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Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared...

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Francis Melia

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16,167 Aufrufe • vor 5 Monaten •via X (Twitter)

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Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.
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Pendulum squat tips ⬇️ 1) Foot stance will be individual…too high and you’ll pull in too much glutes…too low and your knees won’t be happy. Find a middle ground that allows you to be powerful and nail the quads with enough knee flexion. 2) Prefer a “toes forward” approach on this one to stack the knees/ankles in alignment to work with the arch of the pendulum itself. 3) Imagine “pulling yourself” into the bottom position with your quads here with enough control to nail the actual quads themselves. 4) Don’t camp out at the top excessively and turn it into a “rest pause” set. Keep the flow of your reps consistent to standardise things. 5) Pick a weight that allows you to fail in that 8-15 zone…find your nuts and take the set all the way (will likely feel heavy from rep 3/4 haha) Petition to rename this exercise “The Humbler” Make use if you have access.

Francis Melia

12,119 Aufrufe • vor 5 Monaten

Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats Barbell Squats = COOKED The 1970s are over, folks There’s no need to keep driving a beat up Pinto
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Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats Barbell Squats = COOKED The 1970s are over, folks There’s no need to keep driving a beat up Pinto

Dean Turner

144,919 Aufrufe • vor 1 Monat

Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.
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Barbell squats build strength, power, and coordination. Leg press builds quads. If you want to be strong at squatting, squat. If you want bigger quads, pick the exercise that is more stable and actually takes your quads to failure rather than the lower back.

Sama Hoole

20,468 Aufrufe • vor 5 Monaten

Unless you’re planning on competing in powerlifting, you have very little equipment available to you, or you simply love to Barbell Squat…. There is no reason to do Barbell Squats over - Pendulum Squats - Hack Squats - Belt Squats - Smith Squats All more efficient/effective
0:37

Unless you’re planning on competing in powerlifting, you have very little equipment available to you, or you simply love to Barbell Squat…. There is no reason to do Barbell Squats over - Pendulum Squats - Hack Squats - Belt Squats - Smith Squats All more efficient/effective

Dean Turner

45,161 Aufrufe • vor 2 Monaten

Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats
0:59

Pendulum Squats are superior to Barbell Squats Hack Squats are superior to Barbell Squats Belt Squats are superior to Barbell Squats Smith Squats are superior to Barbell Squats

Dean Turner

90,733 Aufrufe • vor 3 Monaten

We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan
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We’re back with another great ladder rep-scheme workout! 💪🪜 Add volume to your workouts while getting some serious strength work done and adapting to managing your fatigue. You will only climb the ladder as far as you are physically able. As you progress, you can add additional reps to the ladder. Perform three rounds of a 1-to-4 rep ladder on the following three exercises: kettlebell swing kettlebell goblet squat kettlebell goblet lunges (per leg) The sequence looks like: 1 rep of kettlebell swing + 1 rep of goblet squat + 1 rep of lunge per leg, then 2 reps of kettlebell swings + 2 reps of kettlebell goblet squats + 2 reps of lunges per leg, then 3 reps of kettlebell swings + 3 reps of goblet squats + 3 reps of lunges per leg, then 4 reps of kettlebell swings + 4 reps of kettlebell goblet squats + 4 reps of kettlebell lunges per leg. Once you get to 4, rest for 90 seconds before repeating for two more rounds. As you progress, work your way up to performing a 1-to-10 rep ladder with these exercises. Let us know how your legs feel! #Workout #WorkoutWednesday #MPC2023 #MPC #MyPeakChallenge #SamHeughan

My Peak Challenge

56,512 Aufrufe • vor 2 Jahren

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.
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Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

Andy Baker

12,006 Aufrufe • vor 6 Monaten

How To Train Squats For Explosiveness 99% of athletes are not strongest in the deep portion of a squat. When you become stronger in the bottom 1/4 of the rep, you build so much more knee resilience against injury in any range higher than that position. We focus on controlling the eccentric part of the rep for 4 seconds down, and explode out from the bottom. The goal is to drive knees over toes, keep the chest up and out, & not allow the back to round. As you can see in the video, any can work this easier or tougher levels with just body weight or loaded barbell.
0:37

How To Train Squats For Explosiveness 99% of athletes are not strongest in the deep portion of a squat. When you become stronger in the bottom 1/4 of the rep, you build so much more knee resilience against injury in any range higher than that position. We focus on controlling the eccentric part of the rep for 4 seconds down, and explode out from the bottom. The goal is to drive knees over toes, keep the chest up and out, & not allow the back to round. As you can see in the video, any can work this easier or tougher levels with just body weight or loaded barbell.

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Hot take: most people would grow better quads from hack squats/pendulum squats than barbell squats. Agree or disagree?
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Hot take: most people would grow better quads from hack squats/pendulum squats than barbell squats. Agree or disagree?

AP Joshua

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Quad loading ideas from Chris Hughen: If you don’t have access to a leg extension machine, here are some great options to bias / target the quads during ACL Rehab (and other quad / knee rehabs). 1. Meira Squats 2. Wall Constrained Split Squats 3. Wall Sit Variations 4. Wall Constrained Lateral Step Downs 5. Tindeq Isometrics Progress range of motion and/or load as you see fit. Learn more about ACL Rehab:
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Quad loading ideas from Chris Hughen: If you don’t have access to a leg extension machine, here are some great options to bias / target the quads during ACL Rehab (and other quad / knee rehabs). 1. Meira Squats 2. Wall Constrained Split Squats 3. Wall Sit Variations 4. Wall Constrained Lateral Step Downs 5. Tindeq Isometrics Progress range of motion and/or load as you see fit. Learn more about ACL Rehab:

E3Rehab

24,172 Aufrufe • vor 1 Jahr

Hack squats today! 13 reps with 4 plates and some change…+1 from last time which we’ll take. These feel absolutely immaculate. Quads fully blown after it.
1:26

Hack squats today! 13 reps with 4 plates and some change…+1 from last time which we’ll take. These feel absolutely immaculate. Quads fully blown after it.

Francis Melia

22,812 Aufrufe • vor 4 Monaten

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos
0:35

Belt squats are so money. Been doing them for the past 7ish months and have LOVED them Some tips: - elevate feet w plates (if necessary) to be able to go all the way down w/out bottoming the machine - same with any leg machine: go as deep as you can to hit the quads best - i like narrow feet, slightly angled outward - hold onto the handles as LIGHTLY as possible!!!!!!! (want all tension on quads) - CFRT, slight pause at bottom too if you'd like (I like) - weight on heels Try these out a couple times, get your foot placement down, and watch your legs turn into grain silos

MM

120,005 Aufrufe • vor 6 Monaten

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!
1:30

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 Aufrufe • vor 4 Monaten

Leg day in the building. Bulgarian Split Squats + Lunges + Sumo Squats = cooked quads"
0:23

Leg day in the building. Bulgarian Split Squats + Lunges + Sumo Squats = cooked quads"

Cardio Arena

24,981 Aufrufe • vor 28 Tagen

Leg Extensions get a bad rap from the strength world as a “fluff” exercise. Not a “real” exercise like squats. No, they aren’t on par with squats for strength, power, or overall lower body muscle building capacity BUT they will absolutely put some meat onto your quads if squats alone aren’t getting the job done. I was one of those guys who was a 550 squatter with small quads. I didn’t really start to see improvement until I started adding Leg Extensions into the mix regularly. I tell my clients they are the “simplest - hardest” exercise you can do in the gym. I dread them as much as anything else in the gym.
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Leg Extensions get a bad rap from the strength world as a “fluff” exercise. Not a “real” exercise like squats. No, they aren’t on par with squats for strength, power, or overall lower body muscle building capacity BUT they will absolutely put some meat onto your quads if squats alone aren’t getting the job done. I was one of those guys who was a 550 squatter with small quads. I didn’t really start to see improvement until I started adding Leg Extensions into the mix regularly. I tell my clients they are the “simplest - hardest” exercise you can do in the gym. I dread them as much as anything else in the gym.

Andy Baker

46,378 Aufrufe • vor 1 Jahr

Cossack Squats are so underrated for athletes. - inner groin - glutes - quads - low back - ankle The great thing about training these is they can help balance out the pelvis very quickly.
1:01

Cossack Squats are so underrated for athletes. - inner groin - glutes - quads - low back - ankle The great thing about training these is they can help balance out the pelvis very quickly.

Justin Mucci

82,218 Aufrufe • vor 4 Monaten

Smith Machine Squats >>> Barbell Squats With Smith, you get: 1) Reduced internal stability demands Less co-contraction = more output from target muscle(s) 2) Reduced coordination demands so your CNS can disburse a higher percent of the motor command to the PRIME MOVERS Again, the target muscle(s) receive a more robust stimulus as a result of this 3) More safety Smith enables you to train to failure with less risk Unless you’re training specifically to improve your Barbell Squat, you just like Barbell Squatting (and will give more effort as a result), or you’re lacking equipment…Smith is CLEARLY the better option
0:20

Smith Machine Squats >>> Barbell Squats With Smith, you get: 1) Reduced internal stability demands Less co-contraction = more output from target muscle(s) 2) Reduced coordination demands so your CNS can disburse a higher percent of the motor command to the PRIME MOVERS Again, the target muscle(s) receive a more robust stimulus as a result of this 3) More safety Smith enables you to train to failure with less risk Unless you’re training specifically to improve your Barbell Squat, you just like Barbell Squatting (and will give more effort as a result), or you’re lacking equipment…Smith is CLEARLY the better option

Dean Turner

112,354 Aufrufe • vor 5 Monaten

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!
1:11

Strong Glutes stabilize our lower backs and make us more powerful. Your long sitting hours deprive them of energy, making you vulnerable to chronic pain and instability. Training them is a must in this day and age. This Glute-boosting routine unleashes their potential: The strategic pauses during the exercises are magic for the growth and strengthening of your body's most powerful muscles. You'll get the best results if you use weights. Day 1: Squats [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Go as low as your body allows Unilateral Hip Bridge, Foot Elevated [3 or 4 sets of 10 to 12 with a 3s pause at the top of each rep] *Do these flat if you lack the strength to elevate your foot.* Cossack Squats [ [3 or 4 sets of 10 to 12 with a 3s pause at the bottom of each rep] Day 2 (48-72 hours later) Drop Reverse Lunges [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the bottom of each rep] Unilateral Hip Thrusts [ 3 or 4 sets of 10 to 12 reps/leg with a 3s pause at the top of each rep] Side Lunges [ 3 or 4 sets of 10 to 12 reps/leg] Enjoy the power and postural benefits of stronger glutes. You won't regret putting in the effort. Enjoy!

Alex Bernier

410,057 Aufrufe • vor 2 Jahren