Ppl say, that you need to use heavy load on squat, deadlift. Since I started using lighter weight, but with pause at the bottom, slow eccentric, my legs looks better than before.
This! Form a hypertrophy perspective the only thing that matters is proximity to failure. I'd go as far as to say that using heavy loads is counter productive to hypertrophy since it creates so much fatigue and is mentally super taxing.
You need at least a minimum amount of weight so that you actually do approach muscular failure as opposed to cardiovascular or lactate limiting@@ST3FF3
Eugene, you should have included what I’ve been calling “Teo Squats” in my programming notes for years: the dumbbell “hack” squats with the foam roller behind you. I think you single-handedly saved thousands of quads during the pandemic.
Guys hear me out, we need more of these types of collabs. You guys are both wicked smart in this space but I think people need to see more of this type of footage. You guys have great synergy that just works. Also you two should make a ring/db upper or push / pull video together that goes along with this one 🤙
Could you do this for Push and Pull as well, Thinking of getting some 80 pound adjustable dumbbells but since I can already bench and row that much I have a hard time thinking of adequate exercises. Legs seem simpiler with one legged variations. Cheers
This is epic. No seriously. Much of these movements are ones I learned in physical therapy for my spine and pelvis injuries. After 3 years of progressing them in my own ways, I'm ready to take them to this level.
splits squats are (to me) the king of lower body exercises. every now and then i "treat" (if you consider excruciating pain and 3-5 day soreness a treat) myself to a 2-exercise workout: low-rep heavy squats followed by mid-rep mid-weight bulgarians (~8-12 reps/leg/set). my ass always ends in sever pain and my quads too.
An additional thing I have experimented with is to take a metronome, put it in 60bpm in 4/4 and do lengthened partials, particularly on Goblet Squats with 20 kilos. Going for high reps, like up to thirty and adding other intensity techniques like drop-sets is a killer. A complete killer. It is specially important to thrive to the pain and keep a good tempo without locking out the joints, not because locking them is bad for health or anything, but to abstain your muscles from blood because they are in constant tension makes the exercise much harder and the pump after the set much better. Awesome content, Eugene!
I think the bar as balance works so well it's because almost always the core/stabilisers are the weaker link so you get that out of the equation and only focus on the primary movers of hip extensors, but personally I'd do both for better benefits
For sure. I personally I do bulgarian split squats, sissy squats, kickstand RDLs, nordic curls, and single-leg calf raises. Doesn’t take a lot of equipment or setup time.
Outstanding and innovative DB & bodyweight leg exercises. Thinking that Tom Platz ("The Quadfather") would find your video interesting. Happy Lifting! 💪🙂🏋♂️
There are a few other exercises: 1 A hamstring curl. The setup is like a nordic curl. So you anchor your feet under something. I put my feet under my bed. Keep your legs completely still and just move the upper body forward. You will feel it in the hammies. 2 You can do a split stance single leg deadlift. I saw it called a "b stance". Also a good way to load one leg without the balance component. 3: Nordic curl which is crazy hard 4: we all know pistol squats 5: bulgaraian split squats
This was EXCELLENT, Guys! Thank you so much! As a fan of both of you, that works out at home, and struggles with hamstrings, this was INVALUABLE to me ❤
Hanging leg curl.. Not sure how you're supposed to do these at home lol. Single leg stiff, going to take a long time and without a bar at your waist difficult with little stability. Reverse nordic, more useful. Split squats nice for light weight. But realistically most people will be able to get some heavier screw on dumbbells. So I prefer Dr mike's ankle raised squats with dumbells on the shoulders. (coming from a home bodybuilder)
I’ve been taught to perform suspension leg curls by having the feet in the straps/rings. They feel absolutely gnarly on the hamstrings and calves. Your variation looks way more enjoyable and easier to set up.
Hi guys I would have liked to have been there with you as there are some little tweaks that you can do on the exercises to make them even harder, more productive two of the most knowledgeable RUclipsrs that I'm subscribed to always enjoy the content from both of you because it isn't BS it's just efficient, effective productive knowledge stay safe and healthy
Eugene can you do a video on pinched nerves ? Whenever i can't go to the gym due to an "injury" it's always just a pinched nerve either in my lower or upper back that keeps me from doing the workout properly.
I love everthing about this. The Reverse Nordics are savage, i was thinking you could get more ROM by starting from standing like a Sissy Squat then progress (or regress) to kneeling once you cant go full range anymore. What do you think？ Im sure it burns good either way
I had acl surgery a couple of years ago and I'm still trying to get the hamstrings back in that leg because I seem to be missing a muscle there with the gap I have, although strength wise it's about the same in the 2 legs. I'll for sure try the variations suggested by these legends and in a couple of months I'll report back. o7
I'm currently recovering from a herniated disc, so my "legdays" have been basically 3 months off and now slowly body-weight based exercises, who are very easy on the spine. I'm definitely checking out reverse nordics (haven't done them in ages) and some of the single leg stuff you guys were showing and seeing how that works with my back. Missing leg days the most from my injury time off.
The hanging hamstring curls are also great as supper sets! Both time efficient and easy on the setup. You can do Rows/pull-ups and hamstring curls. Or if you are squatting in a rack, you can also do hamstrings hanging from the rack, and ankles on the barbell as an anker/bench. Both alternatives have been very useful to me when I am short on time. I am sure there a other configurations It is an awesome alternative, and not to say the case demonstrated if you only have rings available.
really!???, i feel like wasting 28 minutes of life, three exercises, sorry but they should have put at least 6 or 8 into. in 10 minutes i could show 12 exercises which would blow their legs wide open. only with two dumbells and resistance band
@@trynidada3734 If I'm being honest I didn't see it all, I commented that because I tried to be funny by commenting that 3 seconds after the video was uploaded. Nonetheless, I agree with you, if this was more of like a training blog it would have been better.
So you don't know if you can get huge legs as the title suggests. Something being hard doesn't make it effective and you know it. No intermediate/advanced can grow with this kind of training.
@@muscleandmath2910It's the title I have problem with. The info and the people in the video are cool and I respect. I just don't like false or anecdotal statements on the title. Can you grow with this training? Yes. Will it make your legs huge? No.
@@Thanos23 I personally grew my biggest and best looking quads during lockdown training at home. Maybe because I was actually training them properly and not just doing heavy squats which involved a lot of glutes and adductors for me. Obviously now I know how to target my quads more with the gym based exercises too, but lockdown is what gave me that shift in mentality to target the muscle and not just lift with other muscles. If you're taking the muscle to failure or close, it will grow.
The guy he brought in doesnt even have HUGE legs. That should be an indicator that one wont build HUGE legs with whats recommended even though the title says build HUGE legs.
Oh good, exercises to do at home with minimal equipment - "hang from your gymnastics rings". Can't use a bar either unless that can swing back and forth
Uhm...no. Yes, you get the pump, the soreness, but no technique will ever compensate progressive overload. Ain't rocket science tho but many of "fitness" influencers tend to make it so. Train hard and smart!
They are great as supper sets in the same equipment. Rows/pull-ups and hamstring curls. Or in a rack squats and hamstrings hanging from the rack, and ankles on the barbell for ham-curls. It is an awesome alternative, and not to say the obvious alternative if you only have rings available.
My hamstrings were fried after this workout. Great fun sharing ideas mate!
Ppl say, that you need to use heavy load on squat, deadlift. Since I started using lighter weight, but with pause at the bottom, slow eccentric, my legs looks better than before.
Nice one!
This! Form a hypertrophy perspective the only thing that matters is proximity to failure. I'd go as far as to say that using heavy loads is counter productive to hypertrophy since it creates so much fatigue and is mentally super taxing.
You need at least a minimum amount of weight so that you actually do approach muscular failure as opposed to cardiovascular or lactate limiting@@ST3FF3
We Stan for Uncle Eugene and his timestamps
15:53 timestamp isnt working though 😅
@@Anandfulness Eventually he'll see it's written "15.53" instead of 15:53, heh.
Hope Uncle Eugene does an entire series for all the body parts
If that's what y'all would like to see, we'll do it!!
Yeah, ALL ;)
Please do
@@coacheugeneteo YES!
Loved this episode! Was quite wholesome and reminds me of old times at a calisthenics park with my friends.
Eugene, you should have included what I’ve been calling “Teo Squats” in my programming notes for years: the dumbbell “hack” squats with the foam roller behind you. I think you single-handedly saved thousands of quads during the pandemic.
Guys hear me out, we need more of these types of collabs. You guys are both wicked smart in this space but I think people need to see more of this type of footage. You guys have great synergy that just works.
Also you two should make a ring/db upper or push / pull video together that goes along with this one 🤙
Could you do this for Push and Pull as well, Thinking of getting some 80 pound adjustable dumbbells but since I can already bench and row that much I have a hard time thinking of adequate exercises. Legs seem simpiler with one legged variations. Cheers
20:44 Agree! Daniel gives off massive superman vibes. So wholesome.
This is epic. No seriously. Much of these movements are ones I learned in physical therapy for my spine and pelvis injuries. After 3 years of progressing them in my own ways, I'm ready to take them to this level.
Good luck!
Good lord! That hanging hamstring curl looks incredible. Good stuff guys
It's surprisingly tough!
splits squats are (to me) the king of lower body exercises. every now and then i "treat" (if you consider excruciating pain and 3-5 day soreness a treat) myself to a 2-exercise workout: low-rep heavy squats followed by mid-rep mid-weight bulgarians (~8-12 reps/leg/set). my ass always ends in sever pain and my quads too.
An additional thing I have experimented with is to take a metronome, put it in 60bpm in 4/4 and do lengthened partials, particularly on Goblet Squats with 20 kilos. Going for high reps, like up to thirty and adding other intensity techniques like drop-sets is a killer. A complete killer. It is specially important to thrive to the pain and keep a good tempo without locking out the joints, not because locking them is bad for health or anything, but to abstain your muscles from blood because they are in constant tension makes the exercise much harder and the pump after the set much better.
Awesome content, Eugene!
I think the bar as balance works so well it's because almost always the core/stabilisers are the weaker link so you get that out of the equation and only focus on the primary movers of hip extensors, but personally I'd do both for better benefits
Reverse nordics but no nordics? Guess nordics with a band, instead of hanging curls, would be less tricky to set up?
For sure. I personally I do bulgarian split squats, sissy squats, kickstand RDLs, nordic curls, and single-leg calf raises. Doesn’t take a lot of equipment or setup time.
first six minutes kinda waste of time where i dont have rings and medicine ball, where is the alternative???
Outstanding and innovative DB & bodyweight leg exercises.
Thinking that Tom Platz ("The Quadfather") would find your video interesting.
Happy Lifting!
💪🙂🏋♂️
oh My god, me and my girlfriend started trying them out as we were watching the video, and we just loved everyone, thanks a lot
There are a few other exercises:
1 A hamstring curl. The setup is like a nordic curl. So you anchor your feet under something. I put my feet under my bed. Keep your legs completely still and just move the upper body forward. You will feel it in the hammies.
2 You can do a split stance single leg deadlift. I saw it called a "b stance". Also a good way to load one leg without the balance component.
3: Nordic curl which is crazy hard
4: we all know pistol squats
5: bulgaraian split squats
Cycling up steep hills will also get you there!
Love the shout-out to Meadows, awesome workout gentlemen.
Is anybody else having trouble with earpods falling out when pushing hard?
The hanging leg curl was revolutionary for me, to me hamstrigs are by far the hardest muscle to train in home
Great video but you guys forgot calves. Single-leg calf raises on a deficit 👍
You two have such good content! You guys have a podcast episode together?
This was EXCELLENT, Guys! Thank you so much! As a fan of both of you, that works out at home, and struggles with hamstrings, this was INVALUABLE to me ❤
Glad you enjoyed it!
Criminally under-viewed channel. So much great information packed into one video
Much appreciated!
This is a great home workout. Without heavy weight. Or doing light sets in between a heavy. Like squat, then single leg bend overs (deadlifts).
Glad you like it!
I do kickstand single leg deadlift so I can still overload enough and not need to focus on the balance.
Hanging leg curl.. Not sure how you're supposed to do these at home lol. Single leg stiff, going to take a long time and without a bar at your waist difficult with little stability.
Reverse nordic, more useful. Split squats nice for light weight. But realistically most people will be able to get some heavier screw on dumbbells. So I prefer Dr mike's ankle raised squats with dumbells on the shoulders. (coming from a home bodybuilder)
Heyo, this is the crossover I wanted!
Ok is it just me or do people who are built like Eugene and like myself, shorter, thick strong legs, tend to cramp up their hamstrings quite easily?
Only barbells and bodyweight... And rings and adjustable bars and bands. (Light criticism, still an interesting video)
best duo on youtube fitness
I’ve been taught to perform suspension leg curls by having the feet in the straps/rings. They feel absolutely gnarly on the hamstrings and calves. Your variation looks way more enjoyable and easier to set up.
Hi guys I would have liked to have been there with you as there are some little tweaks that you can do on the exercises to make them even harder, more productive two of the most knowledgeable RUclipsrs that I'm subscribed to always enjoy the content from both of you because it isn't BS it's just efficient, effective productive knowledge stay safe and healthy
Eugene can you do a video on pinched nerves ? Whenever i can't go to the gym due to an "injury" it's always just a pinched nerve either in my lower or upper back that keeps me from doing the workout properly.
What a lovely video
For the single leg stiff leg deadlift you can get an anchor by putting a stick through gymnastics rings.
I love everthing about this. The Reverse Nordics are savage, i was thinking you could get more ROM by starting from standing like a Sissy Squat then progress (or regress) to kneeling once you cant go full range anymore. What do you think？ Im sure it burns good either way
I had acl surgery a couple of years ago and I'm still trying to get the hamstrings back in that leg because I seem to be missing a muscle there with the gap I have, although strength wise it's about the same in the 2 legs. I'll for sure try the variations suggested by these legends and in a couple of months I'll report back. o7
💚
What Nikes are those?
Great video guys. Why not pistol squats?
hey eugene great video. i was wondering are you using any roids or sarms since you dropped competing?
That reverse Nordic is perfect for home workout. So easy to setup with minimal supplies and you really feel it
That tidbit about resting between legs is great. I've got about .5 inch difference between legs and now I know why 😂
What is the subliminal message on 15:59? that creepy red word
it said "media offline" probs just an editing glitch lol
this is hilarious
3:10 Eugene sent his hamstring to visit jesus for a few minutes, the lengths this man goes to for us 😂🤣😭
Great exercises and advice, but honestly it's just nice to see you guys having fun together.
I'm currently recovering from a herniated disc, so my "legdays" have been basically 3 months off and now slowly body-weight based exercises, who are very easy on the spine. I'm definitely checking out reverse nordics (haven't done them in ages) and some of the single leg stuff you guys were showing and seeing how that works with my back.
Missing leg days the most from my injury time off.
Hope this helps!
Always looking forward to these Aussie collabs with Daniel!
The hanging hamstring curls are also great as supper sets! Both time efficient and easy on the setup.
You can do Rows/pull-ups and hamstring curls. Or if you are squatting in a rack, you can also do hamstrings hanging from the rack, and ankles on the barbell as an anker/bench. Both alternatives have been very useful to me when I am short on time. I am sure there a other configurations
It is an awesome alternative, and not to say the case demonstrated if you only have rings available.
Yes! Great idea
Who do we think would have access to a set of rings but not other equipment to overload the muscles? Minimalist ring only = seems very unlikely.
It’s almost like he should have given an alternative without the rings… 🦗🦗🦗
Swiss ball leg curls and db rdl is all I do for hams.
What model Nike shoes is eugene wearing?
This is a wonderful video. Thank you, Eugene 😊
My gym trainer recommend eugene
that reverse nordic is brilliant, thanks for these guides
Please can you make this a series
That was one of The best home gym leg session I have seen 😊 if not The best
Matt Stonie is looking big
Great video. Calves???
Fantastic team content
Watched it all, liked it
really!???, i feel like wasting 28 minutes of life, three exercises, sorry but they should have put at least 6 or 8 into. in 10 minutes i could show 12 exercises which would blow their legs wide open. only with two dumbells and resistance band
@@trynidada3734 If I'm being honest I didn't see it all, I commented that because I tried to be funny by commenting that 3 seconds after the video was uploaded. Nonetheless, I agree with you, if this was more of like a training blog it would have been better.
How many kgs is the dumbbell at split scuats?
We used 20lb dumbbells for everything
@@coacheugeneteo THANK YOU VERY MUCH!
You didn't make those legs with these weights, though.
And how does that affect anything said in the video?
And when did I claim that I did?
So you don't know if you can get huge legs as the title suggests. Something being hard doesn't make it effective and you know it. No intermediate/advanced can grow with this kind of training.
@@muscleandmath2910It's the title I have problem with. The info and the people in the video are cool and I respect. I just don't like false or anecdotal statements on the title. Can you grow with this training? Yes. Will it make your legs huge? No.
@@Thanos23 I personally grew my biggest and best looking quads during lockdown training at home. Maybe because I was actually training them properly and not just doing heavy squats which involved a lot of glutes and adductors for me. Obviously now I know how to target my quads more with the gym based exercises too, but lockdown is what gave me that shift in mentality to target the muscle and not just lift with other muscles. If you're taking the muscle to failure or close, it will grow.
Ah yes, no equipment but dumbells and a.... Jungle gym with weird hoopies hanging from the ceiling while i hang upside down
“It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
- Socrates
The guy he brought in doesnt even have HUGE legs. That should be an indicator that one wont build HUGE legs with whats recommended even though the title says build HUGE legs.
Oh good, exercises to do at home with minimal equipment - "hang from your gymnastics rings". Can't use a bar either unless that can swing back and forth
🥴tell us you didn't watch the video without telling us you didn't watch the video
I literally show an easy set up that can be done just about anywhere without rings as the first scene of this video.
Uhm...no. Yes, you get the pump, the soreness, but no technique will ever compensate progressive overload. Ain't rocket science tho but many of "fitness" influencers tend to make it so. Train hard and smart!
They are progressive overloading.. it's not about the weight, it's all about the time and tension put on the muscle.
the first excercise is a joke... completely impractical even if it is effective. single leg RDL & split squats are great
They are great as supper sets in the same equipment. Rows/pull-ups and hamstring curls. Or in a rack squats and hamstrings hanging from the rack, and ankles on the barbell for ham-curls.
It is an awesome alternative, and not to say the obvious alternative if you only have rings available.
FitnessFAQ's is a hack compared to Eugene
Why the hate?