Work SMARTER: Build Bigger Quads With Lighter Weights!

Рет қаралды 1,064,384

Күн бұрын

You don't need huge weights to build huge legs, Dr. Mike Israetel and IFBB Pro Jared Feather show some awesome scientific muscle growth techniques on our friend Ali!
The ALL NEW RP Hypertrophy App: your ultimate guide to training for maximum muscle growth- rp.app/hypertrophy
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@alicheetany_bodybuilding
0:00 Intro
1:22 Seated Leg Curl Myorep Match
7:09 Dumbbell SLDL
10:12 Horizontal Hack Squat
15:50 Paused Squats
18:57 BW squat superset

Пікірлер: 858

@Thekingofgodofwar 10 ай бұрын

All three of my legs are gonna love this!

@MxPinky 10 ай бұрын

The most sane KZfaq enjoyer right here

@NeverSarcasticMan 10 ай бұрын

Need video proof

@KiX-K4T13 10 ай бұрын

Three legs?? My kinda gal... *Sean Connery purr* YOWZA😏

@jaredmatthews9403 10 ай бұрын

Sir this is a Denny's

@Realistic316 10 ай бұрын

no cock talk around here

@drmontorsi7498 10 ай бұрын

I haven't watched yet but I already know the following things will be said: "Slow. Slow. Slow goddamn it" "One last one" "As if another. Pause. Pause. Rack" "Perfect technique or I won't fucking count it"

@zorrtt6976 10 ай бұрын

And "roar"

@farhat5325 10 ай бұрын

You forgot "big chest"

@metalguitar777 10 ай бұрын

@@farhat5325I saw your comment a few seconds before he said “big chest” in the video 😂

@farhat5325 10 ай бұрын

@@metalguitar777 lol

@doyourownresearch7297 5 ай бұрын

body weight squats: rack

@HeadCannonPrime 10 ай бұрын

I love the sets that go to bodyweight failure. That feeling of not being able to lift air is WILD. I have started doing these on shoulder exercises.

@evrenseven 10 ай бұрын

It's the best thing I've learned on this channel. I've been doing deficit pushups then knee pushups to failure to finish chest days and I've seen immediate results

@ElCapitanCZ 10 ай бұрын

Actually, you’re not lifting air, you’re lifting like two thirds of your body weight when you body-weight squat, which in this guy’s case is still quite some weight.

@RenaissancePeriodization 10 ай бұрын

Yep, it's a really "easy" (painful but easy on the joints) way to get in a lot more stimulus! - Dr. Mike

@l.p.7585 10 ай бұрын

Light weight training has been amazing for my arthritis, and my chest and quads have never been better

@bruvhellnah 10 ай бұрын

How do you do these with shoulders?

@americanmike101 10 ай бұрын

I love when Dr. Mike tells people to do it again and slower

@allidal1 10 ай бұрын

I also loved that part.

@J90JAM 10 ай бұрын

**bites lip**

@Fudgedrums 10 ай бұрын

@@J90JAM hahahahhahahaha dedddd

@TravisMcGee151 9 ай бұрын

@@FudgedrumsHe should be telling him he needs to work those calves 😅

@aliihotii 8 ай бұрын

As if another

@atropos91 10 ай бұрын

I've been doing slow eccentric moves in my workouts since I discovered this channel and there hasn't been a single day without sore muscles since then. But worth it.

@lukenath6983 9 ай бұрын

These videos are done EXTREMELY well. The step by step discussion window-in-window, and details talking about the “why” are so crucial. Exciting, dynamic sessions. A Little humor. Educating. Motivating. I’ll be getting the app this fall.

@philippicphilodox888 10 ай бұрын

Ali has not only amazing pain tolerance, but exceptional body awareness as well. That workout was inspirational!

@jamesbondisamonkey 9 ай бұрын

steroids

@philippicphilodox888 9 ай бұрын

@@jamesbondisamonkey I’m not sure if you’re trolling, but I’ll concede pain tolerance. However, steroids do absolutely nothing for body awareness and exercise execution. Those things are acquired only through experience and consistency.

@doyourownresearch7297 5 ай бұрын

body awareness? What the fuck are you talking about?

@philippicphilodox888 5 ай бұрын

@@doyourownresearch7297 Sorry. I used a very general and perhaps imprecise term that I assumed most would infer the meaning to encompass proprioception, kinesthesia, efferent neuron activation, and even response to nociception. I apologize for any confusion this may have caused. I thought I was just making a quick, hopefully encouraging comment to help boost the algorithm. I should learn to be more careful, I suppose.

@therealshard 4 ай бұрын

@@philippicphilodox888 I was thinking the same actually judging by how solid his form was throughout

@blastman145897 10 ай бұрын

I’ve been training for a long time but never like this. Been watching these videos last few weeks and following along. Definitely humbling to feel twice as sore from half the weight!! Thank you Dr. Mike for the information.

@RenaissancePeriodization 9 ай бұрын

Wooo! My pleasure! - Dr. Mike

@itzakehrenberg3449 9 ай бұрын

The workout was INTENSE! @@RenaissancePeriodization

@donedeal51 4 ай бұрын

Dr. Mike, you've truly inspired me to start working out in a completely new method and have given me a better understanding of health and wellness via your videos. Gracias 🙏🏾!

@17jnewman 10 ай бұрын

There is nothing better than these videos for setting expectations for your workouts. Leg day is tomorrow :)

@RenaissancePeriodization 10 ай бұрын

Woooo! Godspeed! - Dr. Mike

@pierrea3094 10 ай бұрын

I’m jealous of that atlas hack squat every time I see it

@pierrea3094 10 ай бұрын

*Atlantis

@17jnewman 10 ай бұрын

@@RenaissancePeriodization Alright Mike and Jared-F YOU! As promised today was Leg Day- I RE-watched this on the way to the gym to get you both in my head for those motivational yells to push harder and SLOWER> Seated Hamstring Curl 25-20+5-20+5 as a myorep match set, 5 SECOND negatives Leg Extension 25-20+5-20+5 as a myorep match set, 5 SECOND negatives Hack Squats 50% of my usual weight for 10-12. I got 15-12+3-10+3+2 in Myo Rep match fashion. I literally shrunk 2 inches because I couldn't walk with straight legs, I was BAMBI.----YOU BASTARDS! RDL DBs- I have a SHIT connection here- tons of back pump but legs were shaking by the end. 15-13+2-13+2-End Range partials. Generally I'd like to say F YOU.... I'll look for RDL alternatives, I got a pump but not much tension or "feel" there. Maybe I should switch it out. Either way, joints feel like BUTTA, Legs like ballons. CNS pretty FRESH. KUDOS FELLAS. Love you.

@mikehinson5935 10 ай бұрын

Yep!!! Leg day for me tomorrow too!!! Hope these 46yr old knees can make it!!! Slow negatives are great when ya have older joints!!! Great vid!!

@a.meeeezy9576 9 ай бұрын

This video is amazing. You guys make a massive effort at communicating effectively and offering the viewpoints of three experts; it adds so much to the listener's understanding on the how and why. Well done 👍

@kreshnikvllasa6401 10 ай бұрын

I’ve had knee problems for 3 years. I just did this workout and they feel great. Thank you!

@duffbeer989 9 ай бұрын

same, found this channel a few weeks ago and implemented the techniques and really feel a change

@aren8484 3 ай бұрын

Yes!! I can tell a difference already and I just started training this way two days ago. And my knees have been terrible but I feel the change

@egaddd 10 ай бұрын

I love these videos because they give me the little queues I need to think of while I'm training and what I've picked up already has helped me a ton.

@Alwaysnatural-dj3wh 8 ай бұрын

🎉

@brandi33 10 ай бұрын

My legs grew watching this... and I'm a paraplegic.

@Sovogues75 Ай бұрын

😂

@efrayimbulka2292 10 ай бұрын

so good how it's videoed. I try to follow the advice of Dr Mike but it's impossible to imagine the level of intensity without seeing it yourself

@rafaeldelgado6430 10 ай бұрын

Ali is a savage lmfao that was fun to watch.

@andresausecha9553 Ай бұрын

I was lifting "heavyweights" for me and not gaining any pound for months, my technique is good but doing only 6 reps for all the exercises was not effective. I ditched the ego lifting and increased reps, now I have gained some 10 pounds in 5 months. Some progress

@Too_natty_to_quit 9 ай бұрын

Great video, it’s hard for most men, or males of any age to go to gym and not let their egos take over and form breakdown trying impress people they don’t know. Leaving the ego at the door is where the real gains begin, also incredible for enhancing mind-muscle connection, and safer as the load is always being controlled, the truth is, that shit hurts way more than throwing big weights around! If you know you know.

@gutsberserk2718 5 ай бұрын

Slow and controlled, get the pump, feel the mind numbing burn and use full ROM.

@Gii1234 10 ай бұрын

Love these videos! Helps inspire me, but also helps give me mental cues during my sets!

@beccathering7035 10 ай бұрын

Dr. Mike, you make fitness a fun, positive space ✨️

@Ouzzel 10 ай бұрын

I feel like the last 3 months of working out has been lowering my weight LOL. Finally starting to see better results though since im going through a better range of motion.

@matthewoconnell114 5 ай бұрын

This was amazing!!! Completely changing the way I approach my workouts - more intense and yet much safer and less strain on the joints. Thank you!!!

@samp1312 10 ай бұрын

Love the feeling of training hamstrings, that stretch and ache feels amazing

@everyonethinkstheyrespecia3149 7 ай бұрын

I picked up your “partial reps don’t count” shirt. All the quarter squatters at my gym hate me🥳

@Nailey13 7 күн бұрын

Except lengthened partials (but not the type you're talking about)

@k-banks-4307 10 ай бұрын

Great video as usual👏, I always learn something from you or just feel more motivated to make every rep count👌. Its leg day for me and cant wait to torch them by copying your technique💪🐐

@krakoa942 10 ай бұрын

Great stuff! Love the vintage squat machine. I'd really love to see an RP leg video featuring front squats. They seem like they would gel with Mike's philosophy about targeting the muscle, and getting more tension out of lighter weights.

@RenaissancePeriodization 10 ай бұрын

Unfortunately they are a bit unstable for most people, and end up taxing your ability to stay upright a bit more than your legs. I'm not a huge fan of them for that reason, though if you like them and they give you a good stimulus to fatigue ratio, they can be great! - Dr. Mike

@nickglorioso6123 10 ай бұрын

@@RenaissancePeriodizationbut Dr. Mike, what if all I have is a power rack to train legs? Are front squats a viable option for growing quads?

@Xudxcia 10 ай бұрын

@@nickglorioso6123 It would be a better option to do front squats with some sort of bulgarian squats/lunges just to better target different parts, of course if there's positive quad stimulus and no joint pain

@domepiece11 9 ай бұрын

I do slant board front squats with the bar on my collarbone with crossed arms instead of an Olympic front rack. I like that it works the back. It’s like a core exercise for your back. I don’t need to go heavy though with the slant board and extreme ROM, so the back holds up fine. Keeping my back upright and neutral is essential because I have serious disc injuries from the Army.

@JackgarPrime 10 ай бұрын

Paused and tempo squats will humble anybody. I'm doing some tempo barbell squats for injury rehab purposes right now and OH MAN, do I have to go so much lighter than normal!

@therealshard 4 ай бұрын

All the best on your recovery!

@musclebuildingshorts 8 ай бұрын

I've really got to explore this myo-rep more. Thanks Dr. Mike!

@calvinjones9716 9 ай бұрын

WOW, my legs hurt while watching. Nicely done, great hype up/ encouragement from you guys.

@34zporlier10 10 ай бұрын

The biggest take away for me has been Dr.Mike drilling home a slow essentric movment and full range of motion to maximize going to failer with a solid form. I started to really just focus on that during my workouts and its really helped make things much easier to just get in and do without making the workouts stupidly complicated. I'm seeing results, and I'm consistent with my schedule, and thats all I could really ask for.

@bradharfman4052 5 ай бұрын

Just started watching this channel. Love your attention to detail and intensity that is displayed.

@FreedomgymBC 9 ай бұрын

Great video! Can't wait to try this workout on my next leg day.

@dashcamcalifornia5003 10 ай бұрын

I'm doing leg workout today and I am lifting so light on my squat cuz I suck at squats and this made me feel very good knowing that it's the right thing to do and not to worry about the weight but focus on my technique 🤘 I just feel so weak especially given I can't walk the following days and it's a non-impressive weight that I'm squatting

@BrofUJu 10 ай бұрын

My legs have blown up doing full range of motion squats with slow eccentric on the Smith machine and I'm at.... A plate on each side, lol. 3/4 of the people in my gym do more weight and do half my range of motion. Just focus on yourself.

@tomno9400 10 ай бұрын

Squat everyday

@krakoa942 10 ай бұрын

I feel your pain, I feel exactly the same way about squats. I try to celebrate every little improvement I make in technique and performance. It's a challenging exercise, forcing yourself to do it week after week is a win by itself!

@kevinwoods5837 10 ай бұрын

Don’t feel bad about where you are. You are further than some and further than you’ve been. I started at 95lbs and that weight can still humble me.

@steelmongoose4956 10 ай бұрын

My squat lags, too, but I keep improving because I’m consistent. It will come.

@bernardlabao 10 ай бұрын

Awesome workout! Definitely going to try this next leg day.

@ItsPersonalwithAshleyElle 6 ай бұрын

Since subscribing to this channel, my workouts have been insane! I’m so glad I found this page!

@Hackmo72 4 ай бұрын

Your delivery of How&Why is spot on,great video.

@laurabucio8270 3 ай бұрын

Trying this tomorrow. Thank you for sharing your knowledge ❤

@Jimboslice128 9 ай бұрын

Thank you for this, hurt sooooo gooooooddd i have a permanent L5S1 injury and these rdls were killer with alot less load on that part of my back

@17jnewman 10 ай бұрын

Happy to see these workout vids back :)

@toddgriffith9042 9 ай бұрын

So cool to see all the features truly mind blown and thankful for your time

@3van3rown 8 ай бұрын

I've been doing HIT for one year and seen huge gains. I go to the gym once or twice a week. I only lift for 20-30 minutes, one set to failure for each muscle group. Changed my life and philosophy around exercise. However many sets you decide to do, just make sure at least one of them reaches a high level of intensity.

@mikewalkow1860 10 ай бұрын

I used to go to a gym that had a Cybex hack squat/leg press similar to this one, i loved that thing you can really hone in on the legs and it was awesome for drop sets.

@ironlion757 9 ай бұрын

Love your humor, man, your videos are my new crack. Thanks for the great content.

@AcidDeathRitual 10 ай бұрын

I like to see that the leg curl before squatting and pressing is gaining traction in programming. I first came across it from golden era guys. It even works well as a warm up in strength training IMO.

@sedricrobinson9499 9 ай бұрын

I seen the late John Meadows promote these a few years ago. That’s probably where he got it from.

@AcidDeathRitual 9 ай бұрын

@@sedricrobinson9499Meadows was retired, but his knowledge bank was really well rounded and practical. He still espoused the strength side of bodybuilding for big lifts and smart stuff for body parts.

@ars721 9 ай бұрын

Pre fatigue has been around for a long time. The Bostonmass Jose Raymond was into it too. Lee Hainey as well.

@57skies 10 ай бұрын

I am not a PRO, I am not 1/10 as big as they are, but this is how I try to train legs too. The pain is brutal, its like nothing you have ever felt.

@RenaissancePeriodization 10 ай бұрын

That's the cool thing about training right... you don't have to be a pro to do it! - Dr. Mike

@mightyhouse3268 10 ай бұрын

This dude responds to Mike and Jared's ques better than ANYONE. Tough as nails this guy

@juanjaimes3821 2 ай бұрын

Holly ffffffkkkk best leg workout I’ve seen in a while.. can’t wait to try it..

@myflw 10 ай бұрын

I love this channel it took my training to the next level

@c.c.2763 10 ай бұрын

Great video. Love these training teaching vids and I’m looking forward to implementing this is my next lower body session.

@nmnate 10 ай бұрын

Gonna try the hamstring curls into DB SLDLs tomorrow... I've been usually doing RDLs before my hamstring curls. Getting the hams all pumped prior sounds like a way to really stretch out and feel them better (I'm sure the back extension cues will help too).

@deltasaves 10 ай бұрын

It's the pain I crave 😅 maybe I shed a few tears, but the end is worth it

@nmnate 10 ай бұрын

@@deltasaves Yeah...I hide behind my RDLs with slightly more knee bend because they hurt less. Gonna focus on dropping the weight and really getting a good hamstring stretch (SLDL style). Them hams aren't going to grow themselves 🤣

@thegerniebegins8078 10 ай бұрын

I think Ali probably has the best technique and discipline to maintain form consistency when the sets get hard out of anyone I’ve seen on the channel. Good shit!

@hughglass9618 10 ай бұрын

Just the video I needed

@Foto_gui 6 ай бұрын

great video, very nice tips. thank you

@gyksilva7978 5 ай бұрын

Thank you, guys, for the video. Exercising in this way, you feel legs pump like crazy!

@Mike-qo4kp 8 ай бұрын

This jives with stuff I've come up with myself. Right on.

@elvsolit 10 ай бұрын

Technique is EVERYTHING

@Gr0und3dFlygon 10 ай бұрын

May you do a video on how to structure your training if you work a physical job (tradesman, construction worker, etc)? Thank you

@doupnetwork 9 ай бұрын

Great workout. I will be doing this tomorrow for leg day

@KickingwithKara 10 ай бұрын

Dr Mike…you are the best. Period. I have learned so much from your channel. Lebanese here and I plan to ‘rep for Lebanon’ this week in my lifts. 😬😎 Wish you trained amateur competitors.

@ANtr431 9 ай бұрын

That forceful concentric on the leg curl makes the hamstrings prone to injury, according to Chris Thib.

@MikeRepluk 9 ай бұрын

the good thing about this training is that if you have a lower back injury you don't have to go heavy on the back squats. I have disc degeneration so my back feels amazing when I squat light, but I feel it for days if I squat heavy

@amit4rou 9 ай бұрын

Never been disappointed since I've subscribed to this channel when it was some 1k subs... Mannn... love these guys...

@Alwaysnatural-dj3wh 8 ай бұрын

🎉

@infam0us415 10 ай бұрын

New sub here. That was amazing. I guess I'll start binge watch the older videos now. Thanks.

@p-anilsson6306 10 ай бұрын

That is some wicked work👊👊

@timmyrushton9203 7 ай бұрын

awesome video! thanks! 🙂

@seanheisey8645 8 ай бұрын

Ive found on the seated leg curl, if you lean your upper body forward you can create a deeper stretch on the hams.

@jakegardner3181 8 ай бұрын

I went to college with Jared..crazy to see him on your channel! His buddies meal plan was the first one I tried for getting into fitness!

@daverobert6201 Ай бұрын

Gonna start doing Myo-Rep match sets. Already started incorporating rest pause and drop sets. Holy shit I’ve learned so much from this channel. The pause in the stretched position is a game changer. I love it!!!

@RedPillVegan 8 ай бұрын

been enjoying your videos.

@michaelmcdonald1620 8 ай бұрын

jared has a firm but reassuring tone when he's watching people do their sets.. would be awesome to lift w him

@destinoutdoor 26 күн бұрын

I can't express how much I learn here and such a BIG funny time I love you Dr Mike

@ashzmckee 10 ай бұрын

Awesome Graham. Wishing all the best at Cardiff. Bringing the family, we'll see you there. Go for it, if anyone's ready fir the 505 it you fella.

@curlydaze1713 10 ай бұрын

i swear rp hacks my brain and uploads on the exact topic i be thinking about recently

@shawannalachell88 10 ай бұрын

The level of torture this man survived 😮

@adam_bbing 10 ай бұрын

This is the video i needed.

@murphyshsu 4 ай бұрын

So much fun to watch!!

@SleepySteve79 9 ай бұрын

This kinds of video's are just pure gold. It helps me loose weight like a mfer. Thnx RP!

@johnross8685 9 ай бұрын

That quad workout is BRUTAL

@MultiDriven 10 ай бұрын

great video!

@marethyudeath2762 10 ай бұрын

Wow, the intensity of that leg workout is truly mind-blowing! Dr. Mike, I'm curious, how often do you recommend workouts of this magnitude? I imagine it's not feasible to maintain this level of intensity every session. What's the ideal frequency for sessions like these to ensure recovery and consistent progress? Thanks for sharing this incredible content!

@RenaissancePeriodization 10 ай бұрын

The RP Hypertrophy App (link in description hehe) will program this level of effort about once every 4-6 weeks! - Dr. Mike

@antediluvianclockwork9769 5 ай бұрын

tee hee@@RenaissancePeriodization

@blacklightning7227 3 күн бұрын

Thanks!

@nicholasbelangermartin6269 10 ай бұрын

Needed my dose of dr. Mike before the workout 😊

@justbeige7787 10 ай бұрын

Jared out there laughing like CT Fletcher during the horizontal hacks. Love it!

@CrimsonMonsoon2818 10 ай бұрын

my legs are staring to shake just watching this video!...thanks Dr Mike!

@Alwaysnatural-dj3wh 8 ай бұрын

😢

@mccallcarlson3580 10 ай бұрын

The intros never disappoint.

@JohnDunstonDrums 10 ай бұрын

This is what I'm doing next leg day, thank you.

@MaineRock 5 ай бұрын

Good video! More reps and less time in between is the best way to workout period.

@francenegayle3866 9 ай бұрын

Outstanding content ❤

@DerekFrazier2014 5 ай бұрын

Awesome. I look forward to trying this and scared lol. Thank you.

@alextaylor29 3 ай бұрын

Great video thanks!

@fits1966 9 ай бұрын

this is another level amazing motivation and knowledge thank you for everything you provide the community

@chriss2595 4 ай бұрын

Awesome. Thx!

@mikehinson5935 10 ай бұрын

Damn dude brought it!!!!! Can’t wait to do these super slow negatives. Perfect for 46 yr old knees!!!! Great vid guys!!!

@Alwaysnatural-dj3wh 8 ай бұрын

😂

@estrada369265 4 ай бұрын

I have this body master horizontal leg press at my gym and I love it man

@PihcPhet 7 күн бұрын

@4:50 best advice ever "turn up the gangster rap just straight violent shit." Is what gets me goin for real lol

@MlvnJournal 10 ай бұрын

You are the best, doc!

@robertandrew880 10 ай бұрын

Ok. I was wrong. I have played with the app and completed two days using it. Its phenomenal. I was shaking and puked during todays lift. Loved every minute of it.

@RenaissancePeriodization 10 ай бұрын

Woooo! - Dr. Mike

@Jtking3000 10 ай бұрын

Wtf bro

@derrickstroud621 9 ай бұрын

He kept good form during his lifts good work 👌

@marcus_ohreallyus 6 ай бұрын

I've always done most of my movements with an explosive concentric and very slow, controlled eccentric. Especially the leg curls, whether its seated or prone. And light sets can be the most painful because when you know you can't get crushed by the weight, there's no excuse to not keep pushing. Its a burn on a whole other level.