You Were Wrong… Back By SCIENCE!
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- čas přidán 26. 11. 2022
- NEW 8-WEEK UPDATED BACKED BY SCIENCE PROGRAM!
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This video was the most challenging to date and I still have so much more to test so there's definitely room for another leg video. Starting out on the leg extension, there are so many fascinating things I learned but to me, the most interesting is how much tension is lost from your legs when you grip the machine with your hands.
Also, I always thought you could pinpoint how you wanted to target your quads just based on the stance you take.. not necessarily the case, you see a slight change in your VMO and a huge difference in your rectus femoris but the excitation in your VL doesn't change at all!
In terms of hamstring development, I think this is a game changer, knowing that you can really isolate down based on how you position your feet should change everyone's training.
Finally calves, toe position matters, end of story.. you lose.. good day sir!
#biggerlegs #legworkout #legexercises
Conclusions:
1. Leg extensions:
Prior research shows that the weight you use potentially has a huge effect on the muscles you target:
* 0:45 Using exclusively heavy weights (max 6 reps) activates only the rectus femoris (middle muscle, front of quad, directly over femur; not responsible for width)
* 1:18 Using exclusively lighter weights (15-20 reps) only saw visible growth in vastus lateralis (outer muscle of quad)
* Grip it and rip it (using or overusing the handles) leads to less quad activation. (2:35)
2. Leg press:
* Foot position doesn't seem to make as much of a difference as you'd think when concentrating on specific quad muscles, except this: *more pressure on toes, the more rectus femoris activation you get.* (And who cares about the rec fem?) (3:45)
* There is more activation of the medialis (teardrop muscle of inner quad) when you put feet lower, especially when you get to the point where your feet are very low on the leg press machine with pressure exclusively on the toes -- that activates the medialis the most. (4:39)
3. Hamstring exercises, especially leg curls (foot position makes a big difference - 5:46):
* Turn toes in to activate inner hamstring muscle (dumbbell leg curls force toes in -- probably helps focus on the inner hamstring muscle)
* Turn toes out to activate outer hamstring muscle
* Note: Changing foot position on hip-hinge movements -- almost all outer hamstring muscle regardless of foot position (6:52) - so, hip-hinge movements may be best for outer hammy
* Note: careful with knees when changing foot position and doing these exercises. Don't be an idiot and overdo it (7:35)
4. Calves (Good research on this already exists, so .... 8:07):
* Turning toes in on calf raises (gastrocnemius *lateral* head grows more)
* Turning toes out on calf raises (gastrocnemius *medial* head grows more)
5. Quick squat observation at end: Plates under feet to raise heels gets more activation out of every single quad muscle (8:25)
W bro thank you
This is better than the video itself.
I hate these comments because people should watch the video.
@@Rolling2Much There are time stamps so you can watch the video and track down the ideas. I added this comment on this video because I had to watch the video 2 or 3 times to really be sure I was retaining what he was saying. He moved quickly, said most things only one time before moving to the next point, etc. So, this comment you hate is not designed to _replace_ watching the video, but to improve the experience. I have a smaller channel myself (under a different username, with about 14k subscribers), and I put similar content in the video descriptions so that people can navigate and understand the video well. It _helps_ videos.
@@solojohno1 ur the best
bro i watch u for the humor, i stay for the science
I love the amount of effort and different exercises to use to collect data and the humor you mix the presentation up with. Its a joy to watch, keep it up.
I enjoy and learn from both Ryan and Jeremy. All information is valuable and the more the better in the name of science!
U gotta check out Geoffrey verify schofield and bald Omni man and natural hypertrophy
I just stumbled upon your channel tonight, two videos in and I'm hooked. Relatable humor and you still get to the point.
This is honestly my favourite series of any youtube fitness tuber
Really love the work and time you put into these videos, this helped me significantly similar to your last leg specific videos few months prior!
Great Detailed Information!!
Excited for the new 30 to 45 minute workout program mentioned in video! Someone else may do the same tests but I am only following you! THANK YOU!!!
Love this series Ryan ! So much good info actually entertaining and understandable
I swear there's no other channel that breaks this stuff down in a way where even the most experienced lifters can learn a ton of new things. Keep it up!
You are so awesome for this. Thank you so much!! Can't wait to buy the program!
This dude is brilliant. I just started watching these videos and they are great.
Thanks Ryan! Always enjoy your content, both for the info.. as well as the humor 😂😂
I don't know what I appreciate more, the dry humour, the number of Monster cans lying around, or the actual message. Or all three. Well done Ryan!
I have been implementing all the exercises you have suggested since you started doing this series of videos and have definitely seen almost immediate results. Will be adjusting from this video for sure.
I saw immediate arm gains! It was insane!
I love this series ! Thanks !
Great content as always. Thanks man
I will buy your complete program when you finish doing this. I cannot wait! Hope you do all the muscles!
The last gym i went had a seat belt integrated onto the leg extension machine. And that leg extension was an old school one. Sometimes we need to look behind to learn i guess 💪
Another great video. Hilarious and informative. Thanks again
This is super cool and interesting, I’ll change up my leg extensions and curls for now on
Thanks Ryan💪
Great knowledge Ryan, your the best ..
Excited to see what the next program will look like.
Been waiting for this one. Thanks Ryan
I’ll be excited when a new program comes out around this.
Great timing, I’m just getting changed to go do legs in the gym, great content as usual, & always funny😆
(So many CZcamsrs try to be funny, but aren’t)
Looking forward to the new program based on this information!
Loving this series.
Good to see some data on this. Been rotating my feet in and out on Calf raises, leg extensions and leg curls for years. Some of my buddies in the marines use to dog me for it. My 16 yr old son is slowly coming around
Era even if it wasnt more beneficial, it improves mobility and agility
This is all great info. I can't wait to see more.
Honestly I have been following you for a while, I’m a MMA and grapplers as a hobby and you have changed my mind way of training soo dramatically 👍🏽 awesome thankyou
Awesome information 👍👍
Awesome videos..keep it up!
Just found your channel- awesome content!!! You rock!!
Awesome information 🔥
I love your thumbnails sooo much😂
If I was making the same would my workout be so virual?
Foot placement on calve training? Would love to see that.
Great content, keep 'em coming!
Excellent as always
Try standing leg extension for rectus femoris activation. (Ankle cuff with a weight stack, with the pulley at butt height. 8-10 reps with medium weight and a nice flex. You’ll need something to hold on to for balance)
Freaking awesome, thank you for the hard work putting this information together for us.
I definitely need a back video now
Great video!
I found that leaning back more on the leg extension machine helps in a similar way to strapping yourself to the machine by using our over developed upper body as counterweight
I'd love to see an EMG series on what leg muscles (post and ant) are activated differently during different types of deadlift (conventional, sumo, romanian, even hex bar maybe, so on)
Super!!!
Amazing work
Pure gold content! Love it. 🙋🏼♂️
Nah it aint
Thanks for the info bro!
Love this series. Science rocks!!!
Thank you so much for doing this
This series HAS to continue
Thanks for this: they really are awesome.
Thanks brother.
Really looking forward to the routine based off this information
Don't know if anyone else has ever done this MRI testing (and there might be), but you sure are the first channel that I've seen doing it !
This video is gold
Fantastic video.
I love your tees... lol. Do you wear a particular brand ? Keep the vids coming!
Thanks!
Have been using 30 day work out or should say torture must be sick cause I love it can’t wait to get the work out you make with the info you’re getting from science
New to the channel. Love your sarcasm! Love this series! Would be good to see a comparison of quad activation, between leg extensions vs squats/leg press or dead lifts.
Wait until you apply what this asshole talks about it'll work wonders. I remember touching 125 kilograms last year and when I started doing exactly what he said I started seeing results...over a year in now and I'm currently at 75 kilograms.
That toe in toe out thing blew my mind, thanks.
I can't wait for the program you create from this testing. Take my moneeeey!!!
I love this series
I cant wait for your new science based workouts
Yes please for new program. In/out in 40 min.
Great, I am waiting not only for each muscle group, but for each calistenics exercises to see which one engage muscle the most
We've been waiting for this
Thank you sir!
There was one leg extension machine I was on where it actually had a seat belt to hold you down. It was amazing. Not sure why they don't have them anymore.
Best one yet
cant wait to see this program you'll build usingthis knowledge
Your videos are usually solid which is a compliment coming from me. This video was excellent; had me laughing and learning... I appreciate it
Hey Ryan, can you test the hammies in a single leg Hinge movement? I'm curious if the semi would activate more where the other legs bicep femoris can not help the movement
I think these videos are great! I'm looking forward to a program created from the results.
asked this on the last one and received it. thank you big man
Thank you for doing this Ryan. We appreciate it. Now we're gonna start seeing people take straps to the gym.
Tie down straps FTW
The timing is astounding. I just saw a video where Larry wheels worked with a guy who carries a seatbelt to the gym for this exact purpose
Larey got a video with a guys , with a strap. Some ppl been doing this.
Either that or manufacturers of leg extension machines will start to include straps.. surely!
can you depth for activation on quads? heard loads on old school trainers say depth or muscle length is the best for sweep?
Thanks Bro, Ill make the changes on leg day
Please do one for SHOULDERS!!!
These are so great lol. The comedic timing is perfect.
Good stuff
Best fitness CZcamsr, I’ve learned more watching 30 of your videos than years of countless other channels.
I saw a video somewhere debunking some of your findings, but I still think there’s a lot of merit to it. Gonna test some more of it out with the hams.
You are a genius! Leg exercises I am really interested in are these: sissy squats, kneeling lean backs, atg split squats, deep squat calf raises. Also with your new program I am interested in but I have only dumbells and barbel, can I do the workouts with just those?
Darn, you slid that quad comment in right at the end , good to know, great stuff
thank you SIR❤
I love this guy.!
This is gold
The full activation program is one I would actually pay for
First of all, thanks for doing this, it's super helpful. The problem with all this is that depending on the biomechanical differences, level of trainedness and ability to manifest mind-muscle connection, amongst individuals, results will be different for everyone, slightly different on some muscle groups/exercises and significantly different on others. This is great but we need more subjects with a range of body compositions and gym goals to make this more accurate. Since you do not read or respond to comments, I have no idea why the fuck I'm even bothering to write this
You have some unique pieces of equipment. What manufacturer are they? Your back extension is very nice.
When does your app come out, I need this in my life.
So with hamstring curls, is keeping your feet in a neutral position the best compromise or should you alternate sets of toes pointed inwards then outwards?
7:00 sorry for my bad english. ill try to make clear what im saying.
i believe the reason only one of the muscles saw activation is because the other one is not connected to the hip or lower back or whatever so there is no tention on it.
keep making these types of vidoes
You can put a dumbbell on your lap to do heavier leg extensions without lifting off the seat.
Shop is looking good.
Oh this is gonna be a good one
Is that home gym 😍
Need to see a video soon about review the equipment
i just can't fucking wait to see that program sir!
Cannot wait for the full ‘Activation’ program, but if you think I’m only doing 40 mins with that fella think again. I’m gonna spend the same 1hr in the gym but use it to whip my butt even better man. Love your work