered beast! Cool ass game many arcade dayz ago.
My legs are coming in pretty good (strength) I’ve been doing goblet squats with a dumbbell because of my back but now I’m going to do the weight hanging from my waist on blocks maybe I haven’t decided yet.
…..Thanks, Alex.
I have a 3plate squat and 4 n half plate deadlift for reps so im fine with my legs but i think the problem is just how big my ass is now, from the side my ass just sticks out so much , granted i have probably an inch layer of fat and store fat around my glutes. Its probably also due to the fact that when i squat i take a wide stance and toes pointing out, so most leg sessions i feel like im training my glutes.
I hear ya Brian
I have this exact problem as well lol
I know what you mean bro
@Daniel Meyers yes but the starring and compliment to my ass gets annoying especially when it comes from gay dudes
That background is nice (snow , winter etc)
what a good video! :D
I want tree trunk legs bc im tall it'll be beast look im 6 2😤 dont care
Enjoy the gains :)
Same
@Greg Pettis do both high reps and heavy weight, both help getting bigger legs. If you only focus on pump you are going to hit a plateau soon if u natty.
Unrelated but how do you keep up motivation as a natural lifter? I kinda stopped trying recently but when I get into the army soon I'll have access to enough food and whatnot.
He wasn’t just spittin facts, he was spittin FACTS.
This is good to hear, I'm tall with strong but skinny legs, I geuss I'll just have to stick to it if I want them to look big.
Yeaaaaaaaa buddyyyyyyy big leg gang
I prefer thinner leaner looking legs on myself and thats what I aspire to have. Heavy upper body and leaner, longer lower body.
Alex how should I incorporate Calves training in NE Upper/Lower template. Can you make a video taking about how to incorporate it and what exercises, set and reps range should be used. Thanks!
lol i thought this was a news report on a blizzard incoming
What kind of mindset is it to have to stop squatting at 3 plates if you could possibly have more in you to progress? Most people aren't content to be a bodybuilder or a powerlifter, but I know for a fact that strength is the driving factor in progress for a lot of lifters which in return cultivate size. You say squatting is not mandatory and you don't have to squat 500lbs but if you can squat why wouldn't you do it, it's one of the best general strength exercises you can do. There's a lot of aesthetic people with bigger legs out there just look at chinese weightlifters. I remember a video of you talking a while back where you talked about how you should be as strong as you can be everywhere, if you can get a stronger lower body why wouldn't you do it..
I reached my goal quads so now I do deadlift variations and zercher squats.
How did you reach your quad goals
Fantastic!
@brentprodz thanks I didnt think of that
@@shaloon64 I got my squat up to 165kg for a 5RM. I have good quad genetics and short femurs so it was comparatively easy
now can you plz tell us the weather?
Alex I have a very important question about NE leg training (if that existed). Like you have your top 3 exercises for upper back (cheat rows, cheat shrugs and rack pulls). What would your top exercises be for legs. I know you really swear by reverse lunges and I love them too. But are there any other unconvential leg mass builders
High bar squat
Squats, Sumo Deadlifts, Lunge Variations
Trap Bar squat
Box Squat
Bulgarian squat
Upper back
Weighted Ring Row
Pendlay Row
Trap Bar Deadlift
Held a barbell for the first time on my life. It's really hard to balance sideways. Any tips?
Your legs are amazing!!! I am a short woman and would love to have such definition in my legs,I can off quite heavy and my calves are very strong and I have a good horseshoe shape but they are small still,noticeable but small,I have no definition at all in my thighs at all but i can see the muscle working when I'm training them and you can feel them but no cannot see them at all?
*lift quite heavy
Good words Bro
I can only curl with one arm 21 kilograms(46 lbs) once, this is my maximum but I can hold at 90° degrees 30 kilograms(66lbs) for for up to 2 minutes then my arm starts to shake too much.
So I'm clearly immensely stronger in isometrics, both in terms of raw power and endurance. Why is it so?
Does the fact that can use heavier weights for more volume make isometric training superior for muscle growth?
Nice camera
How's the the weighted OAP goal going, are you still training for it?
makes total sense
Is bench squatting not optimal for leg growth? I'm following your novice program, Alpha and my squatting is increasing vastly. I've already increased in size after 3 months of training. Although I'm not feeling my legs as much with bench squatting, is it still worth it? Or should I do free barbell squats? Great job as always! Keep up the good work!
Some would say the free squat is a bit better for size, but I don't think it matters too much. Focus on progressive overload on any style and you'll make serious gains
@@AlexLeonidas Thanks for the reply, Alpha. Loving the program so far. Keep up the great content!
Go for 315x5 and then push the RFD!
6.6 guy with lower back pain for 6 years. yep my legs are not really impressive haha. pain free the last 5 months just now starting to dare getting into some squats again.
Beard looking clean
i`m 192 cm tall and lifting for 3 years now with 115 kg bw. I have 4-5 pack :)) but it`s crazy hard to get my legs and arms big, they are just too long
Please respond in your Q&A, I have spine pain from boxsquats. Not muscle or ligament, I can palpate in region of thoracic spine to lumbar directly on spinous process
I used to ride my bicycle 6km to school and back almost every day for about 5-6 years and my calves turned out phenomenal. my quads and hammies while arent SUPER impressive are also very decent. while i hated riding at the time im so glad that i did now. And i have 15 inch calves
My waist is 32, but I can no longer wear slim fit anything and sometimes cant even do straight fit 34. Gotta wear 35-36 with a belt to accomodate my thighs
Yo Alpha, in the novice program, what ab and calves exercise can I do durings rests days at home? Thank you so much for this program btw
@Martin Pinter Thanks dude
Yes alpha!
I hate having to buy 1 or even 2 sizes up in "slim fit" pants for work just so they fit on my damn legs and ass. Are there any websites or clothing makers that offer up nice stuff equivalent to say Calvin Klein chinos, but in "lifter" proportions?
We love u
I cant do calf raises because i will feel it on my heels and achilles tendon
Anything to do?
Hey Alex, you are a big proponent of Eric Bugenhagens training everyday method, but he usually does it with 1 to 3rm weights. My question is can I do that with 5rm, 10rm, 15rm or 20rm weights, do one set of amrap everyday and make optimal gains?
Or will I end up losing volume work and not grow optimally?
No
I'm sad a girl said I had sexy calves but now they've gotten really big whereas they where pretty cut but I've bulked up since so I am not as lean and the more I work them out the more bigger they get aren't as defined.