LEGS | Frank Zane's Quad Separation Technique

[@lugerginyu]

Obviously the best bodybuilding channel on KZbin! That voice ;)

[@RawFitChris]

You like great voices listen to Sebastian Gorka.

[@JC-fw5od]

this guy has the voice like a narrator from a documentary. good stuff

[@agus_youtube]

Full workout time: 1h15min. I rested 60 seconds between sets. After 2 days I still have sore legs. Thanks for sharing your amazing workouts.

[@luislaurean8744]

Ive been trying out your workouts for about 3 days on my back, chest and legs, and all i can say is thanks. Recently I've been stuck at a plateu and these workouts have really shocked my muscle. You're the best.

[@VintageGenetics]

Thanks Luis. I'm glad it's working for you! awesome.

[@NousoftheSupreme]

This is EXACTLY what i was looking for, for a long time. Good job Wesley!

[@llg3pe]

This guy’s voice is great. He should be doing documentaries on Vikings or Norwegian black metal bands.

[@samsongracias7861]

As always your videos are a blessing. This one is no exception. God bless you brother.

[@stealthbombsmith7770]

Being a taller guy myself, I have alot of the same problems staying upright with squatting, the smith machine is a godsend without a doubt, keep up the great videos

[@almost5198]

just when i was thinking of new ways to hit the legs u come up with this :D(today is my leg day).You rock brother,keep them coming

[@VintageGenetics]

Good timing!

[@mmaali007]

Definetly going to try out that leg extension finisher, can only imagine the pump it gives :) Cant wait for the lean bulking video aswell, starting my bulk in 3 weeks and you always bring up good tips and interesting ideas. Great video as always Wes!

[@VintageGenetics]

Awesome pump trust me!

[@Hackneychap]

Best Training video's on KZbin. Well done Buddy.

[@cesarpinto3840]

another awesome video thank you Wesley and congratulations on your forty thousand and some subscribers keep growing keep getting strong and of course stay golden...

[@RevolverOcelot_]

happy 4th of July ! or 5th of July where you are . love the videos

[@zxtenn]

I will be 61 soon but in the late 70's I saw Chris Dickerson at a seminar, he only weighed 185 in competition shape, same as Zane

[@mikemendillo5584]

jim dandy Do you still workout Jim ?

[@SniperNationz]

Elevating my heels with something changed my life aha thank you

[@VintageGenetics]

Did for me too,!

[@tjay1743]

that 10_1 leg extention is awesome

[@davinderkaur4206]

"Extend your lags."

[@harryhairo7272]

Congratulations on 40k Wesley! but its just the start, we're aiming for millions

[@VintageGenetics]

YES! It's the start indeed. thanks.

[@JoseCastillo-oc5jy]

Thx for taking your time to write it out

[@mdavidon1]

Yet another great workout! Thanks :) Just what i needed after laying at the beach all day !!!!!

[@simonesonzogni6103]

Congrats for hitting 40k subs! Been following since 600 members, keep going!

[@VintageGenetics]

Thanks! Awesome that you're following for so long Simone, really appreciate it!!

[@chrisly3169]

Liked the video before watching

[@LeanMachineFitnessTV]

Great video. I think squats in a smith machine is underrated 💪🏾

[@JerkVegas86]

LeanMachineFitnessTV Definitely!

[@punypoppy9147]

I just started doing them myself and i like it! I had kinda forgot the whole thing of doing squats in smith.

[@MrBacktonature]

greetings from germany keep this amazing work going :)

[@SniperNinja115]

Great leg workout guys :)

[@TheJabberWockyy]

thank you so much for the pro tip on the squats works great! ur the best man.

[@sonkozhenia]

Thank you for the Gooolden content!

[@nitirajdaby2554]

Hey you mentioned hamstrings are one of your weaknesses. Back when I started I rarely did legs curls. I did lots of deadlifts and my hamstring strength greatly improved....So much that I was leg curling more than on leg extension. Maybe you could try that.

[@mani.temani]

Yoo I swear you got a national geographic narrator to commentate your video's! Professional maneee!

[@VintageGenetics]

I wonder how I could apply for a job there haha

[@shariqkhan8140]

Amazing content as always bro!

[@digi051669]

This is how you bodybuild. Take the ego out and simply focus on the goal at hand. Very good videos. Explains things really well. If you want to see videos that don't tell you much just watch Breon

[@mikemendillo5584]

I got to enjoy leg day ! I used to dread it,,,Your gym has some really nice equipment ! 💪😆

[@MrMark1]

I did this workout on Saturday and my quads are killing me! I've always had an issue with flexibility especially when squatting so having the heels raised worked great! Very surprised.

[@VintageGenetics]

Glad it worked for you, I was very surprised myself!

[@justinmiller6493]

Thanks, I feel like I learned some good info

[@hassanrmeiti3679]

Great video!

[@NavidArman]

Good job man 👊🏼

[@hessammusavi6988]

thank u man i learned alot

[@bogdanmarin4607]

at 8:55 did you wanted to say to point the toes outwards not inwards right ? because if you didn't i will got super confused ...

[@alisilarbi8073]

What's up guys. Welcome to Vintage Genetics. AWESOME INTRO

[@skbf2023]

nice video! thank you

[@classicvisionaesthetics6057]

Your brother is getting swole as well! #keepupthegoodworkguys

[@dmm02231]

Title is misleading. This video has nothing to do with separating quads.

[@willianalexandre8332]

what range in frank zane leg extensions? less at 90 degrees you looks less at 90 degrees and your partner training at 90 degress knees at leg extensions.... i use 90 degrees no lose tension in my quads.... i go 1 set this before leg day (high volume leg day) and 4 conventional bi lateral leg extensions after and 1 set frank zane leg extension finisher my workout.... i go lightweight probably 40 to 45 pounds.... something around of 3 bars of leg extensions machine....

[@drewkarp2367]

what kinda stretching are you doing both before and after ??? thanks for awesome workouts brother

[@casbah1982]

Make sure you only follow the best advices!!

[@amarsurwase4243]

plz upload calf workouts video

[@plinkert22]

also see feedback on ab exercises; it is physiologically impossible to defferentiate between the outer part of the calf, and the inner part. Vintage is cool (my personal opinion), but let's incorporate what science has brought us since then.

[@jaggeriscoughmedicine]

There is a way. Dont bend knees.

[@rodrigomiraglio3574]

wesley congractulaction by 40000 sucribers!!!!!

[@VintageGenetics]

Thanks!!

[@rairrock]

VintageGenetics going half a million now

[@SteveMe21685]

Can you please tell me the manufacturer of the adductor machine? Thank u buddy, great vid

[@arielBOSS11]

Hello Wesley, another great video thank you for uploading. I was wondering how many calories should I consume in bulking stage, because you said that during cutting stage you go down by 250 from maintaining your weight.

[@VintageGenetics]

Go up 250 from your maintenance levels, so that's 500 up from your cutting calorie levels. You won't bulk up fast, but if you would, it would only be mostly fat gain. The 250 calories ensures you slowly build muscle with minimal amounts of fat and you will keep the gains much easier and the cutting process will also be much smoother afterwards.

[@arielBOSS11]

+VintageGenetics Thanks!

[@amnd4864]

Do you have any advice for growing calves I have been really trying to focus on mind muscle connection more than anything, while doing rep ranges of about 20-25, but progress has been really slow.

[@MsAllan289]

In your opinion what is best, to train quad separated of hams, or do both at the same day?

[@alexwictor3130]

Sup dude, what music are you listning to while training? Keep up with the videos!

[@VintageGenetics]

Usually metal music. Awesome for intensity in the gym

[@josemamarinbenitez1277]

but if you go too hingh in legs extension can it damage your knees or not?

[@GreatWhiteNiko]

Seperation is great. But where can I see a video about separation? ...Protien is not bad either...

[@the_notorious_bas]

Those shoes... Darth Vader would be jelly

[@psychrolutesmarcidus396]

Hey ! How many times a week do you train legs ? and Wich one exercises i can replace Seated Leg Curls and Adductor Machine because i dont have those machines at my gym, maybe thrusts with barbells and opened legs at press machine ?

[@VintageGenetics]

I train legs twice a week. You can replace seated leg curls with standing leg curls or just do the lying leg curl again but with your legs spread apart more to hit a different angle. And the adductor machine works the inner thighs, so doing wide-stance squats or leg press would be great alternatives.

[@psychrolutesmarcidus396]

VintageGenetics ty !!!

[@TheMitmit03]

Is that just a wood block under your heel during your squat, I usually use 5lb plates

[@ibrid2die]

dem gym shoes dayum

[@blacklivessportsworldwide6967]

What shoes are you wearing I want to buy a pair those are super nice

[@VintageGenetics]

Ryderwear Raptors G-force!

[@KalVilmer94]

i never understood whats that half circle thing at knee eight on the leg extension,can anybody enlighten me?

[@floppyishere3210]

should I do my own routines for 12 weeks I'm training 1 year and I feel that I should do what's good for me

[@karamjeetsandhu5961]

sir my gym is a old school gym I don't have many modern machines . so please also tell substitute for some machines like abductor machine I don't have that so what exersice I could do in place of it.

[@VintageGenetics]

Wide-stance squats are a good alternative. Those also hit the inner thighs. Wide hack squats, wide leg presses hit the inner thighs too.

[@karamjeetsandhu5961]

+VintageGenetics thanks a lot

[@dawidlewicki9898]

notification squad!!!

[@digi051669]

Great

[@AmorFeyEsperanza2021]

What brand are your shoes ?

[@NANA-gy7yx]

What's with the Shoes?

[@markcalleja8463]

Yeah great voice

[@nikkinonose9316]

did he say "a plateau under my heels"

[@marmaladebrah]

haha its funny, even over there, the play the same gym songs xD

[@michelefarina1317]

Set Frank zanne?

[@mariosalinas9982]

What can I do when I have groin problems when I squat

[@mariosalinas9982]

+Carramba86 I do like 5 times a day

[@songokussj3966]

+Mario Salinas up it to 10 times a day and that should cure your problem.

[@nickc3053]

Tried the adductor machine for the first time today because the gym was quiet and wanted to see how good it was. Definitely felt awkward for 2 seconds as if i was prepared to give birth lol but youre right, the stretch in your hips and inner thigh is worth it

[@Zeno-js4fj]

Do u squat? If u do, try doing them before squatting

[@RockHardFitness]

Bro how sore were your adductors afterwards? I felt like crying hahaha

[@johnlee6994]

+Rock Hard Fitness I know I tried them for the first time and the next day I couldn't walk haha

[@nickmelow]

i tried it after watching VG , felt awesome but just made my hips too tight Edit : jk i meant the exercise thats opposite version

[@nickc3053]

esmeralda villafana Literally just started to squat again as well. Had a bad herniated disc injury from squatting years ago and required surgery this year. Only felt confident enough now to squat again with just the bar weight but yh ill definitely try this before squats. I assume that it would help you to squat much deeper right?

[@pike9105]

what shoes are you wearing

[@gymbro894]

He mentioned there name in one of his Q&A video's

[@pike9105]

ok ill go check thanks

[@imaforeigngypsy1450]

Ryderwear:)

[@MrBreakingbad]

Nike - Mission to Mars

[@WaRGamer1911VIDEO]

By the way his friend and everyone else should stop to use shoes with flexible sole like the nike roshe for leg day ( instabilities impact the knees)

[@differentvoices6241]

Can a natty do this

[@izzysparks181088]

What is your height, bro?

[@blaxican]

6"3' (190cm)

[@boykaboost3011]

Is it true deadlifts make you shorter?

[@DaveO0808]

+Sambo Buster what..? did you lose a limb or something?

[@boykaboost3011]

***** It´s a serious question, i know it might sound silly to some but there´s spinal compression and some believe it´s possible, for example elliot hulse claims squats can compress you absent things like stretching, foam rolling or yoga.

[@Sergeant1990]

I dont know but What im thinking now. If you have spinal compression it will expand to his normal size afther the deadlift. When you wake up you are longer then when you are through out the day. its the same thing. Maybe you are shorter after the deadlift, but the next day you will have your own lenght back. This is what I think I am no prof but this seems the most logical to me.

[@boykaboost3011]

Sergeant1990 Thx, do you do something to balance it out?

[@Sergeant1990]

I never had heard about if deadlifts make you shorter and its nothing to worry about I think. Maybe you can do pull ups but I wont put to much effort on it

[@MrZebbe23]

i can do 10 reps with 100kg on leg extensions (usually dont do dat cuz it hurts a little in mah knees the day after). My machine must be very different compared to the one on your gym

[@seaniesi8555]

You should study form

[@DenizBatu]

i can agree that 100kg isnt always 100kg depending on the gym i also believe that air circulation has a great impact too

[@VintageGenetics]

True, I used to be able to do 80 kg when I was 17 at another gym. Would be sad if I got 20 kg weaker in 6 years haha. It's different leverage points of the machine that could make it twice as heavy.

[@MrZebbe23]

+VintageGenetics That must be the case! Thanks bro!

[@jackychen8025]

Guys, my workout duration is 1 hour 30 minutes. Will that been too long?

[@VintageGenetics]

Not too long in my opinion with adequate rest and recovery and intensity during the workout itself.

[@jackychen8025]

VintageGenetics thanks for replied me bro!!Your videos help me a lot!

[@marcuscompton3772]

Trying to sound like the guy from Dorian Yates blood and guts

[@rockoramadevil]

such a great voice.....

[@khanbipul]

That smith machine squat makes my glute way too big.

[@richtexas4431]

Gay

[@yggmahbollen]

Hos the fuck did you get so big calves?! Train them every day ?

[@VintageGenetics]

Train them the moment I started bodybuilding, so 9 years long, at least twice a week.

[@rowdy.rockers]

In those days symmetry looked natural but nowadays if you don't have tree trunks your legs seem out of proportion! But it's not true...

[@shinbukan]

Where did you get frank zanes leg workout from? 😊😊

[@RodesLaw]

Why do bodybuilders wear basketball knee length "shorts"? Bust out your bodybuilding tight shorts dude. It looks like your wearing a dress. Now to the matter at hand, I was getting moderate gains from regular squats but I stopped them due to hip pain over this summer and did smith squats with narrow stand instead and my quad gains have been amazing. I'm talking tear drop action over a 2 month period while maintain constant body-fat percentage. I used to scoff at the smith machine, but I stand humbled now. #SmithGains

[@RockHardFitness]

Bro your voice is like red velvet cake..........NO HOMO hahaha I would pay you to commentate my life

[@dunnjefferson5837]

@ 3:05 please help this guy, his form is painful to watch

[@KostasKolias]

pretty sure a demon speaks through him at times ;)

[@thogro99]

jouw sportschool is echt groot, ik kan alleen squatten en leg pressen

[@YouriIsEenBanaan]

Echt? Bij basic fit hebben ze Smith machine, leg extension, leg press, abductors en vast nog meer

[@ashieash46]

I love your voice

[@sahenliyanage3688]

That position in smith machine is so much bad for ur spinal

[@GOATMENTATOR]

WHAT ARE THOOOOOSE?

[@andrewortiz3766]

Weight lifting shoes for buff guys

[@twindentists123]

Hi Vintage Genetics, Me and my twin brother have been subscribed to you for a while now and we really like your channel's content. Would you consider a collab by featuring each other on our channel's? I understand we don't have as many subscribers as you but we have a loyal family who will definitely support you. Please let us know - we would massively appreciate it ! Kind regards, Hassan & Hussein

[@stackindatpapa]

Work on you`re ankle mobility, I would recommend stretching and foam rolling your ankles.

[@LegendMathai]

Smith machine not saluted

[@joshuasmith5394]

no leg press

[@bruceallensmith4491]

quad separation technique? first cpl minutes all about Hams, I'm outta here.

[@iamjedi06]

...i know what you mean : \ i like how "cross fitters" think theyre doing a service to body building -> they are not! ------------> TAKE OFF THE LONG SHORTS AND PUT ON SHORTS TO SHOW THE QUADS IN ACTION OR AT LEAST PULL THEM UP TO SHOW THE QUADS! IS THAT SO FREAKING HARD? fuuuuck if you have small legs so what, at least small guys like the guy in the video will get motivated (fact)

[@housinauthority5258]

Bruce Allen Smith yes, go back to your 2 subscribers!

[@sugarray6250]

@@housinauthority5258 Hahaha

[@lenno2681]

No exercises will give you separation except the treadmill.

[@sbFreakinxRican]

if you can round out the muscle bellies then you can add separation

[@verydarkelf7083]

bollox

[@andrewortiz3766]

Separate the quads by lifting to failure none of your claims are time tested or science based. It's ridiculous

[@aaronserrano1333]

First