I love doing squats in the 20-30 rep range. Not only 20 reps but slow controlled deep squats. The burn is unreal and taking a shit the next 3 days is horrible! It’s a great time!
Just what I needed to hear. Groin strain and knee tendinitis after going heavier on squats these last few months. Was looking for a reason to go a bit lighter with more reps.
Funny enough it was the heavy lunges that got me. Just strengthen them with adductor and abductor in warm ups and it'll be good. I do 4 sets of 25 of 210 with them and I can lunge 225 barbell without risking the injury when 150 fucked my groin up
@@batcountryboy93I wish I never did lunges a day in my life. I was doing 200 lunges, 100 on each leg once or twice a week depending and over time they completely destroyed both of my knees. Once I got into physical therapy my therapist told me he never recommends lunges for that exact reason because over time it will destroy your knees one day. He recommended glute bridges and hip thrust over lunges any day.
I think some people’s issue with heavy squats is that they aren’t doing enough volume to stimulate that leg growth. That’s why when you get into the higher rep ranges with more reps volume increases a bunch and legs start to grow
I actually done very few squads, knee problems and pain but I got even bigger legs from cycling especially uphill, indoor and outdoor, still if you don't have any knee pain problems, squads are definitely the way to go
Lightweight baby. Yeah buddy! Seriously though, legs are volume machines. They're built for it. We stand on our legs all day long. It makes sense that to spur growth you need volume which equals MORE time under tension. Get it Jeff and Jesse!
Did squats when I used to compete. I don’t do squats or run any longer bc of my knees. Reverse lunges do not affect my knees at all so I do those instead.
This is true especially for skinny dudes. I found out by accident in highschool. I would just hammer reps cause I really liked leg day. My legs grew so quick even with a fast metabolism and mediocre appetite.
Form is the master , and it will grow your muscles, once grown it will naturally increase your capactity for serious strentgh gains later on , be patient, but drill in that form on lower weights
I’ve always done squats with higher reps 10 to 15. I also ride a bicycle seven months a year and during the ride I will stand and pedal for a couple minutes. I have defined lean muscular legs at 163 pounds so many guys in the gym Think it’s so much about how heavy they can lift and nothing ever changes and if I say something to them they will think I’m insane. Oh well, their loss L O L.
I wish I could do any of this. I'm 31 and fit, yet my right knee is fucked up for no apparent reason. I developed chronic PFPS about two years ago doing heavy leg presses, and it simply never recovered after that. :(
I don't think you need 25 reps. If there's any time where I get into 25 reps then it's just typically not enough and I can just keep going and going and going creative I'm not hitting failure at 12 or 15 reps then the weight is too light
Should the order of exercises be altered as well? If I was starting with heavy squat, should I start with the lighter squat with more reps or that Bulgarian split squats that are heavy?
Of course not, this is a great metabolic alternative for people that still have a hard time growing their legs even when squatting heavy, as well as for people with injuries that simply cannot handle heavy weight when squatting
@athleanx Wow you replied!!😲..... Thank you so much for taking the time to respond! If i get into any sort of leg injuries ( hopefully not) i will take this method into consideration..Thanks again for the response...Iam looking forward to your future contents❤️💪
Yes, for most, I’d recommend starting with a seated hamstring curl. 5 sets total- 2-3 warm up sets and 2-3 “work” sets. Then follow that up with lighter weight, higher rep Barbell squats. 2-3 works sets. Then switch back to hamstrings and do some type of hip hinge movement- rdl, good morning. Then move into your heavier Bulgarians. .
Choose your rep range first and let that dictate the weight. I recommend a 10-15 max rep range for BSS because, for me, the burn becomes too intense beyond that.
I play a lot of badminton. I want to build bigger legs but find after squats I can’t move properly for a couple days, so I have to schedule squats when I don’t have a badminton match in that 2 day range. Is there a way to avoid that ache?
Me.some kind ofstiffness or lumbago, dont use heavy weights or maybe you dont do it correctly..stop for a while the squats ,use other exercise for the legs
Do them with light weights, slowly on the eccentric and don't go as deep, get to parallel basically. Have to build your base, probably too weak in certain areas. Been there many times. Also, work on lateral mobility and stiffness, I find thats a common problem. Side lunges, cossack squats, etc. Best wishes to ya. Peace ✝️
@@alexgutierrez1599 to add to what Alex said here, even if not too tall, but have longer femur length, you need to squat with less depth as well to maintain a more upright position and less back stress. Until you build up proper strength and stability anyhow for sure.
The tattoo confuses me-it’s the white tree of Gondor, yes, but also the spell of the One Ring? So basically this is the iconography of what Denethor and Boromir would have wanted, bringing the Ring to Gondor and creating a new line of dark lords? Like, the Doors of Durin have both Elven and Dwarven elements, showing the good will of each group in the second age. But there literally can’t be an alliance with Minas Tirith and Mordor. It would become another Minas Morgul, a dead city, the white tree burnt at Sauron’s behest. So what is the tattoo trying to say?
Whatever weight I use, my quads are destroyed(for 5 days) after 10-20 reps and my hamstrings contribute zero. I beginning to believe they don’t exist for anything beyond straining my lower back. Then again, I have a genetic muscle deterioration disease…plus alcoholism.
BETWEEN 20 - 60 REPS I GROW BEST - BUT ONLY 1 SET. I FOLLOW THIS WITH LOUNGES, 1 SET OF 1 MINUTE WITH 2 DUMBBELLS OF 12 KG IN MY HANDS. CALVES WON;T GROW - NO MATTER 1 SET TO FAILURE, 3 SETS TO FAILURE. THEY BECOME SMALLER ACTUALLY,
Kind of, but more specifically change the rep scheme and weights so that your bigger compound lift gets the high reps light weight and the auxiliary lift gets the low reps heavy weight.
Boromir was a flawed man, but died honorably. I bet his quads were huge.
They were colossal
Even the Orcs were impressed
Respect for the Tree of Gondor tattoo. Love it.
Love to see it 💯
I love doing squats in the 20-30 rep range. Not only 20 reps but slow controlled deep squats. The burn is unreal and taking a shit the next 3 days is horrible! It’s a great time!
Hi how many sets would you do at this? Thanks
What weight?
Good for you! Just keep in mind that the "burn" doesn't mean growth. It just means you have to much lactic acid in your muscle
I was hoping he’d give me the secret of not doing anything and getting bigger legs.
Brosciebcelife had a solution on how not to do leg day.
Yeah, wrong channel for that. I think you need Beelzebub.
The secret is that there isnt any secret..only hard work
Manipulate myostatin, become big by just eating grass like the Belgian blue cow breed
There is. Easy more and do less. You may get bigger everything, but the legs will get bigger too!!
Just what I needed to hear. Groin strain and knee tendinitis after going heavier on squats these last few months. Was looking for a reason to go a bit lighter with more reps.
Funny enough it was the heavy lunges that got me. Just strengthen them with adductor and abductor in warm ups and it'll be good. I do 4 sets of 25 of 210 with them and I can lunge 225 barbell without risking the injury when 150 fucked my groin up
@@batcountryboy93I wish I never did lunges a day in my life. I was doing 200 lunges, 100 on each leg once or twice a week depending and over time they completely destroyed both of my knees. Once I got into physical therapy my therapist told me he never recommends lunges for that exact reason because over time it will destroy your knees one day. He recommended glute bridges and hip thrust over lunges any day.
Why do you need a reason? What are you worried about? It's your training, just do whatever you feel is best for your body at this moment
Me to
Straining your groin ain’t fun
Props for the White Tree of Gondor tat!
LOTR is high IQ. 🧠💪
"Gaindor calls for aid!"
Gondor calls for gains
Where was GAINdor when the Westfold fell?
Approved by Tolkien
🌳
Greetings from Bulgaria
Love your videos 💪🏻
Thank you for helping to invent Bulgarian split squats
@@andymicklewright3993 💪🏻
Your content are always on point, never stop!
I think some people’s issue with heavy squats is that they aren’t doing enough volume to stimulate that leg growth. That’s why when you get into the higher rep ranges with more reps volume increases a bunch and legs start to grow
Love the Tolkien tattoo. That's the only reason i clicked. BUT this advice is golden.
I actually done very few squads, knee problems and pain but I got even bigger legs from cycling especially uphill, indoor and outdoor, still if you don't have any knee pain problems, squads are definitely the way to go
which is almost exactly what he said. Cycling up hill us just doing light weight x high rep volume.
Squats*
Jessie's improvements are very impressive.
Can't believe the hypertrophy. Respect the time and effort.
For Gondor!!
Started doing that a few months ago. It definitely works.
Actually I've been doing this for years now. High reps for squat low reps for Bulgarians. It works people. 😊
Lightweight baby. Yeah buddy! Seriously though, legs are volume machines. They're built for it. We stand on our legs all day long. It makes sense that to spur growth you need volume which equals MORE time under tension. Get it Jeff and Jesse!
Jesse with the LOTR tat. Baller!
This video is amazing, love how cool it is!
Do Heavy Bulgarian Squats. Got it
Tom Platz would be proud of Jessie’s legs…😂😂😂
Jesse's beard straight slaps🫡🫡 🎉👏👏
Damn Jesse is a big LOTR fan? I'm about to get a Gurthang tattoo.
Love your work guys!
I want to get 6 packs, please give me the best 4 exercises!
🙏🙏🙏
Did squats when I used to compete. I don’t do squats or run any longer bc of my knees. Reverse lunges do not affect my knees at all so I do those instead.
jess that tattoo😍😍😍😍😍♥️♥️♥️♥️♥️
Awesome! Still hate Bulgarian Splits though. Feel like my hip's gonna pop out...
might have to play around with the set up a bit.
This is true especially for skinny dudes. I found out by accident in highschool. I would just hammer reps cause I really liked leg day. My legs grew so quick even with a fast metabolism and mediocre appetite.
Not Jesse’s legs for an example 😂😂
I would’ve never thought to Bulgarian split squat over even the 50 pound dumbbells, but nowadays I’m doing them with 80s
Form is the master , and it will grow your muscles, once grown it will naturally increase your capactity for serious strentgh gains later on , be patient, but drill in that form on lower weights
ELENDIL!!!!!!!!!!!!
Hypertrophic gains are in the 10-8 range. Heavy lifting with more sets equates to more gains and mass with a pump.
I’ve always done squats with higher reps 10 to 15. I also ride a bicycle seven months a year and during the ride I will stand and pedal for a couple minutes. I have defined lean muscular legs at 163 pounds so many guys in the gym Think it’s so much about how heavy they can lift and nothing ever changes and if I say something to them they will think I’m insane. Oh well, their loss L O L.
Would you recommend this approach to upper body as well?
I have the same tattoo on the opposite thigh!
I'd love to see a debate between you and Rip.
Now that I'd pay to see.
Really cool leg tattoo 😂
What if you are trying to decrease inches from around the hips and thighs…? 🤔
I wish I could do any of this. I'm 31 and fit, yet my right knee is fucked up for no apparent reason. I developed chronic PFPS about two years ago doing heavy leg presses, and it simply never recovered after that. :(
I don't think you need 25 reps. If there's any time where I get into 25 reps then it's just typically not enough and I can just keep going and going and going creative I'm not hitting failure at 12 or 15 reps then the weight is too light
Facts!
Should the order of exercises be altered as well? If I was starting with heavy squat, should I start with the lighter squat with more reps or that Bulgarian split squats that are heavy?
FACTS!!
Jeff, What's the background of this advice? Why would we do so, apart from you telling us?
Yes, tell me why…
I bid you stand, men of the west 🗡️
Mike O says never ever lower the weight. All ways get nasty and heavy. He’s the biggest natural body builder on the planet so I’ll stick to his advice
I follow you ppl split...in that u suggested to do 4-6 rep range on squats... should i change the rep range now??🤔
Of course not, this is a great metabolic alternative for people that still have a hard time growing their legs even when squatting heavy, as well as for people with injuries that simply cannot handle heavy weight when squatting
@athleanx Wow you replied!!😲..... Thank you so much for taking the time to respond! If i get into any sort of leg injuries ( hopefully not) i will take this method into consideration..Thanks again for the response...Iam looking forward to your future contents❤️💪
Umm, Jesse is the thirst trap of the season! Dayummm!
Does this work for other muscles too
So true my quads feel bigger because of me doing more reps with both legs and my glutes also feel bigger
Elendil!!!
Should it be like 3 sets of 15 reps for squats, and like 4 sets of 8 for the heavier split squats?
You can also play tenis , squash , swiming , pádel tenis ❤
I'm working 5 days a week and every day at work I do 35000 steps and 20 km. I tried havy and light weights but my lags not grow.
You do the light squats first then the heavier Bulgarian, etc. after?
Yes, for most, I’d recommend starting with a seated hamstring curl. 5 sets total- 2-3 warm up sets and 2-3 “work” sets.
Then follow that up with lighter weight, higher rep Barbell squats. 2-3 works sets.
Then switch back to hamstrings and do some type of hip hinge movement- rdl, good morning.
Then move into your heavier Bulgarians. .
Tom Platz agrees
Does that apply to everything else?
I will definitely give 3 months to see how I get on with it
What kind of rep range with the heavier dumbbells on the Bulgarian SS?
Choose your rep range first and let that dictate the weight. I recommend a 10-15 max rep range for BSS because, for me, the burn becomes too intense beyond that.
@comingverysoon Yes, nothing burns like the BSS. I'm currently at 45lbs dumbells and 9 reps. Thanks for the input!
Is this only for people who are lifting heavy and seeing no results, or are they telling everyone to do legs like this?
What if your doctor said not to do weighted squats?
I now love Jesse
Hack squat > back squat (for most people)
Very true
Cool tattoo!
I play a lot of badminton. I want to build bigger legs but find after squats I can’t move properly for a couple days, so I have to schedule squats when I don’t have a badminton match in that 2 day range.
Is there a way to avoid that ache?
I think it would mean you're not squatting frequently enough if you ache every time.
@@liamjohnson7887that was one thought, I’m probably going heavier than I need to and my legs aren’t used to it
So would it work for chest and back to add more reps sometimes
I don’t know why my lower back hurts really bad after doing squats ? Has someone dealt with this problem ?
Use a belt, but barbell squats are overated compared to hack squat and seated leg press machines, your complications are a perfect example of why.
Me.some kind ofstiffness or lumbago, dont use heavy weights or maybe you dont do it correctly..stop for a while the squats ,use other exercise for the legs
Do them with light weights, slowly on the eccentric and don't go as deep, get to parallel basically. Have to build your base, probably too weak in certain areas. Been there many times. Also, work on lateral mobility and stiffness, I find thats a common problem. Side lunges, cossack squats, etc. Best wishes to ya. Peace ✝️
Are you tall? Like 6+ Feet? Technique and form must be good to prevent injury.
@@alexgutierrez1599 to add to what Alex said here, even if not too tall, but have longer femur length, you need to squat with less depth as well to maintain a more upright position and less back stress. Until you build up proper strength and stability anyhow for sure.
I tell people that want big legs all the time, "you walk on your legs all day." You either have to go heavy or go harder.
We all nerds came here to say we likes the tattoo
The tattoo confuses me-it’s the white tree of Gondor, yes, but also the spell of the One Ring? So basically this is the iconography of what Denethor and Boromir would have wanted, bringing the Ring to Gondor and creating a new line of dark lords? Like, the Doors of Durin have both Elven and Dwarven elements, showing the good will of each group in the second age. But there literally can’t be an alliance with Minas Tirith and Mordor. It would become another Minas Morgul, a dead city, the white tree burnt at Sauron’s behest. So what is the tattoo trying to say?
It’s saying “I like LOTR but am not a big enough nerd to care”
I can't go high on the Bulgarian Split Squats, those things kill me.
What about if you have degenerative disc disease and you can’t squat?
What if I am too weak to take the heavier weights from the rack? 😪
Then go medium. Do quality reps with good form.
Jesse needs an athlean x tat
If your legs look like his... never wear shorts.
Whatever weight I use, my quads are destroyed(for 5 days) after 10-20 reps and my hamstrings contribute zero. I beginning to believe they don’t exist for anything beyond straining my lower back.
Then again, I have a genetic muscle deterioration disease…plus alcoholism.
One day at a time. Cold turkey, get yourself to an AA meeting.
I get huge quads just by sitting on the shitter 🤣
👏🏾👏🏾👏🏾
BETWEEN 20 - 60 REPS I GROW BEST - BUT ONLY 1 SET. I FOLLOW THIS WITH LOUNGES, 1 SET OF 1 MINUTE WITH 2 DUMBBELLS OF 12 KG IN MY HANDS. CALVES WON;T GROW - NO MATTER 1 SET TO FAILURE, 3 SETS TO FAILURE. THEY BECOME SMALLER ACTUALLY,
I just use front leg press.
i miss sqauts, i busted my knee 9 weeks out and still no good.
How do I get a bigger and firm butt? I don't have a gym and only a few dumbbells.
Look up The Great Gama. Observe his mighty legs built mostly from Hindu squats. 👍
Why?
Slow eccentric hack squats to the very bottom, burst up. No more than 2 plates/ side needed.
Do so many split squats you split your pants legs like the Incredible Hulk
I found that bulgarian squad with heavier weight are much more stable idk why hahahha
Why are your voices so high in this video lol
But…my knees man. I’m old.
What about growing butt without growing legs?
that's the easiest part, there are many moves to work the glutes without having effecting your legs
bbl
Why wouldn't you want to grow your legs?
If more butt, wider squats, somo deadlifts, and hip trust. You are gonna work legs regardless but you can target your glutes more.
i dont think i could even do 25 squats with no bar
My lungs would crap out long before my legs doing so many reps on the squat.
Improve your cardio
it feels that way. once you start doing it it will take only a few weeks and you would be able to do it easily
Then do 10.
nice tattoo. FOR GONDOR!!!
Just squat heavy
15-20 😢😢
So less weight, more reps
Kind of, but more specifically change the rep scheme and weights so that your bigger compound lift gets the high reps light weight and the auxiliary lift gets the low reps heavy weight.