Damn, seems like I found one of those criminally underrated channels. Simple yet well done video, and lots of other interesting videos as well that I will watch for sure. Keep doing the good work. Use more clickbait-y titles and offer popular topics, and hopefully the algorithmic gods will bless you.
@HouseofHypertrophy2 жыл бұрын
Thank you for the kind words and advice, I appreciate it :)
@Nial3 жыл бұрын
Bro what is this content jesus christ. The quality is up there with jeff nippard, jeremy ethier etc.. bro keep at it thsi is some quality content.
@HouseofHypertrophy3 жыл бұрын
I appreciate that! thank you for the kind words :)
@sarukansegar40662 жыл бұрын
Damn true Bro🤙💯👍
@michelrood29662 жыл бұрын
Jeff nippard?? Lmao
@deadliftalot2 жыл бұрын
Comparing such high quality content with Jeremy either or Jeff nippard is an insult to this guy's hard work . His work is comparable with flow high performance .
@michelrood29662 жыл бұрын
@@deadliftalot If you follow Nippard you havent a clue about BB.
@rizzwan-420692 жыл бұрын
i want to say even if deep squats produce the same amount of hypertrophy as a 90° squat it's better to do deep squats for the joints
@arch00492 жыл бұрын
Great video. 75-90% of the time my only training of legs is squat and bike/run sprints. Periodically I will go on a few months of deadlifting and other moves while bulking to push my total strength higher. I will say this about people who primarily squat, we are rarely let down by the power, performance and appearance of our legs. You can say the same thing for people who are primarily deadlift focused. In my opinion if your base leg move is squat and/or deadlift, you will be happy with your outcomes. The people who seem to least happy with their legs seem to prioritize machines, leg press and lunges in my experience.
@utliscarletaaron6287 Жыл бұрын
Lunges are great, and most aren't good at using machines correctly
@tristandrew59033 жыл бұрын
Cool video. As a case study, due to knees which seem sensitive to other quad exercises, I've only done squats and stiff dead or ham curls for the last 18 months. I used to to squats, press variations and switch up with lunges. I can confirm I had no size reduction, a small gain in both strength and size in fact. I've been training 11 years and do 5-10 rep sets all the time. I agree with the part under development of rectus muscle though so might start doing some careful extensions. In my opinion, yes squats are sufficient for overall leg development with one hamstring exercise.
@HouseofHypertrophy3 жыл бұрын
Interesting, thank you for sharing!
@sahilsvision2 жыл бұрын
This channel is so underrated. Keep up the great work!!
@HouseofHypertrophy2 жыл бұрын
Thank you so much my friend!
@EthanWhitby2 жыл бұрын
It would be cool to see a plan or something which theoretically stimulates the most muscle groups based on this research.
@HouseofHypertrophy2 жыл бұрын
I plan to make content related to this :)
@lsporter882 жыл бұрын
Very thorough and helpful. Thank you and excellent presentation.
@HouseofHypertrophy2 жыл бұрын
No problem, thank YOU for checking out the video!
@JulioCesar-hh9wq2 жыл бұрын
First video i see from this channel, really enjoying it, nice work
@HouseofHypertrophy2 жыл бұрын
Thank you so much dude, welcome!
@areelzmusic2 жыл бұрын
Excellent explanation!
@HouseofHypertrophy2 жыл бұрын
Thank you my friend!
@alexgruber35272 жыл бұрын
I can assure you that squat only will up your strength and mass in your legs. Reach you maximal squat strength for your natural frame first (aprox. 2,5-3,0x bodyweight) and then after 5-10 years of squatting, decide if the muscle mass on your legs is enough ...
@DiskoKDiskoL2 жыл бұрын
3x bw? Cmon bro...
@coachandrewb2 жыл бұрын
I always say lunges and deadlifts are pretty much all you need for legs. They just transfer to real life so well. Now for hypertrophy the key is always do whatever you enjoy because you'll push yourself harder and effort is the biggest factor.
@rodolfolorote90592 жыл бұрын
I respect your opinion but for me effort is not the biggest factor, effort is the bare minimum. I see people going to the gym daily and training hard and still cant grow, they have the effort just lack the knowledge to train and eat correctly for hypertrophy. Knowledge is the biggest factor.
@platinumstorm25212 жыл бұрын
@@rodolfolorote9059 I'm hoping this is my case
@mustaphas49102 жыл бұрын
@@rodolfolorote9059 yes i was training hard for 1 year very little growth training hard doesn't mean you grow big muscle
@SMega2 жыл бұрын
optimal growth is a combination of effort, nutrition and recovery. you can't prioritise any one over the other, it needs to be a synergy of all the components
@robzsarmy54712 жыл бұрын
Eating and genetics is the most important for sure . You need to eat to grow
@zerrodefex5 ай бұрын
Those cable abductor and adductor exercises have done wonders for improving my stability and fixing the tweaks I kept occasionally having during squats.
@daniels03763 ай бұрын
You're criminally underrated bro
@HouseofHypertrophy3 ай бұрын
I appreciate that dude, thank you!
@christopherseat98712 жыл бұрын
Excellent session
@raygengamer84402 жыл бұрын
Single leg work don't skip that. It helps build the tear drop muscle the VMO
@connorjohnston30224 жыл бұрын
Good informative video, keep up the good work
@HouseofHypertrophy4 жыл бұрын
Thank you, I will try my best :)
@Leonidas-eu9bb2 жыл бұрын
deep squats and sprints is all you need.
@9latinumStudioz2 жыл бұрын
Amazing video 👏👏👏 exactly what I needed 👌
@HouseofHypertrophy2 жыл бұрын
Great to hear! Thank YOU for checking the video out!
@douglascampbell64822 жыл бұрын
Another great video. Love the evidence basis, format and narrator’s voice. Would really appreciate a “maximizing the glutes” for aesthetics-minded lifters.
@HouseofHypertrophy2 жыл бұрын
Thank you so much dude, that's very kind of you. I do plan to make content on glute training (and training for other muscles) :)
@robertobonilla_clinicamedex4 жыл бұрын
Great, as always 👌😉
@HouseofHypertrophy4 жыл бұрын
Thank you very much! :)
@danfg72152 жыл бұрын
I never cared about my butt, but now that I learned my deep squats engage the glutes way more, I'll pretend I've been doing it on purpose all this time.
@HouseofHypertrophy2 жыл бұрын
Haha
@HaIsKuL2 жыл бұрын
All I needed to know was that compound exercises increase testosterone and the squat being the most effective form, form me to never neglect progressive overload of squats.
@carlosaugustolozanomarmole21714 жыл бұрын
Great! you have very useful information 💪🏾👌🏾
@HouseofHypertrophy4 жыл бұрын
Great to hear, thank you!
@hondaman331710 ай бұрын
I only do front squats and then high bar back squats for a total of 10 sets twice a week, low reps, slow eccentric, pause at absolute bottom, shoot up fast...... and my legs have gotten thicker for sure. Have been regularly squating for 20 years, just recently switched from high rep to low rep with slow eccentric and pause at bottom last year and the results are impressive.
@56rounakyadav443 жыл бұрын
Good content man keep uploading
@HouseofHypertrophy3 жыл бұрын
Thank you! :)
@MediHusky2 жыл бұрын
I'm just glad I have the right levers to do ATG low bar squats.
@TheSunnySide2 жыл бұрын
Great video. Super informative thx- S
@HouseofHypertrophy2 жыл бұрын
No problem, thank YOU for checking it out!
@onechampion41283 жыл бұрын
Thansk for the vid man
@HouseofHypertrophy3 жыл бұрын
No problem :)
@Sanjuro3134 жыл бұрын
Very informative video, Thanks!
@HouseofHypertrophy4 жыл бұрын
No problem, thank you for the kind words!
@martinroncetti41342 жыл бұрын
Good video, my only (minor) criticism would be that you did not touch on the muscles of the shin.
@itzkeven4 жыл бұрын
Thanks, useful information
@HouseofHypertrophy4 жыл бұрын
Nice to hear, thank you very much :)
@__-wm9lu3 жыл бұрын
I did only squats and my rectus femorus got so unbalanced that I’m trying to recover from knee issues almost 2 years later.
@HouseofHypertrophy3 жыл бұрын
I'm sorry to hear that, I hope it all goes well!
@janterri35392 жыл бұрын
Were you doing it correctly?
@__-wm9lu2 жыл бұрын
@@janterri3539 definitely not, I also had some atrophy from crash dieting and sitting around
@janterri35392 жыл бұрын
@@__-wm9lu I hope you recover.
@__-wm9lu2 жыл бұрын
@@janterri3539 kinda did. Knees over toes and goata. No more pain
@algrundau94415 ай бұрын
So the groups that ALSO Deadlifted and followed a more balanced routine actually grew more than the group that was doing a whopping NINE SETS OF SQUATS TWICE A WEEK????......9 sets of squats rice a week? ...Well no kidding. How many college focus groups have athletes that can tolerate that workload and expect to grow.? ...Also, had ALL forms of squats be incorporated ie, Front Squat, Zercher Squat, Goblet Squat, Sissy Squat, Hack Squat, Sumo Squat, Bulgarian Split Squat ect ect.Over the 12 weeks. ..Would we even be discussing if the 4 quadriceps were not being sufficiently trained?
@adammac49606 ай бұрын
Although the squat has been deemed a simple exercise I can guarantee a hell of a lot of average joes don’t have the ankle or leg mobility to do them effectively. In the military we are made to do things like CrossFit etc. we are not athletes. Most of us have got fucked knees, back problem, shoulder joint issues, fucked ankles etc. we are not coached on how to do the movements properly and squat is a prime example of that
@thebodybeatdownDiTi2 жыл бұрын
squats are not all you need. OR not for me anyways. Squats dont hit my quads for nothing. Rather i go light,medium,heavy,get as close as i can to parallel or just before it..AND NO going ATG wont help. All that does is put more work on the glutes and hams more than i already feel..hack presses and leg extensions are needed..
@MaRaX932 жыл бұрын
Love the dyels in the comments that found the perfect excuse for not squatting, based on studies using smith machines, people who have been lifting for 9 years and n=9 subjects.
@revertednconverted3 жыл бұрын
Great 👍 Concise abd useful
@HouseofHypertrophy3 жыл бұрын
Awesome to hear, thank you for your feedback!
@gjbaker14742 жыл бұрын
damn this video is awesome
@HouseofHypertrophy2 жыл бұрын
Thank YOU, that's very kind of you!
@thebodybeatdownDiTi2 жыл бұрын
Smith Machine offers amazing squats along with tons of other movements..
@sunshinehappyfuntimes2 жыл бұрын
Do you have an opinion on resistance bands? I can't find much research on their effectiveness. If you are able to exhaust the muscles using resistance bands, then it should reason that hypertrophy and strength gains would be attainable, right? Would you ever make a video on this subject? P.S. I unsubscribed from JN because I like your channel a lot more. This is my favorite fitness channel now!
@HouseofHypertrophy2 жыл бұрын
Yeah, I think resistance bands can build muscle and strength! More research is needed to determine their true effectiveness, but so long as you can take reps to failure within the 7-40 rep range, presumably resistance bands would stimulate hypertrophy well. Thier "strength curve" could be somewhat suboptimal though, as resistance banded exercises tend to be most challenging when the muscle is close to fully shortened, and the evidence is increasingly suggesting that exercises that stress the muscle at a more so lengthened position is better, so this might be a limitation with resistance bands :)
@RimshotsandNamaste2 жыл бұрын
@@HouseofHypertrophy oh.. This is so well summarized!
@fernandocabanillas81332 жыл бұрын
Question, I’m a 45 year old male with a bad right knee from jumping out of planes during my military career. The unit that I belonged to was really big on lower body strength but family life and god dam Krispy Kreme have lead to my once machine type body to become more of a dad bod. In reality I’m not interested in being that machine anymore I just want to have nice looking legs again. I have access to a squat rack but I find that my knees really hurt from quadriceps tendinitis and am nowhere near what I use to squat. Again just want nice looking legs again. Any suggestions? Thank you
@HouseofHypertrophy2 жыл бұрын
Bulgarian split squats could be a great alteranative!
@GUITARTIME20242 жыл бұрын
Sitting leg press. Don't go heavy. Do warmup set first.
@fernandocabanillas81332 жыл бұрын
@@GUITARTIME2024 thanks guys
@DanRichter2 жыл бұрын
All I do is squat and deadlift. My legs are literally too big, I can barely find pants that fit, thinking about cutting back
@HouseofHypertrophy2 жыл бұрын
You must have some great genetics for the legs, haha :)
@GUITARTIME20242 жыл бұрын
Lower the weight. Joe Rogan legs don't look good on many guys.
@teerawat28973 жыл бұрын
Your deserve more fame you video is fabulous better than some channel name start with V
@HouseofHypertrophy3 жыл бұрын
Haha, thank you for your kind words :)
@skysouth2 жыл бұрын
Ivan will rock up i just know it
@DrMarvinLara Жыл бұрын
Been training for 20 years and I found my legs were their biggest when I had a leg press incorporated at the end of my workout. Would do like 10-15reps. Been working out at home for the last 10 years, no leg press, so my legs are smaller than they were in my gym training days
@Carlos_vibes675 ай бұрын
That's is all I do front squats and back squats 2 times a week and pistol squats German volume training
@therealtom2 жыл бұрын
Based on this video, I'm prolly just gonna squat, deadlift, leg extension, and calf raise
@joemorgenstern98462 жыл бұрын
I never knew the different leg muscles were Harry Potter spells.
@HouseofHypertrophy2 жыл бұрын
Haha :)
@Sean_Shaun_Shawn2 жыл бұрын
I'd give a shout out to the Good Morning- a dramatically underrated exercise that's a bit of a half-way between the Deadlift and Squat and great for the hammies and glutes but also hits quads and more depending on your setup and makes a great stepping stone for those with little Deadlift experience.
@hijo19982 жыл бұрын
Why would it hit the quads? Makes no sense
@one80sx3 жыл бұрын
Very informative
@HouseofHypertrophy3 жыл бұрын
Thank you!
@Alex554552 жыл бұрын
Awesome video, the problem with the squat is people blindly put it on a pedestal as this must do exercise for leg growth. The squat is no doubt a very good exercise but it’s not this magical exercise that makes it superior other similar exercises nor do you have to include the squat to maximise leg growth. Also before someone tries to blindly have a go at me for “trying to avoid the squat” I actually do have deep high bar squats in my program very regularly along with other leg exercises such as leg press, hack squats, leg extns and curls, RDL, good mornings, calf raises and presses etc.
@HouseofHypertrophy2 жыл бұрын
100% agree with all you've said!!!
@k.r94946 ай бұрын
Untrained men can get leg hypertrophy from driving up on bench press. What is considered below 90 degrees in these studies, it sure as hell isnt atg full knee flexion as most people cant do this with bodyweight even with squat shoes without mobility training.
@claritycome2 жыл бұрын
Untrained people are not very indicative of trained people. Unchecked form is not indicative of the results correct form can produce.
@Anabsurdsuggestion2 жыл бұрын
Yeah this is my suspicion. I think Dr Mike Israetel would question whether people have the correct form before acknowledging any results of squat testing!
@ChaosBW2 жыл бұрын
Squats SUCK I prefer the leg press It's the mindset machine Makes me feel like Hercules I leg press 1200lbs I have no idea how much I squat I have never done a single squat since highschool
@dariusmocanu25382 жыл бұрын
leg press is done by machine, not your legs
@Nic-te3vq2 жыл бұрын
That’s because of the angle of the machine
@seanharris84192 жыл бұрын
As a powelifter I rarely do anything else for my legs besides squats and deadlifts and I have 2 tree trunks. Maybe just good genetics for it.
@avinashtyagi2 Жыл бұрын
Short answer, NOPE!
@user-jl2wd1it8h2 жыл бұрын
My friend Domingo got into uber too fast one day and bumped his groin. He ended up busting a nut and having seizure.
@bleedingthroat86652 жыл бұрын
One shoutout from Jeff Nippard or someone else and this channel blows up.
@haczabim3 жыл бұрын
Interesting, but then why do Olympic weightlifters have legs so big? As far as I know, almost all their training is done with barbells-squats and deadlifts
@HouseofHypertrophy3 жыл бұрын
At the elite level, you probably have to consider 'special' supplements. Squats without question will grow the legs, but as shown here, for maximizing overall regional growth (particularly the rectus femoris for the quads) squats probably will not suffice. This video did not address deadlifts, but that will of course help growth (particularly for the hamstrings which squats do not heavily train).
@giorgioanastasios47343 жыл бұрын
They have genetics for that style of triainning. Most with wider waist and ankles. Which doesn't look as good as a bodybuilder. No one needs to squat. Overrated. How many powerlifters look.like a chris Cormier or flex wheeler or.shaun rhoden ? All prefer leg press hack squat and lunges
@michelrood29662 жыл бұрын
@@giorgioanastasios4734 Everyone has perfect exuses on legday..Tom.platz the quadfather
@jerrystone88562 жыл бұрын
@@HouseofHypertrophy Yep that's it blame it on steroids. You must be a little dude to .
@lefroste63702 жыл бұрын
@@jerrystone8856 low iq detected
@georgigoshkov2 жыл бұрын
you may site as many studies as you want but for me ass to grass deep RPE 10 Squats get me crazy gains
@TorAndreKongelf8 ай бұрын
For training hams in a leg exercise it has always been a thing that you can train hams on a leg press. Some say this has been debunked. And as you point out the hams are not used much when you have hip extension and knee flexion at the same time. But if you put your feet high on the sled og the leg press so when you are in the bottom position you have very little knee flexion and massive hip extension would this not be good for hams?
@NBDYSPCL2 жыл бұрын
I like doing front squats for the anterior chain and RDLs for the posterior. I usually follow that up with cable crunches or Hip thrusts. I work out alone, dont have much weight and have knee issues that i dont feel comfortable going heavy on. And i like engaging both chains in the leg workout. I stand all day, so i dont need to do calf raises/i do them throughout the day to wake my legs up.
@hrsmp2 жыл бұрын
RDL's are not enough for posterior chain because they don't load short head of biceps femoris. For that you need to add either nordic curl or dumbbell hamstring curls.
@zero-jee2 жыл бұрын
Im curious what software you use to create these videos? They always look great.
@HouseofHypertrophy2 жыл бұрын
I create the illustrators on adobe illustrator, and put them in an animation format on VSDC editor
@randyogue20322 жыл бұрын
Not linking the study and removing control group from video graph... unsubscribing because of this.
@HaharuRecords2 жыл бұрын
That being said☝️😊2:44
@GY99442 жыл бұрын
I dont have access to barbell since I work at home, would a kettlebell work for all the things you’ve mentioned in this video?
@yair-talmeisler285410 ай бұрын
does a regular deadlift and a RDL hit the hamstrings and the glutes? the same about a hip thrust
@luigismushrooms57012 жыл бұрын
I squat deep and I bring the cake
@HariboStarman11 ай бұрын
What about front squats for the quads vs back squat?
@kajusbajus Жыл бұрын
Brignole was right about squat was not the best leg exercise .
@TIGERHOOD2 жыл бұрын
Nice video but I have a question, are leg curl/extensions on machines really worth? Or does it only for Rectus femoris? Because you mention on the video that other exercises without equipment (like lunges) are also good. I have bought a leg curl/extension machine for a quite a lot and I’m just thinking to re-sell it or just keep it
@HouseofHypertrophy2 жыл бұрын
Although there's no research on it, I think leg extensions are probably going to be better for the rectus femoris than lunges, because lunges still involve knee flexion/extension and hip flexion/extension, a movement which still technically will result in the rectus femoris being unable to produce lots of force (this is not the case with a leg extension). However, reverse nordic curls (a bodyweight exercise) are likely very good for growing the rectus femoris, so this could be an option if you're not a fan of leg extensions. Hope this helps!
@TIGERHOOD2 жыл бұрын
@@HouseofHypertrophy Nice! Did not know about that. Thanks for your comment, I am a fan of leg extensions but I am not a fan of expensive stuff.. Otherwise we have a non-pulley lex extensions like titanfitness or bodysolid which are quite good but they offer less ressistence in comparisition between pulley (stack weigh) leg extensions.
@samuelsikulinec51872 жыл бұрын
All i do is squats and it's going pretty well
@HouseofHypertrophy2 жыл бұрын
Sweet!
@Ansachu Жыл бұрын
So a low bar squat will not make significant difference for hamstrings?
@HouseofHypertrophy Жыл бұрын
I think it will probably be slighly better, but I'm still skeptical it would be that great
@blynnliriahn41822 жыл бұрын
It's not enough but the basic one!! Good luck trying to grow legs without it!
@davidskch2 жыл бұрын
is there a summary? so does pure squat work? which workout program is the best?
@fk9277 Жыл бұрын
it would be so good if you could write a course for brilliant
@mr.potatohead61382 жыл бұрын
I think lunges are actually better leg exercises than squats.
@jerrystone88562 жыл бұрын
I think you got it backwards
@mr.potatohead61382 жыл бұрын
@@jerrystone8856 actually, no u don't think I do. Walking barbell lunges are probably best leg builder imo.
@NLLeFa2 жыл бұрын
You can't overload as heavy with lunges. Your arms will give up before your legs reach actual muscle failure. On back squats you can do that. Even if you put the bar on your back for lunges as well, balance is another factor that can't be compared with the squat. Lunges is a great accessory, but just doesn't beat the squat.
@jonesy15892 жыл бұрын
@@NLLeFa You don’t need to overload with heavyweights for muscle growth, lunges has its on benefits compared to squats
@funkmaster22583 жыл бұрын
I suspected some of this.
@celestialarmor6958 ай бұрын
What about a body weight squat with a weighted vest
@eagle58185 ай бұрын
Same sht
@chayoto Жыл бұрын
How would sprinting uphill stack up?
@spitz46162 жыл бұрын
Are you 'Simple Trader'? the voice is similar..
@HouseofHypertrophy2 жыл бұрын
I am not, haha :)
@wdadwawdadawdwdwa41332 жыл бұрын
Are you a researcher or what's your background?
@1922johnboy2 жыл бұрын
Excellent thanks. Algorithms haha!
@HouseofHypertrophy2 жыл бұрын
Haha, thank you so much :)
@kovar23442 жыл бұрын
For Leg Growth? Yes we can argue. For life? You already know :)
@HouseofHypertrophy2 жыл бұрын
Haha :)
@ezechieltahapary10383 жыл бұрын
I wonder how the video would be if it was about the pull up for the upper body...
@HouseofHypertrophy3 жыл бұрын
Pull-ups actively involve the numerous back muscles as well as the biceps. The chest, lateral/front delts, and triceps do not actively contract during pull-ups. So although pull-ups will be pretty good for back/biceps growth, it's far from sufficient for total upper body hypertrophy.
@ezechieltahapary10383 жыл бұрын
@@HouseofHypertrophy thanks for the answer, and keep up the good work!
@trapps75 Жыл бұрын
Squats work 30-35 % for thighs it works your hips glutes more and.destroys your spine if squats so good why doesn't everyone have Tom platz legs that's because it's about the genetics your born with not the exercises or routine your doing
@MohammedAlMuhtadi2 жыл бұрын
tom platz is searching for your location
@HouseofHypertrophy2 жыл бұрын
Haha :)
@DMANNstar2 жыл бұрын
The guy telling you all these don’t even lift I can tell and if he does he isn’t big at all probably less than an average physique. It’s always the skinny people telling people what to do. If that’s correct show us on your own physique.
@sword-and-shield Жыл бұрын
If you don't squat you are squat.
@nobleman10303 жыл бұрын
Great
@HouseofHypertrophy3 жыл бұрын
Thank you :)
@justinw17652 жыл бұрын
Comment for the capricious god called "algorithm".
@HouseofHypertrophy2 жыл бұрын
Haha, thank you dude, I truly appreciate YOU!
@VakoCavender2 жыл бұрын
diet is
@dersven41222 жыл бұрын
This video is too short. Lower body is roughly 40% of the body. Compared with the bench press video, which discusses only the chest and is 27min long, you should have put more effort in this. The quality is good as usual though
@Glockhead12 жыл бұрын
of course it is. if not then you not doing enough. f all other legxercises
@lort60222 жыл бұрын
No, it's not. But it's better than nothing.
@HouseofHypertrophy2 жыл бұрын
Agreed! :)
@rafael_ellanios27083 жыл бұрын
Plz make a video how to build big legs with lunges without squats for those ho have lower back pain.
@HouseofHypertrophy3 жыл бұрын
I will be making a video on how to maximize quadriceps growth, in that video, I'll probably mention that range of exercises that can be used (including lunges).
@doncornetto2 жыл бұрын
"Smith machine squats" sorry this video is pointless