I started doing your follow alongs a week and a half ago and i can already see progress. You have amazing content and I enjoy watching your videos, keep it up!
Absolutely get that knee over the toe! It was my limited dorsiflexion in my ankles that caused all my damn knee and ankle injuries in volleyball. Never since! Thanks for this video.
If you have an exercise ball (fairly common in houses) you can do the full bridge to hamstring curl instead of slider version at 7:50 with greater effect
5:20 OMGGG I can't believe you're recommending this. This is going to cause injuries. Look at that knee going over the toes. This is going to be so bad, your knee is going to explode....
Consider the range of motion in relation to the knee and the amount of load being employed. Two other things that many people do not factor in are mobility of the ankles and flexibility of the calves. When these two things are properly developed, a person can carry a significant amount of weight on his or her shoulders in an upright position where the body's center of gravity is more in line with the heel of the foot rather than the ball of the foot. The lack of these two things is usually compensated by wearing lifting shoes with high heels, hence the strict rules regarding the height of the shoe heel in Olympic weightlifting competitions. Mobility of ankles, flexibility of the calves, position of the body's center of gravity in relation to the lower back, placement of and amount of load. Olympic weightlifters train and compete for many years without blowing out their knees because of their work with respect to, and development of these factors.
This is exactly what I need. I can't do squats (for unrelated reasons) but my knee(s), especially the right one, is very weak. I like doing lunges and your video will provide a great routine to hopefully make some progress. Thanks!
Great video, I´ve running a lot in the last months and this morning while I was running up hill I felt a sharp pain on my knee, now it hurt even when I walk, hopefully some rest and this exercises will help
I‘m struggling with Knee pain for a while, but when i do these exercises i have the feeling it gets better 😄👍 pain especially while the split sqat on the back leg when going down, any ideas what could cause this? Thanks for your great work 👌🏻
Loved this since I am training my knees, too. I watch all of your videos and I haven't seen you do a pistol squat tutorial yet. I am pretty lanky, so it's hard for me; 6'1, 3'7 legs. I'd appreciate if you did a video giving your experience on training for a pistol squat.
I have a question regarding knees: When doing lunges my feet have a tendency to roll outward(supinated feet is present). When doing a pistol squat,my hips want to rotate inward, and my knee tracking gets poor. Physio told me to do pistol squat isometrics with a band pulling my knee inward. But i feel that my motor control above the knee got a bit better, but state beneath the knee got worse. Meaning that the supination has gotten worse, and i got inflammation at the goose feet(pes ans) tendon from rope jumping, and running. Could you please provide some insight about it, and what muscles should i attend to? I can provide the equation, but i need help in solving it. And i am so close!! Thanks for the book recommendation. Your videos are great.
I had tibia a Fracture and I have problem with my ankle after removing the cast, I can’t run the pain is killing me, please what kind of exercises would I do ?
Check in all the comments but I didn't find the answer. I'm dealing with femoropatellar syndrome (patella tracking @1:38) for over 4 years now with tight quads/calf/hamstring and iliotibial band. My condition got way better after changing pretty much all my diet (gluten, solanaceas, coffee, sugar, etc) but still have tight muscles and not good patella tracking = chondropathy. I wanted to know if those exercises would be recommended since I am not in the "preventing" state and if adding hips mobility & strengthening would be best to get back my knees right on track? Hope you'll be able to answer my question. Except from that.. You are a Legend! Thanks for all your time and efforts. Great videos 🙌⚡
Amazing video! Was actually searching for new exercises like that. And that is just a perfectly timed one! Great content. I liked the myths part as well. Perfectly done!
Definitely great for prevention but if you already have a knee issue then those quad exercises might aggravate the knees further as there’s a bit too much knee flexion. Maybe try some spanish squat isometrics for a while and then progress to these movements after quad and patella tendons are stronger and pain has reduced
Great video, the knee dropping inwards while squatting is a problem for me, hopefully it gets better with this :) And Tom, I want a 2nd video per week, do again your vlogs please :) And most importantly, when do we get an update for your OAHS ;)
Panini Paul working on the vlogs again. Lockdown and the current situation just left me without any motivation to create them (plus i was super busy). Working on creating them again
Hey Tom, I respect the work you're doing so much. The topics are on point and I appreciate that you listen to your audience. I recommend your channel to anyone I talk to in the gym about mobility.
I’ve been saying for awhile that the hamstring is probably the most neglected muscle in calisthenics Sliding leg curls and Nordic curls are brilliant bodyweight exercises that even top athletes do (and struggle with)
Hi Tom! I like the simpleness of your exercises!! And I’m trying to find your elbow strengthening video but it doesn’t seem to show up in my search. Could you give me the link?
I found that when I gently and progressively strengthened the knees with deep squats, duck walks and Cossack squats - they didn’t click as much and felt more stable
I had surgeries both legs meniscus partial resection years ago. My rehab was bad i did very little exercise. Mri shows my knees are kinda ok and doctors dont restrict my activity. They also dont know how to program exercises to just say to me squat or ride the bike. But i still feel weakness in left leg. I can do and progress in squats but single leg exercises or boxing feels like my leg would just give up. When i try to push through - it hurts, im afraid to tear it again being not cautious. Hope these exercises will help, although i tried some with not much progress
A late response so you may not see this, but did these exercises help? If you remember! Tore my meniscus recently, didn’t require surgery but looking to get the knee back to full strength. :)
@@CC-kf8gl yes they helped. I would add tibialis raises you can look for kneesovertoesguy for this. You will benefit from getting muscles around your knee stronger: quads, hams, but also ones that below the knee such as tibialis. And also train unilateral.
Sir, I have seen a lot of your videos, only after that, I started doing mobility workouts. I have knee valgus, I was wondering if you could do a video on how to correct it with bodyweight stretches and exercises, and how to fix posture. I am not sure if this topic is your expertise, but I just wanted to ask.
Hiya bud great video I have real tight ankle after I sprained it it I’m working on my mobility with it atm. Meanwhile while that is getting better could I use squatting shoes to be able to do these exercises and get the same benefits.
There so much crap information out there, but this one is so sensible some of these are part of regular routine . The knee over the toe thing is good to warm up for wrestling specific technique of a shot. The only thing I dislke is the bridge thing, I see strain of the lower back and neck
Hi Tom! I love your follow along videos and use so many of them for (whole body!) Hips, shoulders, pancake, hamstrings 😻 do you have a video / advice on a split for someone who is trying to weight train yo put on mass and INCREASE (not just maintain) flexibility? 🤔 i feel like this is a gap, from my knowledge anyway, in the fitness community
Melissa Piontek this video is what you’re after. I also have a couple of videos that are called “strong & flexible” which cover exactly what you’re after
😂 No though my other underwater creature (dolphin noise) friend has knees and (Dolphin noise) said he needed help so I decided to watch this video for info (dolphin noise) and yea...
Hi Tom, I get pain in my knee (under the kneecap, pain from patella femoral syndrome i think) when I do the first exercise and also have pain in that knee when it is the back knee of the lunge exercise (bending it under tension like going down stairs sometimes aggravates it too). Any tips on what I can do to strengthen without pain?
Hi Tom, when I do the elevated DB split squat @6:17 the knee of the elevated front leg is cracking and grinding when going into the final bent position. No pain. Have been checked out by PT (since this happens whenever I squat) and was told it's all good as long as there is no pain. Doing a lot of corrective exercises to get rid of the noises coming from my knee, which is how I stumbled upon your video here. What's your take on this (acknowledging that your are not giving actual medical advice)? Is there any progression for this exercise as to avoid the cracking and grinding? Thank you for putting up great material for years, these have helped me heaps!
Hi Tom, which one of your weighted or PNF routine would you suggest for a rock climber. I'm not sure if pike or middle splits would be more useful. I'm already getting daily chill mobility/stretch
Maybe make a video explaining why we shouldn't skip leg day as calisthenics athletes? It's so tempting to just focus on cool skills and completely disregard legs.
What if my knee is woobly during squats? And if I can't push back from the lounge or if my knee is getting sore from the exersice? Should I still do them then? Would it still benefit or would it be destructive? 😁☺️ Hope someone can answer I am usually pretty considerate of my knees, but also know I need to strengthen it.
Ao i dislocated my kneecap a few weeks ago and currently waiting for swelling to go so i can start rehab. Once i'm 100% will this routine help strengthen my knees so it doesnt happen again do you think?
the first exercise which knee are you actually working/strengthening? i have a bad knee but i am not sure which leg I should be doing what exercise on. Tom, perhaps in the future please indicate what limb you are focusing on?
Ideally both, having one legs be stronger than the other creates muscle instability which can actually contribute to damage, like Tom said you should really talk to a professional to see what exercise would be best for you to prevent making your knees worse.
Hi Tom, as usual a well done video with your typical style of explaining things that makes it so easy to follow. But I noticed that you sometimes use medicinal graphics of muscles, joints etc and show them just for a few secondst. Just from a watcher's perspective that doesn't really have any deeper knowledge about anatomy those graphics are very confusing and distract a lot from what you are saying, since I have to put a lot of focus towards those. Might be just me, but I thought that might be interesting for you to know. Thx for what you do.
For someone who is not an athlete is there much benefit in being flexible? I.e. as someone with an office job is my life going to be noticably better having stretching or mobility exercises in my life? Is it 'natural' to be flexible? And in your view should that question even matter?
Hey Tom , i have a question non related to the video : Is it necessary to change your workout plan after doing it consistently for 4-6 weeks ? And if yes what should/can you change? Because if your goal is strength can't you do the same schedule and workouts every week by applying progressive overload without changing anything?I have heard this (that you should change your plan after 4-6 weeks) a lot of times so i am kinda confused,thanks!!
4-6 weeks is rather fast to switch up a routine.. as you mentioned, progressive overload is key. If you're able to incrementally increase weight or reps over time, you're making progress, which is the ultimate goal. There are 3 main reasons why you'd want to change up your routine/program: 1) Extended plateau - if you're not making any improvements (and you're not where you want to be, whether that's a strength goal or body weight/image target), 2) Boredom - sometimes switching it up can reinvigorate your desire to get after it or 3) You want to learn/train something new.
I usually say every 4-8 weeks. Shorter the more advanced you are. Programming is about balancing consistency with variety. Too much variety and you can’t adapt and improve, too little and you stagnate. The art is in finding the balance for the individual
Hey Tom, have you read this study www.ncbi.nlm.nih.gov/pmc/articles/PMC4064719/ and what are your thoughts. Also have you ever considered the damage to articular cartilage through excessive ROM under heavy loads? No matter how strong your tendons and muscles get around the knee joint if you have degenerating articular cartilage would you not get knee pain still? Just some thoughts to consider, would love to here your feedback!
Dale Ward not something I would worry about. Just because loads on the knee increase doesn’t mean the knee can’t handle it. Cartilage, like other tissues, adapts to stimulus. I would also consider overall programming and prep work that should be established like creating adequate range etc. This study is also understandably short, it’s hard to establish the effects of long term lifting on this but this is where I would look to those at the extreme, such as Olympic lifting, for injury rates.
Tom Merrick could you share some of the studies in this regard. I would love to read them. Also what type of stimulus causes adaptation of the cartilage as articular cartilage hasn’t limited blood flow? Does the synovial fluid provide it? Also could Olympic weight lifters just have great joint genetics and you never hear about lifters who broke down due to injury so they never reach a extremely high level? Sorry for all the questions just very interested as I have struggled with cartilage injuries I’m my knee for 3-4 years now. I pray you are correct as it gives me faith in my ability to get back to my previous high levels in fitness.
I think it'd be interesting to find out, but I doubt it'd be effective and debunking the myth. Take the myth that vaccines cause autism. We can trace the paper that's the "source" of this info, but despite the author being blacklisted from the scientific community and the study being debunked many times, many people are still anti-vaxxers
Yeah, as commented, ATG guys like Ben and Jeff have promoted this well but much of it has its origins with poliquin and a few other disciplines combined
If your knees are weak and your hip flexors are tight you will walk like an old person. Stooped over and bent, folding over more every year, unless your train this stuff now. Don't wait 'til you're fifty and finally figure it out.
Mark Riley they’re really not. Like Ben, I have a similar education through Poliquin and others which is some of the original source of his, and my, material
As I’ve said in multiple comments, this isn’t kneesovertoesguy. This is from poliquin. Ben also would’ve learnt from poliquin. I always mention my sources on this channel. If I got these recommendations from Ben and the guys at ATG I would’ve said so.
Why do you people even bother with other videos if "kneesovertoesguy" (never heard of him) has all the secret knowledge? "Reproducing his content" are you actually implying this guy invented knees going over toes lol. Americans...
Hi Tom, I’m a swimmer and ankle flexibility is a huge part of my sport. can you make a plantar flexion ankle flexibility video?
Good timing, I was just looking into this!
Ooouu! 😭 I’m about to be right for summer 2021! I want them Megan the stallion knees!
I started doing your follow alongs a week and a half ago and i can already see progress. You have amazing content and I enjoy watching your videos, keep it up!
Absolutely get that knee over the toe! It was my limited dorsiflexion in my ankles that caused all my damn knee and ankle injuries in volleyball. Never since! Thanks for this video.
Deep back to wall squats with knees pressing into a soft ball 🏀 is a brill exercise for medial side of knee strengthening
If you have an exercise ball (fairly common in houses) you can do the full bridge to hamstring curl instead of slider version at 7:50 with greater effect
Thanks for the content Chief, I'll try it out, need that knee strength!
1. Quad strengthening: peloquin step up, elevated DB split squat. 2. Hamstring strengthening: hamstring curl, back extension.
5:20 OMGGG I can't believe you're recommending this. This is going to cause injuries. Look at that knee going over the toes. This is going to be so bad, your knee is going to explode....
Consider the range of motion in relation to the knee and the amount of load being employed. Two other things that many people do not factor in are mobility of the ankles and flexibility of the calves. When these two things are properly developed, a person can carry a significant amount of weight on his or her shoulders in an upright position where the body's center of gravity is more in line with the heel of the foot rather than the ball of the foot. The lack of these two things is usually compensated by wearing lifting shoes with high heels, hence the strict rules regarding the height of the shoe heel in Olympic weightlifting competitions. Mobility of ankles, flexibility of the calves, position of the body's center of gravity in relation to the lower back, placement of and amount of load. Olympic weightlifters train and compete for many years without blowing out their knees because of their work with respect to, and development of these factors.
🤣🤣🤣
10:01 too
Ha nice quote!
I sense sarcasm...
This is exactly what I need. I can't do squats (for unrelated reasons) but my knee(s), especially the right one, is very weak. I like doing lunges and your video will provide a great routine to hopefully make some progress. Thanks!
Why is it that literally every video you post, i am like omg I needed this for so longgg 🤣
Great video, I´ve running a lot in the last months and this morning while I was running up hill I felt a sharp pain on my knee, now it hurt even when I walk, hopefully some rest and this exercises will help
Thank you for the VMO centric exercises. This was super helpful! 🙌
I‘m struggling with Knee pain for a while, but when i do these exercises i have the feeling it gets better 😄👍 pain especially while the split sqat on the back leg when going down, any ideas what could cause this?
Thanks for your great work 👌🏻
Loved this since I am training my knees, too.
I watch all of your videos and I haven't seen you do a pistol squat tutorial yet. I am pretty lanky, so it's hard for me; 6'1, 3'7 legs. I'd appreciate if you did a video giving your experience on training for a pistol squat.
I’ve been having trouble with knee and ankle issues thanks for sharing this !
I have a question regarding knees:
When doing lunges my feet have a tendency to roll outward(supinated feet is present). When doing a pistol squat,my hips want to rotate inward, and my knee tracking gets poor.
Physio told me to do pistol squat isometrics with a band pulling my knee inward. But i feel that my motor control above the knee got a bit better, but state beneath the knee got worse. Meaning that the supination has gotten worse, and i got inflammation at the goose feet(pes ans) tendon from rope jumping, and running.
Could you please provide some insight about it, and what muscles should i attend to? I can provide the equation, but i need help in solving it. And i am so close!!
Thanks for the book recommendation. Your videos are great.
I had tibia a Fracture and I have problem with my ankle after removing the cast, I can’t run the pain is killing me, please what kind of exercises would I do ?
Thanks for the very very useful content Tom. I like that these exercises can be done in different life stages (young and old)
Check in all the comments but I didn't find the answer.
I'm dealing with femoropatellar syndrome (patella tracking @1:38) for over 4 years now with tight quads/calf/hamstring and iliotibial band.
My condition got way better after changing pretty much all my diet (gluten, solanaceas, coffee, sugar, etc) but still have tight muscles and not good patella tracking = chondropathy.
I wanted to know if those exercises would be recommended since I am not in the "preventing" state and if adding hips mobility & strengthening would be best to get back my knees right on track?
Hope you'll be able to answer my question.
Except from that.. You are a Legend!
Thanks for all your time and efforts. Great videos 🙌⚡
Amazing video! Was actually searching for new exercises like that. And that is just a perfectly timed one! Great content. I liked the myths part as well. Perfectly done!
Good looking out,
Thank you Tom for making this video.
Tom , I love all your videos thank you so much. Can you make a video for ankle flexibility and plantar fasciitis.
Definitely great for prevention but if you already have a knee issue then those quad exercises might aggravate the knees further as there’s a bit too much knee flexion. Maybe try some spanish squat isometrics for a while and then progress to these movements after quad and patella tendons are stronger and pain has reduced
Tom merrick the OG knees over toes guy! 👍
Thank you! Your videos are great!
Great video, the knee dropping inwards while squatting is a problem for me, hopefully it gets better with this :)
And Tom, I want a 2nd video per week, do again your vlogs please :)
And most importantly, when do we get an update for your OAHS ;)
Panini Paul working on the vlogs again. Lockdown and the current situation just left me without any motivation to create them (plus i was super busy). Working on creating them again
Amazing video! You should do a collaboration with Ben Patrick!
Hey Tom, I respect the work you're doing so much. The topics are on point and I appreciate that you listen to your audience. I recommend your channel to anyone I talk to in the gym about mobility.
So, basically @Kneesovertoesguy and Athletic Truth Group on Instagram.
I know Ben, Jeff and the crew there, they use the same techniques which originate from Poliquin and others. They apply it well but not the creators :)
I’ve been saying for awhile that the hamstring is probably the most neglected muscle in calisthenics
Sliding leg curls and Nordic curls are brilliant bodyweight exercises that even top athletes do (and struggle with)
Hi Tom! I like the simpleness of your exercises!! And I’m trying to find your elbow strengthening video but it doesn’t seem
to show up in my search. Could you give me the link?
Thanks for such a great vifeo i really needed it
just tried them out. thank you ❤️
Great moves. I always ask myself after your videos “why didn’t I think of that?”
Just what I needed. I was already doing something, but this gives me something clear to focus on. Thanks.
My knees make clicking sounds whenever they are mobilised. I'm wondering if these exercises will address the cause/causes...🤔
For what I have heard from an orthopedist: clicking is most likely not bad at all
I found that when I gently and progressively strengthened the knees with deep squats, duck walks and Cossack squats - they didn’t click as much and felt more stable
I had surgeries both legs meniscus partial resection years ago. My rehab was bad i did very little exercise. Mri shows my knees are kinda ok and doctors dont restrict my activity. They also dont know how to program exercises to just say to me squat or ride the bike. But i still feel weakness in left leg. I can do and progress in squats but single leg exercises or boxing feels like my leg would just give up. When i try to push through - it hurts, im afraid to tear it again being not cautious. Hope these exercises will help, although i tried some with not much progress
A late response so you may not see this, but did these exercises help? If you remember!
Tore my meniscus recently, didn’t require surgery but looking to get the knee back to full strength. :)
@@CC-kf8gl yes they helped. I would add tibialis raises you can look for kneesovertoesguy for this. You will benefit from getting muscles around your knee stronger: quads, hams, but also ones that below the knee such as tibialis. And also train unilateral.
@@northpaul3276 that’s really helpful - thank you very much. :)
Sir, I have seen a lot of your videos, only after that, I started doing mobility workouts. I have knee valgus, I was wondering if you could do a video on how to correct it with bodyweight stretches and exercises, and how to fix posture.
I am not sure if this topic is your expertise, but I just wanted to ask.
Hiya bud great video I have real tight ankle after I sprained it it I’m working on my mobility with it atm. Meanwhile while that is getting better could I use squatting shoes to be able to do these exercises and get the same benefits.
There so much crap information out there, but this one is so sensible some of these are part of regular routine .
The knee over the toe thing is good to warm up for wrestling specific technique of a shot.
The only thing I dislke is the bridge thing, I see strain of the lower back and neck
Tom great video thank you
Amazing timing
Thank you for this video because I have weak knees
Info and edit on point ⭐🙌🤩
Found the one for knees. Doing this after the brutal hip flexor stretch xD
Great video. Not so relevant to this video but can you recommend any exercise band products for the home? Thanks.
Hi Tom! I love your follow along videos and use so many of them for (whole body!) Hips, shoulders, pancake, hamstrings 😻 do you have a video / advice on a split for someone who is trying to weight train yo put on mass and INCREASE (not just maintain) flexibility? 🤔 i feel like this is a gap, from my knowledge anyway, in the fitness community
Melissa Piontek this video is what you’re after. I also have a couple of videos that are called “strong & flexible” which cover exactly what you’re after
Tom can you make a video for strengthening of lower back
I really like the editing, except for the given-time of displaying the graphics. In my opinion the time should be way longer soon the graphics appear.
I’m a flipper so this is very helpful,
Thanks Tom!
FlipNZEE , Dolphins have knees ?
😂
No though my other underwater creature (dolphin noise) friend has knees and (Dolphin noise) said he needed help so I decided to watch this video for info (dolphin noise) and yea...
Awesome! Curious, have you ever played rugby? You have the perfect build to play lock haha, thanks for the video
Good exercises to isolate the hamstrings at home.
Hi Tom, I get pain in my knee (under the kneecap, pain from patella femoral syndrome i think) when I do the first exercise and also have pain in that knee when it is the back knee of the lunge exercise (bending it under tension like going down stairs sometimes aggravates it too). Any tips on what I can do to strengthen without pain?
Hi Tom, when I do the elevated DB split squat @6:17 the knee of the elevated front leg is cracking and grinding when going into the final bent position. No pain. Have been checked out by PT (since this happens whenever I squat) and was told it's all good as long as there is no pain. Doing a lot of corrective exercises to get rid of the noises coming from my knee, which is how I stumbled upon your video here. What's your take on this (acknowledging that your are not giving actual medical advice)? Is there any progression for this exercise as to avoid the cracking and grinding? Thank you for putting up great material for years, these have helped me heaps!
Hi Tom, which one of your weighted or PNF routine would you suggest for a rock climber. I'm not sure if pike or middle splits would be more useful. I'm already getting daily chill mobility/stretch
Maybe make a video explaining why we shouldn't skip leg day as calisthenics athletes? It's so tempting to just focus on cool skills and completely disregard legs.
nlionf definitely added to the list
Just improve leg strength to perform cool skills that you can perform with legs.
What if my knee is woobly during squats? And if I can't push back from the lounge or if my knee is getting sore from the exersice?
Should I still do them then? Would it still benefit or would it be destructive? 😁☺️ Hope someone can answer I am usually pretty considerate of my knees, but also know I need to strengthen it.
Ao i dislocated my kneecap a few weeks ago and currently waiting for swelling to go so i can start rehab. Once i'm 100% will this routine help strengthen my knees so it doesnt happen again do you think?
Definitely worth getting some guidance from a physio but certainly this will be useful at some part in your rehab process
the first exercise which knee are you actually working/strengthening? i have a bad knee but i am not sure which leg I should be doing what exercise on. Tom, perhaps in the future please indicate what limb you are focusing on?
Ideally both, having one legs be stronger than the other creates muscle instability which can actually contribute to damage, like Tom said you should really talk to a professional to see what exercise would be best for you to prevent making your knees worse.
Hi Tom,
as usual a well done video with your typical style of explaining things that makes it so easy to follow. But I noticed that you sometimes use medicinal graphics of muscles, joints etc and show them just for a few secondst. Just from a watcher's perspective that doesn't really have any deeper knowledge about anatomy those graphics are very confusing and distract a lot from what you are saying, since I have to put a lot of focus towards those.
Might be just me, but I thought that might be interesting for you to know.
Thx for what you do.
Sure thing. I always just expect people to pause if they're interested but I can certainly look into producing more visual graphics for it :)
Great content!
Hey Tom, have you tried the knees over toes guy’s knee ability program?
For someone who is not an athlete is there much benefit in being flexible? I.e. as someone with an office job is my life going to be noticably better having stretching or mobility exercises in my life? Is it 'natural' to be flexible? And in your view should that question even matter?
I don't have access to back extension please help
Good job!
Hey Tom , i have a question non related to the video : Is it necessary to change your workout plan after doing it consistently for 4-6 weeks ? And if yes what should/can you change? Because if your goal is strength can't you do the same schedule and workouts every week by applying progressive overload without changing anything?I have heard this (that you should change your plan after 4-6 weeks) a lot of times so i am kinda confused,thanks!!
4-6 weeks is rather fast to switch up a routine.. as you mentioned, progressive overload is key. If you're able to incrementally increase weight or reps over time, you're making progress, which is the ultimate goal. There are 3 main reasons why you'd want to change up your routine/program: 1) Extended plateau - if you're not making any improvements (and you're not where you want to be, whether that's a strength goal or body weight/image target), 2) Boredom - sometimes switching it up can reinvigorate your desire to get after it or 3) You want to learn/train something new.
Thank you Tommy ; ) great answer ! This helped a lot.
I usually say every 4-8 weeks. Shorter the more advanced you are. Programming is about balancing consistency with variety. Too much variety and you can’t adapt and improve, too little and you stagnate. The art is in finding the balance for the individual
what shoes are these? are these barefootshoes from reebok?
Is this the knees over toes guy lol ? Or doing the same exercises ?
Hi, amazing content. How many tines do you recommend this weekly? Is it once enough? With usual leg workout?
Emil Iordache 1-2x is good
Hi Tom, sadly you did not talk about knee rotation. What do you think about it?
Where can I find that "move better" top you're wearing?
Good video again
New shirt? Where can I buy it? Also what shorts are you using ?
Also strengthen the tibialis!
Just... thank you
So could we implement one or a couple of these exercises into our regular leg workouts or do they have to be a separate like session?
Could do them all in one. Think 2 supersets. First is split squat and hamstring curl. Second is poliquin step up and back extension 👍
@@BodyweightWarrior thanks man your so helpful!
Can u make a video for motor bike rider
How important is lower leg strength for knee strength? Like calve and shin muscles. Just found it interesting that you left them out.
FF Split should help with tibialis anterior
Thanks to @kneesovertoes
Dawwuun beelooow
Inorder to build stregth do marshal art
Can the diagonal split squat also be a hipflexor mobility focused exercise?
Die Saubazis - Clash of Clans 1000000%
Bring back the vlogs!!!
Soon!
I love his shoes. Who makes them?
he wears barefoot shoes, i think those are from vivo
Thanks for doing this research! How often can we workout our knees?
sets and reps?
I have hyperflexia in my knees, what can I do for this I am 33 years old?PLZ help me
See a doctor like he said.
Hey Tom, have you read this study www.ncbi.nlm.nih.gov/pmc/articles/PMC4064719/ and what are your thoughts. Also have you ever considered the damage to articular cartilage through excessive ROM under heavy loads? No matter how strong your tendons and muscles get around the knee joint if you have degenerating articular cartilage would you not get knee pain still? Just some thoughts to consider, would love to here your feedback!
Dale Ward not something I would worry about. Just because loads on the knee increase doesn’t mean the knee can’t handle it. Cartilage, like other tissues, adapts to stimulus. I would also consider overall programming and prep work that should be established like creating adequate range etc. This study is also understandably short, it’s hard to establish the effects of long term lifting on this but this is where I would look to those at the extreme, such as Olympic lifting, for injury rates.
Tom Merrick could you share some of the studies in this regard. I would love to read them. Also what type of stimulus causes adaptation of the cartilage as articular cartilage hasn’t limited blood flow? Does the synovial fluid provide it? Also could Olympic weight lifters just have great joint genetics and you never hear about lifters who broke down due to injury so they never reach a extremely high level? Sorry for all the questions just very interested as I have struggled with cartilage injuries I’m my knee for 3-4 years now. I pray you are correct as it gives me faith in my ability to get back to my previous high levels in fitness.
Dale Ward www.ncbi.nlm.nih.gov/pmc/articles/PMC3005439/ it’s done through mechanical loading. Nutritional components also affect this heavily
Where did the knee over toe myth come from? Critiquing the source of it I think would go a long way towards dispelling the myth
I think it'd be interesting to find out, but I doubt it'd be effective and debunking the myth.
Take the myth that vaccines cause autism. We can trace the paper that's the "source" of this info, but despite the author being blacklisted from the scientific community and the study being debunked many times, many people are still anti-vaxxers
beaklessduck I like the comparison between knees over toes and anti-vax 😂
It will be covered for sure
Iyengar
Hello Bro
broo this is totally @kneesovertoesguy stuff
YEAH, Athletic Truth Group put these exercises back on the map! but they didn't create them.
Yeah, as commented, ATG guys like Ben and Jeff have promoted this well but much of it has its origins with poliquin and a few other disciplines combined
If your knees are weak and your hip flexors are tight you will walk like an old person. Stooped over and bent, folding over more every year, unless your train this stuff now. Don't wait 'til you're fifty and finally figure it out.
You should credit kneesovertoes Ben Patrick these are all his workouts!
Mark Riley they’re really not. Like Ben, I have a similar education through Poliquin and others which is some of the original source of his, and my, material
I hate the go to a professional phrase. every time I tried they give no hope and recommend proven wrong exercises. like leg extension machine :(
2nd:)
Just give out some „honorable mention“ to kneesovertoesguy while you are reproducing his content pal
As I’ve said in multiple comments, this isn’t kneesovertoesguy. This is from poliquin. Ben also would’ve learnt from poliquin. I always mention my sources on this channel. If I got these recommendations from Ben and the guys at ATG I would’ve said so.
Why do you people even bother with other videos if "kneesovertoesguy" (never heard of him) has all the secret knowledge? "Reproducing his content" are you actually implying this guy invented knees going over toes lol. Americans...
Honestly this is an awful idea. Stretching your tendons is unnatural. Knee going past the foot doesn't happen during gait cycle, also unnatural.
uh then how do you stretch without stretching tendons
There was going to be one 👍
@@BodyweightWarrior one bad comment you mean? And please reply to my comment in this video