The Most Scientific Way to Train QUADS | Quad Training Science Explained
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- Опубликовано: 29 ноя 2017
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IN THIS VIDEO ▹
Scientific References:
Cadaveric Studies:
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
Muscle Fiber Composition:
‣www.strengthandconditioningre...
Torques in the Squat vs Front Squat:
‣ 2x4strength.com/
Front Squats:
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
Squat Depth:
‣ www.ncbi.nlm.nih.gov/pubmed/2...
‣ www.ncbi.nlm.nih.gov/pubmed/2...
Squat Stance Width:
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣ www.ncbi.nlm.nih.gov/pubmed/1...
EMG Activation on Lunges, Step Ups, Extensions, etc:
‣ www.ncbi.nlm.nih.gov/pubmed/1...
Leg Extensions and Foot Position:
‣ www.ncbi.nlm.nih.gov/pubmed/1...
‣www.researchgate.net/publicat...
Leg Extension Safety:
‣ nicktumminello.com/2011/05/are...
Quad Training Volume and Frequency:
‣ renaissanceperiodization.com/...
Video Clip Attribution:
‣ • How To Skip Leg Day
‣ • Mike Israetel: Worth a...
‣ • Tom Platz muscle camp ...
The quad anatomy sketches are originals created by CaptainPeru:
‣ / capitanperu
Research assistant: Max Edsey
‣ maxedsey@gmail.com
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This video was edited by Jeff Nippard using Final Cut Pro X
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I'm 5'5, 173 lbs 
Развлечения
I hope you guys enjoy the video and take away some new strategies for maximizing the development of your quads! After producing a good deal of vlog-style content, I was itching to do a science-explained edit again and I've got another (slightly off-topic) one on the way next week! Anyway, all the scientific references organized by order of appearance and topic can be found in the description box for your own reading. Please share this video with anyone you think may find it helpful, or who hasn't found my channel yet. Thanks again guys for the continued support! Peace!
Nice vod as usuall but I would like to know more about how to hit all 4 muscle heads.. in terms of "isolating" or with a better word focusing on one head at a time when it comes to legpress for instance. Will a wide stans focus more on the outer head etc
opinion on the zercher squat
Your edits & the smooth flow of info 🙌🏼👍🏼
Jeff Nippard on the Bulgarian split squat, are you trying to work on the back leg or the front leg?
The quality is once again just suberb 👌
I'd love to see science explained about cardio for bodybuilders/weight/powerlifters, it's impact on the bb itself, recovery and over all vascular health benefits. And personally differences on cardio training, may it be nordic walking, running, cycling or rowing.
A "taaaaall order", I know, but you could consider it as a challenge. :)
Quad science = 50K views Arm + Chest science = 1M views ...Makes sense
No u.
Quad science 1M views now 😂
I used to think "skip leg day" was simply a joke. Like last week or week before i saw this dude at the gym, he had a pretty jacked upper body, then tiny little chicken legs. Like imagine the upper body of an intermediate lifter on the lower body of a guy who sits in starbucks all day on his macbook working on his screenplay.
No quads = less broads
Quad is Latin for useless
99% will not see this comment but for the 1% have a good day
Why not a year?
@@jonmaszogaming7265be grateful
Today was my annual leg day and was planning to skip it, but now watching your video I might just go and train them legzzzz
Prayuj Pillai hehe annual
Lol
😂😂
Annual...
Funny guy
Skipping legs is not a meme it’s a lifestyle and science
I get excited every time I see Jeff has uploaded a Science Explained video 🙌🏼
happy to hear it brother! by the way, when are we gonna hit another workout?
who doesnt?
Soooon!
pause
thats because Science is Jeffs middle name -we are all the better for it !
love the dom mazzeti part in the beginning
Being the biggest dude in the world without doing legs isn't a bit countetproductive to show him?
Gili Briggs *gunshots*
Legend
Super Set
Bench
Deadlift
Squat ... fuck it Skip
Epic Dom!
@@jules6856 I could hear this comment
Featured exercises:
Front squat
Back squat
Leg press (wide/narrow stances)
Leg extensions
My hero
huge actman hahaha np
Lunges and step ups!!!
What about bench press?
İf we do thwse exercises we hit all heads am ı right
Love this video actually quotes his sources and scientific evidence rather than saying *“ studies show”*
New sub
cant spell LEGenDArY without LEG DAY
So that means one day I'm gonna be ENR
It's gonna be En wait for it r. Enr!
“You can do arm day without using your legs, but you can’t do leg day without using your arms”
- Dom Mazetti
@@soonerborn7603 Can you build legs without doing leg day ?? ....... Please say yes.
Asking for a friend 😃
@@artvandelay2111 First let me ask YOU a question; how do you move to the squat rack for your barbell curls after you finish with the tricep rope push down? You walk over there, of course. Walking is a leg workout, especially if your upper body is jacked and your legs have to move all that mass!
@@soonerborn7603 Sooooooo ....... you're saying I can miss leg day ???
Being almost a thesis student i love the fact that you incorporate scientific studies to your explanations. It's real proof. Not bs explanations
Calm down
I can't thank you enough for this highly informative upload! I had several questions concerning my overall quad development and knee vulnerability during leg extensions and you hit the nail on the head. I'm subscribing and eagerly awaiting future content as fitness is now my favored and most practiced hobby and passion. Again, thanks man!
Clear, concise, well researched, informative and very nicely edited. Great quality content.
I genuinely get excited when I see an upload from Jeff. Amazing work as always
Divide Into Parts Rather Than A Leg Science Explained Is Really Amazing! Look Forward For More Of These.
I hate when people squat in the curl rack.
lol
Lol
Lol
lol
lol
Editing is top notch as always.
My cousin and I based in London always get excited when you post vids. Love from England!!
I really really appreciate all the science explained videos! I've been going through all my favorite ones and taking in depth notes on all of them. You're a huge help to me and I know a ton of other people feel the same way.
Sorry that RUclips craps on videos sometimes. I made sure to rewatch til the very end, leave a thumbs up and this comment lol. Anyways, thanks a lot. You've taught me so much in the past 6 months or so!
The editing here is amazing, and the science is as sound as always. You keep getting better, man. Props, love your channel!
As a sports-performance Ph.D. student, I am extremely impressed with your videos.
Always fun to get a notification about a new Jeff nippard videoo
All your science explained vids are awesome! Wish I found your channel YEARS sooner! Thanks for all the work and effort you put into your vids man!!
The videography and the information contained within these videos are amazing! It puts you well apart from others as well as being very enjoyable to watch. Great work as usual!
"Are waiting to be built"~ bruh that shit got me hype af
@kappelmeister123 You mention having a good brain; however, you then make the claim that you can build neurons😂
@kappelmeister123 rip
kappelmeister123 oh stfu
Wow! You really did your homework. I think that understanding how muscle works with supporting studies makes more sense than when people just show you the exercises with no explanation.
Learned a lot in this video. Going to make it a goal to watch all your science videos so I can increase my exercise knowledge even more. Thanks, Jeff!
This is the first video ive seen from your channel, im already a huge fan. Everything is super educational, and very well broken down. Looking forward to checking out your other videos, thanks for sharing the knowledge 👍
GREAT STUFF. Best in the biz. The balance of making a comprehensive, encyclopedic-style video, with no BS, AND under 10 minutes, is hard to do, but you strike that balance week in-week out. Keep up the good work!
Thank you so much for everything you do Jeff. I’m so glad you actually use scientific evidence to back up what your saying and it really helps to think about these factors when training. Also I agree that leg extensions can make your knees healthier since I had such bad knee pain for about 6 months, even just moving my leg slightly caused so much pain. As a result I cut out leg extensions completely since they are “bad for your knees”. Then about two months ago I decided hey it’s time to get this sorted, so I worked on my squat form and focused on strengthening it and did 4-6 sets of leg extensions twice a week. As a result in 3-4 weeks my knee pain was completely gone so now I can train legs pain free, except for the fact that my legs are such a lagging body part which hurts to know. Thanks for this video Jeff I’m going to start incorporating your quad and calf tips into my training.
Concise, comprehensive, and correct! Great video. Your channel is a brilliant resource for many! Keep it up!
Thank you Jeff! I was waiting anxiously for this particular video to be released and am hoping for a leg hypertrophy program soon. I’ve used your chest and arms programs so far and I have to say I’ve gotten great results, specially with my chest. Looking forward to the full body program.Thanks again man, love your content.
We should call this cat “the professor” damn he’s good, felt like I was in my nursing school A&P class again. Excellent video
big up on this one bro! loving the new vids you've been putting up
Dusk lol dusk how’s it going man, funny to see you on lifting. How’s your progress? Us mcsg dudes getting jacked
Force lmao what's up dude, just tryna get huge during wrestling season you know
as always, an awesome science explained video! it can be seen how much time and effort you put into these. great work jeff!:)
A Very informative video, especially the effects used in the video. I have been following you for quite a time, your video quality has improved significantly. Keep up Jeff. Good going.
Id love to squat but i keep injuring myself *outside the gym* washing my hands, cleaning, sleeping or turning in bed
Patrick Bateman wtf is this comment? You injure yourself washing your hands?
Branden Aebersold Me too. Don't be a bich.
Same bro
Serena Martinez I never wash my hands
Awesome video man. Now get some rest because I know you never stop grinding for these videos 😁
Danny_Getsfit lol thanks man. It’s nap time!
What a beg
You guys should meet up
I just started watching your videos and kudos to you. I appreciate you actually citing articles to support your data
Wow, was looking for a few tips for leg day, didn't expect such an interesting, knowledgeable study! Subbed
great vid jeff ;)
I love this channel, it's just pure science and not the usual nonsense we see from fitness people. You don't try and dumb things down, you treat your audience as intelligent people and then provide some straightforward diagrams to explain the papers you cite. It's the sort of thing I have to do when presenting my research to an audience of very smart people who don't work in my particular area.
Without a doubt this is the best fitness channel on youtube.
A beautifully explained & researched video presentation! Exactly what I needed to get motivated. Thanks man, you're a gem!
THIS IS QUALITY CONTENT! Love that you explained it with studies. I just did something similar but with glutes!
Great vid dude. Appreciate the time you put into these! Crazy.
CRUSHHHEDDD ITTTTT. Man do I love a good quad.
I love to eat a good quad.
Thank you so much Jeff for sharing all your research with us, you have no idea how much all your videos and Stephanie's have changed my life at the gym.
Amazing video. Very well explained and totally changed my training. Thank you for taking the time to do the research and provide to us for free. Thank you again.
Just coming here to tell everyone to have a great day!!!
And to hope people view your channel
DR vids exactly
Good vid.I need big quads.Thanks for the info Jeff.Like
Great video man! Awesome format and amazing information with references as well. Keep it up.
Incredible video man. Understood some of this already, but the amount that you covered that I didn’t even know, or questioned with theories but no proof, is astounding. Great video, like many others you have. Debunked many debates about these muscles and how to properly train
THANK YOU JEFF
Is he the same Jeff as athlean x?
@@coows no
Thank you soo much Jeff! I hope you realize everyday how much the fitness community appreciates your content.
I love these videos. Have been watching a bunch of different RUclipsrs, and these are great. Well explained, science-backed. Let's get these legs vid #'s up where the chest/arms vids are!
Instant sub, my wife and I were actually talking about if we should squat anymore because she had read some blog that said that it was unnecessary. Not only did this drive my point that we are doing squats but you have also given me new information that will fuel my leg days. Nice quads man!
Yesssss I was just looking for something like this. My quads are a pain to grow.
Laura Taylor - bitches making eternal excuses ( both guys and girls ) .......like he said anything new or showed any new exercises that any normal fitness enthusiast doesnt know .......!!! Just shut up and workout. I bet you still didn't do a good workout even after watching this vid.
I suggest water mixed with miracle grow, does wonders.
Primary oh shut up. i bet your legs are twigs
@@ftngie L
@@ftngie HAHAHAHAHA we all approve this comment.
Very well explained.. simple. Title should be squats for dummies. Lol jk keep up the good work
Thank you so much for these science explained videos. I find them super helpful!
Dude seen so many video in regards to best exercises for certain muscles and this wins by far. This video was awesome, thank you, just subscribed.
Juooooooooicy quads bruh
Never clicked on a video so fast
Kevin Officer-Combs Lol same here
well done jeff, what an amazing work i mean these science explained series are the best !
So well edited! Entertaining and informative. Well done Jeff.
Quad day is one of my favorites. Although I say that about everyday.... I just love lifting haha
Been waiting on this one
One of the best explanatory and athletic videos I’ve ever seen! Subscribing for that👍👍
Great video. Direct to the point, concise, and with properly cited information.
Skipping Leg Day Bros checking in
Jack K it's the vernal equinox bro
Peter Hofmann it only happens once a year
Yeah thats what im talking about Jack, you dont even train your legs, you train your fingers in the comment section.
DJ Scottic lol you would puke if you trained legs with me
Old Iron King Alright
12-18 sets weekly
4-8 reps
8-20 reps
2x a week
Love the uploads, explains every detail so well. Thank you
Thank you so much for actually citing studies and reasoning behind this. Great content.
I believe squats are a great leg exercise, but I will always find the leg press to be an even better leg exercise because you can push yourself so much farther in the leg press with out having the chance of falling over/ passing out.
I noticed that you are scrolling through the comment section. Please focus on the video instead. Jeff put alot of effort into this.
Awesome breakdown! Just what I was looking for to help with my leg program. Thanks, Jeff!
Love the studies u quoted! I liked and subscribed!! Keep putting out great content.
New video? Yes, maam! I recently injured my left quad and made that little bastard numb, (no, for real! I think I've pinched a nerve or something) so this is making me want to hit the gym and work on my quads even more.. ARGH! DDDD:< Thanks for the super informative video though!
pinched a nerve? lol
Now you can foamroll the shit out of that quad without feeling anything!
Give some rest to muscle. It should get better in few weeks. If it doesn't better see a physiotherapist. Stretching will help. :)
DP Fitness I'm sure you are jut trying to be helpful, but you shouldn't just make blanket-statements suggesting that stretching will help. Stretching could very well make the issue worse (seeing as you have no idea what is causing her numbness).
She could have an issue with a intervertebral disc in her lower back; one that is compressing a nerve going down to supply the affected area. OR she could have dropped something on her leg (i.e. a crush injury) and that is causing direct damage or swelling to agitate the nerves. From what she wrote, I doubt that either are the case, but it just illustrates my point. There could be any number of things that are causing her numbness, so you shouldn't make an assumption that some muscle tightness is the culprit.
So again: you have no idea how she injured herself, what she injured specifically, or what the extent of the injury could be. Please don't just tell someone that something will help them when you are essentially just taking a shot in the dark. You could be doing more harm than good.
The part about seeing a Physio is sound though. That's smart, so I'll give you credit there.
I agree with you. That's why I stressed more on taking rest and seeing a physio. Your comment will definitely help her. Thanks.
Excellent video! What's your current squat max? Mine's 140kg. 75kg BW, 5ft 11. Lifting for around a year.
kyle k dude a twice your body weight squat, although is not common, it isn’t hard to achieve. What it is hard to believe is that the kid has been lifting for only a year, I would have to look at that depth lol
Manuel Ubillus lmao bro it’s pure sarcasm how do you not realize that
Manuel Ubillus I hit 395 pounds on the squat at 145 pounds with 3 month of training, pure genetics I’m built for squatting and deadlifting. I’m 170 now 18 years old and my max squat was 525 pounds and max deadlift 590. I currently don’t do either of those exercises but variations of them.
I do know it's pretty easy to achieve for males. I was just curious, that's all. Squat numbers, where they are, how long they've taken to get there. And, I'm not a kid. 30 years old. Always hitting below parallel. None of that half squat BS.
TheBlooRayChannel Bro it’s a fucking joke lmao chill out
Man, your videos are freaking awesome man! All the answers I needed for legs are right here! Def subbing. 🙏🏼
Always great content. Yours is the only fitness channel I still tune in to on RUclips. Keep this coming Jeff. Relentless pursuit of practical knowledge. 👌🤙
Now want to see a Dom x Jeff collab about Broscience x Evidence Based Training
Definitely not skipping the juice.
These are some of the greatest/well-made videos I have ever seen! Keep up the great work man
Very informative way of explaining.Base on teal studies , not only theories. Well done man.Keep it up
Jeff Cavaliere says leg extensions is bad. End of discussion.
Bharath Rao he said for athletes or people that will be performing explosive movements because it puts stress on the ligaments in the knee
So if you’re just bodybuilding and don’t play sports or perform cutting movements you will be perfectly fkne
But I don’t do them just for that reason lol
Hunter nope he did not. He said it's bad for everyone who has a knee or two.
Brad Schoenfeld is a lot more qualified than Jeff. Take everything Jeff says with a grain of salt, some of the things he mentions are ridiculous.
kobejg which Jeff are you talking about?
You have nice leg's cause you're hobbit height 😂
A lot of short dude's have nicer leg's than taller dude's like me.
Very well constructed video. Great job
Thanks buddy great video, keep up the great work. Worth the watch
I treat my legs like I treat my girlfriends, ignore em and let em disappear
A SMALL EFFEMINATE T-REX ARMED MANLET
I really enjoyed this video the information was not overexplained and was well presented.
Probably my favorite video so far! Coming back from a knee injury and want to make the most of my leg days.
steroids
you just a wuss hahaha
He's Natural
@@karansinghgill1670 no he aint natural my god you stupid if you think he natural
Putting the word ''science'' to get views and pretends to be a natural to fool the naive beginners. Welcome to youtube my friends. A place where ego shines brightely.
Sammy A nice bait
jeff's on roids too!? weehoo, looks like everyone should have the bodies of pre-pubescent 14-year olds if it wasn't for that good stuff
Postermaestro I actually have nothing against Jeff's content. I only have a problem with the honesty of his content. Check out a video with the title evolution of bodybuilding from 1900 to 2017. maybe it'll give u an idea.
Squatting to depth 2-3x a week works for everyone.
rofl, what is that video supposed to prove? Jeff can't compete in the Olympia. Those guys are literally twice his size because they use exogenous hormones. Some of the guys in the first pictures are not even below 10% bodyfat. Of course you have to take into account that they didn't have nearly the same knowledge of training and nutrition as we do today. In fact, given the huge increase in popularity and availability of information, it would be very strange if people couldn't achieve more than people did 100 years ago.
Nah, ofc it's more likely that Jeff dedicates his whole life to training, and even works with it on a daily basis and competes in natural bodybuilding, while secretely having his girlfriend inject testosterone in his butt between recording. I already know you haven't ever been close to single digit body fat. You lack the discipline to train, eat and recover day in and day out, week after week. It's a lot easier to accuse everyone of steroids instead of doing anything youself, but it won't get you anywhere.
Informative video. Thanks for investing your time & energy to make this informative video.
First time viewer! This was the most informative video I may have ever seen on YT so kudos! Thanks 🙏🏽
Such a great video! It really helped me a lot. I’m working to grow my legs bigger. This video was very insightful and helpful thank you
Love your Science Explained videos bro. Always clutch!
Jeff thank you so much for this informative video. I’m definitely going to take some points in my next leg workout.
I ran into two of you videos tonight. Good stuff! Science makes everything better...I think.