Make sure you guys check out my Quad Science Explained video for more insight and detail on other exercises for the quads! th-cam.com/video/KMnp7y6_sMA/w-d-xo.html Peace!
I have one flat feet(right) and one high arched feet. The difference is highly visible and my right foot is UK Size 10 and left is UK size 8. This has created alot of problem as I dont have the same amount of dorsi flexion resulting in me falling on my right leg, and thus working right leg have more stimulus and therefore more growth(from quads to glutes,hamstrings and calves). Unless I keep my left foot more forward than the other one and keep place it as straight as possible(as opposed to a slight outward rotation when you have a flat foot). I am only now doing body weight squats for around 15 reps. And I have no idea if continuing this would be safe. Does anyone deal or know how to deal with this problem? Will surgery actually help? And if yes. What are chances of using my legs for hardcore weightlifting(around 3-3.5 times my bodyweight at max genetic potential).
I usually do squats and the only muscle that grew for me was the Vastus lateralis so I was always wondering where’s my intermedius and medialis so now I understand why.
Cue: 1) Lower the back 2) pull Butt down into the seat 3) toes in or forward Mistakes: 1) not full ROM due to going too heavy or bad set up 2) not exerting yourself enough (1-2 reps should stay in the tank, no more)!
1:01 Best Exercises are Back Squat and especially Front Squat. 1:45 Load Leg Extension with lighter weight, ~12-20 reps. Add more reps each week until 20 reps reached rather than increasing weight. 2:29 Why use Leg Extensions? Good for adding volume rather than doing only compound exercises. 3:28 Hips should be at an angle greater than 90°. Plant butt into seat. 4:22 Point toes straight ahead or slightly in (Outer Sweep).
Jeff, could you make a video or a small series about training for teenage years ? Like what safety measures should be taken and some advice that you could give on that, nutrition etc. Informative as always. Keep it up!!!
I know I’m 2 years late but Fck it ppl will see it, don’t lift too heavy (weight that you aren’t used to yet) like ego lifting pretty much, depends on nutrition idk abt that I have a shitty diet lol
@@us3r2u4gefff I’d say almost every teenager should be on a bulk, unless they have a high body fat %. Mainly because they are still in puberty and still growing regardless of the gym
Jeff, I've been wanting to thank you for some time for the quality of the content you produce (but I never sit still long enough to do it). So now, THANK YOU! I'm new to the TH-cam fitness community but have been training in some capacity for 30 years now (GEEZUS that stings when I think about it!) In all my endeavors you are simply one of, if not The BEST presenters, as well as the most researched and credible, active professionals I have ever had the pleasure to learn from. I absolutely devour your lessons and then use your research and references to build on my foundation of knowledge and experience. Though maybe considered irrelevant to most I absolutely appreciate your ability to articulate your points without trashing established misconceptions or trashing others within the industry. The manner in which you address fallacies and then correct and validate your points is masterful! I absolutely respect what you represent and the manner in which carry your channel. And I am truly grateful for you and your content. It has helped me greatly in repairing years (ok, decades) of damage, and been an integral part of my rehabilitation and evolution. So again, Thank you so much!!!
Top-quality content. As a beginner, I work on my quads but neglect my hamstring. It's important to maintain the quads and hamstring ratio to prevent ACL injury. Thank you for pointing this out. I also get knee pain in the right knee.
Not sure how old you are but if you're around my age group (mid 30s) your body will thank you honestly. I am genetically very blessed with my legs and always have been but developed a habit of doing super heavy everything leg wise but neglecting my hamstrings...a few injuries later I have learned my lesson!!
Theory and empirical research don't always align. Sometimes you may theorize something in great detail and it will make logical sense (Jeff Cavaliere), but you don't observe the predicted effects in practice (evidence).
@@Ayayron_e3 Jeff is a physical therapist who trains athletes so that's why he errs on the side of caution for lifts. A leg extension isn't "necessary" and lots of people have knee problems, so that's why he doesn't recommend them from an injury-prevention standpoint.
This video is perfect, thank you so much! I really struggle with our theoretical textbooks at school, I can't even understanding basic principles. This makes it so much easier for me to fathom. Subbed, liked, new fan ❤️
I like leg extensions. When I do the regular leg exercises like squats, Bulgarian split squats, lunges, leg press, my hamstrings and glutes are sore as poop but my quads not at all. My trainer said many ppl aren't like that and tend to lift using their quads. So I like leg extensions to actually hit the quads.
I'm studying CFT and i Loved the calm way of explaination and muscles anatomy clarification in aside picture. Keep going with more clarifting on anatomical pictures, to know the exact targeteduscles
Jeff, I'm literally sitting in my car outside of the gym digesting a larger than normal lunch (plenty of myths on that) while reading about leg day exersise and your technique Tuesday video just alerted me. Thank you for the tips, been following your advice for awhile in my training and I've made significant gains backed by your consice analisys of studies. Very much appreciate the production value you put into your work, keep it up and thanks again.
Great for my knee pain. Bad knee feeling a lot better after a few weeks using light weights. Gonna do this for at least 6 months before jumping back into squats after 2 year hiatus.
you're really the goat for these technique tuesday. i know you mainly cover workouts on these tuesdays but could you even go over techniques for taking supplements and possibly cover what supplements you recommend?
I loved the video because those are the lil details we expect from a personal trainer, and portraying the wrong ways was super cool, it deffinitely make us do it just right way!!
Regarding knee extensions, over time they definitely do thin the patellofemoral joint cartilage, which can lead to chronic patellofemoral joint syndrome, which is very painful and very hard to alleviate.
the wrist straps - In all seriousness I have used them for leg extensions once or twice. Pulling myself into the seat very firmly, I find, helps me get the most out of my sets and reps. Where my fingers/wrist start to weaken eventually from pulling into the seat, straps have given me that little extra help. The only reason I don't do it so much now is cos I know people will think I'm dumb for doing it and yes I do care about that. Secondly I don't go so heavy now on extension, lighter and higher reps like Jeff suggested here, as well as isometric holds and very slow negatives.
This exercice is actually good for the ACL if loaded properly. Focus on many reps and low weight. progress the weight slowly if you have problems. Of course, if you have excruciating knee pain you should consult a PT.
There's actually 5 muscles for the quads not 4. The fifth is called the Tensor Vastus intermedius lies over the vastus intermedius. lts job is to stabilize the patella during upward and downward patella movement (Grob, Ackland et. al.) . I talk about it in my book among many other topics.
i used to get great leg workouts super setting extensions and leg curls then doing squats... seemed to be much better for me then doing them after squats...
I use leg extensions at the end of quad dominant workout. I have plate loaded machine where I use the bottom position. This makes it heavy at the top. Also I do one leg at a time and lower to shy of 90 degrees. That is best way to do this to avoid knee injury.
Thanks for the tip with the toes pointing, i will try it. I always do 100 Reps with the leg extension. I choose a weight that i can move controlled max 20 times. After the 20 reps, i lower the weight 1 down and make 20 again (no rest, only the few seconds that you need to change the weight). Then lowering again 1, do 20 again. And so on, till you had 5x20 reps. Burns like hell.
Hy jeff !hope you answer mu query this time. Is carb cycling good for gaining muscles rather than bulking phase . As during bulking we also gain fat and while we shred our fat during cutting the actual muscle gain is 2 -3 pounds and in carb cyling we can gain muscle with less fat. Hope you answer my query🙏
When I do extensions I've found that doing 100 slow reps low weight with drop set if necessary, to really warm up my quads. Then I'll start around 150 to 200 lbs and do however many reps is possible, and drop set the weight 10-15 pounds until I get all the way down the stack, with this method I grew my legs strong and large within a year
There are multiple studies showing that the hack-squat activates more quad muscles than any other squat variation. Including regular squats. Why didn't you add hack-squat?
And if you want to isolate the rectus femoris I would highly recommend doing these lying down. You might feel an intense stretch that will be painful, but that's because that muscle isn't used to exercising its full range of motion, especially if you do seated knee extensions all the time. So if you feel pain, just drop the weight as you retrain your body to stretch out the muscle rather than the tendons.
It is astounding how Jeff puts up all this information together and you can almost tackle every muscle group and we still have people doing 360 no scope ladder stalls in the gym smh 🙄
Can you even imagine someone replying to a joke comment with a scientific paper anywhere else on TH-cam? Jeff's comment section is like none other and I fucking love it.
Make sure you guys check out my Quad Science Explained video for more insight and detail on other exercises for the quads! th-cam.com/video/KMnp7y6_sMA/w-d-xo.html Peace!
oh, cool. new video. Thanks!
You are the best Jeff!
I have one flat feet(right) and one high arched feet. The difference is highly visible and my right foot is UK Size 10 and left is UK size 8.
This has created alot of problem as I dont have the same amount of dorsi flexion resulting in me falling on my right leg, and thus working right leg have more stimulus and therefore more growth(from quads to glutes,hamstrings and calves). Unless I keep my left foot more forward than the other one and keep place it as straight as possible(as opposed to a slight outward rotation when you have a flat foot). I am only now doing body weight squats for around 15 reps. And I have no idea if continuing this would be safe. Does anyone deal or know how to deal with this problem? Will surgery actually help? And if yes. What are chances of using my legs for hardcore weightlifting(around 3-3.5 times my bodyweight at max genetic potential).
Does pointing toes inwards/outwards lead to increase shearing of joints?
I usually do squats and the only muscle that grew for me was the Vastus lateralis so I was always wondering where’s my intermedius and medialis so now I understand why.
Cue:
1) Lower the back
2) pull Butt down into the seat
3) toes in or forward
Mistakes:
1) not full ROM due to going too heavy or bad set up
2) not exerting yourself enough (1-2 reps should stay in the tank, no more)!
2:19 I was like "Is he REALLY using straps for leg extensions ?!" and then it all became clear a few seconds later 😂😂
qpgtyui1 bro Jeff hell yeah
I thought the same😂
For real, I thought jeff had gone crazy 😂
Gotta use them for my gap sessions for my massive dong too.
i do use them there with all seriousness. when you do 3/4 of the rack with 1 leg you need that help to stay in the seat and not cheat
I lost it when bro jeff started using straps for the extensions lol
😂
Jeff's so funny an clever 🤣👌😂💩
lmao
Hahaha right! The whole outfit for that set was flawless 👌
It helps alot especially when your extension weights are over 200kg
1:01 Best Exercises are Back Squat and especially Front Squat.
1:45 Load Leg Extension with lighter weight, ~12-20 reps. Add more reps each week until 20 reps reached rather than increasing weight.
2:29 Why use Leg Extensions? Good for adding volume rather than doing only compound exercises.
3:28 Hips should be at an angle greater than 90°. Plant butt into seat.
4:22 Point toes straight ahead or slightly in (Outer Sweep).
3 years later finally someone did it tysm 🙏
No listen carefully. Front squat might be better.
2:19 Lol bro Jeff using the straps for leg extensions is the funniest thing I've seen in awhile. 😂
Jeff, could you make a video or a small series about training for teenage years ? Like what safety measures should be taken and some advice that you could give on that, nutrition etc. Informative as always. Keep it up!!!
I know I’m 2 years late but Fck it ppl will see it, don’t lift too heavy (weight that you aren’t used to yet) like ego lifting pretty much, depends on nutrition idk abt that I have a shitty diet lol
@@us3r2u4gefff I’d say almost every teenager should be on a bulk, unless they have a high body fat %. Mainly because they are still in puberty and still growing regardless of the gym
@@isaaccrimmins968 great tip for every teenager
learn proper form and never skip warm-ups. also wait until your mid-late 20s before you consider doing and steroids unless you're a pro athlete.
Jeff, I've been wanting to thank you for some time for the quality of the content you produce (but I never sit still long enough to do it). So now, THANK YOU! I'm new to the TH-cam fitness community but have been training in some capacity for 30 years now (GEEZUS that stings when I think about it!) In all my endeavors you are simply one of, if not The BEST presenters, as well as the most researched and credible, active professionals I have ever had the pleasure to learn from. I absolutely devour your lessons and then use your research and references to build on my foundation of knowledge and experience. Though maybe considered irrelevant to most I absolutely appreciate your ability to articulate your points without trashing established misconceptions or trashing others within the industry. The manner in which you address fallacies and then correct and validate your points is masterful! I absolutely respect what you represent and the manner in which carry your channel. And I am truly grateful for you and your content. It has helped me greatly in repairing years (ok, decades) of damage, and been an integral part of my rehabilitation and evolution. So again, Thank you so much!!!
Top-quality content. As a beginner, I work on my quads but neglect my hamstring. It's important to maintain the quads and hamstring ratio to prevent ACL injury. Thank you for pointing this out. I also get knee pain in the right knee.
Not sure how old you are but if you're around my age group (mid 30s) your body will thank you honestly. I am genetically very blessed with my legs and always have been but developed a habit of doing super heavy everything leg wise but neglecting my hamstrings...a few injuries later I have learned my lesson!!
As someone who has torn his ACL three times, I wish I took this into account years ago
Anybody else stop what they're doing when Jeff drops a new video? I always learn a ton and appreciate all of the work he does. Keep it up!
Nerd Jeff.... 😍
Bro? 💀
Down bad
Sus
Angel Vivaldi watches Jeff? My two worlds are colliding
Sussy Baka😜
One Jeff loves the leg extension and the other Jeff hates it!
Ikr !
I like Jeff more than Jeff tbh
Don't get me wrong I like Jeff but I'm gonna have to go with Jeff on this one
Nave
Yeah... Jeff is wrong.
My name jeff
Jeff continues his war against backward ballcaps and thick-framed eyeglasses
Bro Jeff's technique is 11/10 perfection
2:55 Jeff Cavaliere wants to know your location
Theory and empirical research don't always align. Sometimes you may theorize something in great detail and it will make logical sense (Jeff Cavaliere), but you don't observe the predicted effects in practice (evidence).
Jeff unfortunately doesn't know much.
the JEFF is strong in the fitness community
Cavaliere & Nippard
@@Ayayron_e3 Jeff is a physical therapist who trains athletes so that's why he errs on the side of caution for lifts. A leg extension isn't "necessary" and lots of people have knee problems, so that's why he doesn't recommend them from an injury-prevention standpoint.
@@he6agonzxdv467 3:10
This video is perfect, thank you so much! I really struggle with our theoretical textbooks at school, I can't even understanding basic principles. This makes it so much easier for me to fathom. Subbed, liked, new fan ❤️
5:44 Bro Jeff hyping himself up for the leg extension cracked me up!!
olaf 5:49 with him just sitting there looking around was funny too
Im 3 years late to this vid but this is really the most comprehensive video I've seen on leg extensions explaining then with real context its amazing!
Dude's wearin' an argyle sweater at the gym. I love it. Keep it up, Nerd Jeff
I like leg extensions. When I do the regular leg exercises like squats, Bulgarian split squats, lunges, leg press, my hamstrings and glutes are sore as poop but my quads not at all. My trainer said many ppl aren't like that and tend to lift using their quads. So I like leg extensions to actually hit the quads.
So important to push through the limit when it comes to leg extension, the "electric chair".
that does little growth. all about the squats like real men
@@lionheart93 Of coarse squat and leg press these compound movements should be prioritized
@@jeongless33 whats the best creatine?
@@lionheart93 Simple creatine monohydrate mate. Watch Nippard's video on creatine.
2:21 BRO JEFF HAS ME DEAD
I love that you have plenty of life experience (clearly) but also cite real evidence from research to back up your claims! Keep up the great work!
I'm studying CFT and i Loved the calm way of explaination and muscles anatomy clarification in aside picture. Keep going with more clarifting on anatomical pictures, to know the exact targeteduscles
I lost it when Bro Jeff took out the straps 🤣
The debut of Nerd Jeff plus Bro Jeff in one vid? Mind blown! Yes I did legs today and am watching on Thursday!
I love the effort put in this video. A little movie with three characters. Very good, thank you
i died when gym jeff had airpods in when he had the beats headphones around his neck
Progressive overload: check
Enough food: nope
My kneecaps: **have left the chat**
I'm a Doctor of Physical Therapy -- and I am sending this to many physical therapy students. Great Video.
If your a physical therapist why do physio hate leg extension but trained sport exsercise science say there good for rebilitation
Jeff, I'm literally sitting in my car outside of the gym digesting a larger than normal lunch (plenty of myths on that) while reading about leg day exersise and your technique Tuesday video just alerted me. Thank you for the tips, been following your advice for awhile in my training and I've made significant gains backed by your consice analisys of studies. Very much appreciate the production value you put into your work, keep it up and thanks again.
Your videos keep on getting better.
I'll say it now, I'll say it always. This is the only true fitness science channel you need. Great job, Jeff! 👍🇨🇦
And sean nalewanji
😂 I love the new nerd parity character please use him more
Technique Tuesday's back with a bang....
Great for my knee pain. Bad knee feeling a lot better after a few weeks using light weights. Gonna do this for at least 6 months before jumping back into squats after 2 year hiatus.
I like what your form breakdown looks like.
Me and my girl was just about to hit legs today and this popped out! Guess we gonna watch this first!
you're really the goat for these technique tuesday. i know you mainly cover workouts on these tuesdays but could you even go over techniques for taking supplements and possibly cover what supplements you recommend?
This exercise is a supplement to heavy lifting of squats, brilliant take. I was putting too much weight on these, thanks a lot.
I loved the video because those are the lil details we expect from a personal trainer, and portraying the wrong ways was super cool, it deffinitely make us do it just right way!!
Bro Jeff is my SPIRIT ANIMAL
Here for Bro Jeff's routines to incorporate into my workouts, thanks!
Loving the sheer amount of great content recently!
Your 'Gym Bro' vs 'Poindexter' examples are hilarious! Entertaining, while informing at the same time.
Best series on the net💥💥💥🏆🏆
I was just thinking too that I need to start focusing on my quads. Perfect timing.
Just because of the effort you put into those small example clips I liked the video
I just tried doing extensions from a similar angle to the one you recommended by putting a weight plate under my thighs and it helped tremendously.
The different outfits for the bad form shots are hilarious :). Great vid as always
Extensions are good when done correctly- targets great!
Love you jeff
*Leg extention* exist
Jeff Nippard : _make a video about it_
Jeff Cavaliere : *wants to know your Location*
Bro Jeff really was on fire in this video.
Nice sweater Jeff
Regarding knee extensions, over time they definitely do thin the patellofemoral joint cartilage, which can lead to chronic patellofemoral joint syndrome, which is very painful and very hard to alleviate.
Peer reviewed source?
Sick video man these tips are very helpful
bro this is a fire ass, calm and informational video wow thanks !!!
Just found this channel and wow I'm amazed! Loving the content 🙌
Nerd Jeff the best new addition
Have been hammering this for 5 days and already see the gains! Thanks big Jeff! That leg extension tech👌
hahahah false
@@stellanlindh7873 😂
Fluff exercise? I love leg extensions! Probably my favorite exercise on leg days
the wrist straps - In all seriousness I have used them for leg extensions once or twice. Pulling myself into the seat very firmly, I find, helps me get the most out of my sets and reps. Where my fingers/wrist start to weaken eventually from pulling into the seat, straps have given me that little extra help. The only reason I don't do it so much now is cos I know people will think I'm dumb for doing it and yes I do care about that. Secondly I don't go so heavy now on extension, lighter and higher reps like Jeff suggested here, as well as isometric holds and very slow negatives.
You are the best fitness youtuber❤️
Nerd Jeff and ‘Bro’ Jeff.. 😂😂. Classic. Love it
Good. I can try this for my Squatober challenge. Already have lost a few days so this may help.
Nerdy, overly strict Jeff and Bro Jeff were killinggg it in this video 😂
I'm a 50 yrs old female salsa dancer and want leg definition. This was extremely helpful😊
Perfect Jeff it’s leg day
Everday is leg day
Just in Time for tomorrow’s leg day!!! Hope you had a great birthday bro!!
Only bro Jeff could pull off using straps on a leg extension
I actually do leg extensions but use single leg at a time helps a lot for knee pain and isolates each leg
Same bro
This exercice is actually good for the ACL if loaded properly. Focus on many reps and low weight. progress the weight slowly if you have problems. Of course, if you have excruciating knee pain you should consult a PT.
Happy Birthday bro!! Hope you had an amazing day and that the future holds great thing for you. 💪🏻💪🏻
There's actually 5 muscles for the quads not 4. The fifth is called the Tensor Vastus intermedius lies over the vastus intermedius. lts
job is to stabilize the patella during upward and downward
patella movement (Grob, Ackland et. al.) . I talk about it in my book among many other topics.
i used to get great leg workouts super setting extensions and leg curls then doing squats... seemed to be much better for me then doing them after squats...
Always watch your video before training just so I have a fresh idea on how to train properly 💪🏻
I use leg extensions at the end of quad dominant workout. I have plate loaded machine where I use the bottom position. This makes it heavy at the top. Also I do one leg at a time and lower to shy of 90 degrees. That is best way to do this to avoid knee injury.
I get hyped for leg extensions bro!!
Thank you.. I’m going to try tomorrow
So what are we calling this new Jeff?
casual jeff
filthy casual jeff
Nerd jeff
Betajeff?
An additional possible benefit that the leg extension provides is reducing potential muscle imbalances, by doing single leg reps.
Notification Squad! Just in time for leg day too 💪
Thank you! I have this machine at home and i was scared to do it but now im gonna do it
Thanks for the tip with the toes pointing, i will try it.
I always do 100 Reps with the leg extension. I choose a weight that i can move controlled max 20 times. After the 20 reps, i lower the weight 1 down and make 20 again (no rest, only the few seconds that you need to change the weight). Then lowering again 1, do 20 again. And so on, till you had 5x20 reps. Burns like hell.
Interesting info on the safety aspect.
Thanks for that one.
Very good.
Hy jeff !hope you answer mu query this time. Is carb cycling good for gaining muscles rather than bulking phase . As during bulking we also gain fat and while we shred our fat during cutting the actual muscle gain is 2 -3 pounds and in carb cyling we can gain muscle with less fat. Hope you answer my query🙏
thanks man been trying to hit them more optimally
When I do extensions I've found that doing 100 slow reps low weight with drop set if necessary, to really warm up my quads. Then I'll start around 150 to 200 lbs and do however many reps is possible, and drop set the weight 10-15 pounds until I get all the way down the stack, with this method I grew my legs strong and large within a year
Exactly what I needed. Thanks Jeff!
I love nerd Jeff so much
Your Videos are not just helpfull, but also entertaining, without making the Video bei ridiculous. Really appreciate this!
There are multiple studies showing that the hack-squat activates more quad muscles than any other squat variation. Including regular squats. Why didn't you add hack-squat?
And if you want to isolate the rectus femoris I would highly recommend doing these lying down. You might feel an intense stretch that will be painful, but that's because that muscle isn't used to exercising its full range of motion, especially if you do seated knee extensions all the time. So if you feel pain, just drop the weight as you retrain your body to stretch out the muscle rather than the tendons.
It is astounding how Jeff puts up all this information together and you can almost tackle every muscle group and we still have people doing 360 no scope ladder stalls in the gym smh 🙄
Gonna turn my quads into quints.
Do it, brother. Invent that new muscle.
Too late, a fifth quad muscle was discovered a few years ago, the tensor vastus intermedius.
Paper: www.ncbi.nlm.nih.gov/m/pubmed/26732825/
Can you even imagine someone replying to a joke comment with a scientific paper anywhere else on TH-cam? Jeff's comment section is like none other and I fucking love it.
@@NotSilasPipson 😂
You’re a legend
just in time! i'm getting to much knee stress from leg presses, gonnaa switch it up today for better recovery of the joints
great video man. keep them coming
💪💜💪Thanks Jeff...REALLY TRYING TO GET MY QUADS TO GROW. 💪💜💪YES THEY 🔥
Jeff, thanks for stimulating both my brain AND my humor with this one 😂 #LongLiveBroJeff