How To Grow Bigger LEGS | BRUTAL LEG DAY (FULL WORKOUT)

[@bbs7848]

❤❤❤❤❤❤❤❤❤❤❤❤ garage version lol

[@HayateAzekura]

Yes

[@em843]

This!!!!! ♥️♥️♥️♥️♥️♥️♥️

[@Oi-know]

Yup! Have my vote

[@triumph13]

Absolutely. I bought both workouts (Upper/Lower and Garage 2.0) to try and make my own Upper/Lower but I suck.

[@judsongoding3261]

Get it done Ryan H

[@nitrokill4419]

Let get a garage upper lower minimum equipment workout. There you go just like for him to see it

[@miasma19]

I second this!

[@jeremysmith1080]

Me too!

[@nathannellis6516]

Bunch of stuff during his covid at home videos

[@lukeydukey20]

Joe Bennett has some videos on this as well. Minimalist garage (or basement) training is great.

[@collinheath3290]

I’ve been watching your channel for a while now. I’m 34 and mainly run for fitness. Decided to start lifting as I’m tall and lanky. Got the upper lower split on your app. Just finished the first week. Got out of bed today and my legs barely work. Sitting on the toilet is an idea that now haunts me. Fuck your workouts. And I mean that with the upmost respect. Looking forward to week 2.

[@Ice-Fall]

Being fit and being functionally strong are two different critters,

[@AnthonyCarter-f2k]

The toilet seat seems to designed to give you the most discomfort after one of Ryans leg workouts.

[@collinheath3290]

@@AnthonyCarter-f2k lmao I know right

[@wesj1064]

That a boy. Welcome to the dark side where for 3 days of every week shitting is an event in and of itself.

[@wesj1064]

That sounded gayer than I intended

[@firstnamelastname9215]

Heart this is you want a Upper lower program garage version

[@KDC123-]

Yes please 👆

[@mattshetayh8430]

Met Ryan a couple weeks ago in Vegas, very humble and inspiring individual. Glad that he continues to educate and inspire people like myself and others.

[@calvinsovereign1101]

One of your best videos yet my friend. Keep um coming. Thanks!

[@Bearrilla]

HELL Yeah, garage version please!!! It will be my anniversary gift to myself this year!

[@JohnGrit]

LMAO!! the random rants get me every time! 😂😂🤣🤣educational and hilarious.

[@billstratton7882]

I'm a mess, just trying to keep it together. 💯 Felt that 💯

[@Turnpikecruzer]

Thanks!

[@jonathensackman2297]

Upper Lower Garage program. Thanks for all the content. I love how you present the content and your humor!

[@TheKingVaughn]

I fucking love your dark humor dude! Bonus, is the workout knowledge. Thanks a million!

[@wesleyhall512]

I am 51 and bought the upper/ lower program. Just got done with the first week. I may buy a wheel chair so I can get enough recovery to roll myself into week 2. Thanks for the challenge:)

[@erik3131]

The bottom stretch is responsible for 80% of calf growth.The top portion is just to give your calves a break before you go down as deep of a stretch as possible

[@patleonard1036]

It is so contrary to conventional hypertrophy training 'wisdom' from decades past where it was all about the contraction and the pump, but so very true still.

[@jessebrill145]

@@patleonard1036 @erik3131 It's not necessarily the stretch itself, but the bottom half of the concentric when contracting the muscle starting from the fully stretched position. So yes, the stretch matters, but for the concentric portion rather than the eccentric portion which is the actual act of stretching it out. So technically speaking it is indeed still about the contraction, just not the end of the contraction everyone has obsessed over.

[@Krell666]

Yeah I was looking at those calf raises off the plates thinking wtf is he doing?

[@Slowtato1]

When he said cut a hole in the wall, I'm not sure if I was surprised or let down that he didn't say glory hole

[@patleonard1036]

😂

[@cinematicjoe5514]

I was here at like 50k subscribers when you were filming at closed gyms at night. This is wild to see your platform and muscle growth. Very happy for you 🎉

[@nathanberno4861]

Warm-Up: Dorsiflexion Dorsiflexion with Dumbbells or Kettlebells Variation: Toes in (targets extensor digitorum longus) and toes out (targets tibialis anterior). Sets/Reps: 3 sets, 15-20 reps each. Calves Unilateral Seated Calf Raises Use a plate-loaded or machine setup. Focus: Target gastrocnemius by adjusting toe angles (inward or outward). Sets/Reps: 3-4 sets, 15-20 reps each leg. Smith Machine Single-Leg Calf Raises Use a plate to elevate your foot for better stretch and range. Variation: Rotate the foot slightly to isolate different areas of the calf. Sets/Reps: 3 sets, 12-15 reps each leg. Hamstrings Seated Hamstring Curl Intensity Modifier: Rest-pause sets. Hold the stretch position during rest periods. Sets/Reps: 3-4 sets of 10-12 reps (including rest-pause intervals). Rest time: Minimal, just long enough to breathe and go again. Quads Quad-Dominant Bulgarian Split Squat Variation: Use a machine if available (e.g., a Smith machine) or perform with free weights. Setup: Ensure the working leg’s knee tracks over the toes and avoid dropping into the hip. Sets/Reps: 3 sets per leg, 10-12 reps. Intensity Modifier: Slow eccentric and deep stretch at the bottom of each rep. True Squat or Smith Machine Squat Focus: Quad isolation by keeping an upright torso and controlling depth. Sets/Reps: 4 sets, 8-12 reps. Optional: Use a heel-elevated position for better quad activation. Reverse Leg Extension or Hip Quad Developer Think of this as the reverse of a leg extension, where your feet remain fixed. Sets/Reps: 3 sets, 12-15 reps. Finisher Vertical Leg Press Adjust footplate and backrest angles for comfort and depth. Intensity Modifier: High-rep burnout set (e.g., 15-20 reps), followed by a drop set. Optional Intensity Tips Use mechanical drops where possible (e.g., adjusting grip or foot positioning mid-set). Maintain high intensity by picking the hardest setup possible for each exercise. Focus on slow eccentrics and controlled form throughout. Rest Periods Compound movements: 90-120 seconds. Isolation movements: 60-90 seconds.

[@nathanberno4861]

Dorsiflexion (Toes In & Out): 2-3 sets of 15-20 reps. Unilateral Seated Calf Raise: 2-3 sets of 10-15 reps per side. Smith Machine Single-Leg Calf Raise (with angle adjustments): 2-3 sets of 10-12 reps per side. Seated Hamstring Curl (Rest-Pause Set): 1-2 rest-pause sets (10-15 reps to failure, pause, repeat until failure). Quad-Dominant Bulgarian Split Squats: 3-4 sets of 8-12 reps per leg. Vertical Leg Press (Adjustable Back Pad): 3-4 sets of 10-12 reps. Westside Barbell Hip Quad Developer: 3-4 sets of 10-12 reps.

[@rogerlouie1]

Thank you for taking the time to document this for the homies.

[@diogoluisamatola5936]

We definitely need a garage version 😄😄

[@garey5295]

I enjoy your channel. Not only is it informative but it’s extremely entertaining. I torn my meniscus a few months ago. I’ve opted not to have surgery. Watching videos give me fortitude to push forward.

[@borismanchev5555]

I’m laughing more on your videos than any comedy movie 😂 You are the real life dead pool! Keep doing your thing.

[@abgard66]

Garage version, PLEASE! I have too many pissed filled water bottles, too. Hate having to walk to the bathroom.

[@Dropshot06]

Can't wait for a mini Ryan to be running around pumping iron and making sarcastic comments about the male anatomy 🤣

[@jaeldi]

The musical/percussion interludes are BRILLIANT!

[@tomasvircik3742]

I like the variety of content here just for the sake of sharing your own experience regardless of the content regarding the training with the thought of helping someone who needs that. I always enjoy your content and your trainings are another level 😎

[@gyffjogofl7676]

You nailed it, the drones are ours and the orbs are not.

[@Anamcara123]

You become extremely lucky if you get a guide like this person in life specially when u are young ❤

[@fredbarreto5674]

I don't care for the garage version BUT, I will buy it, simply because I will support you. Love the bulk of your workouts and videos.

[@kalk6256]

This channel is the best. Yes, exercises are thoroughly discussed, but the driving factor is that there’s science to back it up, not someone spouting “I have a buddy who does this and he’s a monster”. Also, the humor is great and acts as a perfect segue to another routine, subject, etc… Wishing you the best this Christmas & New Year.

[@rogeraraiza9690]

Been watching you for about 5 years now Ryan. Really good stuff thank you brother. Im headed for 44 next summer & have implented various movements into my routine. I am a hard gainer in regards to quads & recently tore my left calf / medial gastroc 1 month ago. Need to get my ass to ways2well in ATX in 2025. Not getting any younger but no plans of slowing 👇 anytime soon. 💪 thats a no can do. Lol

[@thatcarlifeR8]

I’m a general contractor in Arizona servicing the Scottsdale area if you need to get that incredibly hideous blank wall finished, let me know. lol.

[@chrisfrancis2718]

Strangely real and sincere Question. I was wondering Ryan how you maintain interest and stay so consistent in your posting and editing. I just watched video from two years ago and this one and congratulations man , you’ve come so far. The calf shot at 4:13 is something I’ve never seen before and I audibly ‘Hell Yeah’d. It’s cool to see your growth, physical and creatively I mean. How do you go about keeping interest in the editing, and the filming, and the coming up with cool shots?

[@royaildude]

Keep working brother. Nothing but respect for you.

[@ramonrios931]

Well I’m 63 and doing the seated hamstring had a muscle tear. I know nobody cares ! Well the thing is I have been fallowing you for almost two year . Keep up the good work son!

[@scott-kf1bi]

us older guys care, aging is a bitch.

[@Chris-hz1fi]

I love watching this guy .. im not even a lifter i just love his no bs vids

[@johnnielaslie2035]

Merry Christmas, thanks for all you do . Happy shooting!

[@jugrajsinghdeol2341]

Pissing in a water bottle. Homie really trying to get working at Amazon experience, while working out.

[@clamum9648]

Ryan is a real one Might pick up your upper-lower program big 🐕. I want to concentrate on my legs this coming year I've been slacking. Big legs are Chad and guys with big upper body and small legs look hilarious.

[@mgmetal360]

wow, constantly impressed with your content and the matter in which you explain and show your concepts. Aspiring to find a house with space or whatever it is that you work out of to do similar things with in the near future in the area. Good stuff

[@ahmadironmaiden]

I like this new format of talking about different subjects during the video...drones, to wolverine stack...etc Also, I bought the upper lower program, and I promise, I've seen serious growth within the first three weeks already

[@ajhill5094]

I agree with your assessment on the drones and the orbs. Side nkte, been following you for years and youre looking better than ever.

[@EL-em3mn]

Love everything you do. Just bumping the algorithm for you.

[@alicianadodson7458]

For anyone who has not done any of Ryan’s programs - do them! At least one. I am 2 years after my first program, finished college, and became a personal trainer. It gave me the confidence to be consistent, work hard, and know what true failure is. If nothing else you will learn a few things and maybe it will change your life 🤷‍♀️

[@chloe30551]

My guy. Your vulnerability is so funny. Thank you for being one of the best. Really cool to learn about those machines too. I think I have a problem with buying equipment and I think you just introduced some new pain on my bank account

[@ceofounder]

Does that stack help with herniated disks 2 in the lumbar? Awesome video! Ryan is in beast mode with the Leg"tastic" workout!

[@SamuraiWarrior333]

These workouts are great but suck at the same time. I’m glad he still doing content and sharing it.

[@ricp]

the machine at 13:40 looks great for the full extension - no gym has that

[@AnthonyCarter-f2k]

When you've done pissing blood could you put your mind to a garage version Ryan. Pretty please. I love the added info. Good work, best on KZbin.

[@AnthonyCarter-f2k]

❤❤❤❤

[@Eeekster]

Garage version please ! Love lifting and listening to you .

[@jevonlloyd3058]

Love his honesty!!! Love his Knowledge!! His humor is like none other. Like what’s wrong with you bro🤣🤣🤣🤣🤣🤣🤣🤣🤣. Those machines are so sick!!!!!!!!!

[@patleonard1036]

I am jealous of all the cool gym equipment you have! I would have to visit 20 gyms and still wouldn't find the equivalent to all of them (maybe with a bit of creativity and far less safety!). Great video as usual! Thanks again!

[@Pauly2Swole-1970]

Damn Ryan you've gotten huge since I subscribed five years ago.

[@LordNotlek]

Natty?

[@nilolins]

Knowledge is king

[@markblack9520]

Best of luck with the baby making brother. Love to your family

[@TheSkerlnik]

Really excellent video! Thank you Ryan!

[@josephsanchez7636]

Always great and informative and never not funny!

[@adriantamata7932]

Missed yo bro always a good time watching your vids💙 hope you and your family are well

[@tomazevedo8318]

Thanks for keeping it real

[@michaelshepherd4652]

I need a list of the machines in your gym.

[@zealman79]

Knee sleeves yes - am 45 and its time to take care of my joints as much as possible going forwards. it's been a game changer for leg day.

[@Th3Gr3mlinz]

Fully thought the hole in the wall was going straight to “Glory”

[@native405pride]

Knee sleeves saved my knees and helped me rehab them back to where I don’t need the sleeves anymore. So knee sleeves are friggen awesome!!

[@WJHandyDad]

glad you mentioned combing the TB500 and BPC157... like you I had tried both separately and noticed zero benefit, but I've never tried them together

[@tomtutz9997]

5/8-3/4 heater hose through the wall with a funnel inside works in the garage.

[@Krankaos1986]

I need that garage version bro!!!! I have this new one but I’m substituting stuff left and right because I’m at home doing it! Still love it

[@ToddNielsen-u9i]

Yes, garage version please. Also, I wear my stance socks logo out as well. Mine have an R & L on them so I get them on the right foot.

[@Superzesh101]

Finally!!! Someone actually acknowledges that training in your running shoes is fucked! Train in socks, or flat shoes like converse.

[@DaveMacLeanPT]

1. If you have sciatica or lower back pain caused from flexion, order a set of Health Bridges (health bridges inc) or Back Bridges (back bridge). Best spine optimization system on the planet to the reshape the natural curves of the spine and decompress the vertebral structures with a gentle traction. 2. It's NOT Ben Pakulski who designed the scapula bench, it is the legend, Charles Poliquin (who trained Ben) who designed the bench for Watson. Charles also designed the Watson thick-grip, rotating-handle dumbbells and several specialty bars that Watson produce. He was the maestro and the GOAT strength coach and we need to keep his legacy alive!

[@nicolasarcher]

Can we have the garage version of this please! I know many people said the same but...your garage gear splits were the most effective to a lot of people.

[@fabiobass2325]

Great! Can be this stack useful for bulging disk recovery *or* bulging disk recovery after surgery for avoid redundancy? Thank you

[@Bearrilla]

Hi, it’s me again!!! My wife said it was ok for me to get the garage version. Please put it out before she changes her mind🤣🤣!!

[@1922johnboy]

Magnificent again Ryan ❤😮😊

[@fabiolas4]

Excellent toys! Awesome video!

[@yourstrulyfocused]

I actually brought knee sleeves back into rotation a few months ago. I don’t use them too often, but they’re good to have on the days the knees are feeling funky.

[@MatlockMoto]

Good Lord yes please make a garage plan. I’ve basically just been using your gym one to decide an exercise order and I use the best option I can think of with my garage equipment.

[@nemisist8805]

need the garage version bro! I'll start calling your customer support. and just because she doesn't know English will not stop me. Google translate will help me.

[@crmnlyinsane]

Garage version would be greatly hearted❤. Keep up the informative and funny videos!!

[@DavidKirkwood7]

Garage version please! Love the new split workout but having to be creative on doing all the movements at home with a basic rack and cables plus a leg curl/extension machine

[@ryanpatterson9526]

Love the HRT and Peptide tips!

[@DinkyMax]

That last machine is awesome!

[@denisnicholson2528]

Not related to lifting, but how do you like your Hollyland Lark mic? I've seen a lot of YT'ers using them and just wanted your opinion. Thanks bud. Always love your content and your programs are phenomenal.

[@puds0wnage]

garage or basic gym version would be great. love your approach vs everyone else in the industry.

[@alpabopo]

What a great video man

[@xavierbarraza8638]

Just FYI. None of the New Workouts are on the Android App. You only have three, please update. I'm definitely excited to use the new split workout.

[@Eevee_kwh]

Perfect for leg day today. 👽

[@wesh3797]

❤️ garage version. Lol. Nothing is ever good enough for anyone. They need the next beat thing. Lol. However your workouts have helped me not to become a dumpster fire of a husband. Thanx man. Happy holidays n shit.

[@TheHazardousProject]

Trying to adapt the upper lower plan for adjustable DB and band only with only a bench, eisenlink 80lbers and costco warehouse shelves. In the trenches with this one.

[@siegeINK]

🎉🎉🎉hells yeah get that garage version going for the upper lower currently doing the new 😅ne now so looking forward to switching to that 💪🏼💪🏼💪🏼

[@TheFlambeau]

Thanks Ryan

[@Black-Tiger]

I need a gym tour, that's some crazy equipment

[@jasonpalas4899]

For Calves, have you tried going up on two feet, Dorsi flexing one foot and slow bring your body down on only one foot? THE best Calf exercise for me

[@toddrenshaw24]

Good luck on having a baby. That's exciting!

[@TuckerFraughton]

Life advice on point, peeing outside on point, magic mask on point, which mic you using?

[@yomomma8972]

I haven't watched one of ya videos for a while, good to hear no beeps over the swear words. That shit fucking pisses me off and good to see you are open about using test and other stuff like peptides

[@bernardfreitag2361]

❤❤❤❤❤❤❤❤I’m ready for a garage version!!

[@FriendsoftheUSConstitution]

Questions for you Ryan, what is the dose a frequency for the Wolverine peptide that you take? Subcutaneous or deep muscle? In the injured part or belly?

[@danielgould2938]

Awesome equipment!

[@davidbaumgard9620]

❤❤❤❤Of course we need a garage version. Please do.

[@Homophobe101]

Hip… hip…. Hurrah 🙌 🥳 🎉

[@frankiechan9651]

❤ Garage upper/ lower would be great. That last machine - a machine variant of the reverse nordic curl? I do them with a band tied up high I loop the band behind my back and under my armpits. Kneel on the floor on my insteps and then lean back as far as I can go. They hurt like a mother. I do need to rotate the Bulgarians back into my program.

[@CoachRedmon]

I’m 100% out on a seated calf raise, and 100% in on the hole in the wall idea.