Lol you clearly don’t know what a strength workout looks like, plus this dude did like 16 sets of quad focused exercises in a single session, not optimal.
As if hypertrophy and strength aren’t directly correlated, you need to progressively overload to build muscle which is literally just get stronger If your too pussy to squat just admit it, nothing wrong with that
Couldn't agree more Troy! Great leg workout, it's exactly what I have been doing and let me tell you, this workout is insanely painful and effective, your quads will hate you but you will see a difference pretty quickly!
Bro with weight that light a slight round is ok . It can actually strengthen the back it’s only at a certain point where the muscles deactivate and it’s all spine .But yea he should of did it perfect for the vid.
@@siryeetzalot957 you’re right if we’re talking about regular deadlifts but these are RDLs for the hamstrings In which you should have straight back to stretch the hamstrings out
It’s the unnecessary movement once the hips are pushed back as far as it can go, that’s when your hamstrings are the most contracted. Bending down more just isn’t doing anything
As someone in my 50s, I’m mostly concerned with strength as opposed to size. I regularly do squats and deadlifts. Would these be better for leg strength instead?
@@NtrosXo We've learned that sets of reps 6-30 are all similarly effective for muscle growth (assuming you go within 3 reps of failure) For squats, I don't think most people (including me) could do 30 rep sets because your cardio would probably give out before your muscles, but hey, if you can do it and you like it then go for it! I think a good starting point for squats is sets within the 6-12 rep range.
Ofc heavy squats in the 2-6 rep range won’t build your legs as much, as that rep range focuses on building strength as opposed to muscle, which is more beneficial to the average person.
I love squats but I've never been a fan of heavy barbell squats. I always preferred high volume, lower weight goblet squats, bodyweight squats, jump squats etc. Glad to see that its not a crazy sentiment in the leg training world.
Multiple knee injuries and ligament repairs forced me away from the heavy leg days. Can attest to this strategy. I like my Bulgarians at the end though, really good way to finish off tired muscles. Great content Troy
I can't do anything heavy that involves bending my knees (lunges, squats, etc) since I have a genetic condition that leaves me with very weak joints and I kept getting sharp pain in my knees going heavy. Ways to increase intensity w/o upping the weight is much appreciated 🙏
I think its different for every person. Generally squats can help grow muscles for all, but there are other methods better than heavy squats to build size
Why do so many IG or fitness influencers always try to discourage people from barbell squats? Your leg workout should begin with barbell squats. No matter what the weight is. It’s the foundation of leg strength. IMO
This is good and I don’t mean to jump onto his case but no crap if you were squatting in the 2-6 rep range would you not see much extra growth. If you want to incorporate strength while building huge legs sets of 6-8 are great, but for pure hypertrophic I would do sets of 12 or so, sometimes up to 20. Your advice is great man I’m just stating this fact.
@superhumantroy You’ve probably discovered this by now, but a 2-6 rep range is great for strength development, not hypertrophy. So, that’s why your legs weren’t growing. Not because squats don’t work. Squats are uncontested as leg developers. Anyway, keep fitnessing man, I love it.
I do heavy squats on the squat rack and I definitely seen results that I've never seen before somehow they even workout my abs since it's basically my whole core
same. even if you train for strength more so than size you dont always squat in the 2-5 rep range. heavy squats are the no.1 leg builder and building legs with light weight is just nonsense
@@mariushager9983 you can build legs with light weight so long as you up the intensity. I have a genetic condition that leaves me with weak joints. Tried squatting heavy and I would get sharp pain in my knees as a 23-year old lol. So I do pulse squats, focus on increasing time under tension & full range of motion.
Those are not RDL’s, and what he’s doing is too deep for his range of motion. Once the back starts to round, as his did, that’s where he should have stopped, otherwise it’s utilizing too much of the lower back muscles to pull the weight instead of the target muscle group, and can cause injury. By definition, an RDL stops right below the knee. Because he went all the way to the ground, this is more like a stiff legged deadlift, but past his particular level of flexibility/mobility.
You obviously are applying squat form with a bar , with other leg Exercises. Ass to grass is definitely a way to squat. Depending on what you’re targeting.
Problem with his RDL's is that he's rounding his back, he's rounding his back because even though his hips have reach their end position he continues to keep going lower with the dumbbells(which does nothing for your hamstrings and basically turns into a baby good morning). Not to mention it looks as though he has long legs so that makes it a lot more noticeable.
Exactly, I’ve grown my legs hugely by doing barbell back squats, 2 years ago I was doing 100kg for 6 and now I’m doing 100kg for 17 and 120kg for 9, obviously doing below 6 reps on any exercise won’t work for size gains
@@azzcoopz3270 Yess! Following Tom Platz's advice, I squat heavy on one day, and do high reps on the other. Strength is going up, reps are going up, and the size of my legs is going up!
Thank you, finally some sense being talked around here. Getting swole legs without squats is like getting breast implants, it's cheating and a bch move.
@@jovan3607 1. Doing squats for 2 to 3 reps doesnt increase size that much, it only increases strength. Do high rep ranges with lighter weights for size 2. The mfkrs already doing the squat, just not he barbell version, lol
@@Random-qi3vv yeah also hes doing 4 variations of squats, too much volume, lunge form is horrible, goblet squats are useless, his deadlift has a more lower back focus and he doesnt add a single calve exercise
@@NtrosXo cause you are holding a dumbbell and its harder to focus on the legs, if you get to failure in goblet squats is often because of the biceps, delts and traps, not because of your legs
For people who have mild back pain from bending or lifting heavy standing, use a belt and tighten that sht around your waist. I had to take a break from the gym 4 times because of my back, and I'm scared to lift heavy again, but belts gave me a little bit more confidence to do things like squats without any pain
The problem wirj squats for my body was I couldn't figure out how to so them without the bar agitating the area near my vertebrae even if I tried distributing the weight of the Olympic bar or using the pad on the bar. Even if I lowered the bar so its aa much on my shoulders and not my neck as possible. The risk of doing vertebrae damage is real, even if using perfect form. The risk isn't worth the reward for me. I wanted so much to be able to do them but the vertebrae in my back and or neck don't agree with that bar going acrossed them. I just can't imagine being able to do them without it aggravating a vertebrae in some way shape or form.
Let me give you a much better one: Squat to a 3 rep max at RPE 9 Calculate your 1RM and use 70 percent of 1RM and squat 3 sets of 10 RDL 3 sets of 8 Box jumps 4 sets of 5 Leg extensions 3 sets of 10 Hamstring curl 3 sets of 10
It looks good. My question is around the walking lunges. Are you doing one set with weight and then one set with bodyweight x 2? In other words 4 sets in total? (2 weighted, 2 body weight)
It's more than sufficient.. Bulgarians and lunges will blow the legs up if done correctly and heavy enough..Dorian Yates leg development happened after he ditched squats. Opposite for some. There's no one best way.
Watch me attempt Rich Piana's 8 Hour Arm Workout next! th-cam.com/video/SO-mUT8-OGE/w-d-xo.html
“Instead of squats…do squats!” Love it
LOLOLOL!!
Probably meant back squats
Lower back trouble do stiff deadlifts :D
Lmao he forgot to tell everyone about the injection 💉 he took 😂. Mann people will do anything to fool the public just to make a Buck smh
Don’t do them. You will get Hemorrhoids
“Not doing any squats”
Proceeds to do sumo squats 😑😑🥴
Edit : sarcasm peeps stop writing the same thing lol
lol.... I was laughing until I realised that they talk about heavy squat... then... Goblet Squat came hahahhahajhajajajajaja
I wouldn't even call those sumo squats his legs are really close together sumo squats usually have a widest stance
If 80lb goblet squats are heavy squats I’m fn Larry wheels minus the juice.😂
I got confused there too
I think he meant *back* squats.
Helpful tip: dont take advice from someone who can't do an rdl with even ok form
Lol right... round the back!!😬😬
No idea why anybody takes advice of this guy...
Round back rdl is good for accessories. Even ben patrick the knees over toes guy recommend doing that
I’m definitely taking his advice. He has the results to prove it
Bro there garbage 🤦🏼♀️
Leg workout is defined in this short as = 80% quads+ 10% glutes+10% hamstrings= Unevenly muscular legs
100% Rooster 🐓 Legs😂
The “RDL” tutorial sent me💀
Yeah 😂
And Goblet called Sumo xD
Good video. It's amazing how many people confuse workouts for hypertrophy vs. workouts for max strength gains.
Lol you clearly don’t know what a strength workout looks like, plus this dude did like 16 sets of quad focused exercises in a single session, not optimal.
@@comfortablyad2164 It's not a strength workout. He clearly stated it's a hypertrophy workout. Did you bother watching the video?
As if hypertrophy and strength aren’t directly correlated, you need to progressively overload to build muscle which is literally just get stronger
If your too pussy to squat just admit it, nothing wrong with that
@@chilldoc9638yeah just be a man and admit it totally agreed. I m doing squads and deadlift on the same f.. day :)
Thank you so much Troy, these exercises have enabled me to make progress building muscle in my legs. Super content as always,
Glad you like them!
Couldn't agree more Troy! Great leg workout, it's exactly what I have been doing and let me tell you, this workout is insanely painful and effective, your quads will hate you but you will see a difference pretty quickly!
appreciate it man
Soreness doesn't equal growth Fool
Those RDLs at the end are going to muller your back
You're supposed to condition ur back
@@uwu.-.5873 not like that
@@bisonhead1679then respond with how you do it better then?
How to stand correctly if I may ask?
And then I saw his RDLs with a rounded back…….
Hahaha he doesnt know how to perform RDLS but hes on TH-cam teaching people how to workout..
Bro with weight that light a slight round is ok . It can actually strengthen the back it’s only at a certain point where the muscles deactivate and it’s all spine .But yea he should of did it perfect for the vid.
@@siryeetzalot957 you’re right if we’re talking about regular deadlifts but these are RDLs for the hamstrings In which you should have straight back to stretch the hamstrings out
@Zavier.mp4 rounding in the upper back is okay for normal deadlifts but not RDLs
It’s the unnecessary movement once the hips are pushed back as far as it can go, that’s when your hamstrings are the most contracted. Bending down more just isn’t doing anything
Learning to squat is the goal, the muscles u get r just bonus
I got no idea why, but those DB Sumo Squats just hit on a different level!
Bulgarian split squats are a great exercise you hardly see anyone doing and sumo squats are very under rated to
Great man. Tried this today at the gym and he's right. There the pump better than when doing squats
thanks David
Pump doesn't mean anything
As someone in my 50s, I’m mostly concerned with strength as opposed to size. I regularly do squats and deadlifts. Would these be better for leg strength instead?
yes it will work
Or start the workout with squats doing higher reps and then move on to this
Guy said his legs weren't growing while squatting 2-6 reps. I don't understand how he wasn't aware that isn't the best for hypertrophy
Great physique for someone natural 🤌🏼💪🏽
Lungers with dumbbells are a killer. Feels goo and painful at the same time. The BUUUURN.
Lunges are a little frustrating for me. My left leg goes down in a straight line, whereas my right foot always tilts
Completely agree. Once I ditched the ego barbell shit and focused on lighter weight I started growing.
letsss go!
Great workout! Please don't be afraid of squats though - it is a great exercise and WILL work for you for hypertrophy in the 6-30 rep range
Thanks for the tips!
Why doing 30 reps set?
@@NtrosXo We've learned that sets of reps 6-30 are all similarly effective for muscle growth (assuming you go within 3 reps of failure)
For squats, I don't think most people (including me) could do 30 rep sets because your cardio would probably give out before your muscles, but hey, if you can do it and you like it then go for it!
I think a good starting point for squats is sets within the 6-12 rep range.
@@tomaspeschke7420 5-7 for compound lifts 8-10 for accessory lifts and 10-12 for isolation lifts
Build legs without doing squats… exercise no4 Heels elevated Goblet Squats 😂😂😂
And he called them DB sumo squats.
@@BR10743 exactly smfh
Squabbles boxer a name but he's got better legs than you... smmfh
🤣🤣🤣🤣
The lunges with the hands behind the head had perfect form awesome bro
Thank you so much 😀
Ofc heavy squats in the 2-6 rep range won’t build your legs as much, as that rep range focuses on building strength as opposed to muscle, which is more beneficial to the average person.
I love squats but I've never been a fan of heavy barbell squats. I always preferred high volume, lower weight goblet squats, bodyweight squats, jump squats etc. Glad to see that its not a crazy sentiment in the leg training world.
i do this exactly the same and my legs
are the strongest ever
Intelligence and execution
thanks you
Multiple knee injuries and ligament repairs forced me away from the heavy leg days. Can attest to this strategy. I like my Bulgarians at the end though, really good way to finish off tired muscles. Great content Troy
Bro the pump was crazy thanks bro 😎 for this workout I have added this workout in my plan. love you bro ❤
I can't do anything heavy that involves bending my knees (lunges, squats, etc) since I have a genetic condition that leaves me with very weak joints and I kept getting sharp pain in my knees going heavy. Ways to increase intensity w/o upping the weight is much appreciated 🙏
Anybody remember when this guy was SuperHumanYou?
haha thanks for the support!
I think its different for every person. Generally squats can help grow muscles for all, but there are other methods better than heavy squats to build size
Just a helpful tip guys:
When someone says don't do squads don't listen to him.... Thnx 💓
"Absolutely no squats" as you start doing squats🤣
Ps. I love ya bud. Just busting your balls
Thanks man
I don't have a squat rack at home, so this was helpful. Thanks
Why do so many IG or fitness influencers always try to discourage people from barbell squats? Your leg workout should begin with barbell squats. No matter what the weight is. It’s the foundation of leg strength. IMO
This is good and I don’t mean to jump onto his case but no crap if you were squatting in the 2-6 rep range would you not see much extra growth. If you want to incorporate strength while building huge legs sets of 6-8 are great, but for pure hypertrophic I would do sets of 12 or so, sometimes up to 20. Your advice is great man I’m just stating this fact.
Endless Reps build massive legs! 20-30 rep range
The 2 to 6 rep range are made for strength not size.
Great workout bro at the end of the videos can you put up the workouts plz 💪💪
@superhumantroy
You’ve probably discovered this by now, but a 2-6 rep range is great for strength development, not hypertrophy. So, that’s why your legs weren’t growing. Not because squats don’t work. Squats are uncontested as leg developers. Anyway, keep fitnessing man, I love it.
*Stares in Sumo Squats
My conclusion is operator error. The rep range seems a little low for building muscle efficiently.
Bro is cracked at leg day
I do heavy squats on the squat rack and I definitely seen results that I've never seen before somehow they even workout my abs since it's basically my whole core
same. even if you train for strength more so than size you dont always squat in the 2-5 rep range. heavy squats are the no.1 leg builder and building legs with light weight is just nonsense
@@mariushager9983 you can build legs with light weight so long as you up the intensity.
I have a genetic condition that leaves me with weak joints. Tried squatting heavy and I would get sharp pain in my knees as a 23-year old lol. So I do pulse squats, focus on increasing time under tension & full range of motion.
I think doing unilateral work is good but squats worked for me as well. Just experiment what works for you what doesn't.
Becareful with lunges if u have some knee problems
yes avoid or go light if you have knee issues.
Those are not RDL’s, and what he’s doing is too deep for his range of motion. Once the back starts to round, as his did, that’s where he should have stopped, otherwise it’s utilizing too much of the lower back muscles to pull the weight instead of the target muscle group, and can cause injury. By definition, an RDL stops right below the knee. Because he went all the way to the ground, this is more like a stiff legged deadlift, but past his particular level of flexibility/mobility.
You obviously are applying squat form with a bar , with other leg Exercises. Ass to grass is definitely a way to squat. Depending on what you’re targeting.
To the commenters, goblet squats aren't the same as squats with a bar.
Bro your legs are super lean it’s incredible
I appreciate that!
So heavy squats don't grow your legs??
Heavier squats build strength. Lighter weights will build endurance (hypertrophy) which will grow your legs.
@@LewisPerry2001 is that why endurance athletes have such big legs
Problem with his RDL's is that he's rounding his back, he's rounding his back because even though his hips have reach their end position he continues to keep going lower with the dumbbells(which does nothing for your hamstrings and basically turns into a baby good morning). Not to mention it looks as though he has long legs so that makes it a lot more noticeable.
those rdl’s tho 💀💀💀💀💀
Yho!!!!!! Screamed!!!!! 😱
Is there a workout plan with reps,sets,rests, please?
I got a plan for you. Work hard and do 3 sets of squats between 5-10 reps. Also, steroids are the only way you will ever look like this guy.
@@Cookie_Cutter_Creep Harsh, but true.
You deffintley do not skip leg day, insane viens in your calves and quads and impressive size and how defined the muscels are.
Good vid n u can do pre exhaust as well b4 u squat too prevent ego training trying to squat heavy.
Cuz you doing 2-3 reps 😂😂
exactly, hes training for strength, not size
Exactly, I’ve grown my legs hugely by doing barbell back squats, 2 years ago I was doing 100kg for 6 and now I’m doing 100kg for 17 and 120kg for 9, obviously doing below 6 reps on any exercise won’t work for size gains
Exactly
@@azzcoopz3270 Yess! Following Tom Platz's advice, I squat heavy on one day, and do high reps on the other. Strength is going up, reps are going up, and the size of my legs is going up!
@@azzcoopz3270 that's not true, size gains can be made at anything over 3 reps
Never avoid squats
Thank you, finally some sense being talked around here. Getting swole legs without squats is like getting breast implants, it's cheating and a bch move.
I agree 💯 it's a full body exercise strengthens your back, legs, hamstrings, glutes.
@@bellaapple2166not hamstrings
Spinal compression. Can’t squat.
*not doing any sqauts* does Bulgarians and goblet squats
3-6 rep range works if total volume is high
Squats worked ,do squats on squat maschien and help whit the hand on the knee on last rep
Why not do these in Addition to squats
If you squat for strength in the 2-6 rep range and your legs don’t grow you already know your issue
thank you
No squats in this workout except for bulgarian split squat, body weight squats and dumbbell squats
These workouts will kill your knees for sure
those rdl at the end hurt my back
Of course if you do 2-6 reps your mainly gain is going to be strength, but for hypertrophy(muscle growth) is necessary 8-12
I cant find a right thing on this video
How?
@@jovan3607
1. Doing squats for 2 to 3 reps doesnt increase size that much, it only increases strength. Do high rep ranges with lighter weights for size
2. The mfkrs already doing the squat, just not he barbell version, lol
@@Random-qi3vv yeah also hes doing 4 variations of squats, too much volume, lunge form is horrible, goblet squats are useless, his deadlift has a more lower back focus and he doesnt add a single calve exercise
@@eliodanniel2144 why goblet Squats are useless?
@@NtrosXo cause you are holding a dumbbell and its harder to focus on the legs, if you get to failure in goblet squats is often because of the biceps, delts and traps, not because of your legs
Instead of squats do squats amazing ❤though I love leg day too
I love them too… until I try to walk the next day!
This obliterated my hamstrings 😭😭
Leg extensions supersetted with spinal snaps
For people who have mild back pain from bending or lifting heavy standing, use a belt and tighten that sht around your waist. I had to take a break from the gym 4 times because of my back, and I'm scared to lift heavy again, but belts gave me a little bit more confidence to do things like squats without any pain
If you wanna kill your knees, use a leg extension machine
Right! And he was talking about going heavy too😂
Average athlean x fanboy, leg extensions are just fine
@@titusdangelo3001no.
The problem wirj squats for my body was I couldn't figure out how to so them without the bar agitating the area near my vertebrae even if I tried distributing the weight of the Olympic bar or using the pad on the bar. Even if I lowered the bar so its aa much on my shoulders and not my neck as possible. The risk of doing vertebrae damage is real, even if using perfect form. The risk isn't worth the reward for me. I wanted so much to be able to do them but the vertebrae in my back and or neck don't agree with that bar going acrossed them. I just can't imagine being able to do them without it aggravating a vertebrae in some way shape or form.
I was not able to properly stand after Bulgarian splits
Guessing you meant DB Goblet squats instead of DB sumo squats
Yyp
Omg those quads are literally about to blow up 😳
Let me give you a much better one:
Squat to a 3 rep max at RPE 9
Calculate your 1RM and use 70 percent of 1RM and squat 3 sets of 10
RDL 3 sets of 8
Box jumps 4 sets of 5
Leg extensions 3 sets of 10
Hamstring curl 3 sets of 10
No traditional squats for me...dead lifts, hack squats, lungs, leg extensions and single dumbell squats
It looks good. My question is around the walking lunges. Are you doing one set with weight and then one set with bodyweight x 2? In other words 4 sets in total? (2 weighted, 2 body weight)
That and juice right???
Facts!! But squat is still my primary lower body workout. But some people do think that deadlift are a MUST workout🤣🤣🤣
Everything except the RDL at the end was cool bro😅
This guys mind:
Quads ✅
Hamstrings ❌
Bro hate to break it to you but squats are on of the best things for you leg wise
The last excerise is for the hamstrings and the butt right?
Not to squat heavy but doing 100 lbs Bulgarian split hahaha
=)
Honestly my body looks way better when I incorporate squats in my routine.
Needed another hamstring movement and what about the calves
Should i stop squatting? I squatted to build my quads but my glutes have gained so much mass and I dont like it
It's more than sufficient.. Bulgarians and lunges will blow the legs up if done correctly and heavy enough..Dorian Yates leg development happened after he ditched squats. Opposite for some. There's no one best way.
Very informative and effective 👍👏.😀
Where can you find bgm?
Whoever says don't do squats - don't take them seriously
Been working on my legs for 2weeks now. Still looks the same as it did 🤣
Literally says we are not doing any squats as he starts goblet squatting lol
Great workout
thanks!
Not doing squat because back pain
Proceeds some deadlift 💀💀
GOOD LEG WORKOUT.