LEG EXTENSIONS BEFORE SQUATS Here’s why: If you do... your set(s) of Hack Squats BEFORE you do your set(s) of Leg Extensions, you will see a pretty large decline in your output on Leg Extensions….it might be something like 20-25% less than what you could do fresh On the contrary, if you do your set(s) of Leg Extensions BEFORE you do your set(s) of Hack Squats, you will NOT see nearly as large a decline in Hack Squat performance comparatively….the decline in Hack Squat performance may only be 5-10% less than what you could do fresh This is mostly due to the resistance profile/overall demands of each exercise and it’s the main reason I often program Leg Extensions before any sort of Squat pattern on Lower days in my training plans A subtle but GOATED fatigue management play! (Btw…you can easily verify this for yourself by A/B testing it)show more

If you are not doing leg curls BEFORE your... heavy quad movement, you are acting a fool (again) Why? 1. Warms up the knees 2. Gets some blood in the hams and almost acts as a spring out of a deep squat/hack/leg press, etc. If you haven't already, give it a shot your next leg day, and you'll never go back. These should be hard, working sets of leg curlsshow more

Soreness is the ultimate indicator of growth. If you're... not hobbling around for 3 days after leg day, you didn't train hard enough. This is why you should do 8 sets of walking lunges, 6 sets of leg extensions, 5 sets of leg press, and finish with 100 bodyweight squats. The crippling DOMS that prevents you from training legs again for a week is proof of optimal stimulus. Never mind that muscle damage is an inhibitor of growth, not a driver. Never mind that you can build muscle without soreness by training frequently enough that your body adapts. Never mind that the lads who are never sore are training more frequently and growing faster. You can barely walk. That's the real metric.show more

“It’s not that you can’t do deep squats because... you’re old… it’s that you’re old because you don’t do deep squats.” 🤔 Can you hold a deep squat for 3 minutes? It’s easy when you’re young and limber… not so much when you’re over 40 with a collection of nagging injuries. And it’s extra hard if you’re tall like me. It’s called the anti-aging exercise for a reason—deep squats simultaneously build strength and range of motion in the feet, ankles, knees, hips, and back. If there’s one exercise you should every day this is it. (1/2)show more

Here’s a single leg squat to medball toss. The... main goal here is to NOT drift forward. Turn behind the ball. The closer you are turning to your center of mass👉🏻the quicker you will rotate. Think of this as landing on glass and throw. SummersMethod Noah Soles @krystinahartleyshow more

You should be forced to wear a clown nose... for the rest of your workout if you go in the gym and do this before you Bench Press One of the goofiest stunts you can pull at the gym Might even be THE goofiestshow more

This might be one of the most under-trained muscles... in your whole lower leg. It's called the tibialis anterior, it runs down the front of your shin, and its main job is to lift the front of your foot up when you walk. At the lowest point of your step, your toes may only clear the floor by about a centimetre. Also called, minimum toe clearance in gait studies. This muscle is a big part of what keeps your toes off the ground. So when it gets weak, especially with age, your toes can scuff the floor and you trip more easily. That slow, foot-dragging walk you see in a lot of older people often comes down to weak shins. It's also what helps lower your foot down gently after your heel lands, instead of letting it slap flat. And because most people train their calves far more than the front of the leg, that imbalance can contribute to shin splints. A go-to for runners Also shows up in knee rehab Try this wall-supported version. You can do it anywhere.show more

Law 7: Get Other’s To Do The Work For... You, But Always Take The Credit Use the wisdom, knowledge, and legwork of other people to further your own cause. Not only will such assistance save you valuable time and energy, it will give you a godlike aura of efficiency and speed. In the end your helpers will be forgotten and you will be remembered. Never do yourself what others can do for you.show more

You + Your Person 🩷 For/To: #Virgo #Taurus #Capricorn... #EarthSigns Things you need at this time: •Lacking clarity at this time. Feeling a bit lost in this connection •About to message you for drinks •You could be dealing with a fire sign •They think of you day and night that’s why the late night/early morning texts/calls come in •Someone is out to destroy your reputation •Regret walking away from you Your person is focused on you and feels you two are a match. I do see this person is on a hunt to win you back. Chasing you. Gonna put forth the effort. Your person is about to take a huge risk, something they’ve never done for anyone else. This person wants you and only you. Your person could be keeping up with your social media like crazy. I do see there could be some snake energy but over all I do see your person isn’t trying to give up on you. You two have unfinished business and I do see there could be some ups and downs but this person isn’t gonna let you go. Not for nothing. Your person is set on you. I do see true love. For some you may have to get the law involved bc your person doesn’t want to let up. They’re in love. Your person prays your not done this time.show more

Hip airplanes might be the single best exercise for... runners. They've been in my routine for over a year now. I've been using them as a mobility drill. Bodyweight, slow, pushing the end range before a run. When my hip starts acting up, I hit a few reps of this goat mobility drill and usually find immediate relief after a few sets. One movement. Multiple benefits: → Foot splay → Lower leg rotation → Hip stability → Hip strength in multiple planes of motion Make this a staple in your exercise routine. Doesn't matter if you do it before or after your run or during your leg day routine.show more

“Crazy thing about life is that your death will... come on an ordinary day, in the middle of unfinished plans, and yes, the world will absolutely continue on without you. All the things you stressed about and worried about. All the people that you tried to impress... none of it will matter. If you're lucky enough, you'll be able to say goodbye to your loved ones. You just never know when your time is up, so why do we live our lives as if tomorrow is guaranteed? You love someone? Tell them. You don't like something? Change it. Something makes you happy? Do it more often. Take the trip. Taste new food. Smile more often. Be bold. Be brave. Care less about what others think... trust me, this one alone will change your outlook on life. Point is, nothing in this life is guaranteed besides death. Do yourself a favor and live a little 🙏”show more

In life and in business... when there is an... absence of "pliers"-- Use what you have. You might not like the solution, but if you want to remove the "thorn from your foot", you'll do what you need to do. Do with this advice as you wish. ;)show more

Leg curls go first in the session. Not last,... not as a finisher, not squeezed in if there is time. The knee is held together by an argument between two muscles. The quads pull the shin forwards, the hamstrings pull it back, and when those two are anywhere near matched the joint tracks properly and the load goes where it should. Now look at how the average leg day is arranged. Squats, presses and extensions while you are fresh, hammering the quads. Then curls at the end, two half-hearted sets, done in a state where you could not produce real force if you tried. Run that for a few years and it stops being an argument. One side has been training. The other has been turning up late. Put the curls at the front and you fix both halves at once. The hamstrings arrive at your heavy squats already switched on, which is the cheapest knee insurance in the building. And they finally get trained fresh, so they actually progress instead of living off the scraps. Four to six reps, heavy, two sets, then go and squat. If your knees already complain, start here. If they don't, this is how they stay that way.show more

The people of Syria who betrayed their country and... Bashar al-Assad, do not forget these words. You will bitterly regret your betrayal. 🟢 You sold your country to Britain and the Zionists, and you will pray to God day and night for Assad to return. But by then it will be too late. 🟢 What the Taliban are doing to their people in Afghanistan will seem like a lesser evil compared to what the Wahhabi (Salafi) terrorists will do to you. 🟢 They will take your honor before your eyes, tearing it right out of your homes. By journalist H.Muazinshow more

If you have lagging Arms and bringing them up... to par is your TOP PRIORITY… I’d recommend doing something like this each week: Upper A • 2-3 sets of “The GREATEST Triceps exercise known to man” • 2-3 sets of Supinated Grip Curls w/ Upper Arm Support • 2-3 sets of Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support Upper B (Performed 3-4 days after Upper A) • 2-3 sets of Dip Machine • 2-3 sets of Machine or Cable Preacher Curls • 2-3 sets of “The GREATEST Triceps exercise known to man” OR Machine or Cable Overhead Extensions • 2-3 sets of Hammer Grip Curls w/ Upper Arm Support This will result in you doing somewhere between 8-12 sets of direct Bicep and Tricep work per week Low likelihood you need any more volume than that to improve your Arms mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Dip Machine subbed for Weighted Dips - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post belowshow more

the girl in the video says they were supposed... to do a trend like whos your bias in ateez before and after the concert but it ended up being bambam as the bias what did you do to them bro bambam what did you do everyone ended up being a fan of you😭 #BamBamxKpopMasterzinJeddahshow more

Stand on one leg. Close your eyes. Count to... 10. Did you fail? Your nervous system is aging faster than your body. This isn't a party trick. It's one of the strongest predictors of early death we have. Here's why and how you can reverse it: = Thread =show more

The Pelvic Whip👇 A Big League pitcher’s pelvis can... rotates faster that 900 Degrees per second To maximize that speed with proper timing, many of our athletes and coaches like the feeling of keeping the pelvis closed THEN Exploding! BUT, if the front side groin is tight, the lead leg will just drag the pelvis open which is a much slower version of pelvic rotation To get around this, some guys land in a valgus position (Knee Caved in) on the front leg since you don’t need full Adductor Range of Motion to do this. And Some step across body which can also work around this. This Test / Exercise To see how your groin affects your pelvis, hold your knee out while performing this exercise. You will know immediately if this affects you or not! 👊show more

2 Best Hip Flexor Exercises In sprinting, your hip... flexors need to be strongest When the leg is behind you Therefore it’s important the exercise: A) Gets you into that range B) Loads it sufficiently in that range Hip flexor fall backs are great for this (Plus you get bonus ab training) But, if you want to truly isolate the hip flexors in the end range position You can’t beat cable knee drives I like 30% of BW x 10 reps/leg as a target. Credit to Vernon Griffith, CSCS*D and @elevate_strength for the content. Great coaches.show more

⚠️ Avoid the scam Cases of spam and scam... mailings have become more frequent. Please read the following rules carefully to avoid dealing with scammers: Administrators, moderators and the Community Team will never contact you asking for personal details or the seed phrase of your wallet address. If you receive such a message, be careful not to trust such requests. Don't trust anyone who says they are from a support or help desk. This could be a false claim made by scammers. Do not click on any links they give you and do not install any extensions or programs. If you have questions about the project, ask the administrators in our official chat: ➡️ ➡️ 🛡Use only these links Remember that your safety and the security of your money is our priority. Be careful and watch out for scammers!show more

"The most beautiful moment in love is before confessing... it. How do you make that initial confusion last? That state of spinning where your pulse and your age change more than once in a single moment... while you are on the verge of a single word." — Ahlam Mosteghanemishow more