The PERFECT LEG WORKOUT (The Science LIES!)
Ready to learn about the science-backed optimal way to train your legs for muscle growth!
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QUADS
Let’s start with quads, I’m sure you’ve heard someone say it’s IMPOSSIBLE to train your inner and outer quads.
… And their arguments absolutely make sense. Because when you look at how the innermost muscle of your quad the Vastus medials or the teardrop muscle and the outermost quad muscle your vastus lateralis “your sweep” neither connect at the hip, they connect somewhere underneath all this crap high up on the femur so that’s when you hear people say it doesn’t matter if you open up your hips to do a wide stance or keep those feet close because they don’t attach at the hips and so those muscles aren’t lengthening or shortening at all so you’re going to target them equally no matter what.
But then I did some digging and there are more than a few SCIENTIFIC Reasons why you are able to effectively target and train your inner and outer quads…
The same exact principle applies to your medialis and lateralis they both work to stabilize your knee by pulling it in opposite directions.
HAMSTRINGS
Another interesting study I found showed that having your toes flexed towards your shins (dorsiflexion) will allow you to generate more force during leg curl movements... now I don't think that's why everyone in the gym does them this way, I think it's an unconscious decision but regardless... this is where I go completely rogue because I believe you should do the exact complete opposite!
And this is something that I figured out years ago by putting on a moderate amount of weight on a leg curl machine and then doing a few reps with my feet in a neutral position, then mid-set went into plantarflexion (toes pointed away) and it immediately became impossible so then I quickly forced my ankles into dorsiflexion and just like that the movement became too easy...
Now, Why is that? It has everything to do with your Gastrocnemius. Its main action is plantar-flexion of the foot but because it crosses the knee joint it also aids in knee flexion.
Also, remember when it comes to hypertrophy.... strength or how much force you can generate isn't the name of the game if that's your goal then you should be trying to recruit as many muscles to work as efficiently as possible to move the most weight
but that is the antithesis of hypertrophy where you're basing everything you do off of connection and isolation, you're trying to limit secondary involvement as much as what is biomechanically possible and just work the targeted muscle
GLUTES
The glute science lines up with what I've felt for years, any time you can exaggerate the stretch do it because it will lead to more glute activation. That's why I turn sumos into more of a hip dominated movement and why an assisted reverse lunge works better than a regular reverse lunge because you're able to exaggerate the stretch and tension put upon your glutes by shifting your husky body over top of that glute and really lean forward to enhance the stretch.
CALVES
When it comes to calves I've heard people say for years foot placement doesn't matter but it absolutely does and there are a few studies that are starting to show that but you have to read a little deeper than the general conclusion "pointing foot straight forward may be the ideal approach when the aim is to induce proportional improve-ment on both heads of the gastrocnemius" How much deeper do you have to read... the very next line... it says " pointing foot outward or inward may induce selective muscle growth" and that should be your aha moment.
SETS / REPS
QUADS
(No Quad Sweep)
Leg Press “Feet together - 3/4 rep - Toes up as you contract”
4 Sets / 20 Reps
Split Squat “Working leg positioned on your midline - 3/4 rep”
4 Sets / 20 Reps Each
OR
(No Tear Drop)
Leg Extension “Partials at the top - hold to contraction for a 3 count”
4 Sets / 20 Reps
Hack Squat “Feet close / low / 45 degrees - don’t lockout”
3 Drops Sets “Drop The weight 2x / Shoot for 15 Reps before you have to drop
HAMSTRINGS
Stiff Legs “Only come up 3/4 to keep it in your hamstrings”
4 Sets / 20 Reps
Seated Leg Curl “Plantar flexion until you fail then into dorsiflexion and… fail again”
4 Sets / 30 Reps
GLUTES
Sumo Deadlift “Hinge at your hips - Don’t pull it straight up”
3 Sets / 20 Reps
Assisted Glute Step-ups “Lean forward to force the stretch - don’t lockout and lean back on the way up and rotate over top of your hip”
4 Sets / 20 Each
CALVES
Seated Calve Raise 3 WAY “Make sure you’re contraction along with the orientation of the fibers in each head of you gastroc”
3 Sets / 50 Reps Each Way
#Quads #BiggerLegs #LegGrowth
Пікірлер: 1 000
Can we appreciate the fact that he went through actual pain to give us gym advice?
@Uofmdoc
2 жыл бұрын
Ah, NA!
@wo0dy
2 жыл бұрын
He did it cos he loves it.. its not pain to him...
@danball5359
2 жыл бұрын
He done it for himself just let us join him
@jacobr7205
2 жыл бұрын
Fr
@kh.754
2 жыл бұрын
Are you new here? Things have always been this way
This just shows how complicated the fitness industry is right now. Ryan has papers and studies backing him up about stretching the muscles to get best growth and not doing the same exercises everytime for more growth, and yet there are other fitness instructors who also have papers and studies that say the exact opposite. Maybe everyone's right or everyone's wrong I have no clue
@tacizettinkocabulluk
Жыл бұрын
it's all trial and error. the "science" is tainted quite a lot.
@nagmus887
Жыл бұрын
thats right bud and ive been trying to apply his routine and a constant one just to know which routine makes the most effect to my body. anyways, it is all in the form and almost mostly in diet.
@kenoctcercos4832
Жыл бұрын
And also depends on the methodology, if the reasoning is invalid or not, etc.
@benwells3416
Жыл бұрын
honestly don’t think it matters a lot. just getting in the gym everyday will have the biggest gains
@nagmus887
Жыл бұрын
@@benwells3416 yup. But with proper form to prevent injury. I dont even have someone to teach me just yt itself. Hahaha.
Garage Style, Drop Set, Legs… probably the most BRUTAL leg workout, it finished ME! Ryan’s programs are the best $40 I’ve spent on myself. His YT videos are a bonus.
@dude3278
2 жыл бұрын
@@hamburger1 Or you can just squat and get stronger than doing leg extensions for that long lmao
@jasonhathorn4653
2 жыл бұрын
Just wait until you do the gym program.. Hacksquat routine that will take your soul….
@Laflorbonita
2 жыл бұрын
Oh god, that one had me walking like a freaking duck for a week afterwards. This man has helped me build muscle like no other.
@realtorcesar
2 жыл бұрын
Agree 100% Never felt soreness like that in my life!!!
@wossapable
2 жыл бұрын
These comments feel like bots posting them but soreness and having muscle pain for week is not efficient way to build muscle
Love your videos. Always informative and full of high capacity gym humor. Been working out for about 10 years and It's awesome to learning from your content! Much appreciated my man!
One of Ryan's best posts! Technical, sound, well explained and spot on! Cheers!👍🏻
For a nerdy workout geek that has been following you for a while, this video was fantastic for all the information you gave us.
Amazing content my guy love the humor and the information!🤩💪🏻 short and sweet love these videos! can’t wait to try your program man
The details that make your videos extraordinary. The ones that explain how and why, but then the ones that make me laugh throughout the whole video 😂 As always, good one 👏
@Blade-ix8hr
Жыл бұрын
His hat has a wiener on it
This is the best training presentational video I have watch in a long time. Amusing, interesting, engaging and informative all at the same. Excellent. 👏👏👏👏👏
Yes!!! Thank you for this. I've been saying some of this for years, just must less elegantly. I'm 6'5", and have disproportionately long legs. The way I load my legs changes depending not just on the type of movement, but the angle/rotation of the various axis points of my legs. If you haven't, I'd love to see a video about MSK through the upper leg, and deep core. Relating to how we maximize the efficiency of strength through MSK balance, especially in men.
@hectorzero8545
2 жыл бұрын
what's MSK balance?
@damenblackgrave2189
2 жыл бұрын
@@hectorzero8545 Muscular Skeletal Balance. If for example you have two legs that move differently, it could be from an imbalance in the hips that needs to be corrected. A lot of tall males get bad advice on squat form for example, and end up messing up their deep core, and hips forcing a form that doesn't work for them.
Love everything you say, subscribing now! When lying hamstring curling, I get into full contraction, then shake off my foot loosening up my gastroc, I do this every 3-4 reps, my gastrocs are super over active from my skater years.
your stuff is without a doubt THE best on YT. straight to the point, funny as hell and CORRECT. when I'm telling people about how they should learn real deal bodybuilding I point them to your channel
Awesome Video as always. The medial part of the Quads works especially the last 30° of knee extension. So: if you just explode out of the flexion, you will build more of the other 3 parts. Because by that you accelerate the weight and than skip the working-radius of the medial head. Especially in the simple Leg Extension you should go up slow (3-4 sec) till FULL ROM (weight has to be light enough so you can reach the same maximum extension like you would without weight) !!! Do it, and you will feel your medial part much much more. It also keeps your knee "healthier" because the medial head is the only one that centers your patella to the inside - which is very Importen.
I do this on a Monday. Why? Becasue if anyone is going to ruin my week, its me.... So miserable.
@ricorobinson494
2 ай бұрын
Now That’s pretty good
@Will51781
2 ай бұрын
That’s the spirit.
@GBMM7
2 ай бұрын
Same here been doing legs on Mondays for over a decade!
@SkylerGW
18 күн бұрын
A man of culture.
@ditchdigger6963
15 күн бұрын
This is the way
As a PT with many years of experience I can say this guy knows his stuff and provides facts. Everything in this video I have used for years, especially with athletes after an ACL tear and works great. I like using the last 30def before TKE to target the VMO.
@ThePerpetualStudent
Жыл бұрын
God bless you. PT students were my lab assistance in gross anatomy. You guys are phenomenal and i would argue you guys know anatomy better than the med students
you have honestly become one of my fav ppl to come watch on youtube. your humor reminds me of how the world. used to be. i thank you good sir.
I used your suggested routine for my workout today. kicked my ass. thanks! may use this for the next month or 2 as my go to leg routine.
Dude I've been wondering for so long why flexing my calves gets a better connection on Leg Curls. TY for explaining this. Awesome video!
@eclipsewrecker
2 жыл бұрын
Look into Poliquin also. He made a living with details like that.
broooo is awesome at explaining things, and i never get bored, always learning something new and getting a good laugh out of his jokes. Much love keep growing
I love your entire content, I have found it incredibly helpful!
Thank you for explaining this. I've actually been doing the toe pointing thing doing hamstring curl and leg extension for years and didn't know what was happening. Just knew one was harder.
@SoulFighter27
2 жыл бұрын
its called active insuffiency, you can apply it to any biarticular muscle( and up)
Ryan’s video are so consistent on great content, I drop a like before I even watch the video 💪
Absolutely love this guy's training, I tune in daily, can't wait to try the app.
you can tell your really passionate about lifting, so much knowledge distributed hilariously, thanks for the laughs and the gains.
Thank you so much for all these videos bro. I'm buying anything you put out even if I don't follow it to a T, I support 100 percent what you're doing 💪 I aspire to be more like you brother 👍
I’ve subscribed to this recently and was probably one of the best ideas I’ve had in a long time. It is so good to hear someone say what needs to be said. You have really changed my way of looking at gym work. And I’ve been doing this (now I know really shitty) long time. So cheers dude. Much appreciated and keep up the brilliant work you do. P.s. it’s easier to take these shitty, shit my pants workouts with some classic humour! Cheers. P.p.s that is the correct way to spell humour 😬
this was one of the best videos covering hypertrophy I've ever seen. To call you a gentleman and a scholar wouldnt be enough
I just RANDOMLY came across your video and it's BY far THE BEST!! VERY INFORMATIVE and the humor is spot on! I won't even fast forward through any of your videos.. it's just th@ GOOD! Keep it up RH!
Ryan, you probably won’t see this because you get so Many comments on your videos but I have a few good things to say. I love your take on your videos. Muscle connection is sooo important when lifting. And it’s so easy to get distracted in the gym. I’ve been lifting 5x/week for 11 years, have competed in many powerlifting competitions and done a number of programs. But yours is so much different than the rest and actually produces results. I’ve gained about 15lbs since listening to your words and program. I might of have looked really fucking weird doing it but who gives a shit what other people think. Highly recommend any advanced lifter try out Ryans programs
Just wanna leave my two cents (gratitude more so) here for you Ryan, I’ve been bingeing your videos and building workouts using your techniques and dieting advice for the past 3 months. Started at 200.1lbs at 5’10” and peeled all the way to 177lbs and am slowly adding muscle back up. I’m up about 5lbs this month in mass and have added an inch to my arms, 2” to chest and legs have been the slowest. Just found this video, so if it’s like anything else you’ve made, results can be expected. Thank you for the effort you put into these videos
So much useful info in such a short amount of time. Gotta love it!!
hahaha love these videos! Just finished the PPL program. It was a nightmare (but really good!) keep these coming!
That plantar and dorsiflexion talk about the gastrocnemius affecting your ability to generate force is super interesting. I've started doing Jiu Jitsu recently and they advised us not to point our toes when we have someone in a triangle choke and I wondered why until now. Super cool video I don't think I've seen more informative and well explained exercise videos.
@Leuthen57
Жыл бұрын
That’s a good point.
Did martial arts before I got into lifting. Spent a lot of time in 'horse stance' with the knees pushed over the toes (shins parallel not ^ shaped) my lateral head are still huge. Once I started lifting and a lot of squats did the tear drop start coming in. So they absolutely respond to different stimulus.
Ryan, you are something else man. Bridging the gap between muscle and science is perfect
Thanks for the tips. Great work as always.
Good looking out Sir. The logic makes sense.
This is possibly the most valuable leg training video in existence right now
Plantarflexion during leg curls is gold. I agree, by taking the stretch out of gastroc, it cannot assist in knee flexion. Muscles are strongest from a stretched position (but not too stretched) and definitely not from a contracted position. Makes perfect sense!
Love this dude. Solid info and gives ya a good laugh . 🤙🏻
This man saved my entire life, applied his workouts on my workouts and I grew a lot in 5-6 weeks. (With a lot i mean what I find a lot, I can clearly see a difference)
@alsosiege
Жыл бұрын
@Dmitry Reus yes
This is just great information AND highly enertaining. Thanks Ryan. The authenticity shines thru here.
I freaking love this dude. Straight forward in your face no bs facts as funny as hell.
I've been following you for year and this is the best video you've ever posted.
Im exited about the next workout, I have practice C&B torture but I wanna have a better hypertrofy (Im kinda advaced tho)
Vectors- lines of forces- tissues are subservient responders to forces- and for the glute: finally someone else has spoken on putting that muscle on length- other thing would be to reach the hand across the stance leg- the glute fibers are in symmetrical line with opposite latissimus dorsi- think skating patterns with opposite arm reaching- hockey players have huge glutes and VMO for a reason- subservient responders to the line of force applied
By far the best fitness content creator out there, definitely going to buy your program 👑
no nonsense, direct, and good info! thank you.
Great video ! Everybody with enough high quality training under his belt knows you CAN focus on certain parts of a muscle and stimulate them better.
It’s all about how it feels. I can definitely feel my quads shift in area tension depending on how I angle my legs during leg extensions. Proper form, lighter weight(build up to heavier weight of course), and high volume. No doubt this is true. You can feel it if you workout 😂
Great work out Ryan!! Like always
Ryan I started your PPL is insane but I freaking love it!! 💪🏻💪🏻
Brilliant work Ryan. Thank you.
I always wondered why I could feel more of my hamstrings and glutes when I pointed my toes straight out during leg curls rather than towards my shins.
Dropping so much knowledge on us. Thank you.
Thank you for the info Ryan 🙏💯
I promise you could make a 30 mins video and I’ll sit and watch the whole thing. However, I love how you ALWAYS give so much with little time. I tried the leg curls and ouch the burn feels like gains 😊
Bro the Plantarflexion and dorsiflexion hamstring curls is such a big difference I went from 130lbs to 90lbs
Great info! As always!!
Good video! That's what I need. Thank you.
His fourth week leg exercises are INSANE im doing it tomorrow i will be a slug for a month after
@mushermax8978
2 жыл бұрын
That 4th week leg day was just violent 😂
Ryan has caused me INTENSE leg pain for two plus years now. I used to hate leg day. Now I hate it more. But I love it more too. I work legs now with such “connection” that at the end of my sesh (ya…I’m 64 and I just said Sesh…haha) I need my wife to get my cane so we can walk out of the gym. My F-250 doesn’t have a running board and it sometimes takes me two attempts to hop in after leg day. So. Yeah. Ryan. You are a real pain in my glutes. But I love you man.
@Owen-C1997
2 жыл бұрын
Killing it at 64 💪💪
@fabianjackson6977
2 жыл бұрын
My man killing it! Keep up that gods work
@Ninjersey1
2 жыл бұрын
Keep working 64 years young 💪🏽
@jeffduncan9140
Жыл бұрын
I can identify with the no running boards on the truck. It’s kind of like trying to drive a car with manual steering after an arm day.
all facts. I was involved in a motorcycle accident that left me with a full pcl tear on my left knee. My biokineticist said i need strong quads now more than ever to support the knee. Naturally obsessed over that and she told me when doing leg extensions to point my foot outward to hit the tear drop and point my foot inward tto hit the outtersweep. works like a charm.
Thanx for your videos
Could you plz make a video about the difference between Natural vs steroids athletes training session sets, reps, lenght how heavy should natural go. Thnk u for your awsome videos
Wait… This is a video lounger than 5 minutes… This is a very rare occasion
@psyche1182
10 ай бұрын
Almost as long as my leg workout!
Great new video man! Your stuff works!
awesome straightforward video!!! thank you
How about leaning forward at the hips on your knee extension machine to put the rectus femoris on slack and further isolate the vastus medialis/lateralis? Same principal as the plantar flexion during hamstring curls
@JumpingSquid
2 жыл бұрын
YouE CANNOIT. Invent new wordes to become like Rian the strong Man who teaches how to leg. GO FAR AWAY IMADIATE ORELSE
I seriously hope Ryan makes more workout programs cause I’d keep buying them. All great programs. Ryan pretty much explained this like a religious person that would throw the Bible at a non believer head 😂
Thank you for actually using the proper terminology so I can learn these words and not just say “the thing there point it that way and use it”
First time bumping into you on KZread I instantly new this channel is a hit man awesome work bro!!!! Keep it up !!! Love the channel !!! Subscribed 🤛🔥
Even though these are a killer exercises for your legs, a workout alone wouldn't make any noticeable results if isn't combined with a structured diet aligned with your goals. You need quality nutrients in exact portions to make sure your body will regenerate all these damaged muscle tissues and not store unnecessary fat in the process. I'm following Next Level Diet fat loss meal plan for 6 weeks and Im more than happy with the results so far. I feel that Im getting stronger and I have more energy.
Ryan I’d love to see a video on what you eat in a day, keep up the good content mate 👍🏻
@steven.1983
2 жыл бұрын
Protein shakes and tofu shit vegan burgera🤣🤣
@Tyler-gq7on
2 жыл бұрын
@@steven.1983 PEA Protein at that
@steven.1983
2 жыл бұрын
@@Tyler-gq7on lol
Yes. I've tried these concepts also and as Ryan says, against all arguments to the contrary, it works as stated.
Just found your channel today and I love it man. Great insight subscribed and post notifications on💪🏼
I do physiotherapy for my knee where I do a half wall sit meaning my depth is not all the way down to 90° and this strengthens the inside muscle above the knee so basically he’s right lol
Just finished my first week of Ryan’s full gym program. I’m thoroughly enjoying it so far even though I have never been so sore in my life! Great stuff Ryan!
@nephilimshammer9567
2 жыл бұрын
Wait till you see fourth week legs LOL
Love his no fuss simple approach makes it easy !!!
Love your programs and they way you explain
This is actually one of Ryan's "longer" videos and it's not even long at all lol. This dude broke down the factual science, why he doesn't agree, a solid workout, and funny nutsack jokes all in a matter of 11 minutes. Ryan Humiston is GOATed. 🐐
I was doing leg curls 2 days ago with my feet in every different position possible because my hamstrings are garbage. pointing my toes away killed me and also included calves a ton more
Excellent, thank you
Brilliantly explained.
Something you didn't mentionned with hamstrings is that by externaly rotating the foot you engage the biceps femoris (outer hamstring) more and with internal rotation you inhibit the biceps femoris therefore working the semimembranosus and the semitendinosus (inner hamstring) more.
I love that you use actual research. I also love how you taped them to the wall and threw the rest of the papers at it 🤣🤣🤣 the best. Thank you for the office joke 🤣🤣🤣🤣🤣
@rickfoster1078
2 жыл бұрын
You would've loved when he got his million viewer award!! This guy is awesome!!
Oh you’re the man. So freaking helpful. Never stop.
These videos never cease to amaze me.
dude you are brilliantly hilarious. You're just as funny as you are educational.
Bro you're hilarious every of the times.
excellent advice entertainingly given.
Hi Ryan. Your segments are amongst the best advice available. Awesome stuff man
Bro, that is some next-level storytelling. I have never seen anyone making fitness educational videos so engaging and easy to understand. Well done man!
I found this video to be both shocking and revolting, alternating between positive and negative feelings. But, Ryan always presents grounded, current information in a direct way. I give this video 110 thumbs up at a minimum, but really think it's worth 220, maybe even 440, by extension. Thanks for keeping us plugged in, Ryan. I have to go meditate now. Ohm. Or, maybe I'll just listen to some AC/DC...
This dude is GOLD!
This is incredible, great video
I am that biology major student who shadow box’s in the corner of the gym dreaming of being a bit more muscular… how is this man so spot on EVERY TIME 😂😂😂
3 Sets / 50 Reps Each Way Lmao I'm dead at 20
@vibin4871
Жыл бұрын
Good Luck My Bruda... Greatness Awaits.
Much Gratitude
I adore that you did a thing