You Were Wrong… Back By SCIENCE!
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- เผยแพร่เมื่อ 8 ต.ค. 2024
- NEW 8-WEEK UPDATED BACKED BY SCIENCE PROGRAM!
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This video was the most challenging to date and I still have so much more to test so there's definitely room for another leg video. Starting out on the leg extension, there are so many fascinating things I learned but to me, the most interesting is how much tension is lost from your legs when you grip the machine with your hands.
Also, I always thought you could pinpoint how you wanted to target your quads just based on the stance you take.. not necessarily the case, you see a slight change in your VMO and a huge difference in your rectus femoris but the excitation in your VL doesn't change at all!
In terms of hamstring development, I think this is a game changer, knowing that you can really isolate down based on how you position your feet should change everyone's training.
Finally calves, toe position matters, end of story.. you lose.. good day sir!
#biggerlegs #legworkout #legexercises
Conclusions:
1. Leg extensions:
Prior research shows that the weight you use potentially has a huge effect on the muscles you target:
* 0:45 Using exclusively heavy weights (max 6 reps) activates only the rectus femoris (middle muscle, front of quad, directly over femur; not responsible for width)
* 1:18 Using exclusively lighter weights (15-20 reps) only saw visible growth in vastus lateralis (outer muscle of quad)
* Grip it and rip it (using or overusing the handles) leads to less quad activation. (2:35)
2. Leg press:
* Foot position doesn't seem to make as much of a difference as you'd think when concentrating on specific quad muscles, except this: *more pressure on toes, the more rectus femoris activation you get.* (And who cares about the rec fem?) (3:45)
* There is more activation of the medialis (teardrop muscle of inner quad) when you put feet lower, especially when you get to the point where your feet are very low on the leg press machine with pressure exclusively on the toes -- that activates the medialis the most. (4:39)
3. Hamstring exercises, especially leg curls (foot position makes a big difference - 5:46):
* Turn toes in to activate inner hamstring muscle (dumbbell leg curls force toes in -- probably helps focus on the inner hamstring muscle)
* Turn toes out to activate outer hamstring muscle
* Note: Changing foot position on hip-hinge movements -- almost all outer hamstring muscle regardless of foot position (6:52) - so, hip-hinge movements may be best for outer hammy
* Note: careful with knees when changing foot position and doing these exercises. Don't be an idiot and overdo it (7:35)
4. Calves (Good research on this already exists, so .... 8:07):
* Turning toes in on calf raises (gastrocnemius *lateral* head grows more)
* Turning toes out on calf raises (gastrocnemius *medial* head grows more)
5. Quick squat observation at end: Plates under feet to raise heels gets more activation out of every single quad muscle (8:25)
W bro thank you
This is better than the video itself.
I hate these comments because people should watch the video.
@@Rolling2Much There are time stamps so you can watch the video and track down the ideas. I added this comment on this video because I had to watch the video 2 or 3 times to really be sure I was retaining what he was saying. He moved quickly, said most things only one time before moving to the next point, etc. So, this comment you hate is not designed to _replace_ watching the video, but to improve the experience. I have a smaller channel myself (under a different username, with about 14k subscribers), and I put similar content in the video descriptions so that people can navigate and understand the video well. It _helps_ videos.
@@solojohno1 ur the best
I love the amount of effort and different exercises to use to collect data and the humor you mix the presentation up with. Its a joy to watch, keep it up.
I enjoy and learn from both Ryan and Jeremy. All information is valuable and the more the better in the name of science!
U gotta check out Geoffrey verify schofield and bald Omni man and natural hypertrophy
bro i watch u for the humor, i stay for the science
I just stumbled upon your channel tonight, two videos in and I'm hooked. Relatable humor and you still get to the point.
This is honestly my favourite series of any youtube fitness tuber
The last gym i went had a seat belt integrated onto the leg extension machine. And that leg extension was an old school one. Sometimes we need to look behind to learn i guess 💪
I have been implementing all the exercises you have suggested since you started doing this series of videos and have definitely seen almost immediate results. Will be adjusting from this video for sure.
I saw immediate arm gains! It was insane!
I'd love to see an EMG series on what leg muscles (post and ant) are activated differently during different types of deadlift (conventional, sumo, romanian, even hex bar maybe, so on)
Super!!!
This dude is brilliant. I just started watching these videos and they are great.
I don't know what I appreciate more, the dry humour, the number of Monster cans lying around, or the actual message. Or all three. Well done Ryan!
I swear there's no other channel that breaks this stuff down in a way where even the most experienced lifters can learn a ton of new things. Keep it up!
I love your thumbnails sooo much😂
If I was making the same would my workout be so virual?
Good to see some data on this. Been rotating my feet in and out on Calf raises, leg extensions and leg curls for years. Some of my buddies in the marines use to dog me for it. My 16 yr old son is slowly coming around
Era even if it wasnt more beneficial, it improves mobility and agility
Great timing, I’m just getting changed to go do legs in the gym, great content as usual, & always funny😆
(So many TH-camrs try to be funny, but aren’t)
Foot placement on calve training? Would love to see that.
Great content, keep 'em coming!
Looking forward to the new program based on this information!
I will buy your complete program when you finish doing this. I cannot wait! Hope you do all the muscles!
Try standing leg extension for rectus femoris activation. (Ankle cuff with a weight stack, with the pulley at butt height. 8-10 reps with medium weight and a nice flex. You’ll need something to hold on to for balance)
I burst out laughing at the "I need a dead.."
Great video as always man, so helpful and funny! Glad you're vids are entertaining and not submitting to the typical lame YT format!
Packing the bag to go to the gym now....pre-workout, weight belt, wrist straps, ear buds, dead hooker
I had to pause for a minute at that point 😅
I’ll be excited when a new program comes out around this.
You are so awesome for this. Thank you so much!! Can't wait to buy the program!
Thank you for doing this Ryan. We appreciate it. Now we're gonna start seeing people take straps to the gym.
Tie down straps FTW
The timing is astounding. I just saw a video where Larry wheels worked with a guy who carries a seatbelt to the gym for this exact purpose
Larey got a video with a guys , with a strap. Some ppl been doing this.
Either that or manufacturers of leg extension machines will start to include straps.. surely!
can you depth for activation on quads? heard loads on old school trainers say depth or muscle length is the best for sweep?
Honestly I have been following you for a while, I’m a MMA and grapplers as a hobby and you have changed my mind way of training soo dramatically 👍🏽 awesome thankyou
I definitely need a back video now
There was one leg extension machine I was on where it actually had a seat belt to hold you down. It was amazing. Not sure why they don't have them anymore.
Great Detailed Information!!
Excited for the new 30 to 45 minute workout program mentioned in video! Someone else may do the same tests but I am only following you! THANK YOU!!!
This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!
Really love the work and time you put into these videos, this helped me significantly similar to your last leg specific videos few months prior!
Love this series Ryan ! So much good info actually entertaining and understandable
First of all, thanks for doing this, it's super helpful. The problem with all this is that depending on the biomechanical differences, level of trainedness and ability to manifest mind-muscle connection, amongst individuals, results will be different for everyone, slightly different on some muscle groups/exercises and significantly different on others. This is great but we need more subjects with a range of body compositions and gym goals to make this more accurate. Since you do not read or respond to comments, I have no idea why the fuck I'm even bothering to write this
Another great video. Hilarious and informative. Thanks again
Don't know if anyone else has ever done this MRI testing (and there might be), but you sure are the first channel that I've seen doing it !
This series HAS to continue
Thanks Ryan! Always enjoy your content, both for the info.. as well as the humor 😂😂
I found that leaning back more on the leg extension machine helps in a similar way to strapping yourself to the machine by using our over developed upper body as counterweight
Have been using 30 day work out or should say torture must be sick cause I love it can’t wait to get the work out you make with the info you’re getting from science
Please do one for SHOULDERS!!!
This is super cool and interesting, I’ll change up my leg extensions and curls for now on
Thanks Ryan💪
Pure gold content! Love it. 🙋🏼♂️
Nah it aint
I love this series ! Thanks !
Excited to see what the next program will look like.
Yes please for new program. In/out in 40 min.
the random baby doll laying on the floor face down @5:37 shit like this makes it so hard for me to focus on what you're saying🤣
This video is gold
What about standing calf raises with knees locked versus knees bent? I heard one version hits the underneath (larger) calf muscle while the other focuses on the surface calf muscle for definition. Dr Gains has a YT video on it.
Good idia for video!
That toe in toe out thing blew my mind, thanks.
You are a genius! Leg exercises I am really interested in are these: sissy squats, kneeling lean backs, atg split squats, deep squat calf raises. Also with your new program I am interested in but I have only dumbells and barbel, can I do the workouts with just those?
You can put a dumbbell on your lap to do heavier leg extensions without lifting off the seat.
Great content as always. Thanks man
Love this series. Science rocks!!!
Best fitness TH-camr, I’ve learned more watching 30 of your videos than years of countless other channels.
Wait! Can you please go back to the leg extensions & do them with toes straight, in, out, static hold & with a 4 count up/down? 🙏😬pretty please
Great, I am waiting not only for each muscle group, but for each calistenics exercises to see which one engage muscle the most
The plate under the heels for squats was very interesting, with someone who has shit ankle mobility I'll be doing this more often.
So it gives better overall activation anyway. Nice
One of my favs but like everything in bodybuilding, it is all about that mind and body connection. Once it happens, you get yolked fast.
Yeah.... kneesovertoesguy!!!
I love your tees... lol. Do you wear a particular brand ? Keep the vids coming!
What's your recommendations for someone with limited ankle mobility?
Any idea when this "backed by science" program will be ready?
I've got PPL & 30 Day Garage. Highly recommend to anyone who is on the fence with purchasing his programs.
Loving this series.
You have some unique pieces of equipment. What manufacturer are they? Your back extension is very nice.
I used to worry about training legs until I started running heavily. Personally I want my legs to run 10 miles not lift 700 pounds so that's what I train for. One thing I've noticed from all the running is that my ability to recover has gone through the roof. My daily runs are usually a 10k and I have no issues running 5-6 days a week at 40 years old. Feels like this shit is the fountain of life.
48 now and i quit running a long time ago. 10+ yrs ago my knees would be killing me once i hit 10 miles per week.
Yh I started running recently too after years of doing heavy squats, leg extensions and the like. I understand the hype about it now.
Great knowledge Ryan, your the best ..
The "You can't marry that man!" joke made me fall out of my chair laughing.
Biceps femoris / semimembranosus does not endo/exo rotate your entire leg. The movement takes place in the art.genus (knee) so just the lower part of the leg
I saw a video somewhere debunking some of your findings, but I still think there’s a lot of merit to it. Gonna test some more of it out with the hams.
Test request: Nordic hamstring curl.
Made popular by the Knees Over Toes Guy.
This is all great info. I can't wait to see more.
still waiting for part. 2. I need to know what's the best for them quads.
Freaking awesome, thank you for the hard work putting this information together for us.
I'd like to see leg press effects on hamstring and glute activation as well.
Wouldn't using intramuscular EMG be more accurate opposed to surface EMG?
Is that home gym 😍
Need to see a video soon about review the equipment
Excellent as always
cant wait to see this program you'll build usingthis knowledge
7:00 sorry for my bad english. ill try to make clear what im saying.
i believe the reason only one of the muscles saw activation is because the other one is not connected to the hip or lower back or whatever so there is no tention on it.
It maybe a good idea to see how fatigue plays in muscle activation. One muscle may be more dominant on the first set, what happens after that muscle is worked and the body has to rely on the other muscles in the body part? Kind of the don't over think it and do more method.
can you do a video with the EMG thing for glutes? Like, how do we get the BIGGEST butt possible. I want 5 exercises, ranked. Thanks!
I cant wait for your new science based workouts
3:26 - in my gym, machines for leg extensions and hamstring curls actually have got belts.
I think these videos are great! I'm looking forward to a program created from the results.
Thanks!
New to the channel. Love your sarcasm! Love this series! Would be good to see a comparison of quad activation, between leg extensions vs squats/leg press or dead lifts.
Wait until you apply what this asshole talks about it'll work wonders. I remember touching 125 kilograms last year and when I started doing exactly what he said I started seeing results...over a year in now and I'm currently at 75 kilograms.
Just found your channel- awesome content!!! You rock!!
Best one yet
Looking forward to the new program... As if the current one wasn't kicking my ass hard enough...
I can't wait for the program you create from this testing. Take my moneeeey!!!
Old (55 Lol) dude here that loves training, I greatly appreciate this new info Ryan 👍🏻
Awesome information 👍👍
Been waiting for this one. Thanks Ryan
Thanks brother.
No external vs internally rotated feet for the leg extension? I always feel it hit lateralis vs medialis
I don't understand how all that works because the actions of all the quads are to extend the knee and the rectus fermoris also extend the hip because it's the only one that crosses 2 joint's
The full activation program is one I would actually pay for
I guessing you’re talking about Jeremy that’s doing it too. I’m waiting until you both do a similar body part to compare
I told him and I'll tell you- Y'all should do a collaboration for one of the muscle groups- like the back.
Really, you both are providing a lot of quality content and it would be cool to see if your machines read the same....
Stend up machine i did 5 set 12 rep 405 lbs. Set i did 12 set of 10 to 12 rep at 160 lbs. How i feel ? No probleme for walk after. I have 18.5 inch of calf :)
Can you do a video measuring muscle activation comparison between slow vs fact eccentrics. My theory is better activation under increased time under tension with slower eccentrics. No great literature out that I have read on the subject.
If being up on a wedge puts more intensity on your quads….would sumo style squat on wedges be more of a complete quad, ham, glute movement in one exercise?
Whether its you doing it or Jeremy I am still going to watch both videos because this is valuable, high quality content, so thank you both.
But it wouldn't be beneath my man Ryan to copy and do it the right way 😂
Jeremy who?
@@sagemagus126 Ethier. He's doing his on 3 subjects- him and 2 friends.
What i think should happen is they do a collaboration on say, the back muscles, together...
@@Stranger_Strange_Land I just searched, this Jeremy doesn't do these tests well. I dunno why they don't just go to an exercise science testing lab and perform measurements there under supervision?
@S Kalsi What do you mean by "stole"? Is using certain equipment a patentable design? He used Ryan's idea, yes, but it is great, more quality content from more youtubers. We learn from each other, you know.
We need a home gym program 2.0!!!!!!