Insane that this was all for free! I still pay for your app for the past couple years so you can still keep giving out information! Seriously anyone reading just get the app, worth every dollar! Keep it up brother!

0:12 - Addressing completeness and range of motion. 0:35 - Avoiding junk volume and redundancy. 1:01 - Discussing volume, reps, and exercise swaps. 2:18 - Basis of evidence-based approach. 2:54 - Ensuring complete muscle contraction range. 8:30 - Evaluating exercise selection efficiency. 12:14 - Explaining junk volume and redundancy. 13:10 - Variations between hack squat and leg press. 14:19 - Sequence of quad and hamstring workout. 15:04 - Prioritizing hamstrings in the workout sequence. 15:21 - Training hamstrings in lengthened range. 16:04 - Adjustments for maximum hamstring lengthening. 17:24 - Quad training through lengthened range. 18:03 - Stopping short of full quad contraction. 18:39 - Moving to a hamstring focused machine. 19:16 - Adjusting hip position for optimal hamstring contraction. 20:27 - Transitioning to leg extensions for quads. 21:05 - Adjusting body position for effective contraction. 21:41 - Importance of pelvis position in quad training. 24:50 - Alternatives for current exercises. 27:02 - Importance of workout context. 28:01 - Workout value in overall training. 30:16 - Recommended rest times between sets. Thanks for all the amazing content coach!

Charles Poliquin, probably the most successful strength coach ever, always said success leaves clues. He read all the studies. And trained real athletes.

Also these videos are just insanely helpful. Unreal stuff

Every time I start to get lost in the social media bodybuilding nonsense, it really helps to hear your ideas verbalized again as a refresher. there’s a huge discrepancy right now between theory and practice and your content closes that gap for me

Love this new style of video 👊

Extremely beneficial. Thank you!

Please continue with this 😍you are by far the best educator and content provider out there

Such a good video, thank you Joe!

Amazing once again!! From beginning to end!

I prefer reverse banded Hacks with lengthened partials biasing my taint with an externally rotated sphincter! If short shorts unavailable then assless chaps are an adequate substitute if your at a real hardcore gym

This is great advice thank you

Awesome content Joe!

Nice again Joe thank you

Another excellent video. Thanks.

LOVE THIS! Hoping for workouts for the rest of the body in this series 🤞🏻💪🏻👊🏻

Loving this content brother

Another invaluable video. Thank you.

Best concept so far and I liked the way you teach these informations . We're waiting to see other muscle groups too. Thanks!

Love this type of video. How to apply the knowledge and nuance you provide is beyond helpful

Love this series. Thank you. Are you planning an upper body day breakdown as well?

feeding the juicy algorithme ! Amazing video !

Gold. thanks for your amazing job

Just found your channel in my feed. I'm learning more about my muscle anatomy as I go through my fitness journey. Your video was very informative. Thanks

Best KZfaq channel!

Love these videos coming out lately. Could you maybe do a video focusing pivoting leg presses in your excercise review series.

This is leg masterclass just amazing thank you joe

Wonderful selection of exercises and outstanding guidance ❤ thanks😊

Love you papa joe

I don’t have a ahort attention span! 🤣 great video coach

great timing - it's leg day today! using your 90's program 😉

A lot of people seem to dismiss the leg extension and opt for more typical “mass builders”. Good info on the different loading for the leg extension, helpful af!!

U r next level coach 👍💪 great Joe 👍👍💪💪

A video like this for every body part please!

Awesome, do this for Back Please!

youre the best

Best coach in this game!

Wish I had the patience you have with that board😂

Intensive purposes... Intensive purposes.... Intensive purposes...... I'm gonna have a nightmare where I hear this on repeat. Great lecture though.. for all intents and purposes 😉.

"Faster than the orthopedic surgeon" the quick dead pan comedy is something to behold 💀💀😭😭

Great video Joe. Hopefully those who follow the “Full ROM” “anti-partial” preachers will get a better understanding of why the “Full ROM” “anti-partial” training protocol is based upon confirmation bias dogma to differentiate their training style so they can sell a training app. Some of the most successful pros have focused their training on the lengthened to mid-range ROM on most exercises for decades. Thanks for defining what “Evidence Based” training is. You’d have to be very arrogant to dismiss real world evidence and solely rely on empirical data published in peer reviewed journals that is mostly based on untrained individuals.

Thank you for the content!!!🙏 I have a question about hamstrings, what’s your opinion about including Nordic curls or Razor in a type Quads/Hams when you don’t have machines? Combined with Stiff DL? Great video 🙏👍

23:30 In a perfect world, the machine itself arcs in lower and we can still have our heels on the pad, but that’s not how squat presses are designed often. The only way to simulate this would be to have a plate or something similar placed on the butt pad so as to elevate you up the seat but this comes with another problem with the handles now being out of reach (which they often ALREADY are on the cybex squat presses) so it’s really only a viable modification for people with long arms. This is why I use the “toes no-heels” or “sissy” approach on these. Never heard it referred to by name before this video.

Great video. What about doing two heavy compound exercises in same workout for quads? Such as SSB squats and hack squat in same exercise? Sometimes I'm burn out and don't get the best on the second exercise. Would it be more advisable to do SSB or hack and then maybe leg extension?

Opinion video on hitting contractile range in 1 workout vs hitting full contractile within a training cycle, micro or meso or macro etc

🤜🤛

What do you think about putting calves first on a leg day to help with ankle mobility? Also, a lot of guys do leg curls first before a squat pattern and say it feels better. Is there any reason for this or is it mainly anecdotal? Thanks in advance 😁

On the Arsenal hack squat, should I be tilting the footplate to make it flat or angled for max quad stimulation?

You ever put leg ext before squat patterns/leg press?

Quick question, but why do you like banding the Cybex squat press? The profile is already pretty great (drops off where the external moment to the knee is the largest, picks up as it shortens), but I'm curious as to why you like to band it. Is it to try to even out the profile even more, or do you just like to use it overload the shortened range? Thanks!

Speak about German volume training? Is good or bad ? What is good for ? For who ? For what ?

Interesting leg Extension take. I know Menno Henselmans says the opposite and lean back as much as possible.

28:50 you roughly mentioned the volume per workout, but what about the weekly volume? Because i'm training legs twice a week (push/pull/legs)

What is your experience regarding rep ranges for legs for intermediate/advanced lifters. Many generally advocate higher reps for quads and calves and lower reps for hamstrings. Or should rep ranges mainly be selected based on the complexity of the exercise than on the muscle group (e.g. 5-8 for squat and deadlift variants and 10+ for leg extension, leg curl, and calf raise variants)? Or is it more important to simply use different rep ranges for all leg muscle groups to cover wider rep ranges with different exercises? Especially for quads "bros/empirical evidence" recommend higher reps while science/physiology guys like Chris Beardsley advocates 4-6 reps for most exercises and most muscle groups for hypertrophy to maximize motor unit recruitment and minimize fatigue mechanisms (of course with reasonable exceptions). In terms of fatigue, there's a big difference between a set of 6 very close to failure and a set of 12 reps with the same proximity to failure. However, if real life experience shows it takes about twice the number of sets of 6 for quads to stimulate the same as one set of 12, higher reps is the way to go. I have tried both lower and higher rep ranges as well as low volume/higher frequency - and higher volume leg days 2x a week and my legs are still lagging.

Coach, how would you split this if you were training legs 2 or 3 times a week? Just split the volume? Or would you add exercises?

❤for🇮🇳 the coach💪😊

Question: When I go heavier on lying leg curls why am I getting a pull in my glute? Just one side.Is it just to heavy? Im doing 10 reps and Im warm. Should I lighten up and just increase reps? THX :)

Hmm a little confused here for hamstrings. Where is the Romanian Deadlift? I thought that the best overall combo for hamstrings was RDLs and then the lying hamstring curl machine.

Reposting ! The sissy press squat is just as good as it sounds.

Why doing 2 squat type movements (hacksquat + legpress) and not doing 1 squat + 1 hinge type movement (rdl / back extension etc) ?

Can we get a video on glute training? Specifically to the best RP to work em with, way too much bullshit out there.

Are you sure that you’ve never thrown up on anyone while training them?!

No adductor work?

What about adductors n calves?

@hypertrophycoach want tutorial on sissy leg press

Joe is like that bad comedian that says terrible jokes then you hear the drums..😮 I thought Mike is isatreal was bad Jesus

joe you didn't mention calves!!!! :(

Pleased,names of athletes on videos?

i dont have a dog

Where's the evidence-based part?

The real answer is finding the athletes with the largest legs. Sumo wrestlers are those athletes. They don't do heavy squats and presses. They do a few hours per day of bodyweight volumized training. You don't have to do extremely heavy exercises. You have to do more focused movements, with lots of time under tension. Rest pause and volume during sets.

Is joe natty?