ERIC HELMS: How to Train Legs (Quads, Hamstrings, Glutes, Calves)

I had Dr. Eric Helms back on the Swole Radio Podcast to discuss optimal training for leg hypertrophy. We discuss:
0:52 quads - including discussion on squats, lunges, leg presses, smith machine squats, and hack squats
26:46 hamstrings - deadlifts, RDLs, good mornings, hamstring curls
40:42 glutes - necessity of hip thrusts and abduction work. Squat, hip hinge patterns.
49:31 calves - seated vs. straight leg calf raises, weighted stretch
56:29 adductors
57:41 Eric’s contest prep update
Find Eric here:
3dmusclejourne...
IG: @helms3dmj
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About me: I'm a medical doctor and pro natural physique athlete based in Vancouver, Canada. I seek to share science-based perspectives to help people lose fat and build muscle. These will reflect the current expert consensus in the scientific bodybuilding community. I‘m lifetime drug-free and have been training since 2012.
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Disclaimers: Consider seeing a physician to assess your readiness before beginning any fitness program. Information presented here is to be applied intelligently in the individual context. I do not assume liability for any loss incurred by using information in this video.
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#EricHelms #LegDay #DrSwole
#MuscleGrowth #Bodybuilding #bulking #PushPullLegs #UpperLowerSplit #Squat #deadlift #chestworkout #backworkout #shoulderworkout #armworkout #legday

[@DrSwole]

Eric and I discussed optimal training for the upper body here: th-cam.com/video/FEDyT1C4rU8/w-d-xo.html
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I wrote the first book on hypertrophy periodization! Find it here: askdrswole.com/

[@vistian]

Love these talks with Dr. Helms! Thanks!

[@DrSwole]

Appreciate the feedback!

[@tomaszrokicki1992]

About lunges: they become a different exercise when you do reverse barbell lunges in a squat rack one leg at a time, rest for 1-2 minutes and then do the other leg. When done this way, they're not cardiovascularly more taxing than squats, although the time spent under the bar is doubled (however, the load is lower). I've been lifting for 2 years now, I weigh 220 at a little over 6'1 with 26,5 inch quads and I can do 150 pounds for 8 reps per leg. After the lunges (3 or 4 sets) I do leg extensions (3 sets, using intensity techniques here). I've having a lot of fun with lunges done this way and I seem to be progressing nicely, hoping to get 27 inch quads from them and do 190 pounds on the bar for 8. Will let you know if it worked:)

[@DrSwole]

Thanks for sharing!

[@kneewizard6246]

Yes, stretching is key for stiff people, and if it directly causes gains why not?! Poor mobility is very problematic for leg training. RDLs for example, you get less range so less stimulus, more weight so more fatigue, higher chance of back rounding and serious injury. Free weight squats to depth is more doable with elevated heels, but thats less stable and can cause shin splints. Leg press to depth is basically impossible. Loaded stretch on a tight adductor magnus = DOMS and slow recovery. Even peripheral nerves can be tight, and leg press calf raises can really irritate them. You can always avoid going to depth on anything, but good luck making gains and not getting injured doing only partials at short muscle lengths.

[@antoinebonzon6151]

So would you argue, Eric, that the only muscles of the back that will experience significant hypertrophy from deadlifting in most individuals are the erectors?
Great video!

[@ryandalessandro4139]

One of the best series on YT 👍🏼

[@DrSwole]

Appreciate the support!

[@ColeDano]

Another great convo with the Dr and Eric.

[@DrSwole]

Thanks my man

[@VeNeRaGe]

wow. can't wait to watch!

[@DrSwole]

It's a good one 🔥

[@marcusorillius6971]

Great info, thank you!

[@keepquiet]

will you rewrite your glute program after your convocation w eric helms....are you going to re-think the sumo stuff and hip thrust in your program

[@DrSwole]

I’ll give it some thought

[@gokukakarot1855]

For the algorithm

[@bioatschool]

Here to support. New subscriber here

[@DrSwole]

Welcome 👊🏼

[@jarnailsinghsingh8904]

please tell about inner chest line how to get it and dose it depend on genetics

[@Yeahhoee]

genetics mate, you can get it bigger but you cant change the shape

[@cdrtej]

Ask Omar about the ass-chest

[@DrSwole]

Agreed that you can't change your insertions. Best you can do is to aim to grow your pecs overall