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- What's up, Elite ThenX athletes?
It's Chris Heria.
Welcome to another video of Official ThenX.
Today, I'm gonna be showing you the best way
to grow your legs fast from home.
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Alright, so when you're training from home,
most likely, you don't have access to heavy weights,
dumbbells, and barbells,
but you can still build solid muscle
and strength in your legs from home,
without the use of weights.
Now when you're lifting weights,
it's gonna be easier to reach
that point of muscle fatigue,
with a quick set of eight to 12 reps,
with an amount of weight that will challenge you.
And on the other hand,
when you're training body weight,
you're normally on your legs all the time,
so you're gonna need a higher rep range
to reach the muscle fatigue.
And also changing the way in which
we perform our repetitions.
And by incorporating explosive negatives
into your training.
With training explosive,
you're activating way more muscle fibers
versus normal repetitions.
You're also training and increasing your power
because you're giving 110% effort on every rep.
And the same thing goes for working
the negative of an exercise.
The slower you go, the more muscle fibers
you're gonna fire up.
Working out and tearing deeper muscle fibers.
Growing back thicker and stronger muscles.
And because we're not using external weights,
you're gonna be able to increase the rep range,
giving more blood flow,
which will also be burning more calories.
And we're also gonna supplement that
with a hold at the end of every single set.
On your last rep, when you feel like you can't
go on any more, you would normally just give up,
but to continue to work past fatigue,
creating hypertrophy.
And lastly, one of the most important
things for building muscle
is getting the proper nutrition.
Making sure that you're eating
enough protein to feed your muscles to grow,
while supplementing with enough sleep and rest
to make sure that your muscles
have enough time to repair back thicker and stronger.
And it also helps if you're on a floor surface.
If you guys wanna check out
some of my videos on nutrition,
you can go ahead and visit my vlog channel,
where I've made videos on my training days
and what I like to eat to stay fit,
and how I build muscle while staying lean.
So today, I have a leg workout for you guys
that's gonna help you grow your legs from home.
But you don't need access to a gym,
dumbbells, or weights,
as all these exercises are gonna be done
with your own body weight.
And if you are gonna have one piece of equipment,
then the best piece of equipment to have
is the one that's gonna add more weight
and resistance to all the exercises
you do with your body.
That's gonna be with the Heria weight vest.
I'll be using one today
to take my workout to the next level.
And if you don't have one,
you can go ahead and pick one up
at ChrisHeria.com.
Alright guys, we're getting into the first exercise.
It's gonna be jump squats.
We're gonna go for 15.
Remember, all these exercises we're gonna do,
explosive negative, and on the last repetition,
you're gonna hold the peak of that exercise
for at least 10 seconds.
So remember, go down slow, up fast.
Let's go for 15 jump squats.
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Alright.
So first exercise down,
and I'm sure you can already feel the difference,
versus just normal repetitions of jump squats.
It actually feels like I just did 25 jump squats
when I only did 15.
And if you were already giving up by 15,
normally you would've stopped,
but this time, we kept it going
by holding our squat in a 90 position,
extending that time under tension,
and breaking past that point of fatigue.
The next exercise that I have for you guys
is gonna be switching lunges. (whooshing)
Let's go for 20.
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Alright.
Now your legs should definitely be fired up.
And we're only into the second exercise.
Coming up next we have walking sumo squats.
Make sure that you stay low
the whole entire time.
We're gonna take 10 steps forward, 10 steps back.
Hold the last one.
And remember, with every rep,
keep it explosive negative.
Let's go for it. (whooshing)
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Alright, in some cases,
this might be even more intense
than your average leg day with weights.
Especially if you've never done this before,
or you're not used to this type of training.
Coming up next, we have jumping jacks.
This exercise is more of gonna be like
an active rest, but it's also gonna get
more blood flow through your legs,
and get your calves warmed up
for the next exercise.
Let's go for jumping jacks, 45 seconds.
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Alright, we are about halfway there.
Let's go for 15 calf raises,
explosive negative, plus hold.
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Oh.
Alright, good calf pump and a good stretch,
even for your hamstrings and your glutes.
Next exercise is gonna be pretty tough.
But I love challenging myself
when I'm already fatigued.
For me, that's the best way to make gains.
So next up, we have pistol squats,
eight on each leg.
If you can't yet do pistol squats,
try lowering down into a seat with one leg,
and then come back up.
Those are called assisted pistol squats,
and the more you do those,
eventually you build the strength
to be able to do real pistol squats.
Alright, let's go for eight.
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Whoa, that was crazy tough.
Alright, moving on to one of the last exercises.
It's gonna be an isometric exercise.
We're gonna go for tiptoe wall sit, 45 seconds.
Now this exercise looks pretty easy, but trust me,
it's a killer move.
Let's go ahead and go for it.
Make sure you're at least 90 degrees in your legs,
and your back is not touching.
Now go tiptoes.
Oh.
My legs are shaking right about now.
Now technically, this could be the end
of your workout routine.
But to really challenge myself,
I'm gonna go for one last plyometric move.
That's gonna be box jumps. (whooshing)
Now if you're not used to this type of training,
or you're just getting started,
I wouldn't advise you to do box jumps
at the very end 'cause you can hurt yourself,
and miss your jump.
If you'd like, you can try to go for box step-ups.
Remember, the most important thing
is that you're able to complete
these exercises properly and safely.
Alright, so I'm gonna go to the last exercise.
Box jumps, explosive negatives.
I'm gonna hold the last one for 10.
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Alright.
That is the last exercise of round one.
I have three more rounds to go.
And that's gonna complete today's workout routine.
And when you're trying to build your legs from home,
this is gonna be the best way.
So if you enjoyed the video,
definitely smash that like button.
Share this video with a friend
that's trying to build their legs from home.
I'm drenched in sweat,
so you can definitely see
this is a highly impressive workout.
Comment down below.
Let me know what you want
the next video to be about.
And subscribe if you haven't already.
We post every Sunday, 8:00 p.m.
USA Eastern time.
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Enjoy the millions of other ThenX athletes
around the world right now.
And remember, if you're trying to
take your training to the next level,
you definitely need a Heria weight vest.
Pick one up at ChrisHeria.com.
And for more of my content during the week,
then make sure you're giving me
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as well as some unreleased songs
that you guys haven't heard yet.
So with that said,
I will see you next Sunday,
8:00 p.m. USA Eastern time.
Mad love, peace out.
(upbeat electronic music)
♪ Listen right here, little mama ♪
♪ You bad ♪
♪ The way I make you feel ♪
♪ Like you just got the bag ♪
♪ The penny in that Gucci ♪
♪ You know that I am ♪
♪ I ain't trying to brag ♪
♪ I'm a bit patient ♪
♪ Money gonna come when it want to ♪
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