Exercise Scientist Puts Me Through A Brutal Leg Day

Summary

In 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

00:00

💪 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.

05:01

🏋️‍♂️ 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.

10:05

🏋️‍♀️ 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.

15:08

🏆 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.

Keywords

💡YouTube

YouTube is a video-sharing platform where users can upload, share, and view videos. In the context of the video, it refers to the channel where the video is being posted. The script mentions a 'good following' on YouTube, indicating the popularity of the content creator's channel.

💡Exercise Science

Exercise Science is the study of physical activity and its impact on health, performance, and fitness. The video features 'exercise scientists' who are presumably experts in this field. They are teaching the host optimal ways to train, which is central to the video's theme of fitness and workout optimization.

💡Legs Workout

A legs workout refers to a series of exercises designed to strengthen and develop the muscles in the lower body. The script mentions 'hitting legs,' which is a common term for performing exercises that target the leg muscles. This is the main focus of the training session in the video.

💡Optimal Warm-up

An optimal warm-up prepares the body for more intense physical activity by increasing heart rate and flexibility. In the script, 'Optimal warm-up' is mentioned as a specific routine that the host performs to prepare for the workout, emphasizing the importance of proper preparation in exercise.

💡My Rep Sets

My rep sets, or 'mechanical drop-off' sets, refer to a training technique where after reaching failure in a set, the lifter performs additional partial reps after a brief rest. The script describes this method being used during leg press exercises, highlighting an advanced training technique.

💡Full Range of Motion

Full range of motion means performing exercises through the complete range from muscle contraction to full extension. The script mentions the importance of going deep in exercises to engage different muscle groups, which is a key principle in strength training.

💡Hypertrophy

Hypertrophy refers to the increase in muscle size. The script mentions 'hypertrophy ad' in the context of promoting muscle growth, which is a goal for many individuals engaging in resistance training.

💡Mental Muscle Connection

Mental muscle connection is the mind's ability to focus on and control specific muscle groups during exercise. The script mentions improving this connection with each set, which is crucial for effective muscle engagement and growth.

💡Ego Lifting

Ego lifting refers to the tendency to lift weights that are too heavy for proper form or technique, often for the sake of impressing others. The script discusses avoiding ego lifting and instead focusing on proper form and technique.

💡Renaissance Periodization

Renaissance Periodization is a company that specializes in evidence-based fitness and nutrition coaching. The script mentions training with Renaissance Periodization, indicating that the methods and advice in the video are based on their principles.

💡Tik Tok

Tik Tok is a social media platform for sharing short videos. The script mentions Tik Tok in the context of the host's engagement with his audience, showing the influence of social media in modern fitness culture.

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