Hypertrophy Coach Full Leg Workout for Huge Quads Hams and Glutes

what up guys we've got a leg day for you today and by we i don't know who i'm talking about i have a leg day for you today my training partners have abandoned me um but before i get into this leg day if you haven't already please take a minute hit that subscribe button hit that thumbs up button because i promise you won't regret it maybe you will i don't know but anyway i'm going to do a leg day today i've actually been waiting to hold off to film another leg day because i was kind of trying to let myself get back to peak performance but i realized that's stupid there's some merit to basically every single leg day um and all i mean from peak performance is i had the covid same as some people have and not really from getting it too bad myself just a couple weeks of taking care of my family and then just kind of got out of my groove not eating a whole lot i actually lost a lot of weight just from not eating from being busy taking care of the family and so literally i've been building back up kind of my baseline the past two three weeks so i'd say i'm about 90 where i normally am but i want to kind of talk through a little bit of the session what that looks like you know how everybody else can do that because regardless of if you just get the normal cold or flu or just a little bit of a break i'm going to talk a little bit about how you transition back to the gym and you know spoil alert it's not super complicated some of it is just starting with lower volume some of it is staying a little bit short of failure removing intensifiers no drop sets supersets things like that and then just take some time obviously to you know building that stimulus back up because a good principle is always as little as possible to produce maximal results so obviously if you've been out of the gym for a few weeks it's not going to take the same amount of stimulus you left off with you know coming back in you know week one week two week three so again i'm about ninety percent um and i've also got a new piece of equipment um that i've kind of integrated into leg day now i'll talk about what i was using what i'm using now kind of the pros and cons of both and the difference and the reality is they're both great so it's just squat patterns going from a hack squat to a pendulum squat but i'll kind of talk through both of those a little bit as well too as far some of the normal stuff that i do um so here we go let's get at it and then [Music] all right guys so leg day today just kind of walking through some of it um like i said i'm about 90 so i really thought that was a pretty good workout um so started with my biggest movements banded rdls again because of the range of motion covered there because of the profile that's the whole point of the bands is basically normally is an exercise stacked as that bar path gets closer to the train joints the torque at those train joints drops off which if the torque drops off means obviously it's less challenging so again torque is a combination of load and moment arms so since you can't change the moment arm as you go to the top i can increase the load as i come to the top so again it's not like a huge deal obviously rdls without a band still work amazingly um it's just a little bit more of an argument for efficiency so i love to ban those um as a result i've been able to make great progress just doing one working set there um of all the places i'll add volume in the workout that will probably be the last if i really feel like more volume is necessary to keep progressing um so one working set there you'll see in between i do some of this like warmy uppy type stuff again no magic the whole point of warm-ups in my opinion is it's your opportunity to really think and really practice so some of the points i'm doing some breathing where i really just want to feel isolated tva contraction that really helps kind of wake my torso up and helps me feel like i can brace better when i get into working sets same thing just have the hips moving a little bit you see me doing that dead bug variation just kind of looking at basically i'm challenging some other torso musculature and again just bringing awareness to it i've in the past and we'll still call those activations but basically you could call warm-ups are activations as well too basically you need contractions before you can have higher levels of output and higher levels of contractions so again it's just another way to warm up and again a little bit more strategically lets me focus on specific parts of my body um and again i can make a sciency argument for it but anecdotally i just feel like i'm warmed up way faster you'll see i don't have to do a whole lot of reps when i've actually got a weight in my hands for me to really feel prepped ready to go hopefully mitigating the risk for injury as well as being ready for a high level of output so the top set there is about ninety percent of where i've been for peak weight so maybe next week or two weeks from now i'll be back to peak load and then from there trying to hit some pr's from there moved into my favorite uh just for isolating hamstrings the seated leg curl i like it the most just because it kind of helps take the hips and the torso out of it and really just wax the hamstrings to probably 90 percent of the contractile range so from their fully lengthened range to just short of their fully shortened range [Music] um and then from there supersetting a pendulum squat um and a lying leg curl taking my time between going back and forth working to one top set on the pendulum and then two top sets on the um lying later i had two top sets on the seated leg curl as well too as far as the pendulum goes in my opinion probably slightly better than a banded hack again banded hack is amazing because again it takes a little bit of the torso stabilization out of it pelvic stabilization out of it same as a pendulum squat does a banded squat banded heck gets heavier as you come to the top if you look at a pendulum and see where that plate is relative to the axis is that horizontal distance gets closer so again if you're measuring that horizontal distance which is this distance from the bottom to the top it gets shorter to longer and so again that's that moment arm thing so even though the weight stays the same the bottom is less torque at the bottom it's lighter and the top is heavier so you basically get the same effect that you do from a banded hack without having to mess around putting bands and on it so it's a very very efficient exercise very brutal and the slight advantage i'll give it just the relationship of the arcing path and where the foot platform is it's even less demanding on ankle mobility so most people can get to depth a lot easier i really like to bury those because i have no range of motion that's even close to its end except for my knee obviously that's what i like to bury is it really smashing my hand into my calf train that fully lengthened quad position and again then all the way up to near full knee extension so it's a lot of range of motion um and again i can really bury those and i prefer to bury it and not do a ton of weight and honestly that's my second goal on that machine and still kicking my ass [Music] uh [Music] then from there to finish kind of some metabolic pump work i did split squats um heavy top set there and then did a prowler push right off of that um so again as i've been easing back in post covid i'm going to start adding a little bit more metabolic working so very simple one at a time type thing i like to do so this is the second time i've had the prowler back in so probably next week i'll do a split squat again maybe a drop set off of that and then maybe add a second round of the prowler and again in my opinion prowler is one of the most efficient metabolic pump work type things because it's concentric only and not the demands on recovery that you're going to get from eccentrics so anyway that is the workout hope you guys appreciate it leave some feed up feedback and comments below and until the next one oh [Music] [Music] you

Channel: Hypertrophy Coach

Views: 8,601

Rating: 4.9941349 out of 5

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Id: L4TE0LS4qPc

Length: 9min 23sec (563 seconds)

Published: Sat May 15 2021