How To Get Big Glutes And Quads

Leg Workouts For Men The Big Tree Trunk Leg Workout

Hey, what's going on, guysé Troy here withWeightGainNetwork . We got the highly anticipated Tree Trunk Leg workout. I know you guys havebeen really eager to get an awesome leg workout from me, so I got a killer leg workout calledTree Trunk workout, because it's gonna focus on our quadriceps and our hamstrings. It'sdeveloping the two most important lower body muscle groups. So, this is an awesome Tubefor a lot of you beginners, who aren't confident and go really heavy on the squat and the deadliftyet because we have a lot of isolation and shaper exercises for the hamstring and thequadriceps and the hip flexors and it will give you guys a base strength so you don'tedge yourself going really heavy on the squat

and the dead lift. So, let me dive right intothe Tree Trunk Leg workout and see how it'll get you guys really strong on your quads andyour hamstrings. So, let's get right into it. All right, guys. First step. We've got anawesome quadricep exercise. We've got the leg extension machine. Now, I know you guysdo this exercise a lot, but we're gonna throw a little different advanced variation to it.We're gonna do a rest pause set with this. So, what we're gonna do is we're gonna go10 reps, fairly heavy on the first set, we're gonna rest for 20 seconds, and then we'regonna go till failure on the second set. So,

you wanna you wanna pick a weight withthat first set, you're pretty close to failure at around 10, and that second set, you'reable to lift between 5 and 8. So, here's how it works. And another thing. If you're reallyfocusing on growing a muscle, you wanna keep your reps slow, in control. You wanna contractthat muscle, back down slow. So, you wanna be close to failure with that first set. Takesome deep breaths. Count to about 1520 seconds in your head. You are mentally prepared togo all out. The second set is so important once this rest pause starts to go all out.So, let's go for 6 here. That's not the rest pause. That was all so much harder than justdoing, you know, 34 sets, and then resting

2 minutes between. If you guys really wannashock your legs, shock any muscle into growth, try out the rest pause strategy. All right. Next step. We've got the singleleg. Some weird country in Europe dead lift, all right some people call it Russian, Bulgarian I don't know what the hell you call it but it is the single leg. Stiff leg dead lift.So, I'm gonna focus on each hamstring. This is an awesome isolation exercise, so if youguys are strong enough to go really heavy on the dead lift yet, it's gonna strengtheneach hamstring. So, let me demonstrate how to do it. You wanna hold the weight, so ifI'm going on my left side I'm going on my

left hamstring I should say I wanna holdthe weight in my right hand. So, new exercise that will work for your balance too. So, youwanna bring this leg back. Keep your leg straight. Okay. pause If you guys aren't flexibleenough to go far down at times, your muscles are tired then. And that's all. That's howit looks. Switch sides. And that's how that looks. Huhé So, awesome exercise isolatingeach hamstring. Each half is prepared for those really heavy dead lifts. All right, guys. Third part of the leg workout.We're gonna get right into the Dumbbell Bulgarian split squat. This is one of the most challengingleg exercises. I'm gonna focus on our hip

flexors, focus on one quadricep at a time.So, you wanna put one foot behind you, and you wanna keep your knee right over your toe.You wanna have slow control, and back up. Switch legs. All right, guys. Fourth part of the leg workout.We're gonna do weighted dumbbell stepups. We're gonna be engaging our hip flexors, reallynailing our quads. Now, we're gonna transition right into a weighted dumbbell lunge. I'mjust gonna walk down a straight line. I'm gonna go for six on each leg. So, let me demonstrate.So, you wanna pick a stepup box. We're You're at about 90 degrees when you take a step upon. So, drive leg up to here.

Glute Medius The Weakest Muscle in Your Lower Body

What's up, guysé Jeff Cavaliere, ATHLEANX . I'm going to show you today how to addressthe most underdeveloped, weakest muscle in your lower body, bar none. By doing so, we're going to help to improveyour big lifts. Like the squats, dead lifts, and certainlyany single leg activity because the muscle group that we're talking about here todayis the glute medius. Unless you're having a concerted effort inyour programming to train this muscle, you're

probably not doing it and you're leaving yourselfexposed to a lot of other damage down the kinetic chain. Most of that in the knees because we knowthat if you have weakness and instability up at the hips it's going to affect the positionof the knees and that most often will result in too much torque, and pain, and injury inthe knee. So what we can do for the glute medius is,we can do this in a lot of different ways. The first way to do it is to get up here againstthe wall, okayé Lift up your leg here.

This is not the leg we're actually workingbecause in order to get the glute medius, what we want to be able to do is abduct thehip straight out to the side. Now, when we do a closed chain it looks alittle different than it would traditionally as people know as abduction of the hip. This way. Straight out to the side. Well, when we do with our foot fixed on theground and you drop the hip out to the side, you're actually squeezing in.

you can see if I kept it going it's not differentwith the hip ending up out here on the outside of my body. So you will just allow yourself to get lazy. Drop down to the side. Allow your hips to drop down in this direction. The only thing that can actually bring themback up now if you do this right is the contraction right here of the glute medius, leaving itstraight across. Sideways.

You should feel it tightening right here inthe hip. Right in the butt. You come straight across and you try to liftyour hips up even a little bit more at an angle this way. You feel the squeeze, you let it drop andget lazy. Feel the squeeze, let it drop and get lazy. If you can't do 20 of these in a really slow,contracted way, squeezing every single time without the burn becoming something you can'teven tolerate, then you really, really have

weak hips. Even doing exercises like the squat when you'rebeing told to keep your knees out as you go down is going to become very difficult foryou and is going to be somewhat problematic when you try to keep your knees healthy whenyou're doing squats. But you guys know that there's different levelsfor different people. We can make this more difficult by addingsome resistance. So if we find that our athletes are strongenough in the bodyweight version then we add the ball.

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