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Muscle-Building Workout and Diet

So you’re a hard gainer
especially in the legs. You want more leg size. You want more leg thickness. You want bigger wheels. Well today, we’re going to go over how to make your legs grow and some things might be
missing in your training to inhibit your leg growth. So the big topic today is leg size and I’m going to show you some classic exercises that we
use here at the gym for years but also some traditional ones that you would find in normal gym that you just might be doing wrong and that are not giving you
the results that you want. The first step or the
first exercise that we use is the core movement of all leg sizes losing magnet gym and wanting
strength is our belt squat. The reason is that we can get almost all the muscle activation
than a normal squat provides with none of the bad compression. We’ve already talked about that so if you want to go look at
the belt squat series on that, that will help you tremidiously. But today what we’re going to do is we’re going to emphasize leg mass. So how do I take a normal belt squat or a modification of a belt squat and make it build bigger
and stronger legs? Its simple slow the shit down. So when you guys are
doing your big movements if you’re main goal is muscle size and not necessarily strength
or how much weight you can move take some weight off and go slower and watch strength plummet. The reason is that when you go
faster and put more weight on your body is more
reliant on stretch reflex which doesn’t necessarily
have to do with a ton of muscle building and that’s
why you notice body builders do everything slower and
lighter than power lifters intend to get more astatic results. The reason is that time under
tension is your best friend if you’re trying to be
a bigger and thicker legs or any body part of that nature. So on the belt squat, we’ve showed it on warm-ups a little bit we’ve showed it on some movements but what I’m going to do
is show you how to build insanely huge legs doing so. So as we’ve said before, we already know the belt squat. Now if our goal is to build
insanely strong quads, then we want more of a narrower stance and we want a little bit more toe pressure which is exactly the
way I tell you not to be if you want to be powerful. We’re not talking about power today, we’re talking about leg size. So what we’re going to do is, we’re going to take a little bit beyond narrow shoulder width apart and what we’re going to do
is we’re actually going to let the knee track over the toe and we’re actually going to
come on the ball of our foot and we’re going to come
up really, really slow. So what I like to use on this, is some sort of three
three or five five count. Go watch the tempo training video. But in this particular exercise, if I go one, two, three, four, five, stop one, two, three, four, five, that is the ultimate way to develop massive quads. Now if I want this exercise
to make my glutes get bigger or more defined which is
big in a lot of fitness and other endeavors all I got to do is widen my foot out to
more of a gears type squat or a powerly type squat turn
my toes little straighter and now step back first instead of letting my knees
come forward and sit my ass back and I push my knees apart going down as far as I can that way and coming up this way
pushing my hips forward and squeezing my glutes as hard as I can. These two exercises right here on a five five or three three tempo, will turn your legs and ass into granite. So for your broke asses, this is how you do another belt squat. You can stand on two tan of benches or these foam blocks. I like foam blocks because they are a little bit more unstable so my body had to be a little
bit more athletic to do so. But this is another way that
you can do your belt squat. As you can see with that
thing wanting to swing, it still is kind of hard for me to balance but this is a great way, it’s just going to be
hard for you overload. So if you’re looking
for mass maxium muscle this is going to be a really hard exercise to put a lot of weight
on and just get set up. That’s why I developed the belt squat. But this is great way to get those squats in, get your glutes and your muscles big without putting the
compression on your spine. The next thing that I
figured out long time ago, was that hamstrings like slow and steady. They don’t like jerking, they don’t like being super forceful. You want to slow the shit down. So when you’re doing your hamstring curls, make sure that you’re following
that particular ideal. So instead of trying to add more and more and more
weight all the time, make it slower and more
steady and more controlled and watch your hamstrings grow. One, two, three, four. One, two, three, four. Or you can do it fast
up and then slow down. Or you can do it one, two, three, one, two, three. Or you can do ratchet sets. The point is, is that you’re slowing it down. You’re making it different, you’re making it confused, but you’re doing it by changing tempos and the types of movements but you’re not necessarily
changing the weight per se. Now that four on the stack
would be easy in my own tempo, but changing it the way I just did turned it into about an eight. So make sure when you’re
doing these exercises to gain more leg size, slow it down and use what its intended for and that is to put on mass. So another exercise
that I’m not to fond on but if you really want those massive tear drops around your knees, you’re just not going to be
able to avoid not doing them, and that is the leg extension. Now the leg extension got a bad rap for being bad for your knees and I tend to agree with that but if we’re only
talking about muscle size and sometimes joint health
kind of goes by the wayside and you really don’t need
to use as much weight as you think you do if like we talked about earlier
in the tempo Youtube video that you actually want to
go slower on this stuff. So when I’m doing my leg extensions, the first thing I’m thinking
about is holding it at the top and dropping it about a
three to five second count. Same thing when coming up, don’t put a lot of power
into it just move slow and you’ll notice that the muscle will have to work triple time with half the weight. And that’s where I think
you can really get a lot of bang for your buck out of your leg extensions start to get these big separations. You don’t need to go heavy, you just need to go slow and that’s might be why
on the leg extension you may not be seeing
growth that you want to see out of your quadriceps and its probably because
you’re trying to go too heavy and fast verses light and slow. So when you’re trying to build mass, make sure that you’re slowing things down. If you’re trying to build power go fast, go explosive but just remember muscle mass really works well time under tension so slow things down, change these centric’s and make sure that you’re
keeping everything steady so that the muscle has to do
the work and not the tendon. But do not forget that if you want 800 pound thick ass legs, you better be able to squat 800 pounds. There is no replacement
for being super strong and that has allowed me
to do massive amounts of accessory work with huge weights both steady and controlled
because I’m already strong. So I’m a firm believer that you
need to get very very strong before you can get big so that you can do hard stuff with reps.

36 thoughts on “Big Techniques for Bigger Legs (Tips for Ripped Muscle Growth!)

  1. 3:43 "so for you broke asses" so glad he included a section for me lul loving the content learning so much! thanks for all the info you provide and keep it coming =)

  2. I heard you very first time on Joe D podcast, and since then became your follower too.

    Honestly speaking your content seems so intresting and logical too..


  3. Is there any advantage to squeezing at the top of the rep? The pump is crazy but I eventually can’t do as many reps on the last set.

  4. Awesome info Matt thank you once again, I am a huge fan of your videos. Any alternative to leg extension that hits the Rectus Femoris and VMO in a similar or close to similar way?

  5. Also, what would you consider light to go with slow TUT? Stay in the hypertrophy range at about 8-12 reps? Or go more? I'm just conscious of the length of time for each rep and the level of muscle capacity you would need just to hit 10 reps at 5 secs up and 5 secs down. If it's too light, it won't be optimally beneficial right?

  6. Matt,

    Thank you for all these amazing videos you’ve been putting out lately. They’ve really made me relook at my training and warm ups. I’ll try to promote your channel on Reddit to get you some more attention on here.

    The videos are short and insanely informative.

  7. 5:21 she missed out on a chance to become a yootoob fitness star :,( Jokes aside these are great tips. If I had the space in my garage for a belt squat, then I would; I definitely would like to try belt squats sometime, srsly all the fun of heavy squats without the whole "I hope you can good morning this in case you tilt forward too much; hope you like ".

    I agree that with the isolation type exercises, like a hamstring curl or a quad extenstion, that slower is better. For one, no one cares how much you hamstring curl but more importantly time under tension may or may not get bad rap, since a lot of people criticize TUT as bodybuilder fluff n' pump excuses by pro BBs who always do partial reps. A great example in real life though is the recreational lifter who practices the olympic lifts a few times a week, but does no general strength training outside of back and front squat. What you end up with is an athlete that has some quad development, but the upper body of a cross country runner, because the TUT with olympic lifts alone are not enough to induce hypertrophy unless practice 2-3x a day 7 days a week.

    I'm doing Barbell squats, Power Cleans, Kettlebell Swings, and Hamstring curls for my bread n' butter thigh and glute exercises. I do my hamstring curls nice and slow because I have a cheap Marcy Pro bench with a leg extenstion and I don't wanna break my equipment 😉

  8. Hey Matt. I need to fix the top 3 or 4 inches on my bench. I have no problems until I am 2-3 inches from the lockout. I have no problem shooting 585 and even 600 off of my chest but I stall out just before lockout. High pin / dead presses is what I am going to try. I just made a video of a number of my misses in the 550 -585 range and it is always a couple inches before lockout. Any ideas on how to help an old man?

  9. I love your videos Matt. I learn a metric fuckton every time. But you make a typo or speech error in literally all of them

  10. Hello Matt – interesting and professional content as always. Let me please ask you how many times a week would you train your quads (or any other muscle group) for mass and for strength and whether there is a significant difference in the proper training frequency of a muscle group for mass and for strength? All the best from Poland

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