https://www.nutra-365.com/tags/leg-day-workout/ Sat 12 Sep 2026 04:42:44 +0200 https://www.nutra-365.com/videos/243/the-muscle-beach-leg-workout-gavin-matthews/
In this timeless pre-exhaust lower-body workout, you'll frontload the volume so you can get the most out of some hard squats at the end. Build your legs the old-school way at Muscle Beach. ► Shop Shop Muscle Beach Nutrition Supplements: https://bbcom.me/2E2lKZz ► All Access 7-Day Free Trial: https://bbcom.me/2E09Or9 When you visit a historic, iconic gym like Muscle Beach Venice, in California, it can be tempting to simply stand along the sidelines and watch. At this gym, unlike anywhere else in the world, athletes are onstage 365 days a year, many doing crazy stunts on the pull-up bars or tossing around weights to earn applause from bystanders. But on the flipside, the great physiques of Muscle Beach's past were forged through hard work, and hard workouts, on the simple machines and free weights along the boardwalk. And the best tribute you can give to bodybuilding history is to fearlessly step up and get under the bar yourself. That's the route that Gavin Matthews, a Muscle Beach Nutrition athlete, takes on his high-volume leg day. There's nothing exotic in this workout. It's all time-tested movements like the leg press, hack squat, lunge, and squat, in a classic pre-exhaust model. You won't need more than 45-50 minutes to knock the whole thing out if you keep the rest periods short, but it'll be the most intense 45 minutes of your week. Don't expect anyone to clap when you finish that last set of squats with a weight far below your max. But expect to feel like you've accomplished something, and like walking to the locker room is a serious challenge. | The Muscle Beach Leg Workout | 1. Leg Press: 4 sets, 20 reps 2. Hack Squat: 4 sets, 15 reps 3. Dumbbell Walking Lunge: 4 sets, 15 reps 4. Giant Set a. Stiff-Legged Dumbbell Deadlift: 4 sets, 10 reps b. Dumbbell Sumo Squat: 4 sets, 15 reps 5. Barbell Squats: 3 sets, to failure | Leg Press | "This is going to warm up all of our joints, our hips, our knees, going to get blood flow to the glutes, the hamstrings, and the quads," Matthews says. But don't just toss on a plate and go to town for 20 reps. Matthews has a very specific protocol in mind. Start by doing 5 reps with your feet wide on the platform and a slow, controlled pace of 3-second negatives and 3-second concentric contractions. Then, immediately move your feet to a neutral, hip-width stance and do another 5 reps focusing on 5-second negatives with explosive concentrics. Then, move your feet to the middle of the platform, in a narrow stance, and do the last 10 reps, focusing on keeping the muscle contracted the whole time. This is pure time under tension, so no locking out those knees! Add weight each set if you can, and rest for no more than a minute between sets. "Keep fighting through it and pump all that blood into that muscle," Matthews says. "That way, it'll warm you up for the next exercise." | Hack Squat | Unlike the leg press, where you were alternating tempos and stances, you'll just hit your reps here with perfect, identical form. "Keep a neutral to narrow stance, focusing more on pressing through the midline of our toes down to our heels, pushing all through our quads to pump them up," Matthews says. "Push through the ball of the foot. Keep the chest out and the back flat on the pad. Focus all your attention with the machine just on the muscle you're working." As they get fatigued, many lifters find they end up on their tippy-toes toward the end of their sets on the hack squat, but Matthews says to focus on staying flat-footed. If these burn your quads like crazy, you're on the right track. | Muscle Beach Nutrition Supplements | ► CRTN-3: https://bbcom.me/2E0a1dV ► 100% All-Pro: https://bbcom.me/2E0aehd ► Pre-Train: https://bbcom.me/2DYPYfG ► Premium Shaker: https://bbcom.me/2E24VxP ► Fill-N-Go Funnel: https://bbcom.me/2E3VbD5 ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 05 Oct 2018 01:50:47 +0200 https://www.nutra-365.com/videos/243/the-muscle-beach-leg-workout-gavin-matthews/ https://www.nutra-365.com/videos/244/how-to-train-intuitively-julian-smith-the-quad-guy/
Julian "The Quad Guy" Smith is known for creating innovative exercises and techniques. He walks into the gym with his mind open to whatever possibilities the available equipment allows. ► 30 Days To Your Best Arms with Julian Smith: https://bbcom.me/2DDbIgZ ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2DDkagn | More Videos | ► Julian Smith Playlist: http://bit.ly/2qSaoNX | Bodybuilding.com Signature Stacks | ► Signature Beginner Stack: https://bbcom.me/2DErR62 ► Signature Muscle Building Stack: https://bbcom.me/2DCsTzx ► Signature Pre/Post Stack: https://bbcom.me/2DFflTM | Bodybuilding.com Signature Supplements & Clothing | ► Signature 100% Whey Isolate: https://bbcom.me/2DCu55V ► Signature 100% Whey Protein: https://bbcom.me/2DCuNQD ► Signature Amino Plus Energy: https://bbcom.me/2DCv1XZ ► Signature BCAA: https://bbcom.me/2DFbxll ► Signature Casein: https://bbcom.me/2DDkHyT ► Signature Creatine Monohydrate: https://bbcom.me/2DFc6vt ► Signature Fish Oil: https://bbcom.me/2P0a9uz ► Signature Green Tea: https://bbcom.me/2P4efBJ ► Signature Joint Support: https://bbcom.me/2P4fBfL ► Signature L-Carnitine: https://bbcom.me/2P8ak7h ► Signature Mass Gainer: https://bbcom.me/2DDkVGf ► Signature Micronized Glutamine: https://bbcom.me/2P18oxi ► Signature Multivitamin: https://bbcom.me/2P4eJrx ► Signature Pre Workout: https://bbcom.me/2DB4KZS ► Signature Protein Crunch Bars: https://bbcom.me/2DAXa1z ► Signature Test Booster: https://bbcom.me/2DCvHwv ► Signature ZMA: https://bbcom.me/2DAXiy5 ► Bodybuilding.com Clothing: https://bbcom.me/2DAXk9b ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Mon 01 Oct 2018 16:01:06 +0200 https://www.nutra-365.com/videos/244/how-to-train-intuitively-julian-smith-the-quad-guy/ https://www.nutra-365.com/videos/339/leg-day-with-julian-the-quad-guy-smith/
Want a balanced leg workout that gives your quads and hamstrings everything they need to grow? Look no further than Julian Smith's balanced and tactical total-leg workout! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2GcMjta ► BodyFit Training Programs: https://bbcom.me/2GcmOYQ ► Shop Bodybuilding Signature Supplements: https://bbcom.me/3aB2Y7R ► Subscribe: http://bit.ly/2DK5lGD With a nickname like "The Quad Guy," Optimum Nutrition-sponsored athlete Julian Smith has a lot to live up to when it comes to leg workouts. This master of slow, controlled lifts and old-school bodybuilding techniques understands that, when it comes to legs, it's all about quality over quantity—and his workout does not disappoint. "The key is slowing things down," says Smith. "Working on keeping good form and making sure the muscles are getting everything out of each rep." From old-school sissy squats to muscle-isolating contraction exercises, Smith has the completely balanced leg workout you can take to any gym. | Sissy Squat | Smith starts his leg workout with—you guessed it—quads. As he discussed in his previous article on slow negatives, Smith loves the Smith machine because it allows him to get into more intense quad- or glute-focused positions beyond what a normal barbell can do. "Make sure you are fully warmed up before performing this movement," Smith cautions. "This is as old-school as it gets when it comes to quad training." The Smith machine sissy squat is pure isolation for the quads. If you look at the position your legs are in at the bottom of the movement, the full stretch resembles the leg extension. In addition to completing a good warm-up, Smith recommends strict adherence to proper form. To target your quads, keep your upper leg and torso in line as you lower your body. If you're not comfortable performing this movement on a bench, like Smith does, stand on a small box or step to start until you grow more comfortable. Keep your hips forward throughout the movement so when you come up, you directly work your quads. Perform four sets to failure, focusing on form and technique the entire time. | Close-Stance Barbell Squat | The barbell squat is a classic total-leg exercise, but Smith shifts it to a quad-dominant movement by moving his feet close together and focusing on contracting the quads as he lifts the bar. "Not a lot of people have the range of motion or the flexibility to do something like this," Smith explains, "so just make sure you have good form. Start out light before you get into the heavier sets." If you're wondering how this guy with chiseled quad sweeps and impressive hamstrings became so flexible, you're not alone. "A lot of people ask about my mobility training and how I became so flexible," says Smith. "Well, throughout my workout I sit in the full extension of the sissy squat, stretching my quads while I rest. It keeps me fresh for what I'm about to do and prepares my body for the exercise." Smith's mobility certainly pays off in the close-stance barbell squat. He recommends 4 sets of 6-8 reps for this exercise, stretching for 1-2 minutes in between each set. | Seated Quad Contraction | It may not be a flashy exercise, but if there's one technique that sets this "Quad Guy" apart from the competition, it's his use of flexing and contracting to build and sculpt muscles. The seated quad contraction is exactly that: sitting down and squeezing your quads as hard as you can for 10 seconds at a time. Smith points out this is not the same as locking your legs out, because that would put too much pressure on your joints. "It's the same concept as flexing your arm, but in your quads," explains Smith. Perform 4 sets of 4 reps, holding each rep for 10 full seconds of contraction. Do this right and your quads will burn unlike anything you've ever felt before. No wonder he's known for his legs! ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 18 Oct 2017 10:47:51 +0200 https://www.nutra-365.com/videos/339/leg-day-with-julian-the-quad-guy-smith/