1. Lay back leg extensions 2. Use a variety of load carrying options 3. Lean forward leg curls 4. Use straps for Front Squats 5. Train calves/hamstrings first 6. Elevating heels is NOT cheating 7. Do explosive jumps before squats 8. Don't neglect your adductors 9. Do 3 second stretches 10. Squats are NOT essential
Training calves first is a game changer. Not only can you focus on them more and be less likely to skip them, but also warming up the ankle like that before squats is huge. Makes my ankles feel super smooth and makes the bottom position super easy to get into during warmups. Even if you don't like training calves, doing some solid bodyweight single leg calf raises before your squat work to get a pump is a great idea
agreed. I recently hit calves first and it warms up and get my legs primed for Squats and Deadlifts. Well, I only realised it after having a ruptured achilles tendon last year. hence why i've been working on calves. Never would've I have expected that it'd help a lot XDDD
I did that yesterday, and it’s the first time I’ve been able to do a max effort ATG squat session. It’s great to come across this comment the day after, I very much agree. My quads are sore for the first time in months! Edit: I also include a deep, 15 second stretch at the end of my last set, John Meadows style. Can recommend.
@@nocatchnobeat7015 i always skip them bc i have pretty thick calves. my leg genetics is kinda good so even i dont train my calves they are getting bigger every day :/
Training calves first has been a game changer. By no means do I have HUGE calves, but they have significantly improved by prioritizing them first. I would definitely recommend this approach if you tend to skip training them after your leg day.
@@shahin738 no, do a few legit sets of leg curls before squats, I'm talking at least 2-3 sets of 10-20 reps, 1-3 rir. don't think of it as a warmup for your leg workout, think of it as an actual hamstring workout. granted, the main value of this is prioritizing hamstrings and avoiding knee pain from going straight into squats. if your hamstrings outshine your quads and your knees don't need a bunch of warmup to start squatting, there's less reason to do this
Quad extension lying back is very similar to a reverse Nordic curl. My go to quad movement when working at home. Freaking love that one to feel the quads
One of the best fitness videos I’ve seen in a while. A lot of new fitness TH-camrs are just regurgitating each other’s information. But few have the expertise combined with experience to be making the deductions and niche adjustments you’ve mentioned here. Thanks a million
I’ve been playing hockey for 30 years and the best thing I incorporated into my routine off the ice to improve my stride was adductor work. Very very underrated and often overlooked but extremely important.
I just discovered Eugene Teo. I prefer him to many other so-called "influencers" already. All these instructions are just perfect and perfectly explained. Thank you!
Eugene is a true Gentleman of the Sport. The positive impact this guy is bringing into the lifting world is incredible valuable. I'm not lifting heavy any longer because I'm getting older but I'm looking for technique and excellence. I've found it! Thank you Sir!
I've started doing lean back leg extensions (with an added band) after I saw you recommending them on an older video and really like them. People at the gym think I'm crazy but the gains are sweet
Just found, and sub'd your channel. I'm an old school bb'er at 51 yrs of age. I've watched tons of different "gym education" channels, and I must say! Your channel is absolutely fantastic, and filled with VERY logical information for all of us who love our gym lives. Thank you sir!!!!
I just found your channel, I had a leg day today that was ok, but I always feel like I'm leaving stuff on the table, after watching this video I can't wait for my next leg day. This gave me alot of variation to incorporate. Thanks!
I appreciate the fact that he gives an intelligent analysis of working out rather than telling people to lift as heavy as possible by any means necessary like a lot of dense meatheads.
The last tip was something that took me FOREVER to also realize and understand. Now I LOVE working on upper legs and the hack squat has gotten me many new PRs and muscles growth.
One of the only voices on TH-cam speaking to those of us with anatomy that doesn’t favor traditional movements like the barbell squat - love the intricacy of this content
Long femur short torso raised heel gang. Also been doing lean back leg extensions for a while now, it’s one of a few exercises I do where my form isn’t standard but gives a much better overall stretch and result. Have a similar approach to a cable fly which has finally helped me develop a lower chest
i do have one question about that, when getting ready to go super heavy how do you make sure you dont misstep? i feel like thats the biggest concern for me
I like to do legs in this order, ham curl first, then hack squat, and after hack squat I’ll do seated calves. It’s a game changer because calves are still pretty prioritized and I get to sit down after hitting squats hard
Keep in mind that the seated calf exercise is mostly a soleus exercise NOT gastrocnemius. You NEED to do standing calf movements to properly stimulate the gastrocnemius.
GREAT TIPS! I no longer do squat variations without an elevated heel and it's allowed me to get lower with better form. Lifting without ego is the key to longevity.
I've checked out a couple of your videos In the past. I even started doing front foot elevated split squats after watching your sissy squat video. Just wanted to let you know. This is one of the most legit videos on fitness that I've ever seen. Subscribed because of this one alone.
Very informative video. I'd add-in the importance of adding frontal plane movement- agility ladder or mini band steps- especially before the workout to activate the hip complex, medial glutes, & QL. This is also beneficial for those with patellar tendinitis.
I recently tore my adductor (pectineus) during sprint intervals and yes now that I have gone through 4 months of recovery and still ongoing, I will never neglect my adductors again!
Loving the insights unfortunately I have major arthritis I’m loading with body weight and using huge volume sets of 50 reps and 6-8 drop sets I will adopt a lot of these movements 👍🇦🇺
Love the tip about barbell squats not being mandatory. I train alone and I feel much safer training to complete failure on a good hack, pendulum, or belt squat than on the OG squat.
Hey, Eugene great video man! I appreciate the level of effort you put into them. A little question, does post-activation potentiation also translate to other movements? like doing clapping push-ups before benching.
The toughest thing that I had to learn was that barbell squats shouldn't be used by beginners. Not only because of personal mistakes, but because the movement is so technical. I know this is a hot take but you CANNOT mess up a squat technique because if you do, you're in a world of hurt. If you want to practice squatting as a beginner, start with sissy squats first. It is so critical that you learn how to hinge without using your back
also when starting to practice squats i found a smith machine helped massively, even tho a lot of the gym community looks down on smith machine squats for whatever reason
@@DanielQRT If you are only interested in muscle building you not only don't need to ever do normal squats but it's probably preferable to not do them. You have better leg exercises like leg press, hexsquats or even smith machine squats.
Thank you for a new video, A lot of love from Poland! I have one question about programing my training. Can you tell what is better for muscle growth: training each body part twice or three times a week? Hope to get some feedback on this topic from you
There's no definitive answer, try each and discover which one works best for you. Smaller muscle groups can be trained more frequently since they recover more quickly.
@@JuliusCaesar103 Mechanical tension plays a bigger role in driving muscle growth over frequency. Funnily enough generally speaking smaller muscle groups are more susceptible to damage and should not be trained as often.
Wow. I changed my form on the seated hamstring leg curl to match the guy in the video at 3:19 and my hamstrings were on fire! I had to go a tad lighter that what I normally do but my hamstrings were really feeling it like never before. I am loving the information in your videos. Subscribed and, thank you for your content!
Love the information Eugene, damn it! i might just have to try out Ganbaru!!! I've been thinking about it since you released it!! Ganbaru is life? Ganbaru is love? Ganbaru is peace?!?!
That last point left me almost crying of joy. I love training legs and am fairly strong at isolated movements, but I absolutely hate squats. I have a long torso and long femurs, which causes me to really have to bend forward during a squat, making it nearly to put force into the beginning of the movement. Guess I’m going to do a lot less barbell squatting from now on
The seated leg exercises are challenging because the chair machines were made for men with larger bodies. Finding the right angle and position for a petite short woman is a big accomplishment. Thanks for the tips.
It's not just women. The way the machines are at the gym I use are wonky at best. The seat is at a fixed angle and if I don't press the pad down to the point of suffocating my legs, I slip all over the place. No, I am not super skinny either, the machine is just awkwardly designed.
I was never able to get anything out of the leg curl machine for the longest time until I got the advice to push my upper body forward with my hands. Wish I could do apply this to leg extensions but the machine at my gym doesn't have the ability to incline the back support.
You forgot to mention pointing your toes (plantar flexion of the foot) while doing hamstring curls. In this way, you take the gastroc mostly out of the equation. This is more important than upper body position.
Happy you said something about squats, at 64 and workout, I can see machines and other ways are just about as good if not better💓....Boy, Ballance and legs go fast as you get older
Finally someone explained to me why I can't do a deep squat. I thought there was something wrong with me.. In the end it's my long legs and short torso. Thank you very much for these valuable tips.
I was apprehensive when I saw the thumbnail because it's diet based and not training based. The first point alone told me that these are legit 10 things.
For legs I mainly do bench press
xD
😂
Huh, does it work?
3x5 or 5x5 🤔
Standing bench press
1. Lay back leg extensions
2. Use a variety of load carrying options
3. Lean forward leg curls
4. Use straps for Front Squats
5. Train calves/hamstrings first
6. Elevating heels is NOT cheating
7. Do explosive jumps before squats
8. Don't neglect your adductors
9. Do 3 second stretches
10. Squats are NOT essential
11. I wish I knew that I was going to have to wear shorts or balloon pants for the rest of my life because my thighs were so bulky.
@@jonothandoeser nobody tell you that part part bro,i have like 2 extra size on pants just to not look like a sausage o jeans
@@danielmolina3103 Lol! You got that right!
11. Nordic curls
10. Barbell squats specifically, other squats are better for some people
Eugene is the bob ross of fitness
Nailed it!
Good one!
That calm tone in his voice 😂
Eugene watches videos of people’s muscles tearing and bones snapping, “Just happy little accidents.”
More like Hybrid Calisthenics
Training calves first is a game changer. Not only can you focus on them more and be less likely to skip them, but also warming up the ankle like that before squats is huge. Makes my ankles feel super smooth and makes the bottom position super easy to get into during warmups. Even if you don't like training calves, doing some solid bodyweight single leg calf raises before your squat work to get a pump is a great idea
agreed. I recently hit calves first and it warms up and get my legs primed for Squats and Deadlifts. Well, I only realised it after having a ruptured achilles tendon last year. hence why i've been working on calves. Never would've I have expected that it'd help a lot XDDD
I did that yesterday, and it’s the first time I’ve been able to do a max effort ATG squat session. It’s great to come across this comment the day after, I very much agree. My quads are sore for the first time in months!
Edit: I also include a deep, 15 second stretch at the end of my last set, John Meadows style. Can recommend.
I honestly have no Idea why people skip calves, its one of my favourite exercises
@@nocatchnobeat7015 plus you can superset it with just about anything if you're averse to them
@@nocatchnobeat7015 i always skip them bc i have pretty thick calves. my leg genetics is kinda good so even i dont train my calves they are getting bigger every day :/
10 mins of 100% pure valuable information. It's a condensed sample of your other leg videos, which are well worth rewatching every now and then.
Training calves first has been a game changer. By no means do I have HUGE calves, but they have significantly improved by prioritizing them first. I would definitely recommend this approach if you tend to skip training them after your leg day.
dont call me out like that
ive been skipping calves for a month now cuz i get tired of doing them last, will def try that.
@@iravencrow302 calves are really easy just do a thousand reps of calf raises and be done with them not much variety
I have to start doing this
@@Dr.MichaelMoran Thanks. RP is a great channel. How would you say that placing calves first affects your squat performance?
I started doing Leg Curls before squatting after seeing one of johns videos. It warms my hammies up quite well and made them a lot stronger over time.
Me too. Though squats are the hardest move for me
@@Bariom_dome Squats are worth it. Stay strong King.
and the hammies are like built int sleeves haha
Sets, reps, RIR?
I'm usually doing 1 set of 30 with 10+ in reserve.
@@shahin738 no, do a few legit sets of leg curls before squats, I'm talking at least 2-3 sets of 10-20 reps, 1-3 rir. don't think of it as a warmup for your leg workout, think of it as an actual hamstring workout. granted, the main value of this is prioritizing hamstrings and avoiding knee pain from going straight into squats. if your hamstrings outshine your quads and your knees don't need a bunch of warmup to start squatting, there's less reason to do this
Bro’s calves are insane
roids bro..its impossible to have those type of calves with no roid support.
Eugene is one of the best teachers in this space. He is so patient, specific and gives incredible demonstration.
Quad extension lying back is very similar to a reverse Nordic curl. My go to quad movement when working at home. Freaking love that one to feel the quads
I stopped reverse Nordics because they were hurting my knees :(
@@JonathanDLynch sissy squats?
@@robertdipietro991 I just find them very awkward.
I do barbell reverse lunges. After I am done with that, my quads are fried.
One of the best fitness videos I’ve seen in a while. A lot of new fitness TH-camrs are just regurgitating each other’s information. But few have the expertise combined with experience to be making the deductions and niche adjustments you’ve mentioned here. Thanks a million
I’ve been playing hockey for 30 years and the best thing I incorporated into my routine off the ice to improve my stride was adductor work. Very very underrated and often overlooked but extremely important.
...also the primary muscles Khabib used to dominate his ground and pound ^_^
Is it the inner thigh??
Just tried the lean forward seated Leg Curl. Wow oh wow. What a difference. Thank you for the tips!
I just discovered Eugene Teo. I prefer him to many other so-called "influencers" already. All these instructions are just perfect and perfectly explained. Thank you!
Thank you! 🙏
RIP Meadows
I hardly ever leave comments but this one deserves it. Great content!
Eugene is a true Gentleman of the Sport.
The positive impact this guy is bringing into the lifting world is incredible valuable.
I'm not lifting heavy any longer because I'm getting older but I'm looking for technique and excellence.
I've found it!
Thank you Sir!
Indeed!
I've started doing lean back leg extensions (with an added band) after I saw you recommending them on an older video and really like them. People at the gym think I'm crazy but the gains are sweet
The lean back on the leg extension is a game changer
Just found, and sub'd your channel. I'm an old school bb'er at 51 yrs of age. I've watched tons of different "gym education" channels, and I must say! Your channel is absolutely fantastic, and filled with VERY logical information for all of us who love our gym lives. Thank you sir!!!!
I just found your channel, I had a leg day today that was ok, but I always feel like I'm leaving stuff on the table, after watching this video I can't wait for my next leg day. This gave me alot of variation to incorporate. Thanks!
Legs can be trained more than once a week my friend
@@jacobbutler169 nobody said it couldn’t?
@@jacobbutler169 who said it couldnt
I appreciate the fact that he gives an intelligent analysis of working out rather than telling people to lift as heavy as possible by any means necessary like a lot of dense meatheads.
Wow. I’m very new to working out seriously ( 80 pounds down ) and I just found your channel. I am so stoked to use these tips. Thank you sir.
The last tip was something that took me FOREVER to also realize and understand. Now I LOVE working on upper legs and the hack squat has gotten me many new PRs and muscles growth.
I actually realized one thing that made my legs grow. I started exercising them.
That's the main element missing from my 'leg day'
And eating enough
One of the only voices on TH-cam speaking to those of us with anatomy that doesn’t favor traditional movements like the barbell squat - love the intricacy of this content
Long femur short torso raised heel gang.
Also been doing lean back leg extensions for a while now, it’s one of a few exercises I do where my form isn’t standard but gives a much better overall stretch and result. Have a similar approach to a cable fly which has finally helped me develop a lower chest
i do have one question about that, when getting ready to go super heavy how do you make sure you dont misstep? i feel like thats the biggest concern for me
You are one of the few coaches here, who actually knows what you're talking about. Great stuff Eugene 👊💪😉
Love this! As a physio student I see lots of evidence based stuff here and really appreciate you sharing it 😊
Straps on front squats has absolutely changed my legs for the better. Maybe the best single leg tip I’ve ever implemented.
And tom platz says: do only squats!
The number 1 is now supported by a recent study "Effects of hip flexion angle in the leg extension on quadriceps muscle hypertrophy".
Such a well put together video, even for experienced lifters, these are some great insights for longevity, great work Eugene!
Insane power! I wonder how you avoid injuries. Thank you for sharing, super inspiring!!
I like to do legs in this order, ham curl first, then hack squat, and after hack squat I’ll do seated calves. It’s a game changer because calves are still pretty prioritized and I get to sit down after hitting squats hard
1. Leg press
2. Romanian deadlift
3. Leg extension
4. Leg curl
5. Calf press
wow i do the exact same thing, i like warming up the hamstrings before squats, then ill do calves, extensions, ab/adductors, etc
Keep in mind that the seated calf exercise is mostly a soleus exercise NOT gastrocnemius. You NEED to do standing calf movements to properly stimulate the gastrocnemius.
GREAT TIPS! I no longer do squat variations without an elevated heel and it's allowed me to get lower with better form. Lifting without ego is the key to longevity.
Just absolutely invaluable info every time
I'm watching lifting videos constantly and I still learned so much from this.
Glad to hear it
I've checked out a couple of your videos In the past.
I even started doing front foot elevated split squats after watching your sissy squat video.
Just wanted to let you know. This is one of the most legit videos on fitness that I've ever seen. Subscribed because of this one alone.
Thank you! 🙏
Single leg training is the best tip ever, but people rarely do it because they are simply have no clue or want to do only show training.
Very informative video. I'd add-in the importance of adding frontal plane movement- agility ladder or mini band steps- especially before the workout to activate the hip complex, medial glutes, & QL. This is also beneficial for those with patellar tendinitis.
I recently tore my adductor (pectineus) during sprint intervals and yes now that I have gone through 4 months of recovery and still ongoing, I will never neglect my adductors again!
Loving the insights unfortunately I have major arthritis
I’m loading with body weight and using huge volume sets of 50 reps and 6-8 drop sets
I will adopt a lot of these movements 👍🇦🇺
How is your voice so calming, therapeutic while learning about proper workout forms
I have yet to come across a gym in my area where they have a leg extension machine that would allow the user to lean back ;__;
Love the tip about barbell squats not being mandatory. I train alone and I feel much safer training to complete failure on a good hack, pendulum, or belt squat than on the OG squat.
No more skinny jeans my ppl
The Gym is so beautiful.
Hey, Eugene great video man! I appreciate the level of effort you put into them. A little question, does post-activation potentiation also translate to other movements? like doing clapping push-ups before benching.
Absolutely. Swings and board jumps for hip extension, overhead med ball slams for shoulder extension (lats.)
I follow this page for not only the muscle gains, but the hair. Just overall incredible genes for all aspects!!
The toughest thing that I had to learn was that barbell squats shouldn't be used by beginners. Not only because of personal mistakes, but because the movement is so technical. I know this is a hot take but you CANNOT mess up a squat technique because if you do, you're in a world of hurt. If you want to practice squatting as a beginner, start with sissy squats first. It is so critical that you learn how to hinge without using your back
also when starting to practice squats i found a smith machine helped massively, even tho a lot of the gym community looks down on smith machine squats for whatever reason
@@user-gn1tv8pp5d I definitely agree with that. I absolutely love doing squats in a smith machine
but they won't get better at squatting if they don't squat, so sooner or later they do have to actually put a barbell on their back
@@DanielQRT If you are only interested in muscle building you not only don't need to ever do normal squats but it's probably preferable to not do them. You have better leg exercises like leg press, hexsquats or even smith machine squats.
great info mate and your voice is so relaxing
Thank you for a new video, A lot of love from Poland! I have one question about programing my training. Can you tell what is better for muscle growth: training each body part twice or three times a week? Hope to get some feedback on this topic from you
There's no definitive answer, try each and discover which one works best for you. Smaller muscle groups can be trained more frequently since they recover more quickly.
@@JuliusCaesar103 Mechanical tension plays a bigger role in driving muscle growth over frequency. Funnily enough generally speaking smaller muscle groups are more susceptible to damage and should not be trained as often.
3:20 kinda reminds me of Nordic hamstrings curl
Wow. I changed my form on the seated hamstring leg curl to match the guy in the video at 3:19 and my hamstrings were on fire! I had to go a tad lighter that what I normally do but my hamstrings were really feeling it like never before. I am loving the information in your videos. Subscribed and, thank you for your content!
You have the most beautiful gym I have ever seen!
Experiment: If you come here just after watching Greg Doucette, you'll not be able to hear parts of Eugene's monologue.
One of the best youtube fitness video ever ❤
Love the information Eugene, damn it! i might just have to try out Ganbaru!!! I've been thinking about it since you released it!! Ganbaru is life? Ganbaru is love? Ganbaru is peace?!?!
The way he broke things down I instantly subscribed
being proficient in things like this push the path to doing double and triple flips. Thanks for spreading the knowledge.
That last point left me almost crying of joy. I love training legs and am fairly strong at isolated movements, but I absolutely hate squats. I have a long torso and long femurs, which causes me to really have to bend forward during a squat, making it nearly to put force into the beginning of the movement.
Guess I’m going to do a lot less barbell squatting from now on
I have the same problem, do frontsquats, hacksquats and pendulum squats this helped me alot.
Dude your calf’s are F-ing BEAUTIFUL
That Jimmy House cameo got me hyped😂 Nice seeing you guys working together🤝
More to come!
Range of Strength and Eugene Teo collab?!?! i can't wait to see it!
elevated heels for squats was a gamechanger for me. really puts the load on your quads and less on the glutes and hips
Seeing the John Meadows clip made my heart feel good. Wonderfully explained! Thank you, sir!
What an amazing person, video and advice. Such a calming voice and stunning word selection. Thank you!
Great video, definitely gonna lean back more next time I do leg extensions. Thanks for the tips!
This is one of the best fitness videos I’ve ever seen. Easy to digest, straight to the point and so much context. Amazing.
In 40 years of training it never ceases to amaze me how technique always takes precedence over genetics and performance enhancing drugs.
Lay back leg extensions make my clicking knee feel so much better when doing extensions
The seated leg exercises are challenging because the chair machines were made for men with larger bodies. Finding the right angle and position for a petite short woman is a big accomplishment.
Thanks for the tips.
It's not just women. The way the machines are at the gym I use are wonky at best. The seat is at a fixed angle and if I don't press the pad down to the point of suffocating my legs, I slip all over the place. No, I am not super skinny either, the machine is just awkwardly designed.
@@EICHist Also true!! A lot of gyms have wonky equipment that are poorly designed.
the gym on the background looks absolutely mental
I was never able to get anything out of the leg curl machine for the longest time until I got the advice to push my upper body forward with my hands.
Wish I could do apply this to leg extensions but the machine at my gym doesn't have the ability to incline the back support.
I can’t wait to try these at the gym 👍 I’ve learned so much from following you over the years
You forgot to mention pointing your toes (plantar flexion of the foot) while doing hamstring curls. In this way, you take the gastroc mostly out of the equation. This is more important than upper body position.
ironloo is my spirit animal
Happy you said something about squats, at 64 and workout, I can see machines and other ways are just about as good if not better💓....Boy, Ballance and legs go fast as you get older
I loved seated calves before squats.. I squat deep and get deeper without knee pain because my ankles are warmed up after seated calve raises.
Please make more videos like this for different muscles
Today I learned John Meadows could jump like an NBA player.
Isolations before the compound exercises. Got it
Thanks for these tips. Simple, practical and clearly explained without going into a science exam. Subscribed 👍
I’m glad I waited until my first leg day at a new gym to watch this. Feeling pretty hyped.
4:07 front squats, use the safety squat bar but across the front of the shoulders.
Those are the most boulder-like calves I’ve ever seen. Blessed Asian genetics coupled with good training. Much jealous. Very wow.
You are the nicest guy in fitness.
I elevate my heels while squatting not because it’s easier, but because it’s the only physically possible way to do it.
lean back on extensions and forward on curls... easy enough to try those
Liu Kang really out here teaching us how to bodybuild
Best video i saw in a while on this.
I train calves after push workouts and get an insane amount of pumps on my calves. That's what works for me.
1&3 make so much sense!
Finally someone explained to me why I can't do a deep squat. I thought there was something wrong with me.. In the end it's my long legs and short torso. Thank you very much for these valuable tips.
Holy shit this guy is smart.
This is some nice technical details I would never think of
Nothing can stop the Giblet now
I was apprehensive when I saw the thumbnail because it's diet based and not training based. The first point alone told me that these are legit 10 things.
I switched from always do squats first to hammies first and the result was great!!
this was brilliant man, such good information to apply in training
Glad it was helpful!
This is possibly the best video i have ever watched. This is excelent, and i am grateful for all the effort that was put into it.