How To Build & Sculpt Your Legs | Mind Pump 2115
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- Опубликовано: 3 авг 2024
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00:00 The importance of strong/developed legs when it comes to athletic performance, and less low back/knee pain.
04:29 Start squatting, boost your CNS!
08:19 Strong legs give you better mobility.
10:41 The biggest mistakes when it comes to training legs.
The muscles of the leg and their functions.
12:16 #1- Quads.
15:04 #2 - Hamstrings.
15:53 Best exercises for the quads.
25:30 Best exercises for the hamstrings.
29:37 Total volume (sets) and reps recommended when programming.
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Развлечения
Two things you should never skip! Leg Day and Mind Pump!!! Let’s go, baby! 💪🏻💪🏻💪🏻
Let’s gooooo
Well said!!!!
Boom!
@@MindPumpShowput that on a shirt 😂
@@rj5822definitely needs to be on a shirt! 😂
I loved hearing y’all talk about how strong quads can help your knee. When I was playing college football, I tore my meniscus, and needed surgery. My team doctor told me to “pre-hab” the area around my knee so the recovery time was shorter, so I would do a little bit of stationary bike and some quad exercises most days. After doing that for the better part of a month, when it came time for my surgery, the surgeon freaked out and said my knee had healed on its own. Ever since prioritizing strengthening around my knees, I haven’t had knee pain.
The masterclass continues, do not skip leg day, Let’s go!!
I skipped leg day for years the past two or three years I have been very consistent and now I see why it was such a bad idea to skip leg day in the past. I used to hate leg day now. I look forward to it because I know how much good and benefit I’m giving to my body.
You guys have been motivating me for a few years now. I’m stronger, have more energy, flexibility, less stressed, tons of motivation, and gained a lot of insight and direction from listening to the your show. I’ve told friends and coworkers about this channel many times and some have subscribed. Thanks Mind Pump!
You guys are the GOATs of educating fitness. Before I started watching this show I would never squats or deadlifts. I was only using machines for lower body. Now I understand the importance of these compounds movements and I’m happily seeing the gains. Currently halfway through Maps Anabolic.
These master classes are always the best! I consider myself lucky to have played ice hockey and having a great strength coach at my high school to help build up my legs. They’ve always been my strength. That being said, leg expertises are HARD! Thanks for keeping me engaged and reminding us of the importance.
I love you guys. I've got 3 awesome personal trainers helping me get my body and health back in shape at 52.Did you guess its you guys. I'm a mom of 8 and was told a couple of years ago that I was diabetic. I went on a healthy eating regime and then started walking 10,000 steps or more a day. I've lost 45lbs since January and I'm building my muscles up as well. You guys are my at home heroes. Thank you for all your health information, help and support. I listen to your podcasts on my walks it makes it a breeze.
You guys are definitely correct in saying bad legs are a turn off. I say you should have big, strong legs to be able to carry all that upper body 😂
A Mind Pump (episode) a day keeps the doctor away!!💯🏋🏋♂🏋♀🔥
What makes mindpump different from all the rest of those bro channels with 50 different bicep videos is that they bring science in all they do! if this don’t get you to train legs idk what will 🤷♂️
Love the masterclass series. Keep up the great work!
This was perfect timing! I was looking for some new hamstring exercises to replace a few in my routine and this was so helpful
The 3 of you are so well spoken. I enjoy the selection of exercises w/ an explanation as to why these & not those yet still not discrediting any. I love the show!
Absolutely used to hate leg day and squatting but have learned to love it and realize it really does add to your overall physique and strength. Love you guys and your knowledge 🦵
Thank you for making a master class for legs!! I've started focusing on building my strength up in my upper legs again and this will help me so much!
(I was a leg day skipper)
Been watching you guys for about 6 months now. Loving the programs. Just started maps anabolic this week. Hard not to go to the gym and workout but i can no doubt feel day one's workout. 2 of 3 trigger sessions down today. Can't wait to see my progression! Love this channel!
Just here to support the masterclass series!! Keep ‘em coming yall! 💪🏻
I literally made a playlist of only MP masterclass podcasts because I refer back to them so much. You fit so much solid information into a short period of time (the visuals are super helpful too- especially when describing non traditional movements!) ❤
The masterclass episodes are great! And for legs I also love the potential to gain mass as a metabolism booster. Feels easier to cut with thicker legs
I’m obsessed with your programs. Seeing the best results from my training while following Anabolic
Love you guys! Just recently started watching and can’t get enough. I have always trained legs and by far the strongest part of my body but I have learned since watching that I’ve been focusing too much on quantity and not quality..starting to see some great results 💪 And totally agree about the correlation to back pain. I had scoliosis surgery when I was 12 leaving me with lifetime hardware in my back. Strong legs and proper body mechanics allow me to deal with less pain😊
Awesome episode! Always stayed away from good mornings coz i thought that it was literally gonna mess me up. Time to slowly incorporate it and make all kinds of gains!
Just what I needed to hear after finishing legs day for this last week yesterday. Time to learn so I can up my leg day game this week.
Wow mind pump has shown me everything I’ve been wanting to know about bodybuilding. Thank you guys sincerely 🙏🏻
Absolutely love the channel and videos on leg day!!
I have always had larger legs and despised my genetics until I found you guys… Now, I know how to leverage the muscle for metabolism and strength for longevity!!! Love, light, & lift!!! 🙏🏻💪🏼
What can I say, another Masterclass from Mindpump. As always Informative, entertaining, and the best podcast out there when it comes to fitness and conspiracies 😅😅😅😅
Really focused on the technique aspect of my squat while listening to this. Not saying I don't focus on it normally but I was extra inspired with this on. These dudes are awesome!
Great show! Love the youtube videos for beginners and your askmindpump AI is fantastic!
LOVE THESE CLASSES!!! Thank you mindpump
You're so welcome!
Been looking forward to a breakdown in leg workouts! Masterclass are solid episodes!
Excited for this one!
Like always top content in media. Lot of common sense and truth. Thank you guys 🙇🏽♂️
Semiglutide with Dr Seems and now LEGS!! love your podcast!! Such knowledge and fun!!
Right now my wife is challenging me to develop my calves so I’ve added in weighted raises, but nothing beats the full body activation from a barbell squat. Love it.
Calves are primarily slow twitch muscle fibers. They respond better to high rep, lower weight exercises.
@@PlayshotKaloWhere did you hear that? Isnt true at all. Fiber type distribution doesnt affect your training, you get same results for calves lifting 5-30 reps.
Just found your podcast totally binging great information - keep it up Definitely a slow day at the office go better!
Great episode, just what I needed!! 😊
Thank you guys for the education and information. It goes a long way. 3 years ago I was diagnosed with a heart disease that affects my life daily. I have been training for 3 years now and you all have been a great resource for me. Thank you for being you! 💪🏾
Winner Winner! Please email Ann ann@mindpumpmedia.com with a screenshot of your youtube username, winning episode number, and the email address you would like the program under and we will get you hooked up!
Doing good mornings as you’re chatting about them. First day of MAPS Strong 👏🏼👏🏼
I just was thinking on how to improve my training program to grow my legs! Thanks 🙏
This masterclass came at a perfect time. I injured myself in March of this year and had to lay off squating. I’m about 90% better now and 💯motivated to get back underneath the bar. I like the idea of 20-25 reps per set knowing that’ll keep my weights lower. Thanks!
I was looking at maps performance the other day! It is something I am focusing on with my main exercises. Really wanna get this program!
Between mobility and using more compounds movements opposed to accessory movements that has been a complete game changer .
Loving the Masterclass Series! I love leg day!🔥
Me too!!
My quads have always been extremely easy for me to grow but my hamstrings not so much. Had a baby so spotted working out for a couple months. Started up again and it’s like I’m feeling my muscles for the first time. It really is crazy in you stop focusing on weight and focus more on the skill. I’ve seen a tremendous difference. Never thought it was that big a of a deal before listening to you show.
Great show! Sooo important!
Right on time. Trying to develop my legs after years of neglect due to knee pain.
LOVE the masterclass series!! But I have an idea for you guys!
How about a MENTAL masterclass episode or series? I love when you guys just talk life sometimes... Even more than fitness!
I swear it's like you all read my mind, I've been wanting this. Divine timing.
Perfect!
I’m doing Maps Aesthetic and just learned the snatch grip squat, it’s awesome! I felt it in glutes hamstrings and back!! Thank you guys
That is awesome!
Thanks for the content guys, it's really allowing me to improve my workouts. I'm going to incorporate sissy squats and the low range suggestion into my workout today.
Awesome content! I love leg day. I started doing heavy lifting and increased protein and I can see my legs getting strong😅
I have back pain as long as I can remember ! and docs always tells me there is no problem, so I'm glad I watched this episode. I'm going to restart training my legs and trust the process, thank you guys 😎🙂
Developing your hamstrings will hugely help with back issues as they are what provide power to your back when lifting
Great info! 👏🏼👏🏼👏🏼
Best episode ever!!! Thank you always!
So glad!
Masterclass are masterclass good job mind pump guys ❤❤❤
I always did more of a body building style workout but I am so happy I never skipped squats or deadlifts
Awesome tips
Loved this one. This is a great series! Have to admit I am surprised a back hyperextension didn’t make it for hamstrings…honorable mention,
Would love a mobility master class or stretching masterclass, amazing information as always 🔥
Nice. I just recently started focus on legs.
Awesome video, I’ve grown my quads and hamstrings a lot thanks to you guys! No more skinny legs
What do you do to target your quads? I can’t activate mine
Squats help me with sometimes doing quads focused leg curls as a pure exhaustion. You can do front loaded squats with plates under your heels. Also known as Goblet squats
43 here. Legs twice a week!!
I love all these masterclass episodes! Just want to say to the bros, don’t skip leg day!! I’ve consistently hit fully body and when I get a compliments from the ladies, it’s always about my developed glutes😉
Great show on leg day. I almost do 5 times a day.
I’ve been running anabolic on and off for over a year now and it is the best workouts i’ve ever done. would love to try out performance
I have gone straight unilateral this year when it comes to legs and my legs have absolutely blown up. Great response out of my legs
I struggle so much growing legs, so this masterclass is just what I needed!
Frequency and volume. Its no use doing legs once a week
Thank you so much, i love your Masterclass episodes, will this be the last one? Maybe a nutrition Masterclass?
Quads: Squats, lunges, Bulgarian split stand squats. Isolation: leg extension, sissy squat.
Honorable mentions: hax squats, leg press, sledge drive
👍
Leg days are the best days! Thanks for another great episode =)
Glad you like them!
This is the episode for me , i struggle so much with my legs sven though i work legs more than anything. Plus i've noticed a correlation with the nicer my legs get the shorter my shorts become lol
Never want to skip leg day, i often hate it but the importance always wins
Thank you all
I'm running MAPS symmetry right now, and I'd love to receive MAPS Performance for my next cycle afterwards please 😀🙏🏼 it'll go great with my pick up basketball aspirations as I balance family/work/fitness
I love these master classes. I love legs much more than arms so don't skip arm day for me 😅
Good to see Adam rockin' the no-hat.
I never used to train legs much because my legs are much stronger and bigger relative to my upper body. Since I started again, they have grown quite a bit and gotten stronger.
Omg I need this …
Thanks for sharing your knowledge 🇺🇾🇺🇾
Love straight leg deadies for the hammies.
Thanks for the conviction, ima start doing more leg days rather than once a week 😬 thankfully my legs are super strong but they don’t quite look like it… Update! Ima have to re watch this again it’s a lot to unpack
Good episode as usual. How about doing an episode on calves? They seem to be a very stubborn muscle group for many people.
After two rounds of Maps Anabolic, I naturally feel like I can sprint faster and jump higher just from building my leg muscles and calves
Sissy squats and Nordic curls are absolutely real, more people should include them.
Leg and back day are essential for everyday life.
From a hypertrophic standpoint it will also exponentiate push day.
Because of your episode , this monday I”ll do legs instead of chest
Funny Justin always th4 functional guy lol great master class
Thank you!
Leg day is the only day i do when doing strength work .
This is just what I needed as my squat has been 215 for the past 5 months now and can’t get past that.
Something i do to increase weight for squats is actually get the body used to a heavier weight but don't actually squat the heavier weight. I then lower the weight to what I can do. I usually find I can then increase weight after a couple of weeks or so as the body is used to the load
I love training legs. What I don't like is "leg day." Haha
Leg workouts destroy me but I NEVER skip them!
My suggestions for sets and reps schemes is pretty simple.
It requires three actions:
1. Record sets and reps.
2. Initially, do 3 sets for as many reps for each set.
3. Then add either weight or one more set for the next subsequent work out. Either add sets and keep the reps the same or go up in weight and keep the sets but redo the rep ranges.
Once steps 2 and 3 have been maxed out to the point where you are doing only singles and cannot progress further, go back to where you were unable to maintain reps consistently throughout the sets. Match them and continue to increase weight again.
This simplifies the task so that there is no set rep ranges, but progressively overload with sets and matching/ beating rep schemes from previous weight. This will add overall strength with reps. So when it is time to max out, you will most likely hit above the last single you did for reps.
Now, please keep in mind the nutrition, sleep, water intake, and fatigue from your CNS. Therefore, do this with compounds and use the secondary, tertiary, and accessories as extra volume if needed for lagging body parts.
I'm old, hips are arthritic but I still do bodyweight squats and horse stance. Better than nothing I guess.
My main sport is rock climbing, I added weight training this winter leg focused. Since rock climbing is leg focused. You push yourself up the mountain not pull yourself up the mountain.
Excellent episode for all those leg day naysayers! Solid advice as always and an insight into why their programs are structured they way they are💪🏋♂️
You guys spoke about the important of hamstrings and the best exercises. What are your thoughts on Nordics for hamstrings strength and growth?
I've lost so much fat in this weight loss journey especially around the thighs. At some point, I'll gain inches instead of losing them. Lol.
You guys dominate the fitness space like the squat dominates lower body exercises
Hope to win this time