(rumbling)
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- What's up muscle and strength.
We are at ELEV8TION fitness in downtown Miami,
and I'm gonna show you what I do
to get these beefy freaking quads.
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My warm up is always abductor adductor super set,
just to open up the hips, whether I'm doing
Sumo squats or I'm doing narrow stance leg press,
I need my hips to be nice and warmed up
before I can get really heavy.
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So, continuing with the warm up sets
that I did in the very beginning,
I also warm up my knees, doing leg extensions.
So I'm going for more repetitions to push blood
around my knees to warm them up.
And then we'll revisit leg extensions
again at the end.
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Alright, guys, we're moving
on to my favorite squat machine.
Because I don't even know what it's called.
I just know that you do squats in it.
And you could either face inside or outside,
I like to face within the pad.
I just for, for me personally,
the angle the way that it comes down
and makes my knees feel really stable
and really comfortable.
And it also takes strain off my lower back,
which on a normal hack squat machine,
I tend to have that problem where it puts
a lot of strain on my lower back.
So I found the perfect machine
for me so that I can go as heavy as possible.
Now what you're gonna see is, I'm gonna be doing
each set only to about four to six reps.
Okay, working my way up to my working set,
which last week was about six plates
or seven plates on each side.
So I try not to gas myself out,
leading into that heavy set.
And I like to feel the weight going in there.
And then I'll work that last set
and the final set, I'll pull like two plates off,
and I'll do a high rep set.
So let's see how it goes.
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(grunting)
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We are now moving on to more narrow
footed stance Leg Press.
I'm gonna go up two plates at a time on each side,
and I'm gonna accomplish 15 reps on each one
until I can't go any higher.
Once I get up to my top set,
I'll be removing plates working my way back
down to four plates.
(grunting)
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Next up is walking lunges.
I do these with weight or without weight,
just depends on how intense the squat movements
and the leg press movements
were before hitting this.
My quads are extremely, extremely tight right now.
So a good stretch like a wide walking lunge,
is gonna help loosen it out,
and also continue to destroy my leg.
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Last quad exercise before we move into calves.
This is gonna be another leg extension machine.
The difference on this one
is, we're gonna be doing a single leg.
And what I'm gonna do is, I'm gonna do one
complete large set.
So I'll start with the right leg,
try to get 12 to 15 reps, move on to left 12 to 15.
I expect when I move back to the right leg again,
I'm gonna get less than 12 to 15.
So I'm looking at about eight,
eight on the other side, and I continue
to go back and forth until I really
could complete two good repetitions.
And then that's it for quads.
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(grunting)
All right to finish off our epic
quad fat leg day, we got standing calf raises.
And the way that I've been doing these lately,
I did see a John Meadows video,
and John Meadows gave some tips,
and I've actually been following him.
I've been really successful with it.
So if you see on this calf extension machine,
I actually keep my knees relatively locked out,
so that when my feet come down
on the bottom of the movement,
I get full stretch on the calf.
And then I explode up engaging the calf
all the way at the top, squeezing,
and then I come back slowly and control
back down stretch the calf again.
I think a lot of people
when they do calf raises, they concentrate
a lot on the squeezing part of the movement,
and they forget that you actually
got to also put a lot of emphasis
on the bottom of the movement
where you stretch the calf fully.
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All right muscle and strength.
That's a wrap on leg day at ELEV8TION fitness Miami.
Hope you guys learned something today,
and how to get some stubby, stubby quads.
If you like what you see, tap, subscribe,
and guys be easy on me on the comments
this time, please I know I have short legs.
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