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This video was the most challenging to date and I still have so much more to test so there's definitely room for another leg video. Starting out on the leg extension, there are so many fascinating things I learned but to me, the most interesting is how much tension is lost from your legs when you grip the machine with your hands.
Also, I always thought you could pinpoint how you wanted to target your quads just based on the stance you take.. not necessarily the case, you see a slight change in your VMO and a huge difference in your rectus femoris but the excitation in your VL doesn't change at all!
In terms of hamstring development, I think this is a game changer, knowing that you can really isolate down based on how you position your feet should change everyone's training.
Finally calves, toe position matters, end of story.. you lose.. good day sir!
#biggerlegs #legworkout #legexercises

[@solojohno1]

Conclusions: 1. Leg extensions: Prior research shows that the weight you use potentially has a huge effect on the muscles you target: * 0:45 Using exclusively heavy weights (max 6 reps) activates only the rectus femoris (middle muscle, front of quad, directly over femur; not responsible for width) * 1:18 Using exclusively lighter weights (15-20 reps) only saw visible growth in vastus lateralis (outer muscle of quad) * Grip it and rip it (using or overusing the handles) leads to less quad activation. (2:35) 2. Leg press: * Foot position doesn't seem to make as much of a difference as you'd think when concentrating on specific quad muscles, except this: *more pressure on toes, the more rectus femoris activation you get.* (And who cares about the rec fem?) (3:45) * There is more activation of the medialis (teardrop muscle of inner quad) when you put feet lower, especially when you get to the point where your feet are very low on the leg press machine with pressure exclusively on the toes -- that activates the medialis the most. (4:39) 3. Hamstring exercises, especially leg curls (foot position makes a big difference - 5:46): * Turn toes in to activate inner hamstring muscle (dumbbell leg curls force toes in -- probably helps focus on the inner hamstring muscle) * Turn toes out to activate outer hamstring muscle * Note: Changing foot position on hip-hinge movements -- almost all outer hamstring muscle regardless of foot position (6:52) - so, hip-hinge movements may be best for outer hammy * Note: careful with knees when changing foot position and doing these exercises. Don't be an idiot and overdo it (7:35) 4. Calves (Good research on this already exists, so .... 8:07): * Turning toes in on calf raises (gastrocnemius *lateral* head grows more) * Turning toes out on calf raises (gastrocnemius *medial* head grows more) 5. Quick squat observation at end: Plates under feet to raise heels gets more activation out of every single quad muscle (8:25)

[@CantStopSwamp]

W bro thank you

[@MedAb8]

This is better than the video itself.

[@Rolling2Much]

I hate these comments because people should watch the video.

[@solojohno1]

@@Rolling2Much There are time stamps so you can watch the video and track down the ideas. I added this comment on this video because I had to watch the video 2 or 3 times to really be sure I was retaining what he was saying. He moved quickly, said most things only one time before moving to the next point, etc. So, this comment you hate is not designed to _replace_ watching the video, but to improve the experience. I have a smaller channel myself (under a different username, with about 14k subscribers), and I put similar content in the video descriptions so that people can navigate and understand the video well. It _helps_ videos.

[@just4victory_940]

@@solojohno1 ur the best

[@zeffdronin6422]

bro i watch u for the humor, i stay for the science

[@Genesis-dj7kw]

I love the amount of effort and different exercises to use to collect data and the humor you mix the presentation up with. Its a joy to watch, keep it up.

[@adriennederrer4838]

I enjoy and learn from both Ryan and Jeremy. All information is valuable and the more the better in the name of science!

[@minceraftfornite4334]

U gotta check out Geoffrey verify schofield and bald Omni man and natural hypertrophy

[@buffdude1457]

The last gym i went had a seat belt integrated onto the leg extension machine. And that leg extension was an old school one. Sometimes we need to look behind to learn i guess 💪

[@jimbojimbo6873]

This is honestly my favourite series of any youtube fitness tuber

[@ks-zc1jh]

I just stumbled upon your channel tonight, two videos in and I'm hooked. Relatable humor and you still get to the point.

[@ahmadmoussaoui4513]

I don't know what I appreciate more, the dry humour, the number of Monster cans lying around, or the actual message. Or all three. Well done Ryan!

[@ryanschmidt8468]

I'd love to see an EMG series on what leg muscles (post and ant) are activated differently during different types of deadlift (conventional, sumo, romanian, even hex bar maybe, so on)

[@denisdinkov8926]

Super!!!

[@instrong]

I love your thumbnails sooo much😂 If I was making the same would my workout be so virual?

[@Dtown3]

I swear there's no other channel that breaks this stuff down in a way where even the most experienced lifters can learn a ton of new things. Keep it up!

[@tyronebiggums69]

I have been implementing all the exercises you have suggested since you started doing this series of videos and have definitely seen almost immediate results. Will be adjusting from this video for sure.

[@markusdemerius8993]

I saw immediate arm gains! It was insane!

[@michaelwolejszo6445]

There was one leg extension machine I was on where it actually had a seat belt to hold you down. It was amazing. Not sure why they don't have them anymore.

[@shaunlavoie6183]

Looking forward to the new program based on this information!

[@Passypass4]

Good to see some data on this. Been rotating my feet in and out on Calf raises, leg extensions and leg curls for years. Some of my buddies in the marines use to dog me for it. My 16 yr old son is slowly coming around

[@colmlooney5843]

Era even if it wasnt more beneficial, it improves mobility and agility

[@marcusherts9345]

Great timing, I’m just getting changed to go do legs in the gym, great content as usual, & always funny😆 (So many KZbinrs try to be funny, but aren’t)

[@bryanc.5463]

Try standing leg extension for rectus femoris activation. (Ankle cuff with a weight stack, with the pulley at butt height. 8-10 reps with medium weight and a nice flex. You’ll need something to hold on to for balance)

[@michaelduran3540]

This dude is brilliant. I just started watching these videos and they are great.

[@huntersmark917]

Thank you for doing this Ryan. We appreciate it. Now we're gonna start seeing people take straps to the gym.

[@JayDoge]

Tie down straps FTW

[@anthonyponafala7973]

The timing is astounding. I just saw a video where Larry wheels worked with a guy who carries a seatbelt to the gym for this exact purpose

[@ifechifilmz2007]

Larey got a video with a guys , with a strap. Some ppl been doing this.

[@centreman5]

Either that or manufacturers of leg extension machines will start to include straps.. surely!

[@joelacey4804]

can you depth for activation on quads? heard loads on old school trainers say depth or muscle length is the best for sweep?

[@lucasvarley9764]

This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!

[@Waldo_ZA]

Foot placement on calve training? Would love to see that. Great content, keep 'em coming!

[@zachminor8291]

I found that leaning back more on the leg extension machine helps in a similar way to strapping yourself to the machine by using our over developed upper body as counterweight

[@ryanloupee6116]

I definitely need a back video now

[@SiratSkywalker]

I burst out laughing at the "I need a dead.." Great video as always man, so helpful and funny! Glad you're vids are entertaining and not submitting to the typical lame YT format!

[@bmc5015]

Packing the bag to go to the gym now....pre-workout, weight belt, wrist straps, ear buds, dead hooker

[@Flacken]

I had to pause for a minute at that point 😅

[@corylasiege115]

I’ll be excited when a new program comes out around this.

[@lichh64]

Whether its you doing it or Jeremy I am still going to watch both videos because this is valuable, high quality content, so thank you both.

[@mthobisikheswa438]

But it wouldn't be beneath my man Ryan to copy and do it the right way 😂

[@sagemagus126]

Jeremy who?

[@Stranger_Strange_Land]

@@sagemagus126 Ethier. He's doing his on 3 subjects- him and 2 friends. What i think should happen is they do a collaboration on say, the back muscles, together...

[@sagemagus126]

@@Stranger_Strange_Land I just searched, this Jeremy doesn't do these tests well. I dunno why they don't just go to an exercise science testing lab and perform measurements there under supervision?

[@umartdagnir]

@S Kalsi What do you mean by "stole"? Is using certain equipment a patentable design? He used Ryan's idea, yes, but it is great, more quality content from more youtubers. We learn from each other, you know.

[@ebennoble5270]

Please do one for SHOULDERS!!!

[@chaosinception7982]

I will buy your complete program when you finish doing this. I cannot wait! Hope you do all the muscles!

[@Sodium-22]

Best fitness KZbinr, I’ve learned more watching 30 of your videos than years of countless other channels.

[@ilmisxx2]

First of all, thanks for doing this, it's super helpful. The problem with all this is that depending on the biomechanical differences, level of trainedness and ability to manifest mind-muscle connection, amongst individuals, results will be different for everyone, slightly different on some muscle groups/exercises and significantly different on others. This is great but we need more subjects with a range of body compositions and gym goals to make this more accurate. Since you do not read or respond to comments, I have no idea why the fuck I'm even bothering to write this

[@iigdgocydiyoch2929]

Great, I am waiting not only for each muscle group, but for each calistenics exercises to see which one engage muscle the most

[@TheCaliRhino]

What about standing calf raises with knees locked versus knees bent? I heard one version hits the underneath (larger) calf muscle while the other focuses on the surface calf muscle for definition. Dr Gains has a YT video on it.

[@denisdinkov8926]

Good idia for video!

[@MJ-gu9rt]

The plate under the heels for squats was very interesting, with someone who has shit ankle mobility I'll be doing this more often.

[@wafflebroz]

So it gives better overall activation anyway. Nice

[@ibizawavey8630]

One of my favs but like everything in bodybuilding, it is all about that mind and body connection. Once it happens, you get yolked fast.

[@JJBpilot]

Yeah.... kneesovertoesguy!!!

[@aaronwilson9763]

Test request: Nordic hamstring curl. Made popular by the Knees Over Toes Guy.

[@BeardedDaddyD]

Another great video. Hilarious and informative. Thanks again

[@kiyabcs]

That toe in toe out thing blew my mind, thanks.

[@otishinson9556]

Have been using 30 day work out or should say torture must be sick cause I love it can’t wait to get the work out you make with the info you’re getting from science

[@fabianzangl7331]

I love this series ! Thanks !

[@JonathanDuToit]

Yes please for new program. In/out in 40 min.

[@LasTCursE69]

Don't know if anyone else has ever done this MRI testing (and there might be), but you sure are the first channel that I've seen doing it !

[@saassoosundsees1760]

Pure gold content! Love it. 🙋🏼‍♂️

[@lucashenriques4242]

Nah it aint

[@Stranger_Strange_Land]

I told him and I'll tell you- Y'all should do a collaboration for one of the muscle groups- like the back. Really, you both are providing a lot of quality content and it would be cool to see if your machines read the same....

[@DarthVader-xk4qv]

Good job I have some time to assimilate this information before the 29 Feb, aka leg day.

[@jdavies2007]

Excited to see what the next program will look like.

[@BilalKhan-rf8nm]

Honestly I have been following you for a while, I’m a MMA and grapplers as a hobby and you have changed my mind way of training soo dramatically 👍🏽 awesome thankyou

[@betauser6233]

You are so awesome for this. Thank you so much!! Can't wait to buy the program!

[@ajhill5094]

I can't wait for the program you create from this testing. Take my moneeeey!!!

[@andrewweaver12]

This video is gold

[@JackSomethingTheShow]

You can put a dumbbell on your lap to do heavier leg extensions without lifting off the seat.

[@flex863]

Thanks Ryan! Always enjoy your content, both for the info.. as well as the humor 😂😂

[@moreplatelightweight2204]

This is super cool and interesting, I’ll change up my leg extensions and curls for now on Thanks Ryan💪

[@Ks-th3rd]

Really love the work and time you put into these videos, this helped me significantly similar to your last leg specific videos few months prior!

[@nasiffarhan1239]

This series HAS to continue

[@JESUSAGARZA]

Great Detailed Information!! Excited for the new 30 to 45 minute workout program mentioned in video! Someone else may do the same tests but I am only following you! THANK YOU!!!

[@miguelpalmaramires370]

7:00 sorry for my bad english. ill try to make clear what im saying. i believe the reason only one of the muscles saw activation is because the other one is not connected to the hip or lower back or whatever so there is no tention on it.

[@carl6969100]

I love your shirtless thumbnails!!! ❤❤❤❤❤❤❤

[@kevinbenoit3523]

Love this series. Science rocks!!!

[@mattl7976]

Love this series Ryan ! So much good info actually entertaining and understandable

[@tonyg7415]

Bro I’m not one to leave comments…. But like the guy before me said I watch you for the humor and stay for the science. Good job sir!

[@anthonyfrancis1650]

cant wait to see this program you'll build usingthis knowledge

[@jsheav]

The "You can't marry that man!" joke made me fall out of my chair laughing.

[@MasterKennord]

I cant wait for your new science based workouts

[@Jahsurfer]

Darn, you slid that quad comment in right at the end , good to know, great stuff

[@misterx4757]

Great content as always. Thanks man

[@johnwoyurka5373]

The full activation program is one I would actually pay for

[@louistorres2504]

Thanks!

[@christopherdoiron4294]

can you do a video with the EMG thing for glutes? Like, how do we get the BIGGEST butt possible. I want 5 exercises, ranked. Thanks!

[@vincentlee7359]

Wouldn't using intramuscular EMG be more accurate opposed to surface EMG?

[@grahamsalmons2027]

Cannot wait for the full ‘Activation’ program, but if you think I’m only doing 40 mins with that fella think again. I’m gonna spend the same 1hr in the gym but use it to whip my butt even better man. Love your work

[@williamwrigley3475]

Loving this series.

[@waypastamped]

the random baby doll laying on the floor face down @5:37 shit like this makes it so hard for me to focus on what you're saying🤣

[@no_lft_shft]

Best one yet

[@NLSniperLordNL]

Biceps femoris / semimembranosus does not endo/exo rotate your entire leg. The movement takes place in the art.genus (knee) so just the lower part of the leg

[@TonyEsson]

Awesome information 👍👍

[@scottflyingsquirrel8640]

The “glitter” is probably the aluminium from your antiperspirant. Side note, I think your video’s are great. Helpful and direct. Even before the science

[@UhYeahWhateverDude]

Yeah, probably has nothing to do with the glitter-coated strippers you were chicken-winging at the bachelor party. Aluminum. That's definitely it.

[@alcopollock]

Ridiculously well explained and under 10 mins.. I didn't even finish my food.

[@MrDamon70]

I love your tees... lol. Do you wear a particular brand ? Keep the vids coming!

[@andrenunes3258]

still waiting for part. 2. I need to know what's the best for them quads.

[@The_YouTube_Critic]

No external vs internally rotated feet for the leg extension? I always feel it hit lateralis vs medialis

[@thetexasdog129]

We need a home gym program 2.0!!!!!!

[@TheRsinist]

Thanks brother.

[@chrismacavoy7790]

I don't understand how all that works because the actions of all the quads are to extend the knee and the rectus fermoris also extend the hip because it's the only one that crosses 2 joint's

[@umartdagnir]

3:26 - in my gym, machines for leg extensions and hamstring curls actually have got belts.

[@constantfitness]

Great video!

[@Thezuule1]

I used to worry about training legs until I started running heavily. Personally I want my legs to run 10 miles not lift 700 pounds so that's what I train for. One thing I've noticed from all the running is that my ability to recover has gone through the roof. My daily runs are usually a 10k and I have no issues running 5-6 days a week at 40 years old. Feels like this shit is the fountain of life.

[@genxer74]

48 now and i quit running a long time ago. 10+ yrs ago my knees would be killing me once i hit 10 miles per week.

[@argh2945]

Yh I started running recently too after years of doing heavy squats, leg extensions and the like. I understand the hype about it now.

[@jeeping1974]

This is all great info. I can't wait to see more.

[@steveleamont]

Excellent as always

[@user-bi1yk6df5l]

Is that home gym 😍 Need to see a video soon about review the equipment

[@Mi9Hart]

Just found your channel- awesome content!!! You rock!!

[@c.k.6011]

Long time fan. First time comment. I was trying to figure out what appears different about you. At first, I thought "he must be cutting," (since you look slimmer in the face), but then I thought, "Well, he also looks pale. Must be cancer. Probably Leukemia". Ultimately, only to realize that the difference is... your beard is just shorter. Carry on...

[@swaggalikechrist]

These are so great lol. The comedic timing is perfect.

[@rickraw100]

Freaking awesome, thank you for the hard work putting this information together for us.

[@CopenhagenCollabo]

Great knowledge Ryan, your the best ..

[@stRemyMartin]

Your videos are usually solid which is a compliment coming from me. This video was excellent; had me laughing and learning... I appreciate it

[@neilgunns8391]

I saw a video somewhere debunking some of your findings, but I still think there’s a lot of merit to it. Gonna test some more of it out with the hams.

[@TheCaliRhino]

Wait! Can you please go back to the leg extensions & do them with toes straight, in, out, static hold & with a 4 count up/down? 🙏😬pretty please

[@fraankwhoremonger8360]

We need another vid for vastus lateralis targeting

[@HAL-dm1eh]

Indeed. I get OK overall quad stimulation on squat variations but major vastus medialis on leg press. Overall growth is good so I don't want to complain but that outer sweep is what we all want.

[@breadbowlpasta]

Been waiting for this one. Thanks Ryan

[@ryananderson4315]

What's your recommendations for someone with limited ankle mobility?

[@BasstarThunder]

this man knows the perfect balance between jokes and information