4 BEST Movements for BIG Massive Legs (DON’T MISS THESE)

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Күн бұрын

4 BEST MOVEMENTS YOU SHOULD BE DOING IF YOU WANT BIG MASSIVE LEGS...DON'T MISS THESE!!
Front Squat: (1 of 4)
- Elbows underneath shoulders
- Elbows pointed up
- Bar is resting on top of shoulders
- Feet are shoulder width apart
- Before you drop down DON’T let your elbows dip down
- DO NOT let your knees cave in
- Elbows parrallel to floor
- Brace core, abs tight
Wrist and Shoulder Mobility Issues??
- Cross arm front squat
- Same concept
- Resting bar on top of deltoids
- Knees pushing out
- Good posture
Barbell Back Squat: (2 of 4)
- Get hands lined up
- Similar grip distance to your bench press
- Mid/Low Back squat helps retracted position
- Glutes are tight
- Core is tight
- Deep breath in and brace core, tightening abs before each rep
Bulgarian Split Squat: (3 of 4)
- Get comfortable
- Stabilize at top
- Light your legs up
- Start in the down position to get started
- Use dumbbells and begin progression
Barbell Deadlift: (4 of 4)
- Form and technique extremely important
- Shins as close to the bar as you can
- Slide hips back
- Hips lower than shoulders
- Activate core and bend the bar
- Thrust hips forward
- Abs tight, pull up
- Lever type of exercise
- Take all the slack out of arms and legs
- Thrust hips forward
Sal’s Breakdown:
1-6 Reps = CNS Adaptation
8-12 Reps = Muscle fiber Hypertrophy
15-25 Reps = Sarcoplasmic Hypertrophy
Adaptation signal peaks at 48-72 hours, therefore train your legs 2-4x/week
Take your total volume and divide it between 2-4 days/week.
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Пікірлер: 101

@ronfroehlich4697 6 жыл бұрын

get enough sleep, eat A LOT of good food, keep adding weight to the bar, you will get bigger. Guaranteed.

@paperboip7777 Жыл бұрын

YES SIR!!!!!

@fabiobonetta5454 Жыл бұрын

Amen

@Leartoearn Жыл бұрын

Agreed. Once you’ve built the muscle you can cut and trim off the fat

@harryhuff3818 3 ай бұрын

@@Leartoearngotta trust the process!

@portuguy Жыл бұрын

The educational breakdown at the end is literally the cherry on top. Brings everything together and really makes things make sense.

@welshdragon2008 6 жыл бұрын

Great advice. I started doing Bulgarian split squats months ago because of you guys. Hooking my foot over a roller is the key to being able to move correctly. And thinking about pushing your feet through the floor is the key to lifting. My legs have grown just doing the split squat.

@TheTeresamori 5 жыл бұрын

Justin makes this look so pretty and nice when I try to do front squats I feel like such a dork.

@sngb240 5 жыл бұрын

Try the Goblet (DB) squats then

@addicted2tackle122 3 жыл бұрын

My problem is that my upper body limits how much weight i can lift

@dw6317 5 жыл бұрын

This video hands down has helped me perform a better squat. I knew I was doing something wrong, too much in my knees. Last night I tried this technique & I feel it where I should(glutes & thighs) not my back & shoulders. Thank you!

@Chasemancia 6 жыл бұрын

This channel is so amazing and this video is a MUST SEE for all lifters!!!!!

@TMFitness 6 жыл бұрын

Great video and clear explanations. Wish you guys were around when I first started in the industry.

@lastone87 6 жыл бұрын

I’m sure it looks like a lot of copy and paste here with all the comments, but this video did blow me away with the demo, walk through and breakdown! You guys keep upping your videos here, and I loved the earlier ones! Thanks a lot and keep them coming!!

@JMK15 6 жыл бұрын

Can't get enough of this site...awesome!

@stephensimpson2238 3 жыл бұрын

Great stuff guys I just found your videos and podcast and I listen to a new one everyday. When I found out you guys had KZfaq videos I was even more happy! Thank you for this video and the few videos on MAPS Anabolic can’t wait to see the results after a few weeks!

@clintonstone324 6 жыл бұрын

Awesome video guys!

@SiLoMixMaster 7 ай бұрын

One of the best Mind Pump demo videos, great format

@HarmonicGrunt 6 жыл бұрын

Thank's for the Download.

@trevorvarney4900 Жыл бұрын

Thank you for more solid advice

@nancy-uv4hi 2 жыл бұрын

You videos amazing 👍👍 , thanks for your sharing It help and very clear 👍👍👍

@yorkshirespastic Жыл бұрын

Brilliant content. Up there with the best, and I've consumed a lot! Wish my lower back wouldn't give me problems when doing squats and DLs though...

@ceogoddess2543 5 жыл бұрын

Excellent video. I'm learning so much. I've written it all down in a note book, I'm old school 😂

@jamesdevaney9116 6 жыл бұрын

Good list of basic leg exercises, excellent lecture. Frank Zane is a big advocate of big legs without squats.

@cranebeg 2 жыл бұрын

What does he use?

@murphyjanitorial 6 жыл бұрын

This video is like a college class. Very well done guys 👍

@Onkar14 4 жыл бұрын

Awesome sir

@JustKhali 6 жыл бұрын

Excellent video! Love the content and to anyone here who is not subscribed to their podcast you're all missing out!!! Now Mindpump Mafia i would like to know what do you guys think about maybe upper lower workouts where you work on the 1-5 rep range the first half of the week and the next 2 / 8-15??

@Nick-gv3si 6 жыл бұрын

I totally forgot about the split squat. Great video!! Please tell my y'all made fun sal for his part. Idk why but him actlly standing in front of the white board had me laughing. " as we take a look here" 😂 But for real, always great information.

@AussieAngeS 6 жыл бұрын

Amazing content, really enjoyed this video thank you very much

@Alexa-ok6lz 6 жыл бұрын

I love this channel sooo much! This video is amazing, loved it! Thank you for all these great videos, they truly do help! :D

@MindPumpTV 6 жыл бұрын

Thanks Alexa! Glad you're diggin' our content.

@makstod6903 6 жыл бұрын

Alexa Hernandez love your comment,have a lovely day!:)

@VegetoStevieD 4 жыл бұрын

@@MindPumpTV What happened to these guys in the video?

@SkarrGaming 4 жыл бұрын

I like the sound of doing the very high rep range. I think I'll start doing that on Sunday for a few weeks. I can't really do the high weight / low reps because I don't have the equipment for it at home.

@GoatandIce 11 ай бұрын

Im going to implement this in my routine, especially the rep range variation, sounds logical with the cns and hypertrophy, was already doing that: gaining strength for a few weeks, then focus on hypertrophy, but always switched back to cns, not knowing that the third phase is also important

@gliderc 6 жыл бұрын

As always, you guys drop the best vids and information out there, glad I found you guys!

@Henry-yi4rg 4 ай бұрын

Very good

@trevorvarney4900 Жыл бұрын

Thank you very much for leg workout advice. I thought I was overtraining legs doing three day a week full body. I have also found that even when legs still sore working them two days later eases the soreness. Thank you so much for letting me know I am doing things correctly

@SiLoMixMaster 9 ай бұрын

@@godzoo18 By using anabolic steroids

@ironsideeve2955 3 жыл бұрын

Sal’s Breakdown: 1-6 Reps = CNS Adaptation 8-12 Reps = Muscle fiber Hypertrophy 15-25 Reps = Sarcoplasmic Hypertrophy Could you cite evidence for this?

@staceygantt1119 6 жыл бұрын

Information provided at the end is PRICELESS! Goodness, you guys are doing great work.

@mr.j5092 6 жыл бұрын

Would you recommend starting in the CNS adaptation rep range or is it ok to start with 1 of the hypertrophy rep ranges? as long as they keep changing every 2-4 weeks?

@misfits12o 2 жыл бұрын

Found Bulgarian split squats to be much better with a barbell on my back. Was much easier to balance and felt like I was able to push way more weight and focus on target muscles.

@cameronjames5014 6 жыл бұрын

could you do a video on leg balance triggers for strentgh

@Fitness_coreyt Жыл бұрын

So so informative and just a day before I got Client with legs problem with low muscle mass and high fat . In My opinion If he gain more muscles on legs then he will not look bad after fat loss

@chadolive1 5 жыл бұрын

Balance imbalance seems like the Bulgarian squat would be good maybe no fumbles first? Goblet squats curious what your thoughts are o those? Box squat?

@Dougie.A.M 2 жыл бұрын

Man, I cannot do high or low bar squats without my left elbow giving me pain afterwards. Frustrating is the nicest word that comes to mind...

@SOC-ir6im 10 ай бұрын

Use the talon grip. It may feel odd at first but trust me it’s secure and you’ll adapt quickly. It’s the answer for your sore elbow GL

@JayDen-gm7cf 11 ай бұрын

How have I not seen this yet lol HUGE MASSIVE LEGS!

@OmairZeeshan 5 жыл бұрын

you mentioned there was something you could do if knees weak? Link for video - or suggestion?

@micahasher7600 2 жыл бұрын

This is really intense for your lower back. Mine is a little bit weak for this routine

@kevinotero2141 6 жыл бұрын

so clutch.

@Cdrake45 6 жыл бұрын

The best video I have ever seen on getting bigger legs. The breakdown and details are phenomenal. You guys are amazing. Keep up the good work. You guys are legitimately changing this industry for the better. Less bullshit.😂

@RLRthings Жыл бұрын

How do I get a job working with you guys? well done. No flash and dash, just the facts.

@davidkomrow3730 5 жыл бұрын

Decelerates into the squat ?

@Ravi-ut7kk 4 жыл бұрын

past 6 reps you start inducing fatigue not overload. yes all rep ranges build muscle as long as you have progressive overload but for maximum overload and focus 4 to 6 rep range keeps you laser focused. Most people lose focus and intensity after 8 reps

@elhadik6851 2 жыл бұрын

In my opinion for the hamstrings it is more appropriate to do a straight leg deadlift and not a regular deadlift .

@RafiRafi-yo8vn 3 жыл бұрын

Do you keep the weights same

@kzstaytrue1983 2 жыл бұрын

How many days a week should I train legs to get them bigger

@duongto1252 6 жыл бұрын

nice deadlift shoes

@mrgrumpycat9049 5 жыл бұрын

if ure being sarcastic, its just a demo no need to use real lifting shoes

@donny7459 5 жыл бұрын

Hi so for a 2-4 days/week workout do you do all 4 legs excercises in each of those workouts? cheers

@keithduff5971 2 жыл бұрын

How many sets in workout?

@Ravi-ut7kk 4 жыл бұрын

what about pause squats?

@60kgofpower68 4 жыл бұрын

i would cut it to just back squats and deads ... never done much more of anything else and have quite massive legs

@resturanklez 6 жыл бұрын

Sorry if this is a rookie mistake, but how many sets would you recommend for each exercise for each day? Thanks!

@IkePaz 2 жыл бұрын

great question, why isn't anyone else asking it? you are the only one

@kp74952 5 жыл бұрын

Is the butt wink at the bottom of the squat not an issue?

@trzagor2769 6 жыл бұрын

CAN THIS EXERCICE PROGRAM BE USE FOR OTHER PART OF THE BODY OR MUSCLES???

@chasethemainer6801 5 жыл бұрын

what are you on my friend? or are you just foreign?

@peaceWorker77 Жыл бұрын

Very helpful! I should wear my wife high heels to do this squats

@angelchavez972 6 жыл бұрын

Hey so i get the rep ranges, but how many sets per exercise? Keeping in mind that i do full body 3 times a week

@cocochocs3126 4 жыл бұрын

He told you 7 sets 3 times a week instead of 21 once a week

@evobe 6 жыл бұрын

For a big guy that squat is solid

@Exodus26.13Pi 2 жыл бұрын

6:10 was tense.

@prestonshirley9864 6 жыл бұрын

Ok, I love you guys and have learned so much, but why do you say decelerate when you are talking about descending.

@Coachbex17 6 жыл бұрын

Very good vid. Excellent explanation. #squatalot

@denisdimitrov5995 Жыл бұрын

A little bit of consrutcitve criticism for the guy thats demonstrating all of this. Please don't wear running shoes when you are doing leg exercsies, since that causes a lot of instability espessialy if you start loading the movements more. Get yourself a pair of squatting shoes or if you cant afford something with a flat heel so your feet are more stable.

@kamo7293 2 жыл бұрын

never think of deadlifts as "pulling". if you do you run the risk of bending the elbows, and that's dangerous given heavy loads. Source: I fucked up on one rep

@peaceWorker77 Жыл бұрын

If I am obese, is it necessary to have weights to grow leg muscles?

@raisatwika1232 3 жыл бұрын

I keep choking myself when i do front squats

@chadolive1 5 жыл бұрын

If you were starting legs which one of these would you start with first?

@DaBrute 6 жыл бұрын

decelerate into the squat?

@4263484 6 жыл бұрын

DaBrute I guess he meant "descend"

@VegetoStevieD 4 жыл бұрын

13 to 14 reps Doesn't exist according to the rep ranges listed 😂 Seriously though these guys were great. What happened to them?

@RickRubinesque 5 жыл бұрын

Dorian Yates.

@zspec1 6 жыл бұрын

Does it matter if I swap out Romanian deadlifts for standard deadlift? I'm not too keen on making the noise that standard deadlifts have at my gym.

@cocochocs3126 4 жыл бұрын

Agner Santiago lol why not it’s a gym there’s meant to be noises. That wasn’t a Romanian deadlift Romanian deadlift starts at the top ends at the top

@lukasjordon3470 4 жыл бұрын

“3 important lifts” *video titled 4 massive lifts*

@taylorallen8933 3 жыл бұрын

Front squat Back squat Bulgarian split squat Deadlift

@stEFEwonder 6 жыл бұрын

Nice Henny cap, bruh.

@TyisG 4 жыл бұрын

Sals pecs dohhh

@christianmcnally8075 6 жыл бұрын

Looks like someone's not engaging their glutes on that back squat huh

@Jamesppoitra Жыл бұрын

it literally is all about the massive pump tho......you are wasting your time otherwise

@jecacava8823 5 жыл бұрын

Nah!! Nothing new!!

@islandmikerood1847 3 жыл бұрын

Another "guru" build like a Mcdonald straw telling us how to get big legs..lmaoo

@40andStrong 6 жыл бұрын

butt wink not good squat and no valsalva maneuover.. try to watch allan thrall how to squat.