Conclusions: 1. Leg extensions: Prior research shows that the weight you use potentially has a huge effect on the muscles you target: * 0:45 Using exclusively heavy weights (max 6 reps) activates only the rectus femoris (middle muscle, front of quad, directly over femur; not responsible for width) * 1:18 Using exclusively lighter weights (15-20 reps) only saw visible growth in vastus lateralis (outer muscle of quad) * Grip it and rip it (using or overusing the handles) leads to less quad activation. (2:35) 2. Leg press: * Foot position doesn't seem to make as much of a difference as you'd think when concentrating on specific quad muscles, except this: *more pressure on toes, the more rectus femoris activation you get.* (And who cares about the rec fem?) (3:45) * There is more activation of the medialis (teardrop muscle of inner quad) when you put feet lower, especially when you get to the point where your feet are very low on the leg press machine with pressure exclusively on the toes -- that activates the medialis the most. (4:39) 3. Hamstring exercises, especially leg curls (foot position makes a big difference - 5:46): * Turn toes in to activate inner hamstring muscle (dumbbell leg curls force toes in -- probably helps focus on the inner hamstring muscle) * Turn toes out to activate outer hamstring muscle * Note: Changing foot position on hip-hinge movements -- almost all outer hamstring muscle regardless of foot position (6:52) - so, hip-hinge movements may be best for outer hammy * Note: careful with knees when changing foot position and doing these exercises. Don't be an idiot and overdo it (7:35) 4. Calves (Good research on this already exists, so .... 8:07): * Turning toes in on calf raises (gastrocnemius *lateral* head grows more) * Turning toes out on calf raises (gastrocnemius *medial* head grows more) 5. Quick squat observation at end: Plates under feet to raise heels gets more activation out of every single quad muscle (8:25)
@@Rolling2Much There are time stamps so you can watch the video and track down the ideas. I added this comment on this video because I had to watch the video 2 or 3 times to really be sure I was retaining what he was saying. He moved quickly, said most things only one time before moving to the next point, etc. So, this comment you hate is not designed to _replace_ watching the video, but to improve the experience. I have a smaller channel myself (under a different username, with about 14k subscribers), and I put similar content in the video descriptions so that people can navigate and understand the video well. It _helps_ videos.
I love the amount of effort and different exercises to use to collect data and the humor you mix the presentation up with. Its a joy to watch, keep it up.
The last gym i went had a seat belt integrated onto the leg extension machine. And that leg extension was an old school one. Sometimes we need to look behind to learn i guess 💪
I swear there's no other channel that breaks this stuff down in a way where even the most experienced lifters can learn a ton of new things. Keep it up!
I'd love to see an EMG series on what leg muscles (post and ant) are activated differently during different types of deadlift (conventional, sumo, romanian, even hex bar maybe, so on)
I have been implementing all the exercises you have suggested since you started doing this series of videos and have definitely seen almost immediate results. Will be adjusting from this video for sure.
Good to see some data on this. Been rotating my feet in and out on Calf raises, leg extensions and leg curls for years. Some of my buddies in the marines use to dog me for it. My 16 yr old son is slowly coming around
Great timing, I’m just getting changed to go do legs in the gym, great content as usual, & always funny😆 (So many RU-vidrs try to be funny, but aren’t)
Try standing leg extension for rectus femoris activation. (Ankle cuff with a weight stack, with the pulley at butt height. 8-10 reps with medium weight and a nice flex. You’ll need something to hold on to for balance)
There was one leg extension machine I was on where it actually had a seat belt to hold you down. It was amazing. Not sure why they don't have them anymore.
I found that leaning back more on the leg extension machine helps in a similar way to strapping yourself to the machine by using our over developed upper body as counterweight
First of all, thanks for doing this, it's super helpful. The problem with all this is that depending on the biomechanical differences, level of trainedness and ability to manifest mind-muscle connection, amongst individuals, results will be different for everyone, slightly different on some muscle groups/exercises and significantly different on others. This is great but we need more subjects with a range of body compositions and gym goals to make this more accurate. Since you do not read or respond to comments, I have no idea why the fuck I'm even bothering to write this
Honestly I have been following you for a while, I’m a MMA and grapplers as a hobby and you have changed my mind way of training soo dramatically 👍🏽 awesome thankyou
Have been using 30 day work out or should say torture must be sick cause I love it can’t wait to get the work out you make with the info you’re getting from science
Great Detailed Information!! Excited for the new 30 to 45 minute workout program mentioned in video! Someone else may do the same tests but I am only following you! THANK YOU!!!
@@sagemagus126 Ethier. He's doing his on 3 subjects- him and 2 friends. What i think should happen is they do a collaboration on say, the back muscles, together...
@@Stranger_Strange_Land I just searched, this Jeremy doesn't do these tests well. I dunno why they don't just go to an exercise science testing lab and perform measurements there under supervision?
@S Kalsi What do you mean by "stole"? Is using certain equipment a patentable design? He used Ryan's idea, yes, but it is great, more quality content from more youtubers. We learn from each other, you know.
I burst out laughing at the "I need a dead.." Great video as always man, so helpful and funny! Glad you're vids are entertaining and not submitting to the typical lame YT format!
Biceps femoris / semimembranosus does not endo/exo rotate your entire leg. The movement takes place in the art.genus (knee) so just the lower part of the leg
I told him and I'll tell you- Y'all should do a collaboration for one of the muscle groups- like the back. Really, you both are providing a lot of quality content and it would be cool to see if your machines read the same....
7:00 sorry for my bad english. ill try to make clear what im saying. i believe the reason only one of the muscles saw activation is because the other one is not connected to the hip or lower back or whatever so there is no tention on it.
Any idea when this "backed by science" program will be ready? I've got PPL & 30 Day Garage. Highly recommend to anyone who is on the fence with purchasing his programs.
New to the channel. Love your sarcasm! Love this series! Would be good to see a comparison of quad activation, between leg extensions vs squats/leg press or dead lifts.
Wait until you apply what this asshole talks about it'll work wonders. I remember touching 125 kilograms last year and when I started doing exactly what he said I started seeing results...over a year in now and I'm currently at 75 kilograms.
Stend up machine i did 5 set 12 rep 405 lbs. Set i did 12 set of 10 to 12 rep at 160 lbs. How i feel ? No probleme for walk after. I have 18.5 inch of calf :)
So with hamstring curls, is keeping your feet in a neutral position the best compromise or should you alternate sets of toes pointed inwards then outwards?
