Exercise Scientist Puts Me Through A Brutal Leg Day
Summary
TLDRIn this YouTube video, the host is trained by exercise scientists Dr. Mike Isreal and IFBB Classic Physique Pro Jared Feather, focusing on an optimal leg workout. The session includes only two exercises: seated hamstring curls and leg press with myo-rep sets, emphasizing full range of motion and mind-muscle connection. The trainers' guidance and the host's determination lead to an intense, yet educational, workout experience.
Takeaways
- 🏋️♂️ The video features a workout session led by Dr. Mike Isreal and Jared Feather, two renowned exercise scientists on YouTube.
- 📈 The workout focuses on leg training with an emphasis on optimal technique and minimal exercises for maximum results.
- 🔥 The session includes a unique warm-up and uses the 'myo-rep' method, which involves training to failure and then performing additional reps after a brief rest.
- 😅 The exercises are intense, with participants experiencing discomfort and muscle fatigue, which is portrayed as a sign of an effective workout.
- 🤝 There's a humorous and engaging interaction between the trainers and the trainee, adding a light-hearted tone to the workout.
- 📱 The video mentions the importance of staying connected with the audience through platforms like TikTok and YouTube.
- 🎯 The trainers advocate for full range of motion in exercises to engage different muscle groups effectively.
- 👴 There's a mention of how the workout can be challenging for individuals with knee issues, but the trainers provide modifications to accommodate.
- 📉 The script highlights the importance of progressive overload, where the weight is decreased as the intensity increases to maintain challenge.
- 🎥 The video ends with a discussion about the value of few exercises per muscle group and the trainers' philosophy on efficient leg training.
- 🎤 The video concludes with the trainee reflecting on the workout, expressing a mix of accomplishment and physical discomfort.
Q & A
Who are the two exercise scientists featured in the script?
-The two exercise scientists featured in the script are Dr. Mike Israetel and IFBB Classic Physique Pro Jared Feather.
What part of the body is being trained in the video?
-In the video, they are training legs.
How many exercises are planned for the leg workout?
-Only two exercises are planned for the leg workout.
What is an 'Optimal Warm Up' as mentioned in the script?
-The 'Optimal Warm Up' mentioned in the script is a specific warm-up routine that involves reaching forward and grabbing a part of the exercise equipment, as demonstrated by Dr. Mike.
What is the significance of the phrase 'big balls' in the context of the script?
-In the context of the script, 'big balls' is used colloquially to indicate readiness and enthusiasm for the challenging workout ahead.
What type of exercises are suggested to be more effective according to the script?
-The script suggests that full-range-of-motion exercises are more effective, as they engage more muscle fibers and lead to better muscle development.
What does 'myor rep sets' refer to in the script?
-In the script, 'myor rep sets' refers to a training technique where after reaching failure in a set, the individual holds the lockout position for about 15 seconds and then attempts to do a few more reps.
What is the purpose of the 'front squat' exercise mentioned in the script?
-The 'front squat' exercise mentioned in the script is performed to further engage the quadriceps and to continue the leg workout after the leg press, emphasizing a deep stretch and control.
How does Dr. Mike feel about crying during workouts as discussed in the script?
-Dr. Mike discusses that there is nothing wrong with crying during workouts, but he differentiates between feeling emotions and choosing to cry, suggesting that some people may cry as a choice rather than an involuntary reaction.
What is the advice given for training leg muscles in the script?
-The advice given in the script for training leg muscles is to perform a few exercises with proper technique and full range of motion, rather than doing many exercises which may not be as effective.
What is the final workout instruction given to Casey in the script?
-The final workout instruction given to Casey in the script is to perform a set of ultra-slow leg presses with full depth, focusing on control and technique.
Outlines
💪 Intense Leg Day with YouTube's Favorite Exercise Scientists
The script begins with a YouTuber expressing excitement about collaborating with Dr. Mike Isreal and IFBB Classic Physique Pro Jared Feather, two renowned exercise scientists. They plan to train legs using an optimal approach, starting with only two exercises. The YouTuber is intrigued by the idea of an optimal warm-up and the intensity of the workout. The session includes a seated hamstring curl, which the YouTuber finds more comfortable than the lying version. The workout emphasizes technique and mind-muscle connection, with Dr. Mike suggesting a breathing technique during sets to manage fatigue. There's a humorous exchange about crying during workouts, and the YouTuber is encouraged to push through the pain for optimal results.
🏋️♂️ Advanced Leg Press Techniques and Post-Workout Instructions
The script continues with an intense leg press workout, emphasizing full range of motion and myo-rep sets, which involve training to failure and then performing additional reps after a brief recovery. The YouTuber is instructed to do four sets of these myo-rep sets, pushing his limits. The discomfort is palpable as his knees are close to his head, highlighting the extreme range of motion. Post-workout instructions include a slow squat stance with a pause at the bottom and a partial ascent, repeated until the YouTuber can no longer move. There's also a discussion about the YouTuber's TikTok presence and a humorous exchange about Dr. Mike's dancing skills.
🏋️♀️ The Importance of Few Exercises for Maximum Results
In this section, the focus is on the effectiveness of a few exercises for leg training. The YouTuber and the scientists discuss the benefits of concentrating on a few exercises that target the leg muscles comprehensively. The workout includes a reduction in weight for increased reps to maximize muscle fatigue. The YouTuber experiences a significant drop in reps from the first to the last set, illustrating the intensity of the workout. The session ends with a slow, controlled series of leg presses to emphasize technique and control, with the YouTuber being encouraged to maintain proper form throughout.
🏆 Reflecting on the Brutal Leg Day
The final paragraph summarizes the YouTuber's experience after the intense leg workout. He expresses a mix of accomplishment and physical discomfort, acknowledging the effectiveness of the training but also the toll it took on his body. The script concludes with a recommendation for viewers to check out Renaissance Periodization's channel, which has been influential in the YouTuber's fitness journey. The YouTuber looks forward to sharing more content as he recovers from the challenging leg day.
Mindmap
Keywords
💡YouTube
💡Exercise Science
💡Legs Workout
💡Optimal Warm-up
💡My Rep Sets
💡Full Range of Motion
💡Hypertrophy
💡Mental Muscle Connection
💡Ego Lifting
💡Renaissance Periodization
💡Tik Tok
Highlights
Introduction of YouTube exercise scientists Dr. Mike Isreal and IFBB Classic Physique Pro Jared Feather.
Plan to train legs with only two exercises for optimal results.
Mention of a potential Vegas trip and channel feature.
Emphasis on the importance of optimal warm-up techniques.
Casey's familiarity with exercise routines is acknowledged.
Discussion on the psychological aspect of crying during workouts.
Introduction of seated hamstring C as a superior alternative to lying hamstring curls.
Explanation of myo-rep sets for enhanced training.
Casey's challenge to perform 20 reps straight on leg curls.
The concept of 'control' during workouts is highlighted.
Transition to leg press with unique full-range-of-motion approach.
Casey's experience with extreme ranges of motion in leg press.
Discussion on the benefits of full range of motion versus limited range.
Casey's struggle with foot cramps during the workout.
Final set instructions for post-leg press exercises.
Casey's physical reaction to the intense workout.
Reflection on the workout's effectiveness and the rationale behind fewer exercises.
Casey's final thoughts on the workout experience.
Recommendation to check out Renaissance Periodization's channel.
Transcripts
I saw walk by like oh this kid doing
some YouTube [ __ ] that's sick you got a
good you got a good following dude
appreciate it thank you very much maybe
we'll get you out in Vegas and put you
on the channel or
something what is going on ladies and
gentlemen today I'm joined by two of
YouTube's favorite exercise scientists
Dr Mike isrel here and ifbb classic
physique Pro Jared feather they're going
to be training me the most optimal way
possible today we're hitting legs so
without further Ado let's get into the
video Dr Mike is telling us right now
that we're only doing two exercises so I
don't know we're going to see we're
going to find out everybody got big
balls until work set number three is
over they're like what the [ __ ] is going
on I'm ready for whatever this is what I
call Optimal warm up right here yeah
Jeff Jeff Nipper did this did
he I'm Jeff Nipper I you look similar
yeah no you're about 18 in taller but
all right let's get you situated see how
these feel now what I want you to do
Casey is once you get settled in there
go ahead and reach forward and grab that
part right there yes so you're going the
enti perfect we're not teaching this kid
[ __ ] he knows all the [ __ ] stuff
if I'm Not Crying by the end of this
workout we might have a problem crying
tears of joy you've made people cry
before haven't you make people cry no
they choose to cry Mike I don't I didn't
make them cry you can feel things and
then cry or you can feel things and
introspect and then not cry what's wrong
with crying nothing's wrong with crying
but they're choosing it's not myami he's
him he's
him
I'll teach you another word more more
Tik Tock lingo has occurred since the
last time we filmed with Casey all the
way yes control control control control
my man good
stuff
yes oh that's it good good sh appreciate
it I was telling Dr Mike I haven't done
a seated hamstring C in Forever cuz my
gym doesn't have one they only have the
wiring one this is so much better you're
l so much better my hamstring used to
cramp every time I would do lying CU I
couldn't do them so I like hamstrings is
one of thing unless I has a see
variation well we're going to just have
you P to the top when get really close
to failure keep the tension on the
entrance and then breathe for like five
reps take like 10 seconds we go again uh
four my rep
sets three four three's probably good
three are you hearing this that's what
you mean by you only need two exercises
yeah all right him do good technique
that's that's literally what you just
said you don't use it as a now no I use
whatever the [ __ ] I want however I want
why don't you the front of that [ __ ] to
get that stretch let's do it beautiful
let's
go there it
[Music]
[Applause]
is
good very good so some of you folks may
be thinking I'm scrolling on on my phone
during these workouts he's on Tik Tok
he's on my page it's the hypertrophy ad
baby doll did you say I was on what
you're on my Tik Tok page I would you're
watching the quality videos that I not
on their Tik Tok page he's on the RP
hypy app you can get it in the link down
below God damn this kid can sell he's
good 21 years old he's already selling
hey you ever been to Epstein's Island
before for legal reasons I've never been
on Epstein's Island but for illegal
reasons I was on that [ __ ] like
five times I think we have 20 total reps
here [ __ ] you 20 total reps well
[ __ ] you right back through that leg
curl I'm do 20 straight in a row oh let
see bet you forward to him eating his
words bet you 10 bucks maybe I'll pay
for the rice cakes I ate oh that's 10
rest just
kidding
12 13
control
14 15
excellent control control control
control control
19 last one coming up this one's for
you fast forward to him eating his words
tell me you didn't
try oh [ __ ] here we go let's do another
five
one
two three yes yes yes stay with
it four one more slow slow slow last one
Casey move it yeah slow slow slow slow
that's it good [ __ ] I got to change that
increase by five godam means that he
sandbag the first two CS make sure you
edit out all these hard reps and make it
look like he's a [ __ ] next up for Casey
is going to be the leg press uh we're
going to do a few implementations on
here to basically the things you see us
do on the channel where we put pads down
make sure that he can get closer to the
pad get more into motion here probably
going to be working in that 10 to 20
range maybe even throwing some M reps
here couple Downs sets he says two extra
exercis isn't going to be enough but
we're going to find out you don't need
sleeves oh I promise you I do I promise
you don't my knees are that of an 80y
old man you're not going to use them
you'll be fine I promise is this going
to be one set are we doing two three how
many over here are we doing four sets
four sets over here yeah and so each one
is going to be two P my which means you
get as many reps as you can lock out
rest a couple seconds again and then one
more time after that that's one set
you've seen the YouTube channel before
if this is the only thing I got to do
then I can do it I think even if there
were 10 other things after you could do
it you're Casey Kelly superhero these
leg presses were like nothing I have
ever done before the guys over at RP are
huge proponents of full range of motion
and my knees were close to hitting my
head they were literally behind my body
as you can see in the video they
instructed me to do myor rep sets which
are set intensifiers essentially I'm
going to train to failure as normal then
get to the lockout portion of the
movement and recover for about 15
seconds and just hold it there then I'm
going to attempt to do two to three more
reps and then I'm going to do that again
and that counts as one set it's even
more brutal than it sounds so enjoy
YouTube's favorite exercise scientists
torturing me for their pleasure point
the toes out equal pressure and then
open the hips knees
out knees out knees out knees out knees
out good
chest keep the head back and keep the
big chest you're going to have a quock
pum I'm sure I will I'm sure I
will so sensation especially if you're
not used to these extreme ranges of
motion like this can tell you something
I can feel now the blood get you can't
bend your knee that much without using
your quads and the cool thing is you get
extra out of work so like when people
try to limit the range of motion cuz
they like oh it's just quads I'm tarting
my quads like if you go too deep it's
glutes it's like okay well let's see how
it feels you go deep you keep going
deeper and deeper you can't do this
without your you know what I mean so
whether you're here whether you're here
it doesn't matter even if you don't
think you're ego lifting you're probably
ego lifting a little
[Music]
bit
[Music]
knees out up go
WRA my right foot started cramping so
bad [ __ ] that sucks you are burning out
this is good to see so I take it your
quads are a little pumped just a little
bit we'll do one more set I'm going to
get give you the instructions now for
what to do after cuz you'll be too
dilapidated to take instruction okay
you've seen the channel a few times a
few as soon as you done with your last
set of leg press which is your next set
what you want to do is normal squat
stance toes out you're going to put your
hands up in front of yourself as a
counter wait so it's more of a front
squat you're going to squat down slowly
like [ __ ] uncomfortably slowly okay
knees forward you're going to be on the
wedge so you're going to be able to take
this position wait for 1 second at the
bottom and then when you come up don't
lock out come only 2/3 of the way up so
you're going to come up to here and then
slowly come back down it's going to suck
balls dude I can tell pause and then up
again to 2/3 when I tell you to Rack
you're going to come lock out all the
way all these people say lock out or
Rack you're going to stand that you're
not going to [ __ ] go anywhere and
then you're going to go down again and
do the same thing as many times as we
say probably until you can't move but
even after that perhaps you're an
[ __ ] thank you and uh that's the last
thing you're going to do today young La
releas a new oh young love L drop yo we
got a sick merch drop something Get It
[Music]
mik Word how much Riz is that that was
hella Riz hell that while he was uh uhh
it's the lip bite every time he dances
for me anytime he any dance he's like
dancing is sexual do right now Dr Mike
you're a bot
ass [ __ ] Dr Mike's a young ass
[ __ ] ass [ __ ] ass tick-tocking ass
little kids [ __ ] 5 five
watch that make you the [ __ ] how do you
know bot wasn't a compliment man you're
real you're a real good bot you insulted
the kid I only know one bot and that's
Thai bot in Thailand that buys you
whatever you know what I'm saying Jared
hit it what do we get Tha man you get
all kinds of things out there so what's
about B like a
robot let's say let's say you're playing
fortnite let's say you actually have sex
so you don't play fortnite Dr Mike is in
a game of fortnite and he kills someone
that's really bad that like isn't
actually a character he's a bot or the
other guy is a bot the other guy is a
bot you're like NPC yeah pretty much but
like it doesn't mean it just means
you're bad yeah it means you suck you're
just an NPC whisking away through life
wow it was an insult I apologize Bots
can play fighting video games better
than humans now that's true now they can
not the head bot I'm talking about it's
all content kidding Dr Mike is not a
body b o TTY y yeah you got a body b o o
t y the
gas I'm done with this dumb ass
[ __ ] smoke
chest
pause up up up ra it wait wait for it
breathe you just ch
stop down one
more you're good control you're in
charge Casey control control control
control control control
control
finish rest
breathe two more and you're
done big begin that little b
control control control no Val on the
way up got pause knees out knees out up
down down down right away slow SL oh God
damn it up
pause push
finish all right all
[Applause]
right your quad a little
bit yeah a lot of the workouts we do
there's not a ton of exercises because
once you get warmed up for a really good
exercise and it hits so much of your leg
like the thing jar and I always say is
like why move broke if it ain't broke
don't fix it and if it's not just not
broken but it's [ __ ] awesome and you
get a better mind muscle connection with
every set your Technique improves a
little bit every set you get comfy with
the exercise every set you can do three
four five sets in a machine before you
move and if they're my rep sets you just
don't need much in a leg workout after
that right so can we do four quad
exercises yes but like when guys do like
one top set one one down set and then
they go to the next machine you got to
warm up you got to kick the old lady off
that stupid machine throw her [ __ ]
newspaper interface as she walking away
all kinds of just like if it's worth it
great but I want to see a good argument
for why it's worth it to do multiple
machines in the same session you should
train legs twice a week so you can do
different machines and cover all the
bases but you only need a few exercises
each session per muscle group to really
make it make it he only got 10 reps on
the last side we want more like 15 so
we're going to do 225 he started at 365
for I think 11 reps or something that's
in my app and now we're at 225 for
probably something like 15 maybe maybe
12 this is to illustrate the fact that
when you're [ __ ] pushing it hard and
Casey's [ __ ] pushing it hard your
strength drop off or rep drop off is
going to be [ __ ] massive in many
cases that doesn't mean all some people
have really awesome set to set endurance
but about half of the people that tell
you they have really awesome set to set
endurance just aren't trying hard enough
in the set if you drop off by like half
the Reps on average yeah that's what you
get from a really really hard [ __ ]
set big
chest yes head back let's get to
five soft lockouts like Jared
said two down slow but pause at the
bottom three down yeah yes two
more four down slow control deep
up oh sorry sorry there you go good good
okay great great great down seven
biger down down o nice and control
CH finish my man my man breathe breathe
breathe
pull upot back down y there you go there
you go chest soft
lockouts Casey War control
K knees
out Big Stretch in the PA more more more
up down let's go stretch stretch
stretch it last one down let's go me and
right down [ __ ] chest up SL
control it slow control it control it
big push finish finish rest breathe one
more little set good technique only just
focus on the technique everything else
takes care of itself control from right
there that's the control right
there down go down slow control last W
here
BL good [ __ ] good [ __ ] right away casy
you will remain upright the entire time
if you [ __ ] lean over it's bad news
get all the way up on the platform for
toes out a little bit I know if I can do
a few of these got hands up hit it knees
real far forward chest up chest up chest
up wait up 2/3 down
slow sit for a
second how many more do I got I think
that's it man yeah I don't think I got
much you want to do a bonus five [ __ ] it
let's go let's go you're young you've
got extra life years left no [ __ ]
lockouts full depth There It Is Up Down
slow up down on your
heels there you go down slow slow you're
in this for the [ __ ] long haul stand
up all the way
up all the way and then one more good
one Ultra slow fix it right now go go go
go go slow slow slow slow slow slow slow
slow
wait wait
wait stand
up that's
it he's like [ __ ] you guys [ __ ] both of
you Casey uh tell the camera how you
feel about the workout how do I feel
about the workout it's an interesting
question I feel accomplished but I don't
feel good I'm proud of myself but my
physical body does not love it that's
the best way I can put it you're male
you're female you're young you're old I
didn't say you were all those things
okay okay okay
it was 2024 we're all the same [ __ ] all
right ladies and gentlemen that was
training with Renaissance periodization
Dr Mike Jared feather who ran off
because he scared I highly recommend you
check out their Channel I've been
watching it for like 3 or 4 years now
this is a dream come true to train with
on RP exactly learned a lot of my
knowledge on RP so definitely check him
out uh I will catch youall in the next
YouTube video as I recover from this
brutal leg day I will catch you later
peace
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