Work SMARTER: Build Bigger Quads With Lighter Weights!

Summary

In this high-energy workout video, Dr. Mike and bodybuilder Ali embark on a leg-focused routine, starting with hamstring curls and stiff-legged deadlifts to target the hamstrings, followed by a quad-centric leg press and hack squats. The session emphasizes technique, slow and controlled movements, and high-rep training to maximize muscle engagement. Ali demonstrates impressive strength and form, showcasing the effectiveness of combining rigorous training with meticulous technique.

Takeaways

• 🏋️‍♂️ The video features a high-intensity leg workout focusing on hamstrings and quads, emphasizing proper technique and control throughout the exercise.
• 💡 The workout incorporates a 'rep match' method, where the number of reps in the next set is matched to the previous set's performance, with short rest periods to reach the target rep count.
• 📱 Dr. Mike uses an RP training app to track exercises, load, sets, and how close to failure the participant is, showcasing the integration of technology in workout routines.
• 🔒 The importance of stability during exercises is highlighted, with a focus on locking the legs and maintaining a stable position to maximize muscle engagement.
• 🎵 The video includes humor and casual banter, aiming to keep the tone light-hearted despite the intense workout.
• 🏆 Ali, a competitive bodybuilder of Lebanese descent, is featured in the video, aiming to honor the legacy of Lebanese bodybuilding champions.
• 📉 The workout includes a variety of exercises such as seated hamstring curls, dumbbell stiff-legged deadlifts, and machine leg presses, targeting different aspects of leg development.
• 📚 The script mentions the significance of the eccentric phase in exercises, particularly for muscle growth, and the importance of slowing down during this phase.
• 💪 The video demonstrates the use of high rep ranges (15 to 25 reps) for quad exercises, pushing the muscles to fatigue and promoting growth.
• 📉 The concept of 'down sets' is introduced, where the weight is reduced when the target rep range is not met, allowing for continued training with proper form.
• 🤝 The video concludes with a positive reinforcement of the participant's performance, emphasizing the importance of technique and effort in achieving workout goals.

Q & A

What is the main focus of the workout session described in the script?

The main focus of the workout session is on leg training, specifically targeting the hamstrings and quadriceps muscles through various exercises.

What is the 'rep match' method mentioned in the script?

The 'rep match' method involves performing as many reps as possible to near failure, then taking a short rest and completing the remaining reps to reach a predetermined number, ensuring each set is challenging and pushing towards failure.

What is the significance of locking the legs down in the seated hamstring curl machine as described?

Locking the legs down in the seated hamstring curl machine is important for maximum stability, ensuring that the only movement comes from the knee joint and reducing energy loss, which allows for more effective training.

How does the script mention the importance of stability in exercises?

The script emphasizes the importance of stability by explaining that a stable position allows for greater force production in the targeted muscle group, as the nervous system can effectively engage the muscles without energy loss due to instability.

What is the role of the RP training app mentioned in the script?

The RP training app is used to track exercises, suggest load, sets, and how close to failure one should go, aiding in the workout planning and execution.

What is the significance of the 'stiff-legged deadlift' in the workout routine?

The stiff-legged deadlift is used to pre-stretch the hamstrings by tilting the pelvis anteriorly and keeping the knees back, which helps in lengthening the hamstrings and preparing them for the main exercises.

What is the purpose of the 'linear leg press hack squat' machine in the workout?

The linear leg press hack squat machine is used for targeting the quadriceps with a high-quality full range of motion, allowing for a deep stretch and a heavy load to be applied to the muscles.

How does the script describe the technique for the leg press machine?

The script describes the technique for the leg press machine as focusing on controlling the eccentric phase, slowing down the lowering of the weight, and ensuring full range of motion to maximize the muscle growth stimulus.

What is the strategy for handling failure in the workout described in the script?

When approaching failure, the strategy involves reducing the load by 10-20% and continuing with the exercise to maintain proper form and technique, ensuring that the muscle is still being effectively trained.

What is the final exercise mentioned in the script for targeting the quadriceps?

The final exercise mentioned for targeting the quadriceps is the squat, which is performed with a reduced load after the hack squats to ensure that the quads are fully fatigued by the end of the workout.

Outlines

00:00

🏋️‍♂️ Intense Leg Day with High Reps and Techinque

The video script begins with a high-energy introduction to a leg workout session led by Dr. Mike. The focus is on a high-rep leg pain day, starting with hamstring-focused exercises and transitioning to quad-focused ones. Emphasis is placed on proper form and technique, particularly during seated hamstring curls with a rep match approach, where the participant, Ali, performs as many reps as possible until failure, followed by short rest periods and mini sets to reach the target rep count. The workout is tracked and guided by an RP training app, which also monitors load and rep count, ensuring a challenging and effective training session.

05:01

💪 Stiff-Legged Deadlifts and the Quest for Growth

The second paragraph delves into a new exercise: stiff-legged deadlifts with dumbbells. The focus is on pre-stretching the hamstrings by tilting the pelvis and maintaining a controlled, slow descent to maximize the stretch and engagement of the hamstrings. The workout's intensity is highlighted by the use of heavy weights and the struggle to maintain form and depth in the exercise. The video also mentions the importance of stability and engaging the nervous system for maximum force output, with a humorous aside about turning off distracting music to concentrate on the workout.

10:01

🔧 Machine-Based Quad Work and Eccentric Focus

In this paragraph, the workout shifts to machine exercises, starting with the linear leg press and hack squat, which are designed to target the quads with a full range of motion. The script emphasizes the importance of controlling the eccentric phase of the movement for a deeper stretch and more significant muscle stimulus. The intensity is ramped up with high rep ranges, and the participant, Ali, is encouraged to maintain slow and controlled movements, even when approaching failure, to ensure maximum muscle activation and growth.

15:05

🏋️‍♂️ Squatting for Quad Domination and Training Efficiency

The final leg exercise discussed in this paragraph is the squat, which, despite common misconceptions, is highlighted as an effective quad builder when performed after pre-exhausting the muscles with other exercises. The script describes a strategic approach to squatting, starting with a heavy weight and reducing the load as the muscles fatigue, ensuring that the workout remains effective without overreaching. The importance of technique and control is reiterated, with the participant aiming for a high-quality movement over sheer weightlifting.

20:05

🎖 Reflecting on a Successful and Technique-Oriented Workout

The concluding paragraph reflects on the workout's success, commending Ali for his combination of intense training with meticulous attention to technique. The video emphasizes the importance of this approach in achieving significant muscle growth, particularly in the quads and hamstrings. The participant's performance is praised, and his social media handles are shared for those interested in following his journey. The script ends on a light-hearted note, inviting Ali to return for future training sessions and reinforcing the channel's commitment to hard work and proper form.

Keywords

💡High School Set of Six

The term 'High School Set of Six' refers to a workout routine that typically involves six exercises, often performed in a high school setting or by high school athletes. In the video, this phrase is used to describe a return to a familiar and intense training regimen, emphasizing the discipline and commitment required for such a workout.

💡Hamstring-focused

A 'hamstring-focused' workout targets the hamstring muscles located at the back of the thigh. The video emphasizes the importance of properly stretching and engaging these muscles during exercises to maximize their development and prevent injury, as seen in the seated hamstring curls and stiff-legged deadlifts.

💡Rep Match

A 'rep match' is a training technique where the number of repetitions performed in one set is matched as closely as possible to failure, with minimal rest between sets. This concept is central to the video's workout, where the trainer and athlete aim to push their limits and achieve maximum muscle fatigue for growth.

💡Eccentric

The 'eccentric' phase of an exercise refers to the lengthening of a muscle under tension, typically during the lowering portion of a movement. The video script highlights the importance of controlling the eccentric phase for a deeper stretch and more effective muscle engagement, particularly in exercises like the seated hamstring curl.

💡Stability

In the context of the video, 'stability' is crucial for effective exercise performance. It involves locking the body into position to prevent unnecessary movement and ensure that the targeted muscle group is doing the work. The script mentions the importance of stability in seated hamstring curl machines to maximize training effectiveness.

💡Dumbbell Stiff-Legged Deadlifts

This exercise involves using dumbbells to perform deadlifts with the legs kept straight, focusing on the hamstrings and lower back. The script introduces this exercise as a novel addition to the workout routine, emphasizing the importance of proper form and the pre-stretch of the hamstrings for enhanced muscle activation.

💡Linear Leg Press

The 'linear leg press' is a machine-based exercise that targets the quadriceps and gluteal muscles. The video discusses using this machine to apply high levels of tension to the quads, particularly through the use of a full range of motion and controlled eccentrics, to induce muscle fatigue and growth.

💡Hack Squat

A 'hack squat' is a type of squat exercise that can be performed on a machine, allowing for a focus on the quadriceps with less stress on the lower back. The script mentions this exercise as part of the workout's quad-focused ending, highlighting the importance of pre-exhausting the quads before performing squats for maximum effect.

💡Drop Set

A 'drop set' is a training technique where the weight is reduced after reaching failure, allowing for additional reps to be performed. In the video, this method is used to push the quads to exhaustion after performing hack squats, demonstrating a strategy for maximizing workout intensity.

💡Bodybuilding

The term 'bodybuilding' encompasses the sport and activity of developing one's physique through weight training and muscle building. The video features a competitive bodybuilder, Ali, who embodies the discipline and dedication required in bodybuilding, as he performs an intense leg workout to enhance his physique.

💡RP Training App

The 'RP Training App' mentioned in the script is a tool designed to track exercises, load, sets, and reps, assisting in workout planning and execution. It represents the integration of technology into fitness routines, aiming to optimize training outcomes by providing personalized feedback and guidance.

Highlights

Dr. Mike wakes up in a high school body with a focus on leg day workout.

Introduction of Ali, a competitive bodybuilder and Lebanese, expected to honor the legacy of Lebanese bodybuilding champions.

The workout begins with a hamstring-focused routine, transitioning to quad-focused exercises.

Use of the RP training app for tracking exercises, load, and failure points.

Technique emphasis on seated hamstring curls for maximum stability and muscle isolation.

The concept of 'rep match' is introduced, pushing to close to failure with rest periods in between.

Ali's impressive performance on seated hamstring curls with high rep counts and strict form.

Transition to dumbbell stiff-legged deadlifts with a focus on hamstring pre-stretch and lower back arching.

Ali's experience and preparation for National shows after winning the High Roller competition.

The importance of controlling the Eccentric phase for muscle growth stimulus.

Ali's feedback on joint pain during exercises, indicating the intensity of the workout.

The use of the linear leg press for an intense quad-focused workout with a focus on full range of motion.

Ali's struggle and perseverance through the leg press, demonstrating the workout's difficulty.

The strategic reduction of weight for the final squat sets to manage fatigue and maintain form.

Ali's completion of the workout with a drop set to bodyweight squats, pushing to failure.

Dr. Mike's praise for Ali's combination of intensity and technical precision in training.

Ali's social media promotion and invitation for future training sessions on the channel.

Transcripts

you are back to high school set of six

with 185.

did you guys make me weaker I said

bigger not weaker

[Music]

YouTube what's going on I'm clearly Dr

Mike still despite my best efforts I

continue to wake up in this stupid body

with this ugly head that being said

Jared feather look at his Mohawk he's

great he's a guy Mo cock did that come

out wrong or very right anyway I was

real massive floating slip I want

whatever that is uh battery's not

included listen Jared feather is an ifb

Pro here is our man Ali now he caught us

out in the streets and he was like I'm

two things a competitive bodybuilder and

I'm Lebanese and I was like that means

you're gonna have to honor the legacy of

all the unbelievable Lebanese

bodybuilding Champions including Mr

Olympia's and he's like I'm so ready

y'all ain't even I ain't even playing

and I was like leg day and he was like

yeah and so here we are today this is

going to be a hamstring

focused in the beginning then eventually

quad focused on the end

High rep leg pain day of Doom I'm just

kidding buddy everything's gonna be

great don't tell him let's get into it

[Music]

what you were doing how you were like

pushing your hips down like this so you

can hold the stretch at the top that was

perfect a lot of people wanted to get to

the top it's going to Clank and they'll

just let all the tension off their

hamstring try to hold that deep stretch

on The Eccentric face at the top for one

second and forceful on the way down

seated hamstring curls sets of 10 to 20

reps we're gonna do Maya rep match

because why wouldn't what is my rep

match if you're new to the channel

you had however many reps you can close

to failure one or two reps away shot

even zero reps right at failure

we're gonna do that let's say he gets 18

reps

straight

rest two three minutes however long it

takes to get all the energy back

breathing normal next set begins he goes

pretty close to failure or two failure

let's say he gets 16 reps because he's

tired now he waits for five or ten

seconds finishes off the last two so

it's 18 on the first 18 on the second

third set however many many sets it

takes of five to ten seconds rest breaks

between the mini sets to get again to

18. so that could be like ten six two

brutal multiple approaches to failure

give a huge growth stimulus 26. let's

get to 30. down 27 slow

do it again slower slowly go slow slow

that's 28 one more good one

29 slow slow one last one finish up

strong touch

slow

slow slow hold

good release good shit

good shit man

how did I come up with this workout well

I sort of did but the RP training app

alpha build which we're testing right

now when you see this it'll probably be

out for sale it's keeping track of all

of our exercises it's telling us how

much load to use how many sets how close

to failure I love it and I built it I'm

not just a client I'm a customer I got

that whole thing wrong let's just go

train super lock excellent

excellent as the Reps get harder you

press yourself away so a big deal on

seated hamstring curl machines is as

much as the machine design allows

luckily this is a good machine they

don't come this good is to lock your

legs down into the PAD as hard as as

possible until it becomes so physically

uncomfortable that the pain of being

locked in is worse than the hamstring

pain why because you want maximum

stability you want the only thing being

trained and moving is the knee joint

ideally that also means that you don't

just lock in the thighs but you take

your hands usually and you press

yourself into the machine such that it's

pure stability for the legs and it's

nothing wiggling if I look at someone's

hamstrings uh training and I look at

them doing a seated machine and they're

wiggling around while they're doing it

that is no good people talk about energy

loss that's not how physics works but I

will tell you how Neuroscience works if

you are stable and locked in you can

gear in and produce fuck load of force

exactly to the muscle you want if you're

unstable your nervous system is like are

we even fucking doing something for real

here and it doesn't allow you to be as

strong with the movement get a stable

locked in as possible

tell him to turn off the gangster rap

just great violent shit and then get

into it speaking of which let's get into

it

25 keep it going

again 26.

let's get to 30. down 27 slow

do it again slower slow slow that's 28

one more good one

29 slow slow one last one finish up

strong touch slow slow slow

hold

good release good shit

good shit man I'm not burning don't be

full you've got veins crisscrossing your

shift so I'll use like a super

heavyweight bodybuilder here in Vegas

he uh what'd you win last year

um High Roller High Roller so he won the

High Roller last year qualified for

National shows and now he's kind of just

in an improvement season quote unquote

to uh hopefully do Nationals at the end

of the year

yeah if everything works out yeah

oh yeah

24. that was the perfect rep do it again

thank you

25. beautiful come on

26. let's go Ali get your shit together

27. one more and then you rest a little

bit

28 control

breathe for a second rest

last tune in let's go begin two and

you're done

great control again

resist me don't let me pull your legs

don't fucking do it don't fucking do it

and you're done hell yeah man

I'm still strong that was hard

got a little pump in your hamstrings oh

fucking massive pumping my hands all

right so our app our app has a question

for you how did your joints feel during

this exercise no pain low pain moderate

pain or a lot of pain just for your

joints not your hands no pain

no pain uh sorry it's gonna say no gain

I'm just kidding can you imagine it just

encourages joint pain all right we save

that and then uh it'll program the rest

of the shit hell yeah good stuff

foreign

[Music]

pump this fucking drastic before recess

holy shit yeah and we just started the

ship fellas three sets my rep match of

30 reps each done for the seated

hamstring curl at least hamstrings are

in a state of disarray

we're gonna use a smaller amount of load

do stiff like a deadlift with dumbbells

which I don't think we've ever done on

the channel have we stop the video die

it must be a first time first time for

everything I always say that's what my

uncle told me when I was four years old

what happened next I can't talk about on

the channel more technically outside of

a court of law in any case it's going to

be dumbbell stiff-legged deadlifts for

probably sets of 10 to 15 reps the focus

here is arching the lower back to

pre-stretch the hamstrings by tilting

the pelvis anteriorly

keeping your knees back pushing your

tummy out and slowly lowering to

lengthen the hamstrings at load

pain is the menu item and depth as deep

as you can go while still feeling it in

your hands with an arch lower back is

the key Slow and Low I'm sure shit glad

I am not Ali's hamstrings right now and

after this gonna it's gonna be a fucking

lawsuit with hamstrings are gonna sue

the rest of his body I didn't think that

through her I was never smart enough to

go to law school or school yes

yes go go go this ain't numbered 100

pounds more you got this all fucking day

big chest

butt back

big chest big chest big chest go

go

go one more and you're done

let's do it

cast up

come on man fuck back pause

up

[Laughter]

I usually warm up with a 50s right I

just fucking another level

try stop come on man let's go try stop

let's go try stop hold deep stretch up

yes come on two more and you're done two

more and you're done I know it fucking

hurts big chest big chest right here Sky

High chest

back back back

up come on go come on one more get that

chest into the sky or we won't count

them Ali one good one even at the bottom

your chest should be pointed completely

forward when you're holding that just

forward chest forward chest forward yes

yes good stuff dude

good stuff done

oh my man my man

good job again the technique like that

man that's really good oh fuck yeah oh

yeah oh but the fun is just beginning

the selectorized original

body Masters linear leg press hack squat

selectorized Smiggle dig thingamajig

beeble Bop

this is the OG amazing

machine type that has been recently

perfected by Atlantis with their model

this shit though as old as it is it's

like older than me

and I'm like a hundred or some shit it's

fucking good real good Atlantis is

better it's newer it's better engineered

but God damn this is a hell of a thing

for its time we are going to make sure

that Ali scoots in here at its deepest

possible setting that he is controlling

The Eccentric here's the thing about

this machine

it unloads the axial component the spine

crushing you barely feel

which affords US an opportunity to milk

that eccentric that slow lowering for

the quads to an extent that even Scott

the video guy called needlessly painful

now I hope Ali can't hear this hopefully

he's Far and Away off camera but this is

going to be Myra sets probably two rest

breaks sets of I don't want to say this

out loud 15 to 25 reps the quads are

going to be cooked this is all about

high quality full range of motion heel

stay down we'll clue you into some more

cues I honestly am scared to even

administer what's gonna happen let's go

oh that tension off

control control

Falls there yeah yes down slow slow God

damn it Ali slow slow slow up

and then as if you're gonna do another

one fucking extra slow slow right here

throw right here control

yes yes yes pick them out they're good

my head

that was a fucking set dude that slowing

down in that middle portion is because

it's essentially mechanically like the

most torque trans dude that's the

toughest part if you can slow down

during that part the amount of muscle

growth stimulus is like that's why we're

doing this exercise we're not doing just

to do wraps yeah you're doing an amazing

job as soon as your breathing is back to

relatively normal no rush no rush no

rush I'll hit it again yeah from like

from now on dude literally I don't even

think about refs anymore

to be honest yeah like on the set I

could get 15 I could get 20. I don't

know I'm just gonna keep my technique

fucking perfect come on go go go nobody

said rest we got two more control

[Music]

seven down slow slow Ali God damn it we

won't count these if they're not slow

[Music]

pause

up

rest breathe push through the heels

whenever you come up

four

it's gonna be harder

it's not a big deal

it's slow let's show the shields heels

on the way up up down

slow

control control

again again we don't give a fuck if you

go to failure slow slow control

no no good stuff that's it that's it

that's it

my man huh fuck yeah good shit man good

shit holy crap

dude that's great

that's like right when I start hitting

failure I noticed that

that middle part yeah I start to fucking

lose

the hardest part man let's do a downside

that's how I like to kind of regulate my

volume when I'm training if I fall out

of the rep range that I'm giving myself

for an exercise so like we said we

should get like 15 to 20 here you got 10

on that one I just go ahead and that's

when I program my down set yeah so like

I'll reduce the load by 10 20 and then

I'll get back into the rep range that I

was doing yeah instead of trying to

struggle with the same way exactly and

get seven five three reps yeah every rep

the same just like last set even though

it is lighter slow on The Descent solid

pause only rest at the top when we say

it's a break begin

one more slow oh yeah yeah

you're a fucking machine not fast oh God

damn it no no rest breathe we got one

more little mini set control your shit

stabilize breathe you're in charge

you're in charge I'll even want one or

two more bro as soon as you're ready

time to fucking wrap Lebanon let's go

slow

come on man fight it

heals fast come on one more last one

slow slow

zero victims here today I see Warriors

ah feels oh God damn it as if you're

gonna do another last rep of machine

slow slow you're in charge

oh that's it

oh shit

beautiful

we only have squats left how easy

a good luck

squats are not the quote unquote best

quad Builder right but you hear that and

people say it it's like you're huge you

could squat a fuck little weight

so whenever you pre-exhaust them but

doing a machine or something like that

first and then you come scroll down you

come Squad it's gonna be fucking no and

then the load is so reduced the axial

fatigue from it so like actually what's

going through the spine yeah and then

making you systemically fatigue

throughout the week you just reduce the

load it goes down by a shitload yeah so

you're not overreaching too soon 100

okay so you might only do like two

plates on this today it's totally fine

but I've seen you squat like what four

in the fours got in the five fours fours

for reps it's not really good I don't go

more than 405 yeah so now you won't go

more than four plates in total

Ali did three sets of sets of 10 to 15

roughly of uh hack squats his quads are

toast already he's a strong guy his

quads are enormous 250 pounds veins all

over his legs he is going to do 185

pounds for one set in the squat

probably something like five to ten reps

he is going to do 135 after because we

do not anticipate him being able to do

multiple sets at 185 just two sets of

squats here 185 135 hopefully he said at

10 to 12 on 135. as soon as he racks 135

he's gonna walk back and we're gonna do

the RP patented

drop set to bodyweight squats to failure

slash death

and uh that'll be it for quads and the

whole workout it doesn't take much if

you get the technique right even if

you're big you don't have to use crazy

heavy weights you can if you want but

you can use lighter weight do it

properly get stronger over time from a

lower position because the weights have

such a huge effect on the muscles

let's get into it we're making a set

let's go chest up chest up chest up

chest

up

up again

up go God damn it my man

rack

[Music]

that was fun

damn you are back to high school set a

six with 185.

did you guys make me weaker I said

bigger not weaker

let's go to 135 yeah yeah again we're

jockeying the chest at the bottom

slow control control

you're in charge I'll leave one now it's

135 fucking pounds don't let it punk you

out slow and control you're in charge

you're in charge you're in charge chest

up

[Music]

one more ah rest a second oh

it's open control chest

chest

up

rap

slow pain is a good thing

yes the chest chest up sit deep sit deep

up

down down slow knees out man slow let's

go

up last Saturday

down slow big chest we only caught the

good ones we only count the good ones

I'll leave

[Music]

[Laughter]

how come you're so weak you suck you're

off my channel delete the video we can't

have this embarrassing shit here

dude that's fucking awesome script what

do you think Telecaster

above my definitely way above my uh what

I was expecting fuck yeah I love it dude

you did amazing appreciate it the thing

that's most impressive about what you

did which is TBH no joke it's the gold

standard of the way we train and the way

we do our Channel training

a lot of people can train hard if you

just turn up the death metal just do

stuff

a lot of people can be technique

masterminds when there's no weight on

the bar and they're not close to failure

you took that hard as fuck training and

you paired it with excellent technical

attention and that slow control

when those two intersect the explosion

that results is enormous fucking quads

and hamsters I appreciate that dude

awesome stuff anytime you want to come

back on the channel train anything else

yep yeah uh you got social media and

shit like that oh yeah yeah there you go

oh yeah um I'll eat you Taney

bodybuilding it's my Instagram we're

gonna throw it on there for you folks

who click on it I'm sure you have an

only fans that can really have that too

I'm kidding of course maybe you're a

fighter gear oh yeah oh yeah hey badge

buddies your boys here and he brought

his own pipes you feel me uh thank you

so much for being on the channel I

appreciate you guys big time of course

we'll see you guys next time

foreign

[Music]