What's up my friend. We are back.
We have got a quad and calf workout
for you today
Dedicated to Damage Training.
As you know, in the program
We have a quad day which is the front
we have two types of leg days
We have a quad day which is the front
of your legs, and then we have a
hip day, and hip day means glutes,
hamstrings, lower back we're not doing
that today. We're emphasizing the front
of your legs and we're using a muscle
building technique called "two up - one down."
Now you all know the value of the
negative you know that the science shows
that muscle growth is produced when we
really accentuate the negatives
all right that's when your muscles can
take on more load which results in more
micro trauma,
more muscle damage, more soreness,
more inflammation. All these things help you
get bigger and thicker muscles, alright.
So we know the value of having a spotter
right but what if you don't have a
spotter in the gym. A spotter would help
you bring the weight up, but what they
could also do is help you bring the
weight up and help you load it on the
way down. So how can we do this without a
spotter? Two up one down technique and
what we're gonna do today on our quads
is leg extension and calf raises.
Two exercises. A part of the core of our
damage day all right.What we're doing
here guys is only six reps but we're
doing eight sets and we're doing eight
second negatives
so exercise one guys is a leg extension
you got to find a machine here and what
we're gonna be doing is locking yourself
down all right really important if you
grab the handle super tight here and you
drive your butt down to push your back
into the pad. So you want to make
contact with all the surfaces all right.
we want our hip and knee to be lined up
so if you're looking down at your knee
you should see your knee cap facing the
ceiling. You don't want your knees
pointed outwards. You want your knees
facing forward. You don't want to be
sitting on the bench like this because
now you've got unnatural forces going
through your knee joints. But when
they're set up like this now your knees
are working through a natural range of
motion it works through the natural
hinge motion of the knee all right which
makes that exercise completely safe.
We can't swing the weight to the top and
then just remove one limb or else you're
gonna create a lot of strain on your
knee joint. We have to take it off slowly
and then once you stabilize the weight
in that top position where the muscles
are short then I want you to fight back
for eight seconds okay that end ranges
when the muscles are under the most for
so if you're dropping your left leg
that's the only situation it's the only
scenario where this exercise this
technique could in fact hurt you instead
of help you and you've got six reps six
reps though times eight second time
under tension that's a forty eight
second set so although it doesn't sound
like we're doing a lot time under
tension to your brain to your muscles
we're doing a ton of work here
2nd exercise after 90 second rest is
the calf machine. Two up one down.
Now this does not have a big range of motion
so you will find it tough to get an 8
second negative out of this.
Don't ove rthink it. If it's six seconds,
five seconds, not a big deal. You're going
ultra slow alright. So what we're doing
here guys is at the top is I really
want you to find your calf.
Like you should feel a deep deep muscle
contraction and the same thing as leg
extension take the one leg away slowly
because if you take it away too quickly,
the load will be too much and just gonna
bury you and you're not gonna get any
tension on the negative what you may
find is that literally like two three
maybe four or five sets into this
workout your calves are already sore
like sore in the way they are the next
day after a workout and that's just
because the amount of micro trauma that
you're creating again this is a good
thing your muscles aren't familiar with
this right and when you start doing
things that your body isn't familiar
with that's when you're gonna get better
results eight sets this is gonna really
give your calves wake-up call. Have fun.
It's okay if you use your hands to kind
of help you control the weight on the way
down. It's okay if you use your hands to
help you get the weight as high as
possible during the concentric that way
you're getting maximum time under
tension on the negative that's the main
takeaway guys if that's all you remember
own every single inch of the negative
longer than you've ever owned it before.
We're gonna finish the workout with some
hamstring and AB touch up sets. Two sets
of eight to ten. We'll do our V up with
the med ball and then we're gonna do the
lying leg curl. Again this isn't meant
to destroy you or kill you or
you'd only crush it on this this is just
to stimulate the muscle alright it's a
nice little way to get extra stimulates
a little extra work a little extra
volume on your muscles spread out
through the course of the week this is
not meant to put you in the hole and in
fact what it might help you do is
recover from the previous hamstring the
previous ab workout that was a full
session take pride and training smarter
alright anybody can train hard I'm
really trying to help you guys step it
up alright. Guys that are training
smarter that's harder than training
harder okay
cuz you have to actually use your brain
your brain is harder to develop than
your brawn all right so use that as
encouragement when you're coming to the
gym we're not just training our muscles
that's what kids in their teens do.
You guys are elevating all right you guys
are starting to live large think bigger
all right so use this as an opportunity
to trust the process because when you
trust the process that's built on
intelligence you're gonna see a better
result it might take a little longer but
you'll be grateful for the outcome in
the end because of what it produced in
your life
so that's it guys that's the quads and
calves damage workout right out of the
book, Living Large. A book for natural guys
you want to pack on massive muscle if
that's you and you want to achieve your
purpose in life of becoming the best
version of you and if you want to see
what you're really capable of,
then I encourage you to pick up my book and
it's FREE. Alright so there's no hurdles
all you need to do is go to the website
GetLivingLarge.com I'll send you this
book and we can move away from setting
goals and we can move towards
discovering and fulfilling your purpose
in life which is to become the best
version of yourself. It's a 30 week program
One of the workouts we just did
is one of 21 workouts but I want to give
you the rest of the workouts so you've
got them all to see what you're really
capable of all right thank you so much
for watching let me know what I can help
you with in upcoming videos in the
comment section below if you enjoyed
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love to hear from you how you join the
Living Large workouts .
I'll talk to you guys next time.