Quad Focused Leg Day With Dr. Mike

[@fit_pharmd4830]

WARNING -- LONG COMMENT THAT CRITIQUES YOUR FORM (in a nice way I promise) DR. MIKE ----- I realize you know your shit but I'm going to ask you to tweak your form just a bit on those seated Hamstring Curls. It may require you to decrease the weight initially but I guarantee you'll get a better contraction. FIRST: secure your whole back against the pad by pushing against the handles in front of you. Do not let your lower back come off that pad the entire set. SECOND: relax the muscles in your lower leg so that your feet are more or less just hanging there. Your toes should be pointing towards the ground, not flexed and pointing up towards the ceiling. THIRD: start with lighter weight bc this will target just your hammy's. It removes the lower back and glutes from the movement. The key is to keep your lower back pressed against the pad and your feet loose at the ankles. If you watch your form you'll see your lower back comes off the pad with each rep. This activates the lower back and glutes taking away the stress placed on the hamstrings. Use this form on any hamstring movement. TRUST ME IT WILL WRECK THOSE HAMSTRINGS!

[@RenaissancePeriodization]

Thank you for the critique! If you don't mind, I'll critique your critique lol! All in good sport. "It may require you to decrease the weight initially but I guarantee you'll get a better contraction. " There is an assumption there that I'm not getting good contractions, and another assumption that contraction feel predominates over external load in all cases of ham curls, which might or might not be true, especially on an individual basis. "secure your whole back against the pad by pushing against the handles in front of you" Unfortunately there are no handles on the machine, but I did push very hard on the pad, replicating that effect to some extent. "Do not let your lower back come off that pad the entire set. " Why not? Does use of the lower back decrease drive to the hams? Also, by focusing really hard on the lower back, is there a chance we decrease focus on the force production by the hams and the raw stimulus magnitude of the movement falls? Things to consider. "relax the muscles in your lower leg so that your feet are more or less just hanging there. Your toes should be pointing towards the ground, not flexed and pointing up towards the ceiling." Thinking about relaxing some muscles while firing others may reduce the total neural drive to the hams and thus potentially decrease the stimulus. I usually prefer to focus mostly or only on the target muscle and movement, and if other unrelated body parts do some interesting though not interfering things by default, I'm ok with that, and it allows me to keep my focus where it's best used, as focus is a limited resource. "start with lighter weight bc this will target just your hammy's. " Is it true that lighter weight switches muscle targets in this case, or perhaps just lets me do more reps? "It removes the lower back and glutes from the movement." I understand that removing these muscles can reduce local non-target muscle fatigue and systemic fatigue, but trying to do the movement in an over-the-top strict way might actually reduce the stimulus so much, it may not be worth the tradeoff. As long as I'm not ACTIVELY using my back and glutes to propel the weight (I'm not), a bit of movement from them might be fine. "This activates the lower back and glutes taking away the stress placed on the hamstrings. " Is it true that activating the lower back and glutes reduces stress to the hams? Maybe their activities allow the hams to enter into deeper stretches and higher peak contractions, improving the movement? Also, if they become more active, might that not mean extra reps, ADDING to the already-maxed hamstring activity, and not detracting from it? Just food for thought!

[@rockon8174]

John Meadows already showed how to prevent the lower back from coming off the seat. Matter of warming up with lighter weight and stretching the calves in-between the lighter warm up set. It's a flexibility issue. As for the toes, having them point UP in dorsi flexion allows for more force generation for the hamstrings. Flexing toes forward engages the calves.

[@Grumbledookvid]

@@RenaissancePeriodization I do hamstring curls with my entire body not even touching the seat

[@mihailmilev9909]

@@Grumbledookvid lmao

[@dessertstorm7476]

I dunno why people push themselfs back into the seat. If you wedge your butt in then lean your upper body forward and grab the pad, your butt is not coming out. doesnt require any overthinking either. Maybe there's a good reason other people dont do this, (please tell me if there is)? Not sure, but leaning forward sure keeps your lower back completely out of it without being a distraction, and you get a better stretch on the hamstrings.

[@JonEllg]

PLEASE, more of these training videos with Mike and or the RP staff with the context and training explained. It's awesome to actually see you in the 'trenches', executing what you're giving so many great lectures and talks about - because much of it comes DOWN to the actual training.

[@chaosdisciple3052]

Completely agree. I hope that this becomes a trend with other Fitness KZbinrs.

[@emmang2010]

Cannot agree more with this comment

[@nicolasklug2311]

I was gonna comment but you could not have expressed my thoughts better ! I love RP's content but this solo Mike raw footage with no hardcore music was fantastic. Def want more of these 👍

[@ryan_dosa]

Agreed!!!! This ^^^^^. Beautiful 🤩

[@minimalsheep8900]

What does "much of it comes down to the actual training" mean?

[@joetalarico3894]

Dr Mike is so consistent not only is his RP logo and gym outfit red and black. He only trains in gyms that are red and black (dragon lairs and now krocs)

[@moreflexmoresex3011]

His shirt is actually red and white...

[@joetalarico3894]

@@moreflexmoresex3011 but his shorts are black…

[@MisterHui]

Plus his face is red and beard is black.

[@deriusjones3024]

@@MisterHui 😂

[@deriusjones3024]

Noticed that lol

[@markintog13]

Sometimes by only watching mike doing the coach part becomes easy to forget the absolute UNIT that this man is

[@rockyevans1584]

He trains like he's being coached by himself

[@clarkkant5322]

"The thing with pain... if it doesn't get any worse, especially if it gets better as you do sets, it's probably not a big deal" - That a Ronnie Coleman quote?

[@ForestCrosbie]

I think it was Branch Warren who said that 😉

[@rockyevans1584]

If it gets better you probably aren't aggravating any mild injury, and may be healing it through blood flow and stretching under load

[@davidlakes5087]

Light weight! Light weight!

[@demrobinson9]

1:26 4 sets 10-20 reps Seated Leg Curl 3:54 4 sets 10-20 reps Leg Press 7:30 2 sets 5-10 reps Safety bar Squats

[@diegopepsko1512]

8:44 contemplates life

[@diegopepsko1512]

8:44 contemplates life

[@tydupont8084]

I can’t get over how perfect Mike’s squat form is. It’s immaculate. One day I hope to achieve that depth without having elevated heels

[@lucasricardofolco442]

7:44 that is one of the most beautiful squats I've ever seen.

[@silencerbear9347]

He stays so upright its amazing. i would just fall backward.

[@lucasricardofolco442]

@@silencerbear9347 I've never squated using a safety bar but I can imagine that it must be closer to a front squat in the sense that it may help you stay more upright.

[@josephchu3322]

@@lucasricardofolco442 mimics a high bar squat

[@lucasricardofolco442]

@@josephchu3322 You're grabbing the safety bar handles in front of you. I know that the bar is placed in the rear part of the neck. With your hands in front of you your balance is better as it is while you place a weight in front of you.

[@flabio7074]

@@lucasricardofolco442 it’s cambered so it’s somewhere between a high bar squat and a front squat. The handles in the front are just to keep your elbows comfy

[@dimana_b]

Dr Mike: *casually leg curls the entire stack*

[@adrianan9762]

I really appreciate how u guys show the prep period before sets. we do enjoy training, but it doesn't mean it gets easier. respect

[@jaydonwells4779]

We need more Dr. Mike training videos!

[@nicolasklug2311]

Agree 100%

[@fedelercari]

We need ALL the Dr. Mike training videos please!!!

[@nicolasklug2311]

My exact thoughts !

[@JuliusCaesar103]

Dr. Mike rocks, the more I experience of him, the bigger a fan I become, and I've been following the doc for years already.

[@Dingo2599]

Leg day has be become my favourite day after watching all the RP leg sessions

[@aqwdued7777]

8:08 Mike laughing at the mere mortals in acknowledgement

[@RenaissancePeriodization]

That quote was from Janae Kroc... no mortal! - Dr. Mike

[@sourikray1997]

8:07

[@The3Lego3Freak]

Absolutely love your lectures but these videos are fantastic too because I can actually see the technique/form you use

[@zeehawk6328]

appreciate the insider look at your own personal training. super cool to watch you in your own element and see you execute

[@jechskjo7925]

You really need to do a video on (RP) myoreps. The way Børge Fagerli coached them (at least in the past) was essentially just a giant set; one working set, breath, 3 reps and repeat until you couldn't hit 3 and that's it, you were done with the exercise (which was some sort of bicep curl).

[@ashleyhenson9901]

That bar path on the squats was perfection!

[@tydupont8084]

I love how he’s training in bowling shoes.

[@loljk9443]

Olympic weightlifting shoes *

[@jamesr6550]

This is the perfect style vid. Please keep these up

[@marklong2409]

Hi Mike, can we have more of chef Mike? I've forgotten how to prepare my rice-a-roni

[@eagle5501]

Great control and depth. Made it look easy which it isn't. Well done.

[@Concreto1984]

I hope your back is well. Great video, you absolute unit, you!

[@magichistory3386]

I’ll be disappointed if you aren’t throwing up like a warrior in this

[@tayloroxelgren264]

I feel like that isn’t what sustainable training looks like. Maybe the week before a deload

[@magichistory3386]

@@tayloroxelgren264 it’s a joke

[@brandonburns7420]

Dr. Mikes a fucking monster!

[@unowackelin.5152]

Bonus point time. Børge Fagerli, he was my mentor when i started working as a PT. Now i would love to study under you

[@jamesbarber6375]

Be interested in a video on Myo reps for sure. Especially as to how to use in conjunction with RIR.

[@davidkroukamp]

For sure! Right now I use them when I'm at 1-0 RIR those days I just don't feel as strong, myo rep to get those last 4 reps or whatever. Would be great to hear Dr Mike's take on it. Even with RIR maybe I missed it but I'm on my 3rd meso of auto regulation training and adding 1 rep or the minimum amount of weight to the majority of my lifts (50%+) is making 3 RIR feel like 1-2 at the moment. So I've knocked a rep off those exercises for body parts I'm not prioritizing 🤷🏻‍♂️

[@ranthony2714]

Thanks Dr. Mike, very much enjoy break down of why you do certain things. It helps for sure.

[@gunsrlove]

Love to see these Monday evening(morning is leg day) and I feel great thinking "HAH, I already suffered today"

[@Turbo_Tina]

I literally watched this right after my quad focused leg day session today. 😁

[@Harlec]

Love these training videos, keep them going! And those were some beautiful squats.

[@bobbydreg5597]

You’re back in Michigan. Welcome home!

[@Leeviathon]

Hamstring curls the whole stack for 17 reps 😳

[@taylordavis1799]

No one: Dr Mike after a set: 👈🏼 👀 👈🏼

[@SchmittsPeter]

Your squat-mobility is really crazy good. I already heared that, but seeing it is something completely different. Cool stuff. Motivates me to work further at my ankle-mobility XD .

[@osmosinsane9611]

There you go! Love the transparency and the awesome music at the beginning. Could definitely see that you hurt yourself on that rep, your hips were hard to keep outward, that weight on the squat, geez wizz, thats some heavy mofo'n squats!

[@sabertoothwallaby2937]

Anything and everything Dr. Mike

[@thugg90]

More of these please, loved it

[@theparadisesnare]

Love this style of vid, thanks Dr Mike (got me a Partial reps don't count shirt coming in soon, i'm excited!)

[@stevenmah5124]

Really looking forward to these videos !

[@davidec.4021]

6:20 Nothing to add Love ya. (Also SUPER FLY T-SHIRT)

[@fakenattypolice8317]

Dr Mike what’s up with the poor form on the leg curl? No more slow and controlled?

[@sambutton8494]

Hi Dr Mike, how long did this workout take? When I keep my sets between 10-20 per muscle per week, if I do, say, 9 sets for quads and 7 for hamstrings, a given workout will take like 45-50 mins. I’m used to working out for like 60-90 mins, and people tell me it’s not long enough, i see the pros train for like 90-120 mins.

[@Azhark94]

I actually love this guy.

[@robc1775]

I’d be curious how you’d rate your form on those exercises on a scale of 1 to 10 with 10 being perfect textbook form. I personally think your movements were a 10, but I haven’t graduated from “Jacked & Huge University” with a PhD Bad Assery like you! On your leg presses, at the bottom, did you feel your back rounding Or lifting off the pad? If it was lifting or rounding was it an acceptable amount? Yes, I remember seeing you at the opera! Thanks for the rich guy nod of respect! Got to go, I’m burning money in my back yard, no room to store it anywhere cause I have so much of it! You know what that’s like! Rich guy problems, am I right!

[@RenaissancePeriodization]

Leg Curls: 8/10, mostly because the machine doesn't allow for as much ROM as I'd like. Leg Presses: 7.10, mostly because the machine was built interestingly, and not ultra conducive to the best quad-focused technique like the Arsenal leg press is, for example. Squats: 9.5/10, cause damn, right?! - Dr. Mike

[@robc1775]

@@RenaissancePeriodization The squats were definitely 9.5, with .5 left ‘cause.. well, you’re humble AF! I get that! Thank you for the insights, they’re very enlightening! Greatly appreciate everything you’re doing! Love the Channel!

[@RenaissancePeriodization]

@@robc1775 my pleasure, thanks for watching! - Dr. Mike

[@canaldoxerxes]

Dr Mike, I've ways been told that locking out the knees during the leg press is bad, risky, and puts the joint on a unfavorable position. However, I see you doing that and it makes me wonder: is ot really bad to lock out the knees during leg presses? Is it just a myth? I'm really curious. Thanks for your time. I really enjoy you channel and respect your work.

[@worteltel2914]

Dr. Mike has explained it at previous videos.. Don't lockout with hyper/overextended knees also control the speed at the mid to top part (slowly).. if the speed is too fast at the end of ROM, it wil risk overextended knees and the weight would be tossed up, losing contact with your feet and slammed back which is never good (snap city risk)..

[@canaldoxerxes]

@@worteltel2914 oh, I see. It makes sense. Thanks!

[@sethfreer6496]

Please go over myo-reps!

[@zachkieri1185]

Even with Oly shoes the heels came up a little: do folks consider lifters necessary for full ROM on leg press or dependent on mobility?

[@jakeisaac445]

Mostly depends on your mobility, but also limb lengths to some extent

[@RenaissancePeriodization]

For most people, Oly shoes are indispensable in quad training. - Dr. Mike

[@Letseatah]

With absolute grace 🤌🏽 3:13

[@MrPm257]

1:25 you look very similar to Kyriakos Grizzly. That's a compliment

[@jaredsasina5674]

Love these types of videos!

[@knueppelkrause]

5:40 I need that track!

[@charlesrosebushes7748]

People don't understand how much out of breath we are after squatting heavy for 10 reps or more. That's because squat also taxes are nervous system. It's great to see that Dr Mike is human

[@TorAndreKongelf]

Americans trying to say Bjørn Fagerli is so funny. You make it 10 times harder than it actually is :) Great video!

[@noogai345]

Watching this video while being sick and not being able to go to the gym is literal torture.

[@Valleyfit197]

Yess! A video of myo reps would be nice!

[@patrickcolford5827]

Best form i have ever seen.

[@Weibaolien]

Alt title: Dr. Mike Drops Down and Gets His Eagle On

[@NYYstateofmind]

More videos like this would be awesome

[@wowwow305]

Doctor may u make side & rear delt focus day

[@aniqose6641]

Big fan of these workout vids

[@akashrao7371]

Video on myo reps, dr. Mike!

[@davidoberle9023]

Fuck-ing-get-it-Doc-tor-Mike. Great workout I love to see it.

[@dylanjones4621]

"Hamstring curl machine" Bill enters the chat 😂

[@TerminusMaximus]

Great video, but how is your back? Sometimes the day after an injury is when you realize how bad something is

[@heetwav7]

These videos are badass and informative 💯

[@lorini11]

The mad doctor is back 🤩🤩🤩🤩🤩🤩

[@R0ADTRiPPiN]

Damn. I honestly would like an entire playlist with music like that which was playing from the 1:18 roll lol

[@cuda4755]

5:30 song ?

[@evahasenhindl3228]

plz explain the technique behind f.e. the leg curl.... how to hold the back, hips, etc. THANKS

[@stineldo]

would love to see the track ID's of the songs in the videos, they're often awesome

[@Weak1987]

I was worried for Mikes back 😢

[@jonathangolden9299]

What type of gear do you take: what’s your favorite cycle?

[@miniweeddeerz1820]

Damn the back of Dr Mike's head got a huge pump on those leg presses

[@Monkeyslayer316]

RP music is always next level.

[@thomasvardy319]

Awesome squatting prowess! 🤝🏼

[@craigslistreply6544]

if mike sold those adidas ironworks, he'd have enough to buy a lambo

[@theswede5402]

Do more of these simple back to basics training vids without the flashy effects.

[@mitchellgold9150]

Love it. What’s the advantage of the special squat bar?

[@JakobStrand]

"He´S lOcKiNg HiS kNeEs In ThE lEg PrEsS!!!"

[@drakecolvin1698]

That’s dorsiflexion is impressive

[@sheldonvantol4132]

Damn Dr Mike, your legs are cranked!

[@harrydennis6854]

Love seeing this style of video, Dr Mike. Quick question - with the seated hamstring curls, it seems less slow/controlled than the squat based movements and more force production based. Would you recommend this over a slower tempo, or does it depend on how good the mind muscle connection is?

[@SpaghettiToaster]

Hamstrings are one of the most explosive muscles. You use them for sprinting and the like. And personally I feel like it's so much harder to do slow concentrics on the leg curl that it's not worth it. You'd have to lighten your load significantly to not be explosive. Not a good deal.

[@RenaissancePeriodization]

With hamstring curls, most machines have it HARDEST at the top, kind of like barbell rows. Thus, if you don't go a higher speed concentric, you won't be able to complete the movement. - Dr. Mike

[@harrydennis6854]

@@RenaissancePeriodization Thanks for the explanation! I'll be sure to focus on this for my next leg day.

[@ManusPeperzak]

What is your main exercise for hitting gluteus Dr. Mike? You squat, but you don't deadlift or do any specific movements like hip thrusts I think? Thank you.

[@hunterholistichealth]

Pls do explain myoreps in another video!

[@ianandrewwalker763]

the doom esque music fits so well with dr mike

[@TheBlackheartSociety]

Free Dr. Mike.

[@Tom_North]

Another quality video from you guys thanks! Question to the big man, what is it you use to sit on during the leg press?

[@j2fit]

How’s the back? Figure out what it was?

[@ianchui7711]

More info on myo reps please ！

[@rockon8174]

1:34 improper form. If your hips come up like this you need to warm up with a lighter weight and stretch your calves in-between sets of your warm up. Your hips should not be shooting up like this when doing a Seated Leg Curl.

[@MADIO78]

Doc MIKE!!! 🔥 🔥 🔥

[@shmuckling]

"My back feels really fucking interesting, so..." LOL, I know that "interesting" feeling, like is this going to be a few months of limping and having to brace before I sit or stand or am I going to wake up like brand new tomorrow morning...

[@RenaissancePeriodization]

Exactly! It turned out to be the latter for me, thank god! - Dr. Mike

[@shmuckling]

@@RenaissancePeriodization That's great news! Love your content, you've completely changed my lifestyle for the last year! Thank you!

[@felipe367]

By going so low on the leg press aren’t you creating anterior pelvic tilt thus potentially creating stress on the lower back?

[@TheLamphinator]

Genuine question: are you running a risk of injury locking your knees that hard on leg press?

[@facepullsscents]

@@charliejxhn But I always see fitness youtuber/coach said don't lock knee on leg press?

[@RenaissancePeriodization]

@@facepullsscents That's because they are making stuff up. - Dr. Mike

[@loostinpro7968]

Please do a video on myo reps

[@stanners1976]

Think you need to add an ABBA sound track to the background music of your vlog dude.. definitely take it to the next level if you did 😉👌👍

[@someguyiguess2291]

Inordinately short Russian man in bowling shoes does weights

[@annasthor]

What are the benefits of squatting so low? I hear people saying so many different things so I get confused. Some say you only need to go parallel, some say you need to go deep. What's your take on this?

[@pyrrosdimas5798]

more rom

[@zakariaahmed9356]

upper body videos ! specifically push