10 Things I Wish I Knew for Bigger, Stronger Legs
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
- 10 things you can do IMMEDIATELY to get bigger, stronger legs.
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00:00 - Timestamps because Uncle Eugene cares about your short attention spans
00:21 - Lay Back Leg Extensions
01:10 - Unilateral Loading
02:17 - Lean Forwards Leg Curl
03:37 - Straps on Front Squats
04:28 - Train Calves First
05:24 - Heel Elevated Squats
06:20 - Explosive Jumps
07:54 - Adductors
08:44 - 3 Second Stretch
09:49 - Barbell Squats Are NOT Essential
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 :/
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
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.
Eugene is one of the best teachers in this space. He is so patient, specific and gives incredible demonstration.
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 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!!!!
Just tried the lean forward seated Leg Curl. Wow oh wow. What a difference. Thank you for the tips!
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.
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.
Such a well put together video, even for experienced lifters, these are some great insights for longevity, great work Eugene!
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
Love this! As a physio student I see lots of evidence based stuff here and really appreciate you sharing it 😊
Bro’s calves are insane
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.
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’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??
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!
I can’t wait to try these at the gym 👍 I’ve learned so much from following you over the years
Amazing video Eugene, this video taught me a lot more about how my legs work and what I should be doing. Keep it up man
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 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
Thanks man! I got new perspectives to focus on during my workout. Keep doing the good work :)
What an amazing person, video and advice. Such a calming voice and stunning word selection. Thank you!
Just absolutely invaluable info every time
Insane power! I wonder how you avoid injuries. Thank you for sharing, super inspiring!!
How is your voice so calming, therapeutic while learning about proper workout forms
Great video as always Teo! The explanation on why some people benefit from raised heels was also good.
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
RIP Meadows
Excellent information! Can't wait to put the leg curl/extension tips into practice!
Always great tips! Thank you, Mr. Teo!
TY for the front squat tip using the straps. I can’t do them with my wrists rotated. I assumed the raised heel was cheating! Great science behind it as I’m 6’ - 2” and it sucks to squat. So many good tips compounded with your intelligence and experience makes for a great channel. 👍
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 👍🇦🇺
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.
I usually watch alot of training videos and I have never come across these great tips before! Thanks.
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
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.)
one the best vids i've seen recently! keep up with the fantastic content eugene!
You are one of the few coaches here, who actually knows what you're talking about. Great stuff Eugene 👊💪😉
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.
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! 🙏
Seeing the John Meadows clip made my heart feel good. Wonderfully explained! Thank you, sir!
And tom platz says: do only squats!
Experiment: If you come here just after watching Greg Doucette, you'll not be able to hear parts of Eugene's monologue.
absolute unit of a video, this was informational to watch, and now I can implement some of these into my workouts :)
This is an incredible amount of useful information. I haven’t learned so many useful tips in one videos since I started working out!
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.
No more skinny jeans my ppl
This was an excellent episode, thank you.
So helpful! Thank you Eugene!
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 ;__;
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.
thanks for the condensed information teo!
Seriously good tips that I haven't seen much elsewhere. I'm definitely going to incorporate a couple of these
I feel you on the bone structure limiting squat mobility 100% the bone structure in my ankles and hips don’t allow me to do conventional squat or deadlift without injury but in sumo form I’m perfectly fine.
Eugène , c'est une très grande vidéo , beaucoup de choses motivantes même avec plusieurs années de pratiques , et puis j'aime ce clin d'oeil avec John , j'ai une pensée pour lui et sa famille 😪 Merci de ces précieux conseils et de ton partage 😉
Amazing tips man. Some of these are absolutely gems 💪
That’s so interesting, I recently added adductor work to my leg days in hopes of improving at some Motorsport athleticism. Loved learning the technical aspect of how it improves other lifts! Thnx!
Thanks for sharing! Definitely will be trying these 🎉
Just before I leave for leg day, thank you sir. I like that you address some less obvious points like the relative leg length influencing the squat balance and solutions for poor hip mobility.
You break down the fundamentals to a tea sir, I’ll definitely be using your videos as tools for my fitness journey 👍🏼👍🏼👍🏼
Thankyou Eugene! Intelligent and humble man.
Thanks for these tips. Simple, practical and clearly explained without going into a science exam. Subscribed 👍
This is good content. Informative, logical, and concise. The presentation is modest and tasteful, yet confident, with him clearly actually trying to communicate ideas rather than polish his ego.
Phenomenal video! It’s really helpful. Enjoyed it thoroughly. 💪
I'm buzzing because I'm doing 3 off these movements 💪
Still learning, thanks for all the tips
the front squat strap thing is a good tip. just found your channel and started a fitness channel in Dec 2022 and been a lot of fun.
Love you showing the Mountain Dog in there: he was an inspiration for so many of us!
Thank you for your tips. I've been wight lifting for several years and I've actually learned something new today
Thank you Eugene as even a reminder of these tips is helpful
this was brilliant man, such good information to apply in training
Glad it was helpful!
This was so helpful and validating! Thank you Eugene :)
Always very well researched and thought out advice.
Best video i saw in a while on this.
Thanks so much for the advice. I cant believe that so many of these tips apply to me.
Finally someone who give great tips and looks the part. I was looking for hamstring and calves tips and this is it.
Glad it was helpful!
The number 1 is now supported by a recent study "Effects of hip flexion angle in the leg extension on quadriceps muscle hypertrophy".
This is very insightful. Will be trying for my next leg day, thank you!!😊
Great video man! Thanks for sharing!!!
being proficient in things like this push the path to doing double and triple flips. Thanks for spreading the knowledge.
Awesome video Uncle Eugene!!!
This is one of the best fitness videos I’ve ever seen. Easy to digest, straight to the point and so much context. Amazing.
Bro thank you so much thank you for taking the time to do this. I found your channel thanks to John Meadows so it was freaking awesome to see you shout him out in the video is leg day and I'm glad you shared these nuggets knowledge going to apply that thanks so much have a great weekend
We are definitely learning with you sir
Thank you very much 🙌
love your tips! thanks eugene ❤
Best vid I've ever seen on legs, remember it first came out but man wish i could hear it without needing headphones
I'm watching lifting videos constantly and I still learned so much from this.
Glad to hear it
Excellent video Eugene, Golden tips
I’m glad I waited until my first leg day at a new gym to watch this. Feeling pretty hyped.
great video, so clear
The way he broke things down I instantly subscribed
my mouth was agape thru this whole video! AMAZING!!! thank you thank you !!! trying all these tips ASAP
Yes Eugene keep the lower body videos coming we need more!!!🦵
Great advice for leg training.
Great video!! Thank you brother !