Vollständiges Transkript von „The Simplest Way To Grow Your Legs“. Klicke auf einen Zeitstempel, um das Video an dieser Stelle zu öffnen. Du brauchst ein anderes Video? Nutze den YouTube-Transkript-Generator.
0:03 You thought the day would never come. You thought I don't train legs. And to an extent, I don't. But here we are. Minimum effective dose training for your legs. Get bigger wheels with less work. When I say I don't train legs, what I mean is I don't do the traditional leg day. for the past couple of years or so. Back in my day, I used to squat 600 in competition and used to do a lot of direct leg training. A lot of squats, a lot of deadlifts, and a lot of accessories. But there came a time where I thought that my legs are big enough, strong enough, and all I've been doing for legs for the past few years are squats and deadlifts, or at least some form of a squat pattern and a
0:48 deadlift. But enough about me. Here are the two movement patterns I think you should focus on if you want bigger legs on a time budget. The first movement pattern that you want to include for sure is a squat movement pattern. A squat movement pattern will target your quads, your adductors, your glutes, and to a certain extent your lower back. This could be anything like a leg press, a hack squat, a Smith machine squat, a barbell squat, or even a lunge. However, I do think that there's a superior option for those with a time budget. I think that the barbell back squat is likely your best option if you're training with a minimum effective dose approach. And that's not because the barbell back sw is some magical exercise, but rather
1:35 because you have no back support, your erectors will also be doing quite a bit of work to prevent you from folding in half essentially, which you won't get with a leg press or a hack squat. So if you're not doing any direct erector work, which I assume you won't be doing, especially if you're training with a minimum effective dose approach, the barbell back squat is a solid exercise. Clean and jerk, baby. Olympics. Four sets of anywhere between 5 to 12 reps, two to zero reps in reserve will cover you. Just make sure that you go nice and deep. Nice and deep. So that you can get all the stimulus you can within those few sets. You want to target your quads,
2:21 your glutes, your adductors, and your erectors to a certain extent with full on stimulus. So, please take those sets seriously. Nice and [Music] deep. I hear you saying four sets, that's that's a leg day. Well, what I mean is four sets per week. If you want to do two sets on Monday and two sets on Friday, all good. You want to bang them out in one session and be done with legs for the whole week, that's also fine. You do you, boo. But despite what many have claimed in the past about the squat being the only exercise you ever need, with just the squat, you're missing out an important muscle group, which is the hamstring, baby. The biceps of the leg.
3:06 Look at those juicy hamstrings. Yeah, that's what you're watching now. You should be ashamed of yourself. Look what science and YouTube has come down to. this not loving this and you are fueling it. [Music] Nope, it's not what you think. It's actually the other movement pattern I want to talk to you about, aka a hip hinge pattern that will not only target your hamstrings, but also your glutes and your erectors to a great extent. Any deadlift variation falls under a hip hinge movement pattern. So, Romanian deadlifts, conventional deadlifts,
3:52 dumbbell Romanian deadlifts, stifflegged deadlifts, whatever deadlift you like will be fine. You can also do other exercises like good mornings with a barbell on a Smith machine, whatever. It's totally up to you. However, my personal recommendation is the dumbbell or barbell Romanian deadlift. The dumbbell or barbell Romanian deadlift is an excellent choice. Plenty of hamstring stretch if you use dumbbells relatively time efficient to set up and a total bang for your buck stimulus for the entire posterior chain. Push your hips back. Keep your knees not fully straight but slightly unlocked. And there you go. Romanian deadlift.
4:37 [Applause] It's a Romanian deadlift because the weightlifting coach of Romania back in the day popularized the exercise. And like most exercises, it was just named because of something. There's no [ __ ] council meeting of scientis. Hell, we've been calling cable curls basian curls. People just name exercises. That's why they're called Romanian deadlifts. As far as reps and sets go, the exact same recommendations as the squat movement pattern apply here as well. Roughly four weekly sets of five to 12 reps at 0 to 2 R will do wonders and are more than enough. What I just described was the barebone approach to minimum effective dose training for legs. But what if you want more out of your legs? See squat
5:24 movement patterns and hip hinge movement patterns will not target your rectorous or the short head of your hamstrings. So adding a leg extension or a leg curl will cover you fully. Alternatives for the leg extension [ __ ] squats psych reverse nordic curls. And for the leg curls your alternatives are normal nordic curls with a partner or I don't know dumbbell on your ankle or some [ __ ] line like curls. There's bureau of milo playing doing them cuz I ain't doing those shitty exercises. F here for all of them. And if you want to question my credentials, here's a 63735 deadlift for one. And yeah, there's your citations. Trust me, over pedest Wolf, who's totally not holding
6:10 the camera and smiling right now. But for the two of you that just commented, "But what about our calves?" Relax. I'll tell you. First of all, don't train your calves. It's a waste of time. If you have good genetics, they will look fine enough just for you walking. If you don't, they're not really going to grow, are they? Just kidding. They can still grow. And I hear you. And I'm here. For those of you that want bigger calves in less time, don't make the mistake of doing the bent knee calf raises on that shitty machine. Throw that machine outside of the gym. Do straight leg calf raises. Any variation you like on a leg press, on a Smith machine, with a barbell with solid deficit, solid stretch, and that will likely grow your calves. Bonus, perform all your reps as lengthened partials, as we do have some evidence showing that doing lengthen partials for the calves can result in
6:55 more growth than a full range of motion or even a full range of motion with uh a lengthened partial superset. As far as sets and reps go, sameo same. Four weekly sets per week, more than enough. Five to 20 reps, slightly higher for your calves. Take them all to failure and enjoy your brand new calves, aka slightly bigger calves that nobody cares about anyways. [Music] And now you may be saying, "What about the tibialis deer? What about my hip flexors?" Look, this is the minimum effective dose. You're getting solid gains, 80% of your gains in 20% of the time. But if you wanted to cover all of that and actually specify how much time you have available to train on each day and have the best coach on the planet in
7:41 terms of supply do all your programming for you and constantly updated with new cool things and have all the flexibility in the world and all the exercises in the world ranked by efficiency and effectiveness. My.com our app the best app out there. Nothing like that [ __ ] they've been selling you all this time. Check it out. Free trial included. myadup.com. And that was that. Minimum effective dose for your legs. Make sure you hit them nice and hard. There's some pun or some joke there, but I can't come up with it now. Do your [ __ ] intensity, all that jazz. But if you see that your legs are not growing from four sets a week, don't be shy to up the volume. pack doctor PhD doctor and holder real
8:29 doctor. I'll see you guys next time. Also, sorry Omar, my apologies, brother. Rascal apparel, which I'm not wearing. This is Travis Scott merch. Real fans out here. However, you've seen me wear Rascal apparel literally on every picture and every video I've posted the past few years. The best gym clothing out there. You can wear it in the club, at a funeral, in the gym, outside the gym, and in the prison cell that you'll end up in because you're an absolute menace to society cuz you wear Rascal and you're a rebel. Rascal apparel. Anarchy for life, baby. Anarchy in the UK. Buy that [ __ ] Doctor pack for 30% off. Just kidding. 10% off, but use my code faster. See you later.
9:18 Wow. Wow.
