@@dontreadmyname4396 Unless you really are under the range, it does have side effects, but not too bad. Big thing is that it is a pain in the ass, and really doesn't do what you think it is going to do. You have to "stack" and use other various hard to get supplements to get the huge gains. My 2 cents.
@@dontreadmyname4396 Also my experience is that it is not worth the 5-10% difference that it MIGHT make. Just working out regularly is almost all of it. I know I will get arguments, but that has been my experience. I was off of it for about 6 or more months, and I noticed NO difference. Now I have to take it because my body doesn't make it like it used to.
Just turned 69 in June. Currently working as a pseudo-personal trainer with people in their 60s 70s and 80s. I love it and they love it and I’m bringing resistance bands into our training. But this man knows his stuff and he’s very efficient and I’m going to be bringing some of these exercises into my training as well. Very grateful. You’re a kind man with all your explanations.
I went to the gym for my legs day and it was closed😢. So I went home to my dumbbells and bench. And I did the exact 3 exercises listed here. Wow. Thanks for confirming. I’m 58 and still building. Keep it up 👍
Not only am I 51, but I have the double challenge of having MS. The MS has mostly impacted my right leg, but has now moved to include my left. I think these 3 exercises could really help me to focus on building up more leg strength, something I certainly need more of to help with balance. Thank You!
Great vid. 61 now....lifelong gym rat. I wear the clothes from my 20's with similar muscle mass but can only push/pull 1/3 of the weight . Been doing these workout for a few years, great on the joints! Also, recommend supersetting....as it quickens the workout...but more importantly, seems to get the heart rate up better and create better/faster/harder muscle burn/breakdown. I only work a muscle once a week now, added a tiny amount of creatine daily (1.2 mg)...and I'm staying in great shape, if not actually adding some muscle to chest and bi's. I'm blessed.
Great video, thank you. I just turned 50 and have lifted since I was 15. I do more yoga and HIIT now but still need exercises like this to keep my muscle. One suggestion all RUclipsrs can apply is to sum up at the end, repeat the 3 exercises names and a fact about how to do them. Other videos I’ve seen write them in their comments section which is helpful too. Thanks again
Curious about placement of the dumbbell in the split squat. Instructions was opposite of working leg. The working leg is the one not resting on the bench but the demonstration showed the weight next to the working leg. ?
You channel is better that all the rest. You are a knowledgeable and humble man. I never LOL but the short humor parts are appreciated. All these channels contradict each other and spend most of the vid telling you how great they are. All of this vanity and seriousness just doesn't look good on a man. You get right to the point and are easy to understand.
Awesome! I am 47, and Romanian deadlifts used to be my most hated exercise. Now I do them regularly at home, and I use a storage box from Home Depot to do them. I definitely feel the change.
@@Fitness4London What really changed things for me was a simple interval timer. I force myself to get up at the crack of dawn and go to my mat, and set the interval timer for 60 min - 60 exercises. That's the only time I can afford before my work and before my day starts! Strange to say, but I would say it's the timer that helps me keep on schedule :) I put on any clean workout clothes really fast, then I hear the beep, and just do it.
If you're going to work any part of your body I think it should be legs.. They are often overlooked or skipped. Very few people like leg days because it's the hardest and most exhausting day of the week. At least for me, but I never skip them! 😂
A way I got to love squats and deadlifts, were to first get used to doing non-weighted asian squats, about 20, and able to stay in that low squatted position for 20 or 30 seconds. Lunges used to be very painful, but then after doing them for a while, I realized it was more the tightness and lack of balance that was making them hard, but after a few weeks of doing them, my balance improved and I loosen up too. One exercise I can't seem to get into and that I really want to do as a runner, are bulgarian squats. I have tight calves and when I place my foot on the bench, it shortens my calf muscle and my feet painfully cramp up. I'm still trying to get them loosened up and I'm jealous when I see people doing them in the gym!
If you're trying to figure out the Bulgarian squat foot placement, just start by sitting on whatever surface and pointing your toes out, on the floor, as far as they'll go. That's where your toes should be for the default, "equal quad/glute" distance.
I'm 42 and still do all the penitentiary workouts I learned while away at school, push-ups, pullups,dips, leg raises and Mike Tyson squats everything 50 down 30 down 20 down, I've moved up though from pillow cases full of magazines to dumbells at home, so I'm definitely gonna try these three, stay riot ready out there fellas. 💪
So I'm 57 in December and do 3-4 working sets of 8-12 back squats 250-315lb and 3-4 working sets of 12-15 fronts squats 185-250lbs 2x per week. Please explain how doing these exercises you recommended even with 50,60,70, 80lb dumbbells are superior to what I'm doing and going to create more muscle mass?
Wow this is a very excellent and brilliant content bro making this content about the best 3 exercises with dumbbells for legs and keep it up and keep training hard and be positive and happy always
Three simple exercises easily done at home. Plus, clear and concise instructions as to how they can each be modified to target specific leg muscles as desired. Great explanations and really great video with no wasting of time. Thanks!
Good stuff! 45 and still getting it. They main exercise that got my hamstrings to fill out the back of my shorts or pants are pointed toe leg curls. Tempo 3:1:1, 4 sets of 15,12,10 finished with a triple drop set 10,10,10. One other hammie exercise and they're smoked.
Question at 3:45, you start talking about contralateral loading the working leg. So, is that right foot down, right hand with weight or right foot down left hand with weight? TIA.
These three exercises are a fantastic combination for sure. When I was a kid I had a funny bouncy walk where I would rise up on my tiptoes on each step, no idea why. The result is that I have very muscular calf muscles.
hey i love this video, thats all i have right now is dumbbells, im 50 and still working out but man no matter what my knees have gotten weak, i walk everywhere but still cant seam to get my legs stronger, thanks akot, im gona hit it hard with everything ive learned in this video!!
I would have thought the working leg in the contralateral Bulgarian split squat would be the grounded leg therefore the dumbbell would be in the hand on the side of the rear-elevated leg!! The movement shown is ipsi-lateral!
The blue Alpha man is the best part of your vids. I save most of them because I can't remember the finer details of the exercise. He is a good contrast of the right way v. wrong way. I can easily see where I might be going wrong. There are thousands of these vids but they all take themselves too serious. ALL good vids. Btw, does he sell merch? How much for pants like that? How bout just the sweat band? Thanks. BTW, I followed your vid about 4 years ago about 3 upper body areas, WORKS great for me.
3:50 it's mentioned to hold weight the opposite side of working leg. But it's not demonstrated that way. Anybody else caught that? Or I'm I missing something 🤦♂️
If I use weights that are heavy enough for deadlifts, my wrists start to hurt. Therefore I'm trying the kickstand deadlift so I can load one leg at a time. What do you think about that? Thanks for an awesome video.
Thank you for the great video. Bulgarian split squat triggers my sciatica nerve pain every time I try it and it takes days to settle, any advice? Thank you in advance!
Squat aren't for legs and glutes. If you want to workout your legs, legs extensions and curls are the choice. With it you can use breath to target the external an internal part of the legs. Lateral leg rise is a lat core workout.
The working leg is the front leg, to hold contra laterally you would want to hold it in the other hand. That way your glutes also have to stabilise the hip so they get a better engagement. You might want to edit the video to correct that
I noticed that a lot of questions are unanswered in this video - but I’ll still try my luck and see if someone would be helpful enough to clear my concerns. As most of these exercises suggest using variations in the way one positions there body, to isolate hamstrings or glutes and target each one better. How would I approach it if I want to target both and build both glutes and hamstrings? Do I do 3 sets in one variation targeting the hamstrings, then immediately start another 3 sets with different variation targeting glutes? Or do I do the variation on the next leg day? Would be great if someone can help me out
Great info bro . That dude with the bandanna is a trip . I like the info that you throw out about just 3 or 4 exercises for each body part makes training fast and effective
Very informative. Thank you .Could you, Please, not forget to add a red cross whenever the guy in blue who demonstrates the wrong way of doing the workout .Because sometimes he is showning doing stuff wrong but there is no red cross to indicate it is wrong and therefore the wrong way of doing the work out may stick to the viewer's memory.Thanks again.
Jump up as high as you can as fast as possible, touching the floor and ceiling each rep with fingers for 30 reps and 3 sets. If done right, the lactate production should be so intense that you’ll be rolling around in pain on the floor for 5 minutes after 3rd set. For hamstrings, all-out 100m sprints with rest About calves, mine seem to respond best by not training them specifically.
Muscles: Every Man’s Dream is pure gold! It’s helped me see real results and stay focused on my goals.
Man you guys are spamming this ebook everywhere eh?
1) Bulgarian Split Squat
2) Romanian Deadlifts
3) Single Leg Calf Raises
wow, that’s exactly what I’ve been doing (+tib raises)
Thanks for summarizing and saving me time. This list is too basic to merit a video over 2 minutes.
@@agathahearth tib raises are so underrated. Great for athletes and they put less stress on your knees
@@mikecurtis11 actually the variations on the first 2 was worth watching the entire video. Learned something i did not know at all
@@agathahearth Yeah, basically all the dumbbell leg exercises that can actually be done, haha. Well you could do the goblet squats, but don't.
2:08 bulgarian split squats
4:11 romanian deadlifts
5:57 single leg calf raises
2:08 Bulgarian split squats
4:11 Romanian deadlifts
5:57 Single leg dumbbell calf raises
@@BojanMilic84 haha, you caught me! I don’t like doing calf raises. Lolololo. Thanx for the content man, you look awesome.
@ril850 yeah . Save study for the end of vid , or provide , time stamp so we can go directly to exercises 🤔🤷♂️🙂🙂
Man over 40 here. My testosterone levels are low at 398ng/dl and I'm still building muscle at my age. Dont lose hope guys! Keep blasting the weights!
buy testosterone and self trt, is cheap asf
That is on the low side but not out of the range, I recommend staying away from TRT, even if you could get it. Good luck, continue the good work.
@@rockshot100 and why would u recommend staying away from literally helping yourself?
@@dontreadmyname4396 Unless you really are under the range, it does have side effects, but not too bad. Big thing is that it is a pain in the ass, and really doesn't do what you think it is going to do. You have to "stack" and use other various hard to get supplements to get the huge gains. My 2 cents.
@@dontreadmyname4396 Also my experience is that it is not worth the 5-10% difference that it MIGHT make. Just working out regularly is almost all of it. I know I will get arguments, but that has been my experience. I was off of it for about 6 or more months, and I noticed NO difference. Now I have to take it because my body doesn't make it like it used to.
Just turned 69 in June. Currently working as a pseudo-personal trainer with people in their 60s 70s and 80s. I love it and they love it and I’m bringing resistance bands into our training. But this man knows his stuff and he’s very efficient and I’m going to be bringing some of these exercises into my training as well. Very grateful. You’re a kind man with all your explanations.
I went to the gym for my legs day and it was closed😢. So I went home to my dumbbells and bench. And I did the exact 3 exercises listed here. Wow. Thanks for confirming. I’m 58 and still building. Keep it up 👍
If i were you from closed gym i would have went to pizza shop 😊
@@TerminalXception lolololo
Sounds like you had an epiphany and can now start saving your money. No need to pay for a gym membership when you can do the work at home.
Not only am I 51, but I have the double challenge of having MS. The MS has mostly impacted my right leg, but has now moved to include my left. I think these 3 exercises could really help me to focus on building up more leg strength, something I certainly need more of to help with balance. Thank You!
Today u will do what others won’t, so tomorrow u can accomplish what others can’t.
Great vid. 61 now....lifelong gym rat. I wear the clothes from my 20's with similar muscle mass but can only push/pull 1/3 of the weight . Been doing these workout for a few years, great on the joints! Also, recommend supersetting....as it quickens the workout...but more importantly, seems to get the heart rate up better and create better/faster/harder muscle burn/breakdown. I only work a muscle once a week now, added a tiny amount of creatine daily (1.2 mg)...and I'm staying in great shape, if not actually adding some muscle to chest and bi's. I'm blessed.
Very impressed, keep going!
Same here at 64
Great job lazvt. I’m a little better but I’m 55- I’m the same weight I was when I got out of the Army, too. Hope to maintain it like you.
I still got 4 years before I'm 40 but I'm starting to watch videos like this early. Glad these are exercises I've been doing already
Even though I am a woman over 60 I still learn a lot that I can use from your channel. Great job every time.
Cool! Though, I'm a guy nearly 70, i like to know that all varied types of people are keeping fit.
2:00 Bulgarian split-squat
4:00 RDLs
6:00 Calf-raises
I really like this over 40 videos
Thanks😊
Step ups with dumbbells are great for poster chain as well
Great video, thank you. I just turned 50 and have lifted since I was 15. I do more yoga and HIIT now but still need exercises like this to keep my muscle. One suggestion all RUclipsrs can apply is to sum up at the end, repeat the 3 exercises names and a fact about how to do them. Other videos I’ve seen write them in their comments section which is helpful too. Thanks again
I like how you talk, how calmly and relaxed you describe everything with great Know-how and expirience. Always top videos! Greetings from Germany!
reading a script and talking like he has a stroke
Curious about placement of the dumbbell in the split squat. Instructions was opposite of working leg. The working leg is the one not resting on the bench but the demonstration showed the weight next to the working leg. ?
You channel is better that all the rest. You are a knowledgeable and humble man. I never LOL but the short humor parts are appreciated. All these channels contradict each other and spend most of the vid telling you how great they are. All of this vanity and seriousness just doesn't look good on a man. You get right to the point and are easy to understand.
Awesome! I am 47, and Romanian deadlifts used to be my most hated exercise. Now I do them regularly at home, and I use a storage box from Home Depot to do them. I definitely feel the change.
Yeah!!!
How do you motivate yourself to do home workouts? Most people struggle with this. Interested to hear!
@@Fitness4London What really changed things for me was a simple interval timer. I force myself to get up at the crack of dawn and go to my mat, and set the interval timer for 60 min - 60 exercises. That's the only time I can afford before my work and before my day starts! Strange to say, but I would say it's the timer that helps me keep on schedule :) I put on any clean workout clothes really fast, then I hear the beep, and just do it.
@@mrsbootsworkouts Great tactic! Adds focus and structure.
If you're going to work any part of your body I think it should be legs.. They are often overlooked or skipped. Very few people like leg days because it's the hardest and most exhausting day of the week. At least for me, but I never skip them! 😂
I usually dread working out legs as well, but once I get started, I'm good!
It cracks me up how many guys I see in gyms or out and about who have big chests and arms, but skinny toothpick legs.
A way I got to love squats and deadlifts, were to first get used to doing non-weighted asian squats, about 20, and able to stay in that low squatted position for 20 or 30 seconds.
Lunges used to be very painful, but then after doing them for a while, I realized it was more the tightness and lack of balance that was making them hard, but after a few weeks of doing them, my balance improved and I loosen up too.
One exercise I can't seem to get into and that I really want to do as a runner, are bulgarian squats. I have tight calves and when I place my foot on the bench, it shortens my calf muscle and my feet painfully cramp up. I'm still trying to get them loosened up and I'm jealous when I see people doing them in the gym!
I'm almost 40. This channel is pure gold for me. Thanks for all the tips and knowledge.👌👍🤟✌️🤘
If you're trying to figure out the Bulgarian squat foot placement, just start by sitting on whatever surface and pointing your toes out, on the floor, as far as they'll go. That's where your toes should be for the default, "equal quad/glute" distance.
I'm 42 and still do all the penitentiary workouts I learned while away at school, push-ups, pullups,dips, leg raises and Mike Tyson squats everything 50 down 30 down 20 down, I've moved up though from pillow cases full of magazines to dumbells at home, so I'm definitely gonna try these three, stay riot ready out there fellas. 💪
So I'm 57 in December and do 3-4 working sets of 8-12 back squats 250-315lb and 3-4 working sets of 12-15 fronts squats 185-250lbs 2x per week. Please explain how doing these exercises you recommended even with 50,60,70, 80lb dumbbells are superior to what I'm doing and going to create more muscle mass?
“Opposite the working leg” video showed same side as working leg. Do I follow verbal instruction or video example
No bs, good and to the point. Subscribed
Goblet squats, RDLs, & calf raises with a heavy kettlebell is all I do & it works.
The dude demonstrating the exercises should get a medal for facial gymnastics.
42 , history of low back issues. I needed this video.
I’ve never gotten good results with heavy calf raises. I need high rep (25+) sets with insane burn to see growth
SG Kobe Bryant did not possess large calves, and neither do you by the way.
Wow this is a very excellent and brilliant content bro making this content about the best 3 exercises with dumbbells for legs and keep it up and keep training hard and be positive and happy always
How much u paid to make comments?
Three simple exercises easily done at home. Plus, clear and concise instructions as to how they can each be modified to target specific leg muscles as desired. Great explanations and really great video with no wasting of time. Thanks!
Good stuff! 45 and still getting it. They main exercise that got my hamstrings to fill out the back of my shorts or pants are pointed toe leg curls. Tempo 3:1:1, 4 sets of 15,12,10 finished with a triple drop set 10,10,10. One other hammie exercise and they're smoked.
Question at 3:45, you start talking about contralateral loading the working leg. So, is that right foot down, right hand with weight or right foot down left hand with weight? TIA.
I've always liked the Bulgarian Spil Squat, the amount of time under tension would give me a good pump.
Thanks, this is very helpful.
Thank you for this helpful video.
Question: how many sets and reps should we do?
This is great! I am slowly building out my home gym setup and I am limited on equipment, so this is super helpful.
Dear Sir
For me ... This video is outstanding instruction. Many thanks!
You guys have the some of best content available! Science supported and my man with the tie dye is wild! Lol
These three exercises are a fantastic combination for sure. When I was a kid I had a funny bouncy walk where I would rise up on my tiptoes on each step, no idea why. The result is that I have very muscular calf muscles.
Me too I swear, my coach called me “ High Pockets” cuz of my walk 😂
hey i love this video, thats all i have right now is dumbbells, im 50 and still working out but man no matter what my knees have gotten weak, i walk everywhere but still cant seam to get my legs stronger, thanks akot, im gona hit it hard with everything ive learned in this video!!
The single leg squats with the bench are legit AF. Instantly felt more stress made to the quad.
EXCELLENT ! Thank you !
Interesting. I do these 3 exercises for my legs. I'm 38 this year.
Thanks ever so much; precisely what I was looking for and had missing in my fortfolio of video trainings - cheers!...
2:49
4:19
7:00
I LOVED IT, THANKS!
Wasn’t that an ipsilateral Bulgarian split squat while describing a contralateral?
Always such good advice. But I wish there were “shorts” that just concentrate on the exercises themselves so I could take the routines to the gym!
Great info brother thanks
Thoughts on Goblet squats vs Bulgarian split squats?
Thank you
Thank you! Any suggestions for hamstring exercises with dumbbells?
Dumbell RDLs are a hamstring exercise and the hamstrings will be worked during split squats
RDLs without bending your knees.
Thank you for sharing this info.
Thank you so much
Good video. Thanks
Thank you so much for your videos guys
I would have thought the working leg in the contralateral Bulgarian split squat would be the grounded leg therefore the dumbbell would be in the hand on the side of the rear-elevated leg!! The movement shown is ipsi-lateral!
The blue Alpha man is the best part of your vids. I save most of them because I can't remember the finer details of the exercise. He is a good contrast of the right way v. wrong way. I can easily see where I might be going wrong. There are thousands of these vids but they all take themselves too serious. ALL good vids. Btw, does he sell merch? How much for pants like that? How bout just the sweat band? Thanks.
BTW, I followed your vid about 4 years ago about 3 upper body areas, WORKS great for me.
search d and f clothing ... it should still be there
Thanks for an excellent video
3:50 it's mentioned to hold weight the opposite side of working leg.
But it's not demonstrated that way.
Anybody else caught that?
Or I'm I missing something 🤦♂️
If I use weights that are heavy enough for deadlifts, my wrists start to hurt. Therefore I'm trying the kickstand deadlift so I can load one leg at a time. What do you think about that?
Thanks for an awesome video.
GREAT VIDEO THANK YOU! I USE KETTLEBELL FOR THESE ✌
Thank you for sharing this message.
Where do you get your apparel? I like the short sleeve cut that shows off the bi's. Thanks!
Very informative. Thank you. These seem to hit the back of the leg. What about the quads? Would you recommend Sissy Squats?
Thank you for the great video. Bulgarian split squat triggers my sciatica nerve pain every time I try it and it takes days to settle, any advice?
Thank you in advance!
Do goblets with narrow stance . Longer range of motion higher intensity
Great video! What kind of abdominal brace do you recommend? A regular powerlifting belt?
44 and recovering from a torn ACL. This is great for my rehab and beyond. Thank you!!
thanks for the video
On the Bulgarian Split squat why not hold a dumbbell in both hands.
At first I thought “I don’t really care about the research details…” but I continued watching and learned quite a bit in the end ! Thanks bud 💪🏼
Great stuff! Keep it up.
Thank You for the video 👍🏽
Thanks for sharing this Sir
Squat aren't for legs and glutes. If you want to workout your legs, legs extensions and curls are the choice. With it you can use breath to target the external an internal part of the legs. Lateral leg rise is a lat core workout.
Sergio
Squats are for your quads 100%
They aren't for quads or hamstrings.
@Sérgio Cró
Ok so what are squats for then. I squat with barbell, dumb bells and for some reason my quads have grown over the last year
@@coasteyscoasteys For core. And legs extension? They aren't include in your routine?
Yr clueless, compounds always build more muscle
I'm 51 and now I have the best legs ever, very useful tutorial.
Thanks for the info. I’m on it
3:45 but aren't you loading the working leg and not the opposite?
How many reps, sets, weight range. Thanks
What are the recommended sets/volume?
The working leg is the front leg, to hold contra laterally you would want to hold it in the other hand. That way your glutes also have to stabilise the hip so they get a better engagement. You might want to edit the video to correct that
Are these exercises recommended for individuals with bulging lumbar discs?
I hold the dumbell on the same side as the working leg during Bulgarians because I heard it activates the core and glute more and i feel it
I just wanted to say "thank you." Your videos are informative as they're fun and motivating. 💪
I noticed that a lot of questions are unanswered in this video - but I’ll still try my luck and see if someone would be helpful enough to clear my concerns.
As most of these exercises suggest using variations in the way one positions there body, to isolate hamstrings or glutes and target each one better. How would I approach it if I want to target both and build both glutes and hamstrings?
Do I do 3 sets in one variation targeting the hamstrings, then immediately start another 3 sets with different variation targeting glutes?
Or do I do the variation on the next leg day?
Would be great if someone can help me out
Thank you.
Video starts at 2:08
Good job demonstrating. No unnessary lecture.
Great info bro . That dude with the bandanna is a trip . I like the info that you throw out about just 3 or 4 exercises for each body part makes training fast and effective
Thank you so much for this. I was looking for how to activate all leg muscles and build strength without having to do 32 different exercises.
thanks for sharing this bro!
Just tried those Bulgarian splits last leg workout, will keep them in
Very informative. Thank you .Could you, Please, not forget to add a red cross whenever the guy in blue who demonstrates the wrong way of doing the workout .Because sometimes he is showning doing stuff wrong but there is no red cross to indicate it is wrong and therefore the wrong way of doing the work out may stick to the viewer's memory.Thanks again.
Play at x 1.75 speed/
😂
Hey, we are over 40. We need time to process the information! 😂
Jump up as high as you can as fast as possible, touching the floor and ceiling each rep with fingers for 30 reps and 3 sets. If done right, the lactate production should be so intense that you’ll be rolling around in pain on the floor for 5 minutes after 3rd set.
For hamstrings, all-out 100m sprints with rest
About calves, mine seem to respond best by not training them specifically.
Luv this channel!🤜🏽💥🤛🏽