https://www.nutra-365.com/tags/leg-extensions/ Sat 12 Sep 2026 05:18:37 +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/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/