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  • JEFF: Jesse, what the hell are you doing?

  • JESSE: I'm trying to take a selfie, man.

  • But this lighting sucks.

  • JEFF: Really?

  • JESSE: Yeah!

  • JEFF: Can I give it a try?

  • JESSE: Yeah, go ahead.

  • JEFF: It's not the lighting.

  • You've got to get in the gym and train.

  • It's leg day today, buddy.

  • See you in there.

  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • I stand here today with Freddy Mercury

  • JESSE: Bicycle, bicycle.

  • JEFF: Actually, it's Jesse.

  • It's Jesse.

  • See, if you notice with that mustacheremember I said I'd put him in every video here in

  • Novemberhere's the deal though.

  • He's actually with me, not because of that, but because we're going to talk leg training

  • today, and we're going to talk hard gainer legs.

  • Jesse knows those pains, but more importantly, so do I. you see, my whole life, even as I

  • started to build muscle, my legs always trailed behind.

  • There are four major lessons I think any hard gainer could benefit from that I want to cover

  • here, today.

  • So before we get started I do think it's important to look at the progress that Jesse has made

  • to date, following the very same pieces of advice I'm giving you today.

  • You can see the legs, yes, they still need some work, but they've come a long way.

  • They're a lot bigger than they were before and we're going to continue to use the things

  • that I show you.

  • But I want to get right to it because I know you're going to benefit from the things I

  • have to share with you today.

  • So the first thing you're going to have to do if you want to build bigger legs is, you're

  • going to have to squat.

  • In doing so, you're going to have to leave your ego at the door.

  • I promise you, you're going to see better results because of it.

  • I know it can be self-conscious for people to approach a squat rack, and not even have

  • at least a 45 on the other end of the bar.

  • But if you have to start with just the 25s, then that's where you have to start.

  • Remember: everybody had to start somewhere.

  • The key to bigger gains is taking that and going through a full range of motion because

  • a lot of people will do this.

  • They'll load up the bar because they don’t want to look self-conscious in the gym, they

  • don’t want to be self-conscious while they're squatting, so they'll put that on, and you'll

  • see them do this.

  • This is something you should probably be self-conscious about because these quarter reps are not really

  • doing anything to help you build bigger legs.

  • What you want to do instead is, go through a full range of motionyour full allowable

  • range of motion.

  • Jesse actually has the ability to go really low here, and maintain proper form, and I

  • even make him do some pause squats at the bottom to assert that, yes, it's his muscles

  • that are in command of this weight, and they're being subjected to all of the squat.

  • Doing quarter reps with heavier weight isn't going to cut it.

  • Here is the equalizer.

  • If you're going to do this, go through a grueling 20 rep set.

  • Do higher rep sets.

  • That means, not where the 20th rep is hard, but where 15 makes you feel like you want

  • to quit.

  • Then figure out a way to do 16, 17, 18, 19, and 20.

  • Even if you have to rest pause in the top of the squat, allow the intensity of the set

  • in the higher reps be the thing that stimulates growth while you're working on building up

  • better form, and then progressively adding more weights to the end of the bar.

  • The next crucial skill you're going to have to learnif you want to start doing the

  • squat betteris to learn how to push through your feet better.

  • Guess where we learn to do that?

  • The deadlift.

  • We actually use the deadlift as the cornerstone of our lifts here, as I'm helping Jesse to

  • transition away from being the hard gainer, by learning how to push more.

  • Think about it.

  • If you don't know how to exert force into the ground during a squat, how are you going

  • to push all that force that's down on your shoulders, back up?

  • You have to learn how to actively push.

  • This is not a passive process.

  • So with the deadlift, we actually use our feet to drive through that first half of the

  • range of motion.

  • Instead of thinking about it as a pull exercise, we think about it as a push to the level of

  • the knee, and then at that point we pull through the rest of the rep.

  • You can see here, Jesse has been handling some pretty good weight for his bodyweight.

  • He's actually almost touching 300lbs, and he's getting better at doing that, and that's

  • been transferring over to his squat.

  • Now, if you look here at the deadlift again, the reason why this thing works is because

  • in that first range of motion here, to the level of the knee, all Jesse is doing here

  • is using the push of his legs.

  • It's a vertical leg press.

  • And down.

  • And then push through the legs again to the knees.

  • There, and down.

  • Then of course, he's doing his full reps on the deadlift as well.

  • All the way up.

  • He drives through.

  • So what I want you to do is, get better at the deadlift.

  • Learn how to push through there, and I promise you, your squat is going to improve as well.

  • You're going to start adding those weights to the end of the bar while still maintaining

  • the proper form, and range of motion that we've already covered.

  • The next thing we don’t do enough of is training in planes other than the sagittal

  • plane.

  • If you think about it, guys will do leg extensions.

  • It's in the sagittal plane.

  • We'll do squats; in the sagittal plane.

  • We'll do lunges, even, in the sagittal plane.

  • But we can do lunges in a different way.

  • The benefit here is relying on the fact that there are more muscles than just your quads

  • in your legs.

  • You have a lot of muscle son the inside of your leg.

  • The adductors, you have abductors on the outside of your leg, and we can hit all of them, all

  • capable of building muscle, all capable of growing, by doing more 3-dimensional work.

  • What we do is the 3-dimensional lunge.

  • So Jesse will grab the dumbbells, and he'll come forward.

  • We've seen that before, but then he'll go into a side lunge.

  • If you're not side lunging you're simply not building your legs as big as you possibly

  • can because you're not working all the muscles of your leg.

  • Then you go back into a drop step lunge.

  • Then you come back again and go through the sequence.

  • Sagittal plane, frontal plane here, and then drop step transverse plane.

  • So doing lunges, and doing exercises in more than just the sagittal plane is going to give

  • you another opportunity to start building bigger legs.

  • Not to mention the fact, a little bit more athletically in the process.

  • Finally, if I want to give Jesse a chance to load up those legs in a safer way, or at

  • least a less biomechanically demanding way, I can do that while he's working on building

  • up his legs through the squat, and while he's working on his ability to push to the ground.

  • That is with a Bulgarian split squat.

  • You might be thinking to yourself "But that seems like a technically challenging exercise."

  • It really isn't when you compare it to the squat.

  • You actually have a lot of factors that are eliminated here.

  • The movement itself puts you in the right position.

  • If you've never felt what it feels like to properly load your quads, do a Bulgarian split

  • squat.

  • You stay upright as much as you can, you drop the leg straight down, and you can see proper,

  • and perfect quad loading right here at the bottom of the exercise.

  • Not to mention the fact that if Jesse needs to fail because he's using heavier weight

  • here, he simply just has to drop them.

  • He has another benefit here, too.

  • He can continue to rep out, and push through failure to really, really push for a stimulus

  • for more growth.

  • So the fact of the matter is, you have options that allow you to use heavier weights, and

  • build your strength in a really direct way while you transition to getting stronger in

  • those other two exercises because we do know that ultimately, the squat, and the deadlift

  • are going to be the cornerstones of you being able to build, and add more mass to those

  • legs.

  • So there you have it, guys.

  • Our hard gainer leg edition in the books.

  • If nothing else, you've got four tips nowor at least a change of mindsetas

  • you approach your workouts.

  • Remember, everybody starts somewhere.

  • I started somewhere.

  • My legs have definitely improved.

  • Jesse's are improving as we watch.

  • We all get a chance to watch it.

  • I think you can do the same.

  • In the meantime guys, if you're looking for a program that covers all the bases, and brings

  • you from wherever you are right now, and takes you to where you want to be; I'll take you

  • there step by step.

  • Head to ATHLEANX.com and get our ATHLEANX training program.

  • If you liked the video, leave your comments and thumbs up below.

  • Let me know what else you want me to cover here, and let me know what else you want me

  • to put Jesse in, and I'll do my best.

  • But I will tell you this: too many calls from the FBI.

  • He's instantly been on the most wanted list.

  • I don’t know what's going on, but this mustache is really getting us in trouble.

  • So it's going.

  • No more mustache.

  • Again, thanks for being a good sport, Jesse.

  • All right, guys.

  • I'll see you soon.

JEFF: Jesse, what the hell are you doing?

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A2 初級 美國腔

腿部鍛鍊技巧的品質(瘦腿版!)。 (Leg Workout Tips for Mass (SKINNY LEGS EDITION!))

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    PeiShiang Hung 發佈於 2021 年 01 月 14 日
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