How I Grew My Legs FAST (Remastered)

Summary

In this leg training video, the speaker emphasizes the importance of high-intensity, once-a-week leg workouts for optimal growth. Key exercises include the underutilized adductor machine to enhance leg size, quad extensions using muscle rounds for intense hypertrophy, and slow, controlled RDLs for posterior chain development. Techniques like stretch pauses, eccentric training, and lengthened partials are highlighted for maximizing muscle growth. The speaker advocates for a personalized approach, adjusting movements and rest periods based on equipment availability. With a focus on 9-12 hard sets per muscle group per week, this routine is ideal for those seeking effective, long-term leg development.

Takeaways

• 😀 Train legs once a week, but train them extremely hard to maximize recovery and growth.
• 😀 Your adductors are a highly responsive muscle group for hypertrophy; training them can significantly increase leg size.
• 😀 Use the adductor machine with a stretch-pause technique to generate more muscle growth, focusing on the eccentric phase.
• 😀 The quad extension should be done with intensity techniques like muscle rounds (5 sets of 5 reps, 10 seconds rest) to push past your limits.
• 😀 The eccentric phase (lowering the weight) should be emphasized, especially with a 4-second lowering time during quad extensions for better results.
• 😀 For barbell RDLs, focus on a slow eccentric (4 seconds), deep stretch, and hold the stretch to target hamstring growth.
• 😀 Seated leg curls are more effective than lying hamstring curls due to the deeper stretch, which is essential for hypertrophy.
• 😀 To address quad imbalances, use single-leg quad extensions, starting with the weaker leg, and take 10 deep breaths between sets.
• 😀 Calf training should be done with higher rep ranges (15-20 reps) to maximize the contraction and stretch at the bottom of the movement.
• 😀 Aim for 9-12 hard sets per muscle group per week to optimize muscle growth, and use exercises that match biomechanical principles for optimal strength curves.
• 😀 Efficiency is key—don't be afraid to switch exercises if a particular machine is unavailable. Just ensure you're hitting the right intensity and volume.

Q & A

Why is training legs only once a week recommended in the video?

Training legs once a week is recommended because the leg muscles are large and require more time to recover. The exercises like squats, extensions, and RDLs are very taxing on the central nervous system, so recovery becomes crucial. Training too frequently can lead to overtraining and insufficient recovery.

What is the key takeaway about training intensity for leg day?

The key takeaway is that leg day should be extremely intense. If legs are a weak point, it's essential to push yourself hard during each workout. High intensity ensures that you create enough stimulus for muscle growth, as long as proper recovery is in place.

Why are adductors important for leg size and how should they be trained?

Adductors are important because developing them adds significant size to the legs, especially from the front view. To train them effectively, the adductor machine should be used with a focus on feeling the stretch at the bottom of each rep, pausing for 1 second, and employing techniques like rest-pause for maximal intensity.

What are muscle rounds, and how do they apply to quad extensions?

Muscle rounds involve performing 5 sets of 5 reps with only 10 seconds of rest between sets. For quad extensions, this technique challenges the quads intensely, especially when combined with a 4-second eccentric phase, which increases mechanical tension and promotes muscle growth.

How does the eccentric phase contribute to muscle growth in the exercises mentioned?

The eccentric phase, where the muscle lengthens under tension, is crucial for building muscle. By lowering the weight slowly (4-second eccentric), you increase the time under tension, which is a major driver of hypertrophy. This principle is applied in exercises like RDLs, quad extensions, and seated leg curls.

What is the benefit of using single-leg extensions for the quads?

Single-leg extensions are particularly useful for addressing quad imbalances between the legs. By training each leg independently, you can correct asymmetry and ensure balanced development. This also adds intensity by forcing each leg to work harder.

Why are seated leg curls preferred over lying hamstring curls in this routine?

Seated leg curls are preferred because they allow for a deeper stretch at the top of the movement, which is essential for hamstring development. The deeper stretch at the lengthened position is key to hypertrophy, which the lying hamstring curl does not provide as effectively.

What is the recommended rep range for calf exercises, and why?

The recommended rep range for calf exercises, specifically the toe press on the leg press, is 15-20 reps. This higher rep range helps ensure a full range of motion, with both a strong stretch at the bottom and a contraction at the top, optimizing calf growth.

How does the workout ensure balance between quads and hamstrings?

The workout ensures balance by including exercises for both the quads (like quad extensions) and hamstrings (like RDLs and seated leg curls). Techniques like the single-leg extension help correct any quad imbalances, while deep stretches in the hamstring movements promote balanced growth.

What role does recovery play in this leg day routine, and how is it emphasized?

Recovery is critical in this routine because of the high intensity involved. The speaker emphasizes ensuring proper nutrition, sleep, and rest between sessions to allow the legs to recover and grow effectively. Without adequate recovery, the gains from such intense training can be compromised.