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How to fix your knee pain: - Do DEEP squats under total control using a weight you can actually handle (Slight pauses at the bottom can help immensely as well) Very simple, folks

Dean Turner

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86,303 次观看 • 4 个月前 •via X (Twitter)

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I’ll show you EXACTLY how to shave weight off your leg press. Ain’t good for your ego…but great for quad development. 1) Lowest foot stance you can handle while maintaining good foot pressure and experiencing no knee pain. 2) Control your eccentrics and don’t divebomb into the bottom. 3) Go as DEEP as you possibly can for what your anthropometry allows (stay within your active range of motion) 4) No locking out at the top…continuous, fluid reps bullying the quads into submission. Leg press is ELITE when done right!

I’ll show you EXACTLY how to shave weight off your leg press. Ain’t good for your ego…but great for quad development. 1) Lowest foot stance you can handle while maintaining good foot pressure and experiencing no knee pain. 2) Control your eccentrics and don’t divebomb into the bottom. 3) Go as DEEP as you possibly can for what your anthropometry allows (stay within your active range of motion) 4) No locking out at the top…continuous, fluid reps bullying the quads into submission. Leg press is ELITE when done right!

Francis Melia

31,994 次观看 • 8 个月前

Fix this hack squat MISTAKE & grow BIGGER quads You're going TOO DEEP. - Quads grow from knee flexion, aka bending at the knee. - As long as your knees are traveling forward, your depth comes from knee flexion and the tension stays on your quads. - Once your knees stop traveling forward, any extra depth comes from hip flexion. That shifts the work off your quads and onto your glutes. How to fix it: - Feet LOW on the platform. Your knees can travel further forward, so you get more knee flexion and the depth stays on your quads. - Only go as deep as your knees can travel forward. When your knees stop, that's your bottom. - Pause at the bottom for a beat, the drive back up thinking "bring knees back" You can see my knees pull BACK at 0:07 -> hip flexion taking over.

Fix this hack squat MISTAKE & grow BIGGER quads You're going TOO DEEP. - Quads grow from knee flexion, aka bending at the knee. - As long as your knees are traveling forward, your depth comes from knee flexion and the tension stays on your quads. - Once your knees stop traveling forward, any extra depth comes from hip flexion. That shifts the work off your quads and onto your glutes. How to fix it: - Feet LOW on the platform. Your knees can travel further forward, so you get more knee flexion and the depth stays on your quads. - Only go as deep as your knees can travel forward. When your knees stop, that's your bottom. - Pause at the bottom for a beat, the drive back up thinking "bring knees back" You can see my knees pull BACK at 0:07 -> hip flexion taking over.

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Did you know there is a simple exercise you can do at home and that can build MASSIVE quads? It requires no machine, no special equipment, and little to no additional weight. I would argue sissy squats are better for overall quad hypertrophy than regular squats, as sissy squats heavily stress all four heads of the quadriceps (unlike regular squats which can't stress the rectus femoris head that much). I haven't done a "proper" barbell squat in many years now, as I don't have enough weight for that in my home gym, but as you can see at the end of the clip, my quads are doing well. Be warned, though: high-rep sissy squats BURN. A lot.

Did you know there is a simple exercise you can do at home and that can build MASSIVE quads? It requires no machine, no special equipment, and little to no additional weight. I would argue sissy squats are better for overall quad hypertrophy than regular squats, as sissy squats heavily stress all four heads of the quadriceps (unlike regular squats which can't stress the rectus femoris head that much). I haven't done a "proper" barbell squat in many years now, as I don't have enough weight for that in my home gym, but as you can see at the end of the clip, my quads are doing well. Be warned, though: high-rep sissy squats BURN. A lot.

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It’s honestly INSANE how many people have yet to figure this out: Shallow squats = perpetual knee pain Deep squats = bulletproof knees IYKYK

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One of the GREATEST Leg Day HACKS in history: (This can help your Knee Pain IMMENSELY) If you start your Leg Days like this…. • Squats - Warm Up Set 1 • Squats - Warm Up Set 2 • Squats - Warm Up Set 3 • Squats - Working Set 1 • Squats - Working Set 2 ….your knees might be a little cranky If you start your Leg Days like this…. • Leg Extensions - Warm Up Set 1 • Leg Extensions - Warm Up Set 2 • Leg Extensions - Working Set 1 • Leg Extensions - Working Set 2 • Leg Curls - Warm Up Set 1 • Leg Curls - Warm Up Set 2 • Leg Curls - Working Set 1 • Leg Curls - Working Set 2 ….by the time you get to Squats, your knees will be feeling EXCELLENT/ready to go

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Checking out Nick Walkers training and he breaks about every rule of fitness X. - more than 2 working sets?!? - light weight under control - long eccentrics - focus on the stretch - more than 5 reps?!?! Folks, there’s a lot of ways to train. You can do more than 2 sets for “light” weight under control for “high” reps. Stop being so dogmatic in your thinking

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