Barbell Shrugged - Growing Tree Trunk Legs for 2021 w/ Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #536

Episode Date: January 4, 2021

In this Episode of Barbell Shrugged:   Major muscle groups of the lower body Best exercises for building quads Why Glutes are the center of it all Hamstring and how to train them Calves and the show muscles   Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   PowerDot - Save 20% using code BBS at http://PowerDot.com/BBS    Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   www.masszymes.com/shruggedfree  - for FREE bottle of BiOptimizers Masszymes   Garage Gym Equipment and Accessories: https://prxperformance.com/discount/BBS5OFF Save 5% using the coupon code “BBS5OFF”

Shrug family, this week on Barbell Shrug, we're starting your year off strong. Going lower body training. You're going to grow the tree trunk legs. Everyone's going to know it. By the time summer rolls around, zero, zero board shorts are going to fit. The legs will just be exploded. You're going to have to go to the five-inch inseam just so the shorts have a little bit of room to breathe. There's going to be a lot of low quad in your action. People are going to be aware that the shorts have dropped from maybe the seven inch to the five inch and

inseam. It's going to be very noticeable. There's going to be a little teardrop going into the knee. This is what happens when you get the jacked legs. And that's what we're going to talk about in the show today to get you strong, get you lean, get you athletic and create some tree trunk legs for the new year. Before we get into that though, the only way you're going to be able to get you strong, get you lean, get you athletic, and create some tree trunk legs for the new year. Before we get into that though, the only way you're going to be able to get that done is to make sure you have all the micronutrients. I know you're thinking about the meat. I know you're thinking about the chicken, the chicken thigh. I know you're thinking about maybe some like some tri-tip on the grill to get super jacked, but check it out. None of the systems are going to work in your life if you don't have all the micronutrients. They keep things fresh. They keep things moving. You need them. The vitamins

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Friends, let's get into the show. Let's score some legs. Welcome tocom forward slash shrugged. Friends, let's get into the show. Let's grow some legs. Welcome to Barbell Shrugged. I'm Anders Varner. You know that. That's Doug Larson, Coach Travis Mash. I'm pointing to people on a Zoom screen. I wish my bros were in the garage with me hanging out. Today on Barbell Shrugged, we are going to talk about how to grow some gigantic legs because not just because we want you to have big strong legs, but because when you walk into the gym, you are representing Barbell Shrugged and all the information that has gone through your brain waves

for however long you've been listening to this show. And when you walk in, I want everyone in that gym to know that Barbell Shrugged influenced the size of your legs, the amount of weight you have on your back when you back squat. And today we're going to teach you how to grow giant legs, build a lot of muscle size, strength, muscle in the lower body. Doug Larson, we have to talk about legs because I think legs really are. I still remember, and we've talked about it on the show before, but you remember when people used to come up to you,

maybe not you because you had such a good coach when you were younger, but, and they go, do you train legs? And you go, huh? Of course I train legs. What's wrong with you? We have to train legs. Dude, tell me, let's talk about some lower body training. I want to start just kind of like, what are the big muscle groups and what do we need to know about the quads, glutes, and hamstrings? And if you want to start just kind of like what what are the big muscle groups and what do we need to know about the quads glutes and hamstrings and if you want to talk about calves we can talk about calves too actually i totally think we should talk about calves at least at least a little bit one of the most neglected body parts in all of all of crossfit i'm so guilty yeah the world and all of the world, yeah. I mean, just recently, like in EMOM Aesthetics and the new EMOM Strength Program, which isn't quite out yet,

which I've been doing since I finished doing EMOM Aesthetics, I put calf raises in there, you know, at least just a little bit. And I hadn't really done that in in a long time the first time i did i did you know five sets of calf raises in a day it's like the next day i could i could kind of barely walk down the street without like looking like i was limping on both legs yeah i mean it's not a physique sport and so growing your calves there's really no big incentive but i do think there's some value in doing calf training like if you look at gymnasts like when i did gymnastics back when i was a kid like the end of the day they'd be like okay go go to 200 calf races and then you can go that was like just like throwing in there and so he'd just be up against the wall like on a

balance beam just kind of bouncing up and down but for gymnasts that that tumble a lot you know they're they're doing double back flips and then bounding into another back handspring or whatever it is. It's like if you're bounding and you're doing a lot of, you know, like people tear their Achilles tendon doing box jumps in CrossFit because you land in that high-speed deceleration. And that quick turnaround is what basically pops tendons. Anytime you tear your Achilles, it's usually from some type of landing and deceleration but the in gymnastics they kind of hedge against that by just doing you know a whole lot of calf raises that yeah i think a lot of people really aren't really necessarily even aware of that we're gonna get off subject right away keep your keep your achilles from popping when you're doing your box jumps the gymnasts are so good at doing the things

that everyone knows they should be doing, but never does. When I was doing adult gymnastics in San Diego, I would go once or twice a week, and it was super fun. But I would look over, and all the kids would be on the parallel bars, and they'd be doing scap presses.

It was just building pressing be doing like scap presses where they it was like just building uh pressing strength through their scap versus doing the full dip and cheating and doing all that and they would just sit there for like sets of like 25 30 and they wouldn't even know that they were doing things so well like building this base of athleticism and strength, they just did it. And it was just part of what they did every day. They had no – there wasn't like a thing that they – they weren't going into the gym like, I got to do scat pressing today because that's what's on my program. It was just like, this is exactly what I'm supposed to do

to build a big base of strength. I would think not to drive calves into the ground, but like, you know, if you think about potential energy and strain energy, like the stiffer, you know, the stiffer it becomes, the more potential energy you have to distribute, you know, obviously up and out. So like I've always wondered like why do people do calf raises? What could you possibly do? Cause you know, I've always had people keep her knees straight and jump as high as you can.

You know, obviously you can't get off the ground, but now understanding that, you know, like, um, yeah, if you create a little bit of stiffness and that Achilles you're going to, you're definitely going to be faster and jump higher. Yeah. Well, we just started a show saying we're going to teach you how to grow really strong.

Just go right into weightlifting talk and talk about triple extension. Just start right at the smallest possible lowest bang for your buck for, and then build it up. Or should we, do you want to talk about some glutes? Yeah, definitely. I mean, when you think about. We'll round out calf raises. It's probably a good thing just to do five sets of calf raises. We're going to talk about throwing a couple of sets and then now back to squat. Now back talking about squatting.

I totally have calves programmed for the end of the show because we have to talk about them. I just wasn't expecting to start it off with how you can have the most show muscles for when you're walking around the beach and you want to flex your calf. Right. All right. So Travis, if you get a new lif lifter and their their main their main thing is to learn technique and how to lift weights and whatnot but you but they're just skinny and they just need to to build some some mass on the on their whole body probably but specifically

for this conversation on their lower half like what is a very basic um mass hypertrophy type program look like for someone who aspires to be a weightlifter? I think, you know, you can't go wrong with like German volume training, like this, you know, 10 by 10, especially if it's a skinny guy, you know, like poor girl. Right to the wolves. Right by the wolves. Yeah. I mean, they're coming to me that obviously I'm, you know, I'm thinking about someone that would come to me so that they have the goals of being really good. So let's see. Parents must love you.

Yeah. It's a good way to weed them out too. Yeah. If they're not crying about that, I'm like, if you're crying about this, you're probably not going to work out with me. So I like the German volume training because, you know, I've never had someone, which is interesting, because I've never had someone do German volume training

and then not set a PR within a few weeks of stopping the 10 by 10s, which is, you wonder why it makes you, you know, why would, you know, get you stronger other than obviously hypertrophy, but like, I feel like it would take longer then to turn that muscle into, you know, something functional to be strong. But it, you know, within two to three weeks, every single person i've ever had do that you know as a set of pr so like it's um so that's what i would start them on that yeah i feel like when we talked about this in the show i was actually just went back and edited some um shows that we did last time we were out at at your gym in lewisville um but i i feel like a lot of that just has has yes it has a lot to do with your legs and

properly training your quads and that higher rep stuff works for hypertrophy, which is great. But I really feel like anytime you get into those like really high volume, high rep, heavyweight squats, like the reason you see so much strength increase from that. It's like, yes, your legs, but I think it just has so much more to do with your ability to stabilize your core. Like very few people that are in the strength world miss back squats because their legs aren't strong enough. They miss it because they sit down, they lose a tiny bit of their core. And then their brain is like, dude, I'm getting the hell out of here. You're trying to snap your back in half,

and you don't have the belly to keep this thing going. So when you sit underneath heavy weight for a really long time and you just down and up, and the only thing to do is just stand there with it, you're going to have to force your diaphragm to breathe while you're bracing. And you just get a thick belly that over 100 reps a day, twice a week, for a month or however long, six weeks, you get stronger. You know, and the Germans actually do that three times a week. So it's not just like one day a week you do 10 by 10s.

They do 10 by 10s three different times. And I'm like, that's even beyond me. However – Like they're back squatting 10 by 10s? Back squatting 10 by 10s three times a week. I remember I was like, that's insane. You know, but I don't do that. I do – which I think maybe because I don't do that, do we get the PRs?

Because we do, you know, Saturdays would be the 10 by 10s, you know, and then we come back on Fridays. I mean, I'm sorry, on Mondays, and let's just say you got five by five, and then Wednesdays we're doing triples because we do the, you know, daily undulating periodization. So I think because we keep those aspects of, you know, of absolute strength, I think it gets them more prepared. They stay super beat up because, you know, they get the –

they're just surviving on Saturdays. Then you're asking them to go heavier, you know, in a linear way. Like you got to get heavier and heavier and heavier, then back to 10-by-10s. Yeah. I want to start even though like at a higher level and just talking about the anatomy and and how the body actually moves because lower body training there's there's really two main functions in the big joints from the hinge in the hip to uh flexion in the knee and and how we train

them separately and i think one of the biggest misconceptions in training in lower body training, especially when you don't have any background in like understanding the anatomy of what's going on is when somebody comes to you and they're squatting and they go, this really hits my hamstrings. You go, well, squatting different than me, but I mean, there is an eccentric portion to it, but, um, the, just the, the, the basic outline, what, what muscles are, if the hinge and the squat, um, are, uh, kind of the, the two big movement patterns, um, what are, what's the like musculature and how does that actually work for, um, kind of like setting up an actual training program for it? I mean, if you look at just the joints, you know, we're talking about the hips, the knees, and, yes, the ankles.

But, of course, no one ever misses squat because of calves, you know. But at least I'm positive because I have the smallest calves maybe ever. So I still squat a lot. So be like, you know, but like, yeah, you shouldn't like the hamstrings because, you know, because they're like, it's never really fully lengthened when you squat, you know, because the knees bend, it shortens them when the hip is bent, you know. But now if the knees are straight and the hip bends, now you lengthen the hamstrings and now you're going to get some hypertrophy.

But they still help because a lot of people at the tip top you know their knees will straighten slightly before their they help you finish the lift is basically it but um so yeah if you want to really work your hamstrings you're talking more rdls you know not even deadlifts really because of you know you really want to find a way that the hamstring is lengthened you know throughout and so the same thing you know the hamstring is lengthened throughout. And so the same thing, the funny thing is even the rectus femoris, the quad, the big quadriceps, it's never really lengthened during squats because you bend your knees, but you bend your waist. And so it never changes.

It's really an isometric contraction. So to sum it up, really, if you want to work your hamstrings and even your glutes a lot, you probably want to go with like an RDL, a good morning, you know, there's a million different, you know, hinging at the waist. If you want to work, you know, your quads and, yes, glutes, then you want to do a squat. Then the more,

when it comes to squats, if you do a low bar, you're going to work the hip more. You're definitely going to work the glutes and hamstrings more because it puts you at flexion sooner. You are going to get a little bit more of that because everyone ends up being forwards unless you're Greg Knuckles. You can stay vertical

even with low bar. But then high bar is going to work. It's definitely going to be quads. And then front squats is quads, but it's a lot of back because the bar is in front of you now, so you're working your back too. So you're going to work your back regardless of what you do. So even though we're talking low body, you know, if you're talking like the bigger movements, you're definitely going to have strength in the back.

Yeah, and that's the part that I want to move into is, um, if, if we're talking about the knee dominant movements, um, in, uh, also just to add onto that, um, as you were talking, this is one of the things that's so cool about actually being able to go to a commercial gym is being able to get on like a hack squat machine, hit full, hit a full range of motions. You can feel like a big stretch machine hit full hit a full range of motion so you can feel like a big stretch in your quad most people that are squatting and and i notice this a lot when i'm doing like split squats and unilateral stuff which we'll we'll talk about later in the show for accessory work as well but um i it's like in my brain i know that i want to be doing quads

but then i go and do a split squat and my knee hits the ground. And I look down at my leg and it's like at parallel. It's not like I'm really getting the full range of motion in my knee. And the only way that I would be able to do that is if I stacked four or five plates on my front leg and then actually had the mobility to sit all the way down. And I bet my split squat, the amount of weight that I would be able to sit all the way down and i bet my split squat the amount of weight that i would be able to put on the bar or whatever i'm holding for doing like a rear foot elevated split squat would go from call it 135 to like 65 pounds just because i've i very rarely actually go to that full full range of Right. The only time I really seem to do that is pistols.

For sure. Pistols when I, the only time I like my heel, like the back of my calf is touching the back of my hamstring, like my heel hitting my butt. Um, and you're getting really, truly full range of motion at the quad pistols for sure. Uh, you need really good ankle mobility to do that, which I'm fortunate to have. And then and then uh also like kind of closer stance front squats with a super vertical torso right seems to be the only other time that i'm like truly like truly ass to grass but even if i catch a clean like i'm i'm not gonna be all the way ass down like i don't yeah catch cleans narrow enough to like really be sitting all the way down as low as i'm talking about right now i'll still look plenty low when i catch a clean of course it'd be a full squat but

but if you look there's some daylight between my my heel and my butt and my butt and the floor compared to pistols where it's like there's not much there so if i want to work quads very specifically it's like those are the two my two go-tos or a high step or a high step up can be good um i i i don't like super high step ups for me personally i feel like i i kind of it's like push off it's like the momentum game i don't feel like i really truly get your super setting you're super setting calves at the same time i do that with everything, though. I'm going to start working calves. I'm getting self-conscious. When I have people do step-ups, I have them dorsiflex their bottom foot,

so they're only touching their heel. So you're not getting that push-off with the calves, and they have to keep their knees straight. But it's a great way to get people ready to do a pistol squat. But pistol squats if you can do them that's that should be everyone's go-to i think yeah like a close stance split squat also does pretty well especially if if you're if both your feet are elevated your knee can go a little bit lower than normal if you stand on stand on two plates in between the plates so your knee

goes low but your feet are still both high uh that also works pretty well that's that's definitely a good idea um when when we start to get into the i mean we can we can probably all agree that the front squat and the back squat are going to be the the two best the most optimal movements for building the maximum amount of strength as far as your ability to load the, put the biggest load on your back or on your shoulders, uh, sit down in a full range of motion and then, um, you know, actually work glutes, quads, all of that, because these are the, the, the primary movers down there. Um, but what, what are the big differences between the back squat and the front squat? I think this is one of the,

my most fun comments that happens on social media. When you write something about knee bending and you talk about your quads and you're doing a back squat or you're doing a front squat and you're like, someone always likes to chime in and go, well, you could never build glutes by doing front squats. You're like and you gotta extend your hips bud yeah and but it's my it's one of my favorites because there is a big like can you grow a a big lower body or just add muscle to your lower body and and i know you can but um the difference between those two and and the musculature that you're going to be using by by being able to do both or what are the benefits

of doing front squats over back squats well it depends on if you're talking high bar low bar like if high bar you know high bar is very similar to front squats the only real difference is the bars in front of you so you can't go as heavy, but for that same reason, so you're going to work more of your back, your, you know, your extensor, your spinal extensors when you're doing front squats. But other than that, like, you know, the difference in how much quads they work is not very much. And so, and like, anytime that you do, you extend the hip,

you're going to work glutes and hamstrings somewhat. So like, that's crazy. Now the, if you really want to focus on your butt though, you would probably want to go, uh, low bar. And it's because like, when you're talking about the hips and the butt hamstrings, hip flexion is what's going to determine depth. So you're going to, you're going to get maximum range of motion at the hips when you're low bar because you're starting flex already. So you're going to hit it sooner. For the same reason when you do a back squat or a front squat, the more vertical you sit, the more you're going to work your quads and your knees. It just comes down to really two things to look at when you're talking about like, you know, what works muscle groups is like the range of motion.

And then it's going, you're going to talk about the load that you have. And so those are the only two things. So if you can maximize range of motion as heavy as possible, then you're going to work that muscle group. Yeah. I think that that's a massive piece of, um, being able to choose one. Do you have the requisite mobility to be able to get into a good front squat position?

But the upright torso to me is one of the most important and most missed pieces of squatting. Most people, many people, have a really hard time with high bar back squats because being able to have the bar on your back or like actually sitting on top of your traps and keeping your torso as upright as possible. The pictures that we took when I was down, when we were down doing front squats in Arkansas,

I was so stoked that I was able to keep my torso as I always assume that my movement just is off. And I was so excited to find out that I have a very upright torso. I was watching Matt lift and I was like, damn, I wish I could move like that guy. And then the pictures come back and you're like, I did it. I feel so good. All my joints are moving the right way. This is incredible. But I feel like many people don't fully understand how to keep that torso upright or even what it feels like. And they walk a back squat out. They assume they're doing it the right way. And what they're really doing is like a large range of motion, good morning, just to move the amount of weight that sounds cool instead of focusing on actually moving the proper way um and and keeping that torso you're going to notice that like your

butt doesn't it's not that it doesn't push back but it pushes back a lot less and you're actually just trying to sit directly down onto your heels um and that's one of the reasons that i i love the front squat um one it's a lighter load and i get just as much bang for my buck as um doing that if not more just because the the additional like the erector is keeping you upright your core having to stabilize the load on the front half of your body versus the strongest part of your body on your back, on your shoulders. But the mobility and just having the range of motion to be able to sit all the way down, I feel like that counterbalance, just that little bit, moving it from your back to your front, counterbalances the way that your body moves when your hips push back, that it allows you to sit down deeper into the squat,

which over time is going to build more muscle. It's going to be much healthier on your joints. And we've done an entire show on it, but I actually just really prefer and enjoy coaching people on front squatting more because it takes the conversation off of how much weight's on the bar being the only metric that you're focused on. Whereas if you're front squatting, you have to focus on the way you move because the only thing holding that bar on your shoulders is having an upright torso. And as soon as that torso comes forward, the next line of defense is what your wrist. That's a, that's a sad, sad day. If your wrist is going to try and hold 225 pounds while it's like your palms facing back and your elbows are up, it's just, you're going to fail. So you have to

build the core and you have to build the back to go along with squatting. Whereas when you're back squatting, you can sit all the way down and have less than optimal form, less than optimal range of motion. Your legs may not be strong enough, but you can just back the thing up and it's considered a successful rep. If I was to recommend, I would much prefer more people front squat and use those metrics

and range of motion as their metric for how they're doing their leg training than just throwing weight on a bar on the back squat because they assume that that is the best exercise. But I would say too, if you're coaching like younger, younger kids or youth, like front squat would be your go-to because it's self spotting, you know, like, you know, you don't have to worry about the kids getting caught in an awkward

position. If you miss it, you just dump it forward. You know, hopefully you don't have them go so heavy to miss if they're too young, but if they make it, you know, kids will be kids.

It just keeps them safe. I think, I know a lot of programs, especially in Atlanta, there's an awesome coach, Stan, you know, kids will be kids. It just keeps them safe, I think. I know a lot of programs, especially in Atlanta, there's an awesome coach, Stan Luttrell, we've talked about him a couple times, Luttrell, sorry. He has everyone do front squats just because it keeps them safe. Yeah. And we did a –

Yesterday, a few days ago, we were talking about intentional quarter squats. Right. Regarding hypertrophy, do you ever quarter squats right uh regarding hypertrophy do you ever use those not for hypertrophy because you know like you know i i've never even seen a study on it when it comes to hypertrophy simply because like you know the the range of motion is short so you take that aspect of of hypertrophy out of the game of course you go heavier but um i don't know i know someone i know there was a study I read a long time ago where they did, like,

to parallel versus, like, super deep. And it was pretty much, you know, people were doing low bar to parallel, and they looked at the hypertrophy of that versus, like, a super deep high bar squat. And, like, the hypertrophy was about the same because, you know, even though it was a little bit less range of motion the load was higher so it equaled about the same so but super high i would i would have i don't know it'd be hard to i mean i don't know that it wouldn't but um but the thing you wouldn't get it would be healthy joints because like when you

do the full range of motion you know you're going to get to relate release the synovial you know fluid and joints don't have a really good blood supply you know the hips and knees so like if you don't do full range of motion eventually you're going to have bad joints so yeah you definitely should do full range of motion the vast majority of the time more like a it's like an assistance movement it's like talking about like you know we talked about calves at the beginning of the show and doing a couple sets per week that type of thing like the first time that I ever really started doing any quarter squats was like 2005. And at the time, the way I squatted back then was I used to actually teach this to people, which of course now I don't do it anymore. Where, where, when you're squatting, as you're coming out of the

hole, your hips are going back. And then I used to teach people and do this myself where i would i would push my knees all the way forward kind of right as i was right around parallel to put to put myself back in like a totally vertical torso and then i would quad my way all the way back to the top and i was kind of like i was kind of like skipping the the hinge position oh seriously does that make sense like i'm coming up i would be going into a hinge be bent over butt back vertical shin etc and i would just kind of shift my knees forward and my butt would come over my feet and then i would i would use my quads to stand up i was like i was a super quad dominant squatter for a long time i didn't really know how to use my glutes at all and so i started doing

for the first time ever back then like low bar back squats consistently and intentional quarter squats consistently as assistance work. So I would do my heavy front squats or back squats. And then I would either do low bar backs. I did, I was, it was twice a week at that point. So I was like,

I would back squat and then do low bar back squat. And then I would front squat and then I would do quarter squats. Monday, Thursday type of thing. And the thing about the quarter squats that I, that was kind of transformational for me at the time was I was basically doing, you know, it's, it's kind of like doing a hinge. So I'm just, I'm just doing a very small range of motion hinge. And I was, all I was focusing on was, was glute.

So I would, I was basically just doing like barbell glute pumps, so to speak with like, I put on basically my one, my one rep max and I do like sets of 12 with it. So I was getting used to having the heavy load on my back all the time. Uh, and then for the first time ever, I felt like I was like learning how to use my glutes. And then when I came out of that, that I did, I did three, four week blocks. And when I came out of that, like at the week eight block in the week 12 block, I smashed all my old PRS, which I had been for a while because I figured I actually figured out how to use my glutes when squatting. There's a guy that on the flip side of that, like it's A-T-G, like Astrograss, but like there's a guy who is like a vertical leap specialist.

His name is Ben. I can't remember his last name. I'll look in a second. But he has people intentionally do what you used to do like where the ill basically sissy squat where you like they go they let their knees go forward and they don't bend at the waist at all like they just go there until their knees touch and they come back up you know and it's really if you think about the rectus femoris that's the only almost the only way to truly get hypertrophy.

You know, or like, you know, if you could find a machine where you're lying down and doing, you know, leg extensions, which I've never seen that. But like the old school sissy squats is about the only way that I'm, maybe I'm not thinking completely, but that's the only way I can think of to actually get the rectus femoris. Because, you know, now you're, if you're, if you don't bend at the waist, you don't injure at all. Now you've got it, you know, your rectus femoris because you know now you're if you're if you don't bend at the waist you don't injure at all now you've got it you know your rectus femoris is lengthened at the top and then when you do you know bend at the knees it's lengthened at the bottom but his results as far as vertical leap are off the chain he's to do this work i think it's him there's two guys we've had on um barbell life that do a vertical leap training but they're working with Corey Gregory. So he's got Corey Gregory doing those sissy squats and his vertical leap is going and his knee pain went away, which is counterintuitive. What you would think you would think that, you know, everyone would say, Hey,

your knees going past your toes is going to hurt your knees. But no full range of motion, man, is going to, is going to give you healthy knees because that's the only way you're getting lots of nutrients with that synovial fluid to your to your uh choice so natural natural knee extensions you know those are match no yeah so so say you're you're kneeling down on the ground and your your toes are pointed and then you you keep your your ribs down hips fully extended glute squeeze and then you just you kind of just fall back toward the ground with a straight body.

So you're bending your knees as far as you can before you need to start pushing yourself back toward the top before you fall over. Right. And that kind of checks the box you were talking about of getting full tension on your rectus femoris. Yeah, I think that would be a great way to, like, start. From what I said, you know, with that sissy squat was, you know, doing the full range.

It's insane. Like they can go all the way down, touch their knees to the ground and come back up, you know, and then they're doing it weighted. You know, they're putting the load on. It's insane. I mean, like, you know, the dude has phenomenal results. I used to talk about those all the time.

He was like one of like the only, only like serious strength coaches back, back in like 2006 when I used to read more of his stuff that that i feel like consistently mentioned sissy squats as as a legit exercise oh yeah i need to try those i'm like afraid to get started i'm gonna send you a video i i started doing them not regularly but adding them in one because my shoulders all jacked up and i haven't really trained legs in a long time but or like two weeks a long time you can't hold weight on your shoulder does it hurt hurt it i guess the pressing i just and also just putting that much tension on my upper body i just don't

want to do it um right now but i i started to do sissy squats, and they're so freaking hard. The difference between – I have to actually – there's not many movements in the gym anymore that I feel like I have to scale. But holding on to like just a band to actually get down um but it's it's insanely hard not only because the the movement's so challenging but the um the balance to stay on your toes is just really really hard to to keep your hip open the entire time and um doing their head. There has to be, you know, I think that's why that you see so many people these days as the training world gets smarter. And I'm sure people have been doing this forever, but it's more noticeable now as the information and intelligent training people have bigger voices.

But when you see people squatting on wedges in order to get their knees as far over their toes as possible. As possible. To get that full range of motion. I think 100%, you know, knowing what I know now, like if you really want to, like if you're an athlete wanting to get, you know, jump higher, that would be a great way to create stiffness in those tendons. I mean, and that's, you know, that's going to be the way to, you know, to produce the maximum amount of potential energy that you can.

So it's just a strain energy. So it's like, but scary for an old man to look at it, but I need, I know I need to slowly start easing into doing it. So it's in all honesty, it's kind of cool. Like to find something in the gym after all these years that you just can't do is really awesome. And each rep you want to talk about like time under tension or having to bring tempos into what you're doing.

It's going to cost you like eight seconds per rep. Cause if you go any faster ball on your face or ram your knees into the ground. Yeah. And that's what you end up seeing a lot of people doing in that. It's like just dropping to the bottom, not realizing that stretching the quad is one of the biggest things. I think that starting with those natural knee extensions, I used to do those all the time in warmups and I didn't even know it was an exercise until meeting Doug of just how far back,

because you feel such a big stretch in your quads which you never feel and then coming back up is just I think it's really challenging that's where I'm going to start I'm going to try to start with I have to do squats today so I'm going to add those in for sure yeah dude just hang out work on hang out at the bottom you're at it what so you can work on doing your splits while you're at it you're you're jumping into the gymnastics world you might as well learn how to do the splits. Yeah, I think that ship has sailed. Yeah.

Long time ago. I got the worst hips in America, I'm pretty sure. Oh, really? You feel pretty stiff? Well, they're stiff because he front squats 500 pounds. They're stiff. That's why I can squat 500 pounds. I know.

If one day you came out and you were like guys i can do the splits but now i'm only front squatting 315 i'd be so mad yeah i don't want to sacrifice my front squat splits and maybe when i get another hip you know when i get my left side done i think i'll try the splits. I feel good. Thank you. Anders, earlier you were talking about a lot of people, their failure point on squatting isn't necessarily their leg strength. It's their back core stability type strength. I think that's very true in a lot of cases. That's probably partly why powerlifters do a lot of heavy good mornings and whatnot, like to try to hedge against that,

especially if you're a person that kind of naturally has a longer torso, you get bent over and you're, you're, you're kind of sunk. Uh, for a person like me, I have a short torso and long legs. And so my back's never, never truly my, my limiter. It doesn't seem it's, it's always like my ability to extend my needs typically is quad strength. And so doing for me, a lot of single leg work kind of takes, takes my back out of the equation, gives me that vertical torso, like heavy walking lunges, heavy reverse lunges, heavy rear fidelity split squats. All that quad focus training that puts a lot of volume on my legs where my legs become like fully taxed seems to be really good for me as far as getting as far as getting stronger and hitting hitting one right maxes whenever i do high volume leg strength i still gotta do my my heavy squats and deads also but like my volume if i get a lot of volume from my single leg work it seems to work great for me and i feel and my body just feels good i'm not just doing more and more german volume training like

travels was talking about like uh which you can definitely can do that but i feel like that'll that'll beat you up eventually yeah yeah uh so as far as volume goes like i feel like it's a more conservative route to get a lot of leg volume with single leg training after you of course have done your your big movements yeah um on the other side of leg there was a hamstring and i think that this is a really tough one for many people to uh to actually train there's there's just not a ton of options um and and it really boils down to good mornings and and rdls uh which rdls happen to be one of my favorite movements of all time just me too half deadlifts i love it yeah it's the strong part of the deadlift um yes but yeah let's let's talk about a little bit of uh hamstring development and um why it's so why it's so challenging one for people to and there just aren't a ton of options for training

them um but what what's kind of the the go-to for for building building hamstrings i think glute hams is going to rule because it just, you know, there's, like, the hamstrings. The hamstrings do the leg, you know, they do knee flexion, and they do hip extension, and that's, like, the only movement that I can think of where the two are, like, maximized. And so, like, I know a lot of powerlifters, my wife including, like, you know, when she was powerlifting, she would do –

she did glute ham raises three days a week like religiously and like her squat would go through the roof and the only thing she changed you know what was was the glute ham raise so that would be a definitely a go-to um the inverse leg curl though that's so hard by the way if people hear yeah yeah if if you're uh in some earlier stages of training and just looking to learn how to train your hamstrings, the glute ham is a phenomenal exercise that you should 100% scale and have somebody near you. If you're, especially if you're doing kind of like Nordics and you're trying to lower as slow as possible, like make sure there's a pad in front of you

and you don't just like fall flat on your face because it's going to be really challenging. I did. I know it's phenomenally difficult, but glute ham raises, I feel like even if you're a beginner, if you can figure out how to set up the GHD well and how to use a band well,

then you can scale glute ham raises really, really easily. I have a good technique on glute ham raises on YouTube, of course, that you can go check out that will show you how to scale any way you need to scale to do it basically no matter who you are. Doug's got a shirt on that says Nordic today too. Very on brand for today's. Nordic performance training. Very on brand for today's conversation.

Our friends in Denmark, Copenhagen. Oh, yeah. I just was looking at her. One of the Denmark girls, Danish girls, just posted an IWF, like help the IWF thing. I'm almost over it. If they want to just kill themselves, kill themselves. I mean, like those guys.

Anyway, but have you guys done inverse leg curls? Have you guys ever done those? It's like a West Side Barbell thing. It's a machine. On the machines? Yes. I'd love to have one of those i did on explain i want to know so they're really probably done them i just didn't know they're really like an assisted nordic or you can like load nordic it's like yeah either or

you can like you know you can it's a great way to learn to do a really good nordic leg curl but i used it for the first time the other day and i only had time to do one set it's like there's a gym and is it with the pad that goes across your chest as you like oh yeah totally wreck me like one set like i was like all right i just want to check this out i did it and i was like i gotta go and i was wrecked one set and i'm like okay i learned back for that one thing i love that we'll join a gym for one machine that they have in there is there like a three-month membership so i can just do one training block of that machine you know hats off to louis youie for always thinking outside the box.

But he's a great machine. I didn't know that was his machine. He was the brains behind that. You know, that's so funny. Yeah, that's a whole other show about, like, people giving Louie Simmons a hard time. Guaranteed every human on Earth that gives him a hard time is using something he came up with or that he made popular.

But anyway, that's a whole other story. But I like –ute hamstrings. I mean, I'm sorry. Good mornings is my go-to. I think if you're a strength athlete, like, good mornings has to be in there. And it needs to be in there often, I think, until maybe the last four to six weeks before you might compete. Because, like, I've never had anything that changed my squat

or and i don't know that affected my depth as much as it really changed my squat like it went from being like pretty good to like you know world class and just like you know i did a year of good mornings and start really slow so everyone listening let me just give the precaution like you know start really slow like you, because your back is so delicate. But it's capable of being super strong. So, like, I would start really low, the minimum, and then slowly work your way up. But over time, I could good morning a lot.

I was good morning over 600 pounds before. And that's all the way to parallel, all the way down. But it took a long time for both good mornings and rdls since the the end the midpoint where you're all the way bent over is so much more difficult than any part of the beginning where like you could you could do partials on rdls with with like twice as much weight as you could do like a full rdl right so accommodating resistance using chains and bands for for RDLs and good mornings are totally awesome. Like you can load the top really heavy and then match that strength curve and deload toward the bottom where you're not nearly as strong.

That way you can get kind of a consistent, smooth amount of tension throughout the entire movement. You guys do that often? Oh, yeah, absolutely. That's one of the places I use bands the most, RDLs and or good mornings, yes. Probably with good mornings at first, though, we don't add anything. We just do the bar.

I really am really cautious with my athletes with good mornings. More than any movement, I'm cautious. But then, yeah, then for sure bands change 100%. i use the bands significantly more for the rdls just for loading purposes i don't have like a setup in which i need to do i have so many cool ideas for this garage um need time need time uh but i i don't have the ground set up to be able to – I basically don't squat with bands either because I don't have the setup in here to really make that happen. Right.

But I do do the RDLs. And as long as I'm strapped up, I love that part of it. I feel like I get more out of doingls like uh with a band than most other exercises i would say rdls with bands is like the best exercise in the in the world as far as like an accessory movement that instantly makes you stronger that's the best one i mean for me it was at least that's the one i told you, like, in one training block. I'm talking like 10 weeks. I went from a 730 deadlift to an 804 deadlift in that time.

70 pounds on deadlift is huge, especially when you're already, like, you know, I was already a really good pilot. It was insane what it did. And it doesn't take a ton of band weight. If you can double if you can double wrap a band like stand put it on the just one like purple band or maybe a black band depending upon where you're at um but drape it over the barbell and then stand on it um you're basically getting double the tension and you don't have to have some crazy setup with like pins on the side

of your platform uh but by the top of it, you're adding a crazy amount of resistance. Um, and for most people, the bottom part of the deadlift, I shouldn't say most for many people, uh, the bottom part of the deadlift, just getting it off the floor and breaking it away is going to be the most challenging part. Once you get it to your knee, you're just squeezing your butt and driving your hips through and hoping you're you have a strong enough back um so that that piece of it is is awesome but adding adding the band to make the top half of the deadlift or just the rdl um very challenging i it's it's like my go-to i i only do the deadlift part because i i should just deadlift. But I think that I get more out of the RDL portion of that than anything else. And the cool thing about the band tension is that you can keep tension

throughout the entire movement. Like if you're doing a set of like eight deadlifts, very rarely are you going to sit there and pull all eight of those from a dead stop. You're kind of like using that stretch reflex there's a little bit of a balance you're using momentum um you're just you may you may take your time to do that but i i'm not i don't do that i'm just pulling i like to do high reps in that anyway like because you know if you ever think about it if you take a deadlift there's never any like you never maximize range of motion when you deadlift on anything. So, like, because at the knees is not maximized, at the hip, it's not maximized, you

know, like RDLs, you're going to get maximum range of motion at the hip, you know, so that's, so I think that I believe the RDL strengthens the deadlift better than the deadlift when it comes to hypertrophy. Obviously, the neural adaptation is going to come from doing it, the deadlift better than the deadlift when it comes to hypertrophy obviously the neural adaptation is going to come from doing it um the deadlift but like when it comes to getting you know hypertrophy gains the rdl i think is superior to the deadlifts and making it so um and then just if we're if we're able to isolate the glute um is the glute the glute bridge the hip thrust is that the best one is that what we need to be doing high reps heavy building a giant giant glute i can't think of anything that isolates the glutes better than you know brett contraris is you know he did it yeah

he did it um and he's done every variation i would would, you know, you would say, okay, put a band or a strap around your knees and do it because then you get the, you know, the abduction. But he's already done that too. So, like, yeah, I don't know, man. I think he's done a good job of maximizing the glutes. And anybody out there, there's a lot of people, a lot of powerlifters specifically who gives you know hip thrusts you know a bad rap which is we i don't know why because like you know it's like if you want hip extension that is hip extension so i think people are pretty silly you know if you don't want to do it don't do it but to like you know be mad that somebody did it is stupid but i might as well do it if you're

going to do the inverse leg curl then why can't you do hip thrusts it's like there's all all you're going to do the inverse leg curl, then why can't you do hip thrusts? It's like all you're doing with inverse leg curls, you're just flexing, extending your knee so you can get an isolated hamstring contraction with the glute bridge or the hip thrust. That's all you're doing too. You're basically just doing like bicep curls or calf raises, but you're doing it with glutes. It's like all you're doing is flexing, extending your hips. When you're doing squats and deadlifts, and we just talked about RDLs and good mornings, it's like we're doing an with glutes it's like all you're doing is flexing extending your hips when you're doing squats and deadlifts and we just talked about rdls and good morning it's like we're doing already on a good morning the reason your hamstrings get so freaking sore is because they're doing a large portion of the work like you don't get sore glutes from doing rdls

like you get you get sore hamstrings because when you're in that fully bent over position peak tension is pretty much only on your hamstrings your glutes are doing some work but your glutes are really primarily responsible for terminal hip extension, which is getting your hip from just kind of a little bit bent to all the way straight. And so that's what you're doing with hip thrusts is you're going from, you know, a little bit bent to all the way straight. And so you're getting peak tension at the end of the range of motion, where when your hip is fully extended, that's when you have the most peak tension in your glutes, which when you're squatting and deadlifting, you don't have the most peak tension at the end of the range of motion. It's usually kind of when you're in more of that hinge quarter squat position,

you're getting peak tension, and then it kind of, it gets easier and easier and easier. But with hip thrust, it's the opposite. Like the higher you get, the harder it is. And so I think you fatigue and hit a larger percentage of the muscle fibers to full fatigue so you can get a better growth response when you do both you don't just do one or the other right you you want to do both if you want full hypertrophy especially you know i i tell you this you know for my lifters for my power lifters who have trouble you know at lockout which there are there are several that i know i have a young guy who can pretty much pull anything to mid-thigh and he can't quite lock things out and so that's

all we've had him do and like you know here's a 17 year old another 17 year old kid deadlifting over 500 simply because we put him on the hip thrust so like um you know i don't know why they wouldn't but it's another oh and there's another movement I want to make sure I mention before we close out. It's like, you guys ever done, like, chain-supported good mornings? Like, safety squad bar is even better. So, you know, they're supported on a – suspended, I'm sorry, on a chain probably or a strap from Spud.

Shout out Mark Bartley. But getting into that position, if you want rate of force development and you want like static, you know, starting from a static position like in a deadlift, I think those would even be better. You know, I think a good morning, a regular good morning starting from the top is probably better for squats. When it comes to deadlift, I would say the chain suspended or straps suspended good mornings

are superior and it's great for sprinters it's great for um i would think that would be great for grapplers because you know you're in that position then you're going straight into you know hip extension so there's one thing i also one thing i also like about that is if you're if you're doing good mornings especially if you're inexperienced it's kind of like you're like i hope this goes well i'm bending bending bending it's getting harder harder harder harder harder and then all of a sudden you might be all the way bent over and realize oh fuck this is like way too much because you don't know because you don't know until you're in the worst position you don't know how bad it's gonna be too late now man with with the chain or strap suspended good mornings you can you can set yourself up in the

perfect position and then and then push from there and. And if it doesn't go, then you just, then you just back out and you just, you just start over take off some weight or whatever it is. But, but missing becomes basically a non-issue. Right. Kind of like doing isometrics. Like if you just have a, if you just have a bar set up around, you know, belly button height or your low chest or whatever it is,

and you just push up against it as hard as you can. Like there's no way that you're going to throw your back out because you just can't get out of position. And if you start to get out of position, it's so obvious, and then you can just stop without having to dump the bar or get saved by your spotter or whatever it is. So I think it's a much safer way to go about it, to do it from bottom up. You don't want to go to so

heavy that you're getting saved by your spotters in a good morning if you do that you've already so this i love the fact that you know the chain suspended or strap suspended good mornings would prevent that like you just can't budget and that's that's okay but if you get in a position where you your pride made you put too much weight like more that's a great way to like get really hurt the one place you don't want to take that big a risk is like is your back i mean like yeah you hurt your knee you're at your knee but you're at your spine like man when you if your penis stops working like what good is any you know like like you know that's where i drop out you know but so like you know yeah i definitely want to take care of that. The back.

Yeah. I don't think that I'd actually, when you were training really hard and you were and I know good mornings are like the, a massive part of training at West side. And I imagine all power lifters are doing really heavy. Good mornings all the time. Would you guys actually set up like a one rm max effort day yeah on exercises like that yeah yeah you're freaks crazy you know for the majority of the time it would be five and three rep maxes but yeah it would always sometimes it would end up in who can do the most yeah i mean

just for reference if anybody is going to go do them for the very first time uh when we started talking about good mornings um probably pre-quarantine um i i got super just fired up about doing it because i haven't really focused on them and i spent a bunch of time doing it um while we were talking about that doing during shows uh and i started with sets of 15 with just an empty barbell and I can squat and pull roughly, you know, over 350 to 400 pounds, uh, pretty much any day. Um, so don't be afraid to start with just an empty barbell and, or even holding just a kettlebell and like a goblet position, goblet squat position. Anything to like put weight towards the top of your back and bend over and extend that lever is going to put like a massive strain

on your hamstrings and glutes and force that position. I would say, you know, starting somewhere around 25% or 27% of your back squat is a great place to start. Another last thing about the good mornings is like if you want it to like for it to be more of a hip thing and a little bit less of a back thing, a low bar good morning would do that for you. I find that I typically end up roll the bar down a little bit just because I don't want that thing coming up on my neck. Yeah, that keeps away from the neck and it just shortens things you know on the spine it makes a little bit easier on the back you know so um right on team what's your favorite calf drop set

to wrap this thing up man how about how. How about your best calf workout you've ever put in? I know mine already. Me too. I really wanted to jump in on the beginning of the show, but I wanted to save the calf workout that will just leave you crippled for a week. We did, Chris, my partner, we were partners in the gym he's been my best buddy since college we did for one for one whole a month we did four times a week we did a something where the knee uh where you know seated calves and one movement where you're

standing so like just normally when you're when you're you know standing you're gonna be doing gastric yeah you know the gastric and then when you're standing, you're going to be doing gastric. And then when you're seated, you're going to do your soleus. But we did one of each four times a week for a whole month. And my calves actually grew an inch. But then I never did it again. I was like, this is too boring. It is boring, but it's fun.

I'm sorry. Kept the reps 8 to 10 on the gastric work. And then soleus, we were higher, like 20 reps. I'm sorry. Kept the reps eight, eight, eight to 10 on the gastric work. And then soleus we were higher, like 20 reps. I'll give you two answers. So the more practical answer is that safety bar calf raises are really nice because you can stand in the rack. You can, you don't have to hold the barbell, so you can just grab the rack and then, and then put your your toes up on a plate or two so you can do full range of motion calf raises with the stability of

holding the rack with your hands but the weight from the safety bar you can do force wraps too yeah yeah you totally can absolutely so that that's that's my favorite way to do calves i think it's the most useful way to do calves um but the time that i got the most calf hypertrophy was when i broke my foot somebody somebody dropped a barbell on my foot when i was when i was 19 and broke uh all the bones basically in the center of my foot so i had a cast on for you know months and uh and i had crutches and all that but i was you know 19 years old so um you know it's just faster for me to like hop just jump everywhere so i was doing one leg plyos like up the stairs and just jumping around my house with my cast on all the time and at the end of like four or five months i looked at my

calf and i was like holy shit like i actually actually have like a big calf for the first time my whole life so that's awesome so do reps up and down the steps that's exactly what mine i was gonna i was going to say the the the when i uh i want to say i was like 22 something like that um i had like the frat house but we also had jobs um it was actually like a legit frat house we had it was a five bedroom house and we had four main people living in the house and then yeah every month we had somebody new sleeping in the random bedroom that was in like a transition state of their finding a place to live and it would like knock all of our rent down like 200 bucks so basically like someone would show up to party and train for two months.

Perfect. Because it was obviously a weightlifting buddy of ours that needed a place to stay. So we just give them the extra room. And, but we, we put like the challenge in, in the house that every night you had to go from the basement all the way to the second floor. So it was like two big flights of stairs. And you had to go unilateral, five on each stair, alternating stairs. So like left foot on one stair for five, hold the two seconds at the top. Then you go right leg on the next step all the way up the stairs. And you end up accumulating like crazy amount of volume plus the contraction at the top, like squeezing the rep as tight.

The first time you end up doing it you just straight up can't walk you want to know what why you need ankle flexion uh when you're walking just do that and your calf will seize your ankle up so much that you basically walk as if you're in a cast um but it was the most fun challenge that – because, like, we didn't have to be in the gym, but we would just go from the basement all the way to the second floor. Just doing calf – not hopping, but calf raises, right? Yeah, just calf raises. Holding it two seconds at the top so you get, like, a nice contraction,

and you feel a big pump, and then five of those, and then you – it takes you a decent amount of time. You're looking at 20 stairs, 100 reps on each. Two is cafe baby where can they find you mashley.com but let's try to make the world healthier so walmart walmart yes doug larson yep find me on instagram douglas e larson i'm anders varner at anders varner we are are Barbell Shrugged, Barbell underscore Shrugged. Make sure you get into stores, San Diego, Vegas, San Diego, Vegas, Chula Vista, Orange County, LA. On the Walmart shelves, fat loss, cardio, muscle gain. In the pharmacy section, go grab a card and get over to Walmart.com for everyone that does not live in those areas. Also, BarbellShrugug.com forward slash store.

That is where you're going to find all the programs, eBooks, nutrition, and mobility to make strong people stronger. We'll see you guys next week. That's a wrap. I want to thank everybody that is part of the Diesel Dad Challenge. We're so stoked to kick this thing off today. Also, remember, get over to Organifi.com forward slash shrugged. That is where you're going to save 20% on the green, the red, and the gold. Also, bioptimizers.com forward slash shrugged. That is where you're going to save 20% on the green, the red, and the gold.

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