Scientifically Optimized Exercises You Should Be Doing For MORE GROWTH
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- čas přidán 6. 08. 2024
- @menno.henselmans drops by again to show us some ways to make some exercises even better for muscle growth!
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0:00 Lean in Lateral Raise
2:31 Calf Jumps
4:14 Hamstring Raise Variation
6:42 Leg Extensions - Sport
Dr. mike silently looming in the background of every shot before he tries it 😂
"looming" is an interesting choice of word given his vertical challengedness
Lurking
Lurking perhaps
@ChuckNorris130194 Looming is acceptable here since it refers to size, not height. He is a heavy object after all as Menno said.
Ĺĺĺĺĺĺĺĺllllpppppppppppp
How much does Dr Mike cost per hour if I wanted to lean into him? Of course I can lean against the wall or my squat rack but it feels more personal having someone that beautiful next to me
Asking real questions, I like it!
No diss to Dr. Mike, but I'm more interested on Menno's rate, actually.
depends if you buy the midnight+ package
Bout tree, tree fiddy
I want a video showing how Doctor Mike works out the side of his head. This man has one of the most muscular domes I've ever seen.
He does 😂😂😂
I think head day just took on a new meaning...
Hypertrophied temporalis muscles. A combination of anabolic steroids and eating all day (chewing) makes this muscle pretty well developed in bodybuilders.
Those calf jumps are something I used to do intuitively and thought were cheating, so I made my form stricter. Can't wait to put them back in and get the weight back up!
They definitely come off as more athletic than hypertrophic so we can understand and forgive you for putting them on the back burner
Make sure the main portion of the eccentric, the knees are mostly straight so you get that crazy stretch. The way he was doing it made it look like the jump was basically just to reset the negative. It wasn't really part of the rep the way most guys cheat by doing the eccentric and concentric with bent knees
I used to before my mom got a job
i do something similar where i somehow extend my whole leg even tho my knees are locked out the whole time - like i think im doing some shit with my hips and i doubt thats good. maybe by switching to an intentional jump i can stop doing that as well
Dr. Mike's face when he leans in and says 'get some heavy object' 🤣 like 'mf did you just call me fat?'
Then as the presence of a masculine touch became too obvious to bare, he couldn't resist but to give in to the pleasure, silently as to make the moment last long.
As someone who’s finishing their final semester of a physical therapist assistant program, I love the mention of active insufficiency and how to get more of a stretch with seated leg extensions. My professor couldn’t have made it more laymen’s terms!
Bro, I was criticized for the calf jumps. I've been doing this for a while and seen great results.
Who critiqued you?
@@Dsnipez18 prob just some random gymbro who meant well but who’s only qualification is being bigger than you 😂
@@kwerby3285ive been in that situation too many times, i try to avoid arguments in the gym but the loud donnies back in college would press me on my unique training style.
Lean back extensions feel awesome, just did them prior to watching the video.
For the lean in lateral raise with a dumbbell, why not just lay sideways on an incline bench? You can just vary the incline angle each time for varied resistance curves.
Yes, it's a great idea, I think I've already seen somebody implement it
I think I've seen Menno say this on his channel
I’ve been doing those lean in laterals for a while and love the stretch at the bottom. It feels like a hybrid Powell raise/ lateral raise
Adding a cable be even more crazy?
I literally started this exercise a few days ago because I wanted the weighted stretch but I don't have cables in my home gym.
Love them, my side delts got actually sore for the first time ever lol. I do them lying on my side on an incline bench though to get a good weighted stretch
@@edwisongogo6326 No point in that, cables already provide plenty of resistance in that 'resting' part
@@corenko ok cool
What angle do you use?
The bicep cable exercise from the last video menno was featured has become one of my favs ty menno ty dr Mike
yeah the pump is unreal and the weight really humbles me
My biceps get torn to shreds in just 4 sets with that one... Like damn, how can I even complete anything else after that point lol.
@@jonathan1991z lol what??? One set is enough for me, but i also do chin ups and rows before.
Can you tell name of video??? Id like to try
@@davidward3451 idk how to link it but if you look up “Dr Mike Menno” it is called “backed arm exercises”
Learned about lean back leg extensions on this channel. Has really helped with getting my left quad elongated. I ruptured my quad tendon in that knee and it's been really difficult to keep those muscles activated and loose.
It also helps if your gym doesn't have the greatest extension machines.
0:34 i love how Dr. Mike holds steady while the dude grabs him by the neck, trying to shake him off.
he didnt grab his neck tho
@@daily23 🤣
LOL
Hi I've only being lifting for 1 year lost a shit load of weight 67 and really love it these exercises and the way you explained them are so interesting I cant wait to use them I've had both knees replaced so I tend to do high reps it feels a bit safer and I don't miss loading the leg press machine again a big thanks PS my 74 year old girlfriend can use that glute exercise using a standing bar to work her way down she has a plate in her hip and not to mention I get the great view
I love creative ways to extend ROM. I can't wait to try these.
Love this kind of content ! Great stuff, thanks guys 💪🫡
Know you’ve mentioned adding extra padding to leg extensions before; my biggest beef with leg extensions is that most machines don’t allow for a deep enough ROM.
Recently started adding a yoga mat to the shin padding and it’s 💯. That extra stretch at the bottom- esp combined with leaning back- shreds the quads. Thanks!
I am loving this new exercises stuff with this guy, keep it up
I can't wait to try the leg extension and lateral raise variations! Thx!
These look amazing, 100 percent trying these!
The side delt raise variation is great! Last week I experimented with leaning the other way like I've seen in many other vids and I didn't connect with it, it didn't feel right. But I just tried a couple of reps for fun the way you showed them here and they feel so much better - shoulder day tomorrow morning and I'm looking forward to it - thanks!
Awesome thanks guys
Im doing leg extensions leaned back for a long time now, it just seemed more comfortable and right to me, huh didn't know i was doing good stuff
Really happy that I've kinda been doing all this, ESPECIALLY THE Leg extensions. Stretch is the best
*Perseverate* This is why I come to this channel. For evidence based training advice and polysyllabic wordplay. In case anyone is wondering: Perseverate. Verb. To say or do something repeatedly when there is no longer any reason to do so.
Great video and production.
I started watching the content on this channel when it had a little over 50k subs. It was so clear to me from the beginning that Dr. Mike's advice is as high quality as it can get in the world of fitness. And his dry sense of humor makes all of it so entertaining. It's so fucking cool to me to see the rest of the fitness world flocking to Dr. Mike and his team now for training optimization tips and critiques. As an early sub, it's weirdly validating. I've made huge gains from your content Dr. Mike, thanks for cutting through all of the bullshit to help us all build a proper blueprint for growth.
Dr Mike... Wheres my promised cigarette?
I've been doing the "lean in lateral raise" for the last couple of months - I prefer the cable lateral raise, but I often workout at home where I don't have a cable, so to get that stretch on the side delt I've been doing these and full on "lying lateral raises". The later are a trip - the range of motion is partial and feels weird if you're used to standard lateral raise ROM, but it's a lengthened partial, so in theory should be the best option. My shoulders are very flexible, so for me I almost feel like I could benefit from lying down on a decline, but I have yet to experiment with that, and I assume the ROM will feel even weirder. Can we all collectively acknowledge that the side delt is the one ass backwards muscle that seems to have been designed by nature to not be loadable while stretched. Everything else can be loaded while stretched with some rather basic and natural movements, but the side delts. I've also tinkered around with using heavily loaded farmers carry as a side delt exercise, perhaps unilaterally loaded so that the torso tends to lean in the opposite direction in order to balance with the weight. If I was just born with a longer clavicle I wouldn't have to do all of this. Yes, it's my clavicle that's too short, it's most definitely not anything else.
The bicep curls from the last video totally slap. Love your content!
The SM hamstring exercise will be super helpful for me, I have MS spasticity and balance issues so have been trying to come up with modifications. More exercises inclusive of physical limitations would be awesome (seated good mornings is another one I’ve been curious about)
Been doing leg extensions leaning back intuitively for years. They allow me to have a deeper stretch and better force production. Definitely give it a try if you haven't!
Absolutely outstanding video! I tried these exercises and they’re totally awesome. I loved every single one of them. The lean in lateral raise is amazing. I feel a phenomenal stretch on my side delts and the tension on the side delts is quite constant throughout the range of motion. It’s a great exercise in its own right but it’s also an excellent option for those who don’t have access to cable machines and want to train their side delts with an exercise that emphasizes the stretched position. The advice to lean back during leg extensions is great as well. They feel so much better that way. Thank you so much for the awesome video! 🙌
Definitely going to try that leg extension variation! As a short and flexable dude, I feel almost no stretch on a leg extension machine.
I made a video on that leg extension a while ago and got a lot of hate. No one understands but love to see it in this video
Been doing my leg extensions leaning back for a while and they work so well for me
Thanks
I would add, almost opposite the leg extension lean back, i loveeeee leaning forward on my seated hamstring curls. Gets me a crazyyyyyy stretch
Holy Shit!! that side lat excercise is amazing, I did it this morning. Thak you for sharing this. Looking forward to trying the other exercises.
Oh I like the calf one, it’s perfect for after I do my primary leg workout on that same leg press, thank you
Please do more of these videos
8:14 On the leg extension machine I put *an extra pad* where my ankle area contacts the machine's pad, this gives me a much better stretch at the bottom of the movement.
Another interesting point to add to the calf jump exercise.
Straight leg training puts greater emphasis on the upper calf, while bent leg emphasizes the lower calf. And this exercise is accomplishing both!
Dr. Mike's foot dorsiflexion is outstanding.
More videos like this !
Lean in LR - less range of motion in the hypertrophic bottom.. I don't get it, help me out
Fire!
Hello Doctor Michael!
First of all thank you for sharing your knowledge - you do a great job!
I thought about question that you might make a video about if you haven't already (I couldn't find out one about this topic).
The question is "what is the minimum effort/volume/percentage of your normal training regimen for muscle maintance"
Let's say you do chest 2 times per week (each trening 2 exercises 6-8 reps, 3 sets each 1-3 RIR, pace 4010). If you are pleased with your muscle hypertrophy and just want to maintain it let's say to no less than 85% but don't have as much time for training as you did before - how much of the traning can you cut out?
Will staying with one exercise will be enough or would it be better to do 2 sets of each, or maybe you can lower the weight and do these exercises faster (pace 2010) and with lower overall volume.
Finally should it be time limited i.e. no more than 8 weeks because after that muscle will nonetheless shrink compared to the before training schedule.
Can I get a life size dr mike at my gym to have a heavy object to lean on?
I prefer the leaning lateral raise lying sideways on an incline bench for more stability. Definitely going to try the leg extension trick next workout though
I'll have to give that a try. I never thought about using a bench.
Those prime machines with the cam are dope. Wish my gym had them
i was skeptical about Menno in the last video, but this video I started really paying attention and he is doing exactly the tricks that I've learned and also forgotten over the yrs. Leaning back on the leg extension is the shit, and you can lift your ass off and do burnout reps at the end of a set and goodluck walking, I salute you down there on the ground suffering covering your expression with your hand.
The leaning one arm lateral is sick too, Isolateral stuff is 90% of the time 2x as effective.
Good to see how much biomechanics is being thought about these days. I know Mike wasnt a huge fan of him but Doug Brignole was a big advocate of this and changed the way i think about training (as has Mike).
1:15 Dr Mike, you cheeky boy! 😂
I remember some of these movements, like the calf jumps from his video with Jeff nippard years back when they trained in Bali, I believe.
I call those lean away lateral raises, not lean in since you're leaning away from the working arm, but either way, they've been my go to variation for a few months and they're awesome. The strength curve feels smoother throughout to me since they're harder at the bottom but pretty much equal at the top.
I've always intuitively leaned back on leg extensions, always put the seat all the way back since I'm taller. I never felt much tension when I sat up straight or leaned forward even before all the lengthened partials stuff blew up.
I actually started adding more hip extention during my leg extentions because of this logic, but never heard a professional explanation. I figured you wouldn't want excessive hip flexion since the rectus femoras crosses the hip as well as knee. Good to know there is some science backing it!
Leg day tomorrow, will give the leg extension variation a go.
Day 2 of requesting Paul Carter's content or podcast reaction, would love to hear your thoughts on his almost opposite approach to hypertrophy
Mike in the background of those lateral raises in his happy place, with a big black rod firmly in his grasp.
Not tried these yet but tried the lean back dumbbell curls and my bicep exploded!!!!
Instinctivly, I was always looking for a lying leg extension machine in a gym to get a better stretch. Now we have a study. That's great.
So, please, someone invent this kind of machine.
Absolute units of science ❤
Many years ago my gym had a lying leg extension and it was awesome
Its interesting that just today I leaned in the way as shown in the video for my lateral raises and it felt great, like never before, and well, now I know the reason
What he said about getting the most mechanical tension on a muscle is very interesting! The new trend is long length stretch ranges of motion and the exercises favored are super stretched. But what if it has more to do with which exercises out the muscle in the best angle for lifting the most and putting the most tension on the muscle in general. And then maybe the partial is optimal?????????
Neat, I was doing the Hamstring raises already cause I didnt have any way to do nordics so now I have something to call them in my log book instead of just "bad nordics"
Dr Mike thank you for your awesome hp RP HYP app. I'm 4 months in and loving it. I have a question, warfarin and muscle building. Inr between 2.5-3.5 I notice a lot of colour change (blooding up) during reps towards faliure. No hiccups of bleeds over the past few years while lifting. I'm wondering what effect drastically thinner blood has on muscle growth? Thanks 😁 and you're now allowed bsck in 🇦🇺 by the way!
Hey Mike, I was wondering if you could make a video reacting to some gym injuries and explain how to avoid them. I just watched a guy on Instagram who torn both his biceps doing a seated bicep curl with good form and full ROM. Thanks!
Hey doctor mike can you do a video about elbow health and how to strengthen them
When I do lateral raises I actually break it up into two exercises. I do the usual pulling up straigt but then I do them attached to a machine low and to the side and pull across and up.
Then the calf jump is awesome as I am a keeper. Will jelp with my pouncing and diving.
mike should do 8 hour arm workout
Is there any videos regarding programming for power training or what parameters to follow when building a power focused weight lifting program ??
Nice Video! Is it better to keep constant tension in the lower position when doing lean in lateral raises or to put the dumbbells down to create more weights?
Mildly confused by the wording of your question, but whichever option gives you the deeper stretch and burns the most is more than likely the correct answer
Does lateral raises in front vs behind the body target different muscle fibers?
I actually like the calf jump, along with the pro of eccentric overload, it gets the soleus muscle of the calf involved along with the gastroc because of the knee bend
That 2nd one seems so dangerous. I just keep imagining that massive calf weight slipping off my toes.
Mike/ Menno. Great video. I have a question.
What do you think about doing a side raise lying on your side in stead of leaning in? Doesn’t that give even a better stretch in the lengthening position? It make sense to me if you look at the strength curve...
What are your thoughts about that?
i love you mike!!!
Can you please make a video about what failure looks like in exercises that have a sticking point at the top, such as bent over rows and lateral raises? I am referring to what Menno said after 1:30 that some exercises have a lesser ROM when approaching failure but you would be leaving gains on the table if you stopped as soon as the ROM reduced.
Awesome- Menno you look savage sir
Yooo I'm super stretchy so I haven't felt my hamstrings with RDLs very much, I need to try these extensions!!
We are from different worlds... imma try these too tho
My old gym had a calf press machine that I did calf jumps unintentionally because they gave me the best pumps.
In Mike’s variation of the lateral raise where the DB slightly crosses the front of the body, surely that’s adding work to the rear delt, not the front delt, as the rear delt is lengthening.
Just tried these "opposite lean" or whatever you wanna call them for lateral raises and it's 🔥. No matter what I do I struggle to get my delta sore. This will likely do the trick!
That last tip on the lean back for the leg extensions was a good one for me. I had noticed I could lift more weight when I leaned back at 45 degrees, so I quit doing that. I was, now that I know, under the mistaken belief that was a cheat, and that sitting upright was the better form, simply because it was harder and I couldn't lift as much. Thanks. I'll go back to 45 degrees.
I think 🤔 gym employees everywhere tend to spread that myth so people stop breaking their dumb machines.
This is no bs.. I did the exercises Menno demo’d for the first video and my arms have never been that sore before. Absolutely insane pump too.
Do you have any tipps on how to train after a Meniscus surgery? Thanks ❤
Dude really rockin that giga chad look
I really like Menno's stuff. I've been doing these leaning lateral raises ever since that study came out.
Has anyone experimented by combining cables and dumbbells for the lateral raise to achieve more consistent force through the ROM?
We Need a training of you guys together
Dr mike id love to hear your opinion on heavy partials for lateral raises and "drop set" with lighter dumbbells and do full rom, i did it today and it burned like hell (good way)
2:13 I'd say that reaching in front of the body likr mike did would target a little bit more of the rear delt fibers not rhe front right
I've definitely seen these before
Interesting point on the leg extension.
In theory, could a modern made version of those oldschool lying down leg extension machines be the best? I imagine the stretch would be tremendous
Thank you Dr. Menno Henselmans for pronouncing "eccentric" correctly!
Can you do a video about athlean x and Jeff Cavaliere? Interested in your thoughts about him and his plans.
Yooo Dr Mike! So you co-sign going to failure at the expense of range of motion as Henslemans alluded?
Trying these this week.
I did not like the feel of the face-out cable curls from the last video. I felt really weak in that position and couldn't get tension on my bicep for some reason.
Blood and Guts reaction!