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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

Dean Turner

116,031 subscribers

102,350 次观看 • 1 个月前 •via X (Twitter)

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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 curls

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 curls

MM

62,503 次观看 • 2 个月前

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.

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.

Sama Hoole

49,388 次观看 • 7 个月前

“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)

“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)

Kevin Dahlstrom

676,890 次观看 • 1 年前

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 @krystinahartley

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 @krystinahartley

Stance Doctor

1,009,371 次观看 • 3 年前

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 goofiest

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 goofiest

Dean Turner

3,054,128 次观看 • 2 个月前

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.

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.

Robert Greene

19,164 次观看 • 1 年前

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.

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.

Dr Neha Chawla || FreeGym

31,308 次观看 • 13 天前

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.

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.

🔥HOTGIRLTAROTSHA🔥

90,440 次观看 • 2 年前

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.

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.

Tim Roozendaal

75,573 次观看 • 2 个月前

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.Muazin

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.Muazin

S p r i n t e r

752,028 次观看 • 1 年前

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😭 #BamBamxKpopMasterzinJeddah

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😭 #BamBamxKpopMasterzinJeddah

GOT7 : LAMIS

142,795 次观看 • 7 个月前

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 below

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 below

Dean Turner

66,141 次观看 • 3 个月前

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 =

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 =

Karl Matt Button │ Apex Fitness Adv.

704,103 次观看 • 2 个月前

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! 👊

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! 👊

Armored Heat

14,598 次观看 • 2 个月前

"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 Mosteghanemi

"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 Mosteghanemi

Globigram

36,584 次观看 • 1 年前

⚠️ 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!

⚠️ 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!

CrossFi

82,342 次观看 • 5 个月前

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.

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.

JT Performance

22,707 次观看 • 4 个月前

Blinken in Israel: "I come before you not only as the United States secretary of state, but also as a Jew. You may be strong enough on your own to defend yourself, but as long as America exists, you will never ever have to."

Blinken in Israel: "I come before you not only as the United States secretary of state, but also as a Jew. You may be strong enough on your own to defend yourself, but as long as America exists, you will never ever have to."

Citizen Free Press

15,511 次观看 • 2 年前

June 💰 For/To: #Aries #Leo #Sagittarius #FireSigns Give yourself a round of applause baby! Your about to be in the lime light really soon. You had all odds against you and now look around. You may not see it but I promise if you believe it all will be coming to you. You are moving towards real wealth and prosperity. Keep up the good work. No one said it was gonna be easy but damn it you are gonna get it done. You’re the one who’s gonna create generational wealth and have your way out here. I do see that get creative. If you work a 9-5 try a different approach, apply for jobs that have higher pay, you stepping outside of yourself no matter how risky it is, it’s bound to pay off. Don’t feel like just bc where your at that your stuck bc your not. Some of are about to have an opportunity to be the face/body of a brand, asked to be in a music video, asked to do something really big and it’s time to prepare yourself for what’s to come. New doors are opening for you and you’re about to be around some new faces and places. This could also mean you could be the host/bottle girl/assistant. Something big is happening this month for you

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You can do all the manly things in the world. But when a wasp touches your face and you scream like this in front of your family, it all goes out the window. I have a lot of work to do to regain their respect as the man of the house.

You can do all the manly things in the world. But when a wasp touches your face and you scream like this in front of your family, it all goes out the window. I have a lot of work to do to regain their respect as the man of the house.

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43,012 次观看 • 2 年前