https://www.nutra-365.com/tags/leg-exercises/ Sat 12 Sep 2026 08:58:39 +0200 https://www.nutra-365.com/videos/97/glutes-hams-workout-sam-sweeney-aka-mrs-sweendogg/
Who doesn't appreciate a good ol' fashioned leg day? This Glutes and hamstrings workout is packed with training techniques from Sam Sweeney. Give them a try and let us know what you think. ???????????????? ► 10 Best Leg Exercises for Building Muscle: https://bbcom.me/3jBw39W ► Subscribe: http://bit.ly/2DK5lGD 1. Superset a. Banded Romanian Deadlift 4 sets, 6-8 reps b. Banded Hip Hinge: 4 sets, 15 reps 2. Superset a. Banded Back Squat: 4 sets, 5 reps b. Walking Lunges: 4 sets, 10 reps each leg (20 reps total) 3. Giant Set a. Abduction Variation: 3 sets, 15 reps b. Hamstring Curls: 3 sets, 6-8 half reps from top + 6-8 reps full c. Calf Raises: 3 sets, 12-15 reps | Banded Romanian Deadlift | The band allows the RDL to be loaded at the top and bottom of the rep. @zahler_bodybuilding_systems showed us this variation a good while ago now and it’s still a favorite.????????. | Banded Back Squat | Explosive on the concentric portion of the movement and slow and controlled on the eccentric/lowering portion. The band allows the movement to be heavier at the top portion of the Rep, when the band is stretched the most. As you lower, the tension will be less. The elasticity of the band forces much more stabilization and control to get through each Rep. the benefits of using bands in your training are endless | Abduction Machine | The positioning of this variation allows this movement to favor the glutes/Glute med over the abductors. Butt is situated forward on the seat, pelvis is tilted up and glutes are contracted before starting the reps. Keep the chin tucked and control the ROM. ROM will be slightly less than a standard abduction. Shoutout to @jimmyquads for the knowledge on this one. Still my favorite way to use this machine. | Follow Sam Sweeney | ► Instagram: https://www.instagram.com/mrs.sweendogg/ #bbcom #workout #legworkout #glutes ========================================­===== | Follow Us | ► 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 02 Jul 2021 23:43:48 +0200 https://www.nutra-365.com/videos/97/glutes-hams-workout-sam-sweeney-aka-mrs-sweendogg/ https://www.nutra-365.com/videos/101/machine-only-leg-workout-kris-gethin/
Build some killer quads and hamstring with this machine only leg workout from Kaged Muscle CEO, Kris Gethin. ► Kris Gethin's 12-Week Muscle-Building Program: https://bbcom.me/3yDtFod ► 10 Best Leg Exercises for Building Muscle: https://bbcom.me/3vBvOyE ► Shop Kaged Muscle Supplements: https://bbcom.me/3vqE7NJ ► Subscribe to Our Channel: http://bit.ly/2DK5lGD To get the most bang for your buck on leg day, use machines to intensify your focus on the target muscles. Yes, squats are the big-boy move for building thighs, but machines can serve you well if you give them a chance. If quads are your weakness, use machines. 1. Walking Warm-Up 2. Leg Press: 5 sets, 12-15 reps 3. Leg Curl: 3 sets, 10-12 reps 4. Leg Extension: 2 sets, 15-20 reps 5. Hack Squat: 3 sets, 10-12 reps Leg Press This machine has its fair share of critics, but when it's not used as an ego exercise with lots of plates and little movement, it can be very effective at developing the thighs. Place your feet where you feel the quads are doing the most work. For some people, that could be right in the middle of the foot plate, about shoulder-width apart. If having your feet a little higher or lower on the plate works better for you, go for it. Make sure you keep your entire foot connected when you push. Avoid locking out your knees at the top. Slowly lower the weight as far as you can safely. Don't shortchange that negative or your presses won't be as effective. If you reach failure sooner than expected, place your hands on your thighs above your knees and assist with your arms as much as necessary. Hack Squat One of the primary benefits of the hack squat is that you can manipulate foot placement. A high placement allows you to descend farther, which emphasizes the glutes and hamstrings. A lower placement means the quads take up a greater percentage of the workload. It's also easier to use advanced intensity techniques like forced reps and dropsets, because you can change weight quickly and aren't balancing a barbell. Seated Hamstring Curls In his article, "A Scientific Approach to Hamstring Training," muscle-building expert Brad Schoenfeld, Ph.D., conclusively makes the case that for balanced, strong hamstrings you need curls, too. Specifically, the lower hamstrings are activated dramatically more during seated leg curls than deadlifts—even stiff-legged deadlifts. You wouldn't skip curls during an arm workout, would you? Don't make the same mistake for your legs. ========================================­===== | Follow Us | ► 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 26 May 2021 02:00:44 +0200 https://www.nutra-365.com/videos/101/machine-only-leg-workout-kris-gethin/ https://www.nutra-365.com/videos/197/leg-workout-with-ifbb-pro-branch-warren/
Kaged Muscle athlete and IFBB Pro bodybuilder Branch Warren takes you through a brutal leg workout. Hope you packed your lunch, because its about to be a long day for you. ► Shop Kaged Muscle Supplements: https://bbcom.me/2VKzP28 ► All Access 7-Day Free Trial: https://bbcom.me/2VPF94i | IFBB Pro Branch Warren's Leg Workout | Leg Extensions Warm-up: 3 sets x 25 reps Working sets: 1 set x 15, 15, 15 reps (drop sets) Safety-bar Squats 5 sets x 15, 10, 10, 10, 8 reps *Increase weight on each set. Hack Squats 4 sets x 15 reps *Increase weight on each set. Machine Squat 3 sets x 15, 15, 15 reps *Increase weight on each set. | Kaged Muscle Supplements | ► Amino Synergy: https://bbcom.me/2XgT9UX ► Pre-Kaged: https://bbcom.me/2XheHkk ► In-Kaged: https://bbcom.me/2KJGV60 ► Re-Kaged: https://bbcom.me/2KKxVgZ ► Clean Burn: https://bbcom.me/2KF3ad4 ► CreaClear: https://bbcom.me/2XjL81k ► Ferodrox: https://bbcom.me/2XjHuVn ► Hydra-Charge: https://bbcom.me/2VOekgR ► Kasein Protein: https://bbcom.me/2KKTkGF ► MicroPure Whey Protein Isolate: https://bbcom.me/2XheLAA | Follow IFBB Pro Branch Warren | ► Instagram: https://www.instagram.com/thebranchwarren/ | Follow Kaged Muscle | ► YouTube: https://www.youtube.com/user/kagedmuscle ► Instagram: https://www.instagram.com/kagedmusclesupps/ ► Facebook: https://www.facebook.com/kagedmusclesupplements/ #legworkout #Bodybuildingcom #KagedMuscle #branchwarren #quads #hamstrings #IFBB #physique #Workout #Fitness ========================================­===== | 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 17 Apr 2019 22:24:46 +0200 https://www.nutra-365.com/videos/197/leg-workout-with-ifbb-pro-branch-warren/ https://www.nutra-365.com/videos/221/volume-vs-intensity-training-legs-with-ifbb-pro-james-hollingshead/
IFBB Pro bodybuilder James Hollingshead from the UK has adopted a 1 true working set per exercise method. Its the Volume vs. Intensity, Arnold Schwarzenegger vs. Dorian Yates debate. ► Shop GASP Clothing & Accessories Supplements: https://bbcom.me/2ALeUmV ► All Access 7-Day Free Trial: https://bbcom.me/2ANWySl This debate has been going on for years. James explains his thought process behind why he implements it here. He is joined by Simon Brooker and Louis Moylan, 2 of the UK's fastest rising competitors in bodybuilding and classic physique. James delves into the components that create the ultimate training environment, from King's Gym to training partners to training method. Check this out and decide for yourself. | IFBB Pro James Hollingshead Leg Workout for Mass | Each exercise is performed as follows: 3-4 warm up sets 1 true working set (6-8 reps) to failure 1 back-off (reduce the weight by about 20%) 1. Leg Abduction 2. Leg Extension 3. Hack Squat 4. Vertical Leg Press 5. Barbell Hip Thrust 6. Seated Leg Curl | GASP Tee's & Tank Tops | ► Basic Utility Tee: https://bbcom.me/2AKC0dj ► Long Sleeve Thermal Hoodie: https://bbcom.me/2AHeuOj ► Ribbed T-Back Tank: https://bbcom.me/2AKC24V ► Throwback Sleeveless Tee: https://bbcom.me/2AJ2LPC | GASP Pants & Shorts | ► #1 Mesh Pants: https://bbcom.me/2AJ3yzW ► #1 Mesh Shorts: https://bbcom.me/2AJ3KiE ► Jersey Training Pants: https://bbcom.me/2ALfcu1 ► No. 89 Mesh Pants: https://bbcom.me/2ALfcu1 ► Pro Mesh Shorts: https://bbcom.me/2AVyddB ► Thermal Shorts: https://bbcom.me/2ANR9L5 ► Throwback Straight Pants: https://bbcom.me/2AJGv8c | GASP Hoodie & Jackets | ► 1,2 IBS Hoodie: https://bbcom.me/2AJ2UTa ► Utility Jacket: https://bbcom.me/2AVygGj | GASP Accessories | ► Knee Wraps: https://bbcom.me/2ANJrAz ► Hardcore Wrist Wraps: https://bbcom.me/2AKl3jk ► Power Elbow Sleeves: https://bbcom.me/2AKCPTr ► Power Wrist Straps: https://bbcom.me/2AJGBg4 ► Training Belt: https://bbcom.me/2AKD7K1 | Follow GASP | ► YouTube: https://www.youtube.com/user/GASPOfficial ► Instagram: https://www.instagram.com/officialgasp/ ► Facebook: https://bbcom.me/2zEy4KQ | Follow IFBB Pro James Hollingshead | ► YouTube: https://www.youtube.com/user/89jhollingshead ► Instagram: https://www.instagram.com/hollingshead89/ | Hashtags | #legworkout #bodybuildingcom #GASPofficial #jameshollingshead #legday #workout #bodybuilding #fitness #Workout ========================================­===== | 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 14 Jan 2019 06:09:13 +0200 https://www.nutra-365.com/videos/221/volume-vs-intensity-training-legs-with-ifbb-pro-james-hollingshead/ https://www.nutra-365.com/videos/234/how-do-i-get-big-legs-hunter-labrada-road-to-nationals-ep-3/
The number one tip to get big legs? Get a good training partner. Hunter Labrada hits a brutal leg workout with Jon Bennet, The Hypertrophy coach. ► Shop Labrada Nutrition Supplements: https://bbcom.me/2zgqmWX ► All Access 7-Day Free Trial: https://bbcom.me/2zcpzGm ► Hunter Labrada's Road to Nationals: http://bit.ly/2z8Gslg ► Hunter Labrada's Road to JR USA: http://bit.ly/2HFqTDx In this video series, you'll find a bodybuilding documentary that follows the 12-week transformation of Hunter Labrada's journey to the NPC Nationals in Miami just weeks away on November 16-17. From bodybuilding motivation, diet tips, muscle building workouts, follow Hunter's journey to Mass with Class. | Labrada Nutrition Supplements | ► Amino Thrust: https://bbcom.me/2zfTAFm ► BCAA Power Powder: https://bbcom.me/2zdV9nn ► CreaLean: https://bbcom.me/2zdKFUT ► Elasti Joint: https://bbcom.me/2zfluRZ ► Lean Body MRP: https://bbcom.me/2zeEXSW ► Lean Body RTD: https://bbcom.me/2zflPnJ ► Lean Pro8: https://bbcom.me/2z8U9AQ ► Garcinia Cambogia: https://bbcom.me/2zcDWdY ► HICA-Max Muscle Growth Support: https://bbcom.me/2zcFAfL ► HumanoGrowth: https://bbcom.me/2zeF0OC ► ISO Whey: https://bbcom.me/2zfUFwU ► Muscle Mass Gainer: https://bbcom.me/2zcQWQX | Follow Hunter Labrada | ► YouTube: https://www.youtube.com/user/LabradaNutrition/ ► Instagram: https://www.instagram.com/hunterlabrada/ ► Facebook: https://www.facebook.com/hunterlabradafanpage/ ► Website: http://www.hunterlabrada.com/ | Follow Labrada Nutrition | ► YouTube: https://www.youtube.com/user/LabradaNutrition/ ► Instagram: https://www.instagram.com/labradanutrition/ ► Facebook: https://www.facebook.com/LabradaNutrition ► Twitter: https://twitter.com/leelabrada | Videography & Editing | Constantine Riviere Nick Del Toro ========================================­===== | 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 16 Nov 2018 05:46:30 +0200 https://www.nutra-365.com/videos/234/how-do-i-get-big-legs-hunter-labrada-road-to-nationals-ep-3/ 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/332/total-leg-burnout-workout-anthony-lavigne-wnbf-natural-pro-bodybuilder/
If you want well-proportioned, balanced, and strong legs, NutraBio-sponsored athlete Anthony LaVigne has the perfect workout for you. ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2UFh2cQ ► Shop NutraBio Supplements: https://bbcom.me/3xWJlBF ► Subscribe: http://bit.ly/2DK5lGD 1. Seated Calf Raise: 5 sets, 6-10 reps, (1 set, 35 reps) 2. Smith Machine Calf Raise: 5 sets, 6-10 reps, (1 set, 35 reps) 3. Leg Extensions: 5 sets, 6-10 reps 4. Barbell Squat: 4 sets, 6-10 reps 5. Narrow-Stance Leg Press: 3 sets, 6-10 reps 6. Weighted Sissy Squat: 1 set, 35 reps 7. Glute Ham Raise: 5 sets, 6-10 reps 8. Stiff-Legged Deadlift: 2 sets, 6-10 reps 9. Leg Press: 3 sets, 6-10 reps (use wide-stance) 10. Bodyweight Squat: 1 set, 35 reps 11. Thigh Abductor: 5 sets, 6-10 reps 12 Barbell Hip Thrust: 1 set, 35 reps Forget those workouts that just hit one or two of your leg-muscle groups. Anthony "Gainz" LaVigne's leg workout is going to spur well-balanced muscle growth up and down your legs with this one mercilessly escalating procession of exercises. You'll start out each exercise in the lower rep ranges, then finish most of them with LaVigne's trademark 35-rep burnout. Yes, you read that right: You finish with 35 reps. Good luck with that. Gainz breaks this 60-90-minute workout into four leg-muscle groups: calves, quads, hamstrings, and glutes. This is not an aerobic workout. Take time (but not too much) to let your heart rate stabilize before you move on to the next set. Do this workout once a week for at least 4 weeks. | Seated Calf Raise | This exercise is going to hit both the gastrocnemius and soleus, the two major muscles of your calves. In the past, LaVigne has done both high-rep/low-weight and low-rep/high-weight calf workouts. This time, he combines both to start off your calf workout with a scream. | Smith Machine Standing Calf Raise | LaVigne has you doing this one in 5 continuous sets, stripping weight off each set and pausing a minute between sets. Start with a weight you can lift for 8 reps max, then take every set to failure. The standing calf raise isolates the gastroc, not the soleus. When you do the 35-rep burnout set, choose a weight that challenges you. Hit it with all you've got. | Leg Extension | Time to work the quads. Pre-exhaust them with leg extensions so your circulatory and nervous systems are ready for the compound movement to come. This is a working set, not a warm-up. Go at this one "balls to the wall." Take each of the five sets to complete failure, meaning you can't do another rep without a complete breakdown in your form. | Barbell Squat | LaVigne is going to have you vary your stance to make sure that you work all four muscles of the quadriceps: rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. Foot and toe position helps determine which area of the quadriceps you're hitting. As you do the narrow stance, keep your toes pointed forward. As you move your feet a little farther out with each set, keep your toes pointed forward to make sure that you're targeting the quads, not the hamstrings. To avoid knee injury, don't lock out your knees at the top. Start out with your feet close together to target the vastus lateralis. With each of the following 3 sets, move your feet a little farther apart to hit the adductor portion of the leg, including the rectus femoris and vastus intermedius muscles. Finish with your feet widespread to target the vastus medialis. LaVigne places this movement toward the beginning of your workout to burn out your quads. Squatting this way stimulates parts of the quads you can't hit with any other exercises. | Narrow-Stance Leg Press | For this exercise, keep your toes pointed forward to isolate the outer sweep of your quads. Just because this movement falls near the end of the quad portion of the workout doesn't mean you can dog it. Pile as much weight on the machine as you can while still hitting the 8-rep mark. Don't lock out your knees at the top of the movement. | Weighted Sissy Squat | Finish off the quad portion of the workout with 35 sissy-squat reps, designed to flood those tissues with blood. Perform this move either by stabilizing yourself with one arm and holding a plate in the other, or by stabilizing yourself with both arms and not using additional weight. Rock forward on your toes as you descend, keeping your pelvis up and stretching your quads as much as possible. ========================================­===== | 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 ]]> Mon 20 Nov 2017 00:16:24 +0200 https://www.nutra-365.com/videos/332/total-leg-burnout-workout-anthony-lavigne-wnbf-natural-pro-bodybuilder/ 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/ https://www.nutra-365.com/videos/409/show-off-your-best-leg-day-hacks-250k-transformation-challenge-week-4/
You’re a third of the way through the challenge! By now, you should be seeing some changes. Maybe you’re sleeping better or have shed some weight. Maybe you’re starting to see muscles pop. Remember: It only gets better from here! Stick to your plan and you’ll see new gains every week. Transformation Challenge ► http://bbcom.me/2jjcMKM Shop Optimum Nutrition ► http://bbcom.me/2jjlclw Sales & Specials ► http://bbcom.me/2jjcPpW | Week 4 Challenge | Show off your best leg day hacks. Hashtag your photos and show us your favorite leg exercises #250KCHALLENGE @BODYBUILDINGCOM @OPTIMUMNUTRITION | Week 4 Prizes | One top winner will score a Complete Pack and activewear shirt and bottom! Two men and two women will also win an Optimum Nutrition top and Amino Energy, 65 svgs. ========================================­===== | Supplement Smarts & Savings From Optimum Nutrition | Choose the best products for your Challenge goals with help from Optimum Nutrition, one of the most trusted supplement brands in the world. | Recommended Supplements | Gold Standard 100% Whey ► http://bbcom.me/2jjrOAp - Muscle Building Whey Protein Powder* - 24g of Whey Protein with Amino Acids for Muscle Recovery and Growth* Gold Standard BCAA ► http://bbcom.me/2jjk94Q - BCAA Powder for Muscle Endurance and Recovery* - Formula Also includes Wellmune®, Rhodiola, and Electrolytes Gold Standard 100% Casein ► http://bbcom.me/2jjkFQD - Nighttime Use Protein Powder for Building Muscle* - Ideal for Between Meals and Before Bed to Feed Muscles and Fuel Recovery* ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2jjv4LV Sales & Specials ► http://bbcom.me/2jjcPpW Fitness Articles ► http://bbcom.me/2jjtXMr #1 Online Supplement Store ► http://bbcom.me/2jjd1pa Free Fitness Plans ► http://bbcom.me/2jjiPiA #1 Women's Fitness Site ► http://bbcom.me/2jjjEId ========================================­===== | Follow Us | 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 30 Jan 2017 13:09:28 +0200 https://www.nutra-365.com/videos/409/show-off-your-best-leg-day-hacks-250k-transformation-challenge-week-4/ https://www.nutra-365.com/videos/412/how-to-do-close-stance-dumbbell-front-squat-mike-vazquez/
Performix athlete Mike Vazquez shows you how to do a Close Stance Dumbbell Front Squat. Sales & Specials ► http://bbcom.me/2iXqxPq Performix Supplements ► http://bbcom.me/2iXrwik ========================================­===== Type: Strength Main Muscle Worked: Quadriceps Equipment: Dumbbell Level: Beginner | Directions | 1. Position your legs using a very narrow stance (feet a few inches apart) with the toes slightly pointed out and knees slightly bent. Hold a dumbbell (hand on each end) at chest level, with your elbows tucked inwards to your side. Keep your neck neutral and maintain a straight back. This will be your starting position. 2. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. 3. Once you reach your bottom position, begin to push through your heels to ascend upwards and return to the starting position. 4. Repeat for recommended number of repetitions. ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2iXnwOU Sales & Specials ► http://bbcom.me/2iXqxPq Fitness Articles ► http://bbcom.me/2iXqByq #1 Online Supplement Store ► http://bbcom.me/2iXqq6b Free Fitness Plans ► http://bbcom.me/2iXqEKt #1 Women's Fitness Site ► http://bbcom.me/2iXC0OD ========================================­===== | Follow Us | 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. ]]> Thu 19 Jan 2017 05:21:00 +0200 https://www.nutra-365.com/videos/412/how-to-do-close-stance-dumbbell-front-squat-mike-vazquez/ https://www.nutra-365.com/videos/499/barbell-reverse-lunge-exercise-database/
Type | Strength Main Muscle Worked | Quadriceps Other Muscles | Calves, Glutes, Hamstrings Equipment | Barbell Mechanics Type | Compound Level | Beginner 1. Position a weighted bar across your upper back holding the ends with your hands to keep it stable. Alternately, you can do this in a squat rack to more easily get into the starting position. Stand erect with your chest out and your shoulders back, maintaining the natural curve in your back and knees unlocked. Your feet should be about hip width apart. This is your starting position. 2. Staying erect, initiate the movement by stepping back with one foot about 2 feet, keeping your hips facing forward as the toe of your back foot makes contact first. Then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor. 3. Your body should continue to be upright. Don't lean forward or allow you back to round. Press back up by pushing through your back foot maintaining balance as you return to the starting position. 4. Repeat on the opposite side, and repeat for the desired number of repetitions. Bodybuilding.com: FITNESS APPS | http://bbcom.me/1Lv44Dx SALES & SPECIALS | http://bbcom.me/1Lv446F FITNESS ARTICLES | http://bbcom.me/1Lv46LF #1 ONLINE SUPPLEMENT STORE | http://bbcom.me/1Lv46vc FREE FITNESS PLANS | http://bbcom.me/1Lv43Q8 Follow Us: 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 18 Mar 2016 02:14:04 +0200 https://www.nutra-365.com/videos/499/barbell-reverse-lunge-exercise-database/