A huge upper body falls short on skinny legs and you’d be surprised just how easy it is to spark more growth in your quads. This series was designed to do just that. Help you hard gainers see growth in troubled areas. So if you missed any of the other videos on CHEST, BACK, SHOULDERS or ARMS be sure to click the link below! Get those gains Nation!
ALL HARDGAINER VIDEOS! –
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Even though I know leg related fitness content is usually not the most popular, we can’t ignore them. Just like YOU shouldn’t be skipping LEG DAY! So today we are going to go over 3 QUAD exercises for skinny guys or hardgainers, and if you haven’t been keeping up with all the videos in this series, make sure you click the link for the entire playlist right HERE.
Remember, this advanced technique utilizes specific movements to emphasize the Stretch, Flex, and Overload (SFO) of a muscle group when training to help YOU as a hardgainer build MORE muscle by creating a stronger mind-muscle connection (MMC). But anyone can train with this technique to bust through a muscle building plateau. SFO works by performing a triset of 3 different exercises, and the strategy behind this technique is to use the first 2 exercises to establish the ultimate MMC, and then utilize the third movement to completely hammer out the quads to exhaustion.
Routine Structure
For the routine itself, you’re going to perform 8 – 10 reps per exercise and complete 4 rounds of all three movements, ONLY resting 60 – 90 seconds after you complete 1 round of all three exercises. Remember it’s a TRISET, so there is no rest between exercises, and you’re going to complete 4 TOTAL ROUNDS.
Stretch: Sissy Squat
Now I know what you are probably thinking – ‘Oh my God, I’m not going to do that exercise, everyone’s going to look at me weird!’ Let me tell you a little secret…no matter what you do in the gym, whether you’re the most overweight person in the gym, or the most in-shape, insanely ripped person in the gym, people are going to talk smack about you. So this is for YOUR gains, not theirs!
This is the best exercise to focus on the stretch for the quads and it is going to help you SO much with establishing that strong MMC, however, it will take some practice to do this exercise. Proper form starts with you holding onto something sturdy, although if you are advanced, you might not have to hold onto anything, but I still recommend that you do. You’re then going to go up onto your tip toes, you’re going to flex your core, and you’re going to flex your glutes while pushing your hips forward. You want to keep your torso as stiff and as straight as possible, so that when you LEAN back all of the tension goes right to the quads. As you lean back, as soon as you get to the bottom (which is as far as your mobility will allow you to go), that’s when you’re going to feel the nice deep stretch, and then return to the top position before repeating for repetitions.
You can also do this exercise with a band, which might be easier for the majority of you. To use a band, all you need to do is loop it around something sturdy, and then as you perform the movement, you’re going to use the band to off-set your weight. The form is the exact same, so don’t forget to make sure you flex and squeeze your glutes and core as tight as you can. I feel like more people would enjoy this movement if it had a better name, so from now on you’re also going to refer to this exercise as THE MATRIX!
Flex: Leg Extension
I know some of you will probably say this exercise hurts your knees, but guess what, you’re not supposed to be using a TON of weight with this exercise. All you’re using this exercise for is to get to the top of the movement, and flex and squeeze your quads as hard as you possibly can. It’s preferable that you hold it in the flexed position for about 1 second before returning back to the starting position, and continuing this movement pattern for reps. Remember, the goal here isn’t TOTAL WEIGHT, it’s focusing on the FLEX, so go light with this exercise to really help establish a stronger MMC.
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46 comments
A huge upper body falls short on skinny legs and you'd be surprised just how easy it is to spark more growth in your quads. This series was designed to do just that. Help you hard gainers see growth in troubled areas. So if you missed any of the other videos on CHEST, BACK, SHOULDERS or ARMS be sure to click the link below! Get those gains Nation!
ALL HARDGAINER VIDEOS – https://www.youtube.com/watch?v=sPf1rMUUEmw&t=25s&list=PLacPhVACI3MPznswtcCZslN5zIcggcdX0&index=2
Mmmmk, you got over 8,000 likes, so let's get on that hamstring video.😉
Leg and arms
Great to train the legs makes you feel strong
No… I don't want those quads.
Tf I fail and got embarrassed in the gym doing sisy squats
Bs
'even the professionals mess up'
Lot of bc bt little demo
I watched this just to listen to your voice
‘Repeat for repetition’ lol
Twayyy set of tha qwaaads
So, I take it you're from Boston. LOL Seriously, great video.
Hey I know it’s been a while since you made one of these videos but this has helped a ton and I was wondering if you could make one on hamstrings?
Wow
leg days prob my favorite
U r so good in what u do
when ever I used to do Sissy squats, people used to joke on me that I m doing Pussy squats.😐
The sissy squat is one of the worst exercises you can do for your knees. I'd recommend watching Athlean-x's video on it.
You don't want your knees over your feet like that.
Hot man!!
Nice butt!!!!
I dont know why Americans skips leg day. That is actually the best day ever!
How’s the first exercise supposed to build any muscle at all?
Leg day is rest ray
I picked something from you thanks
this dude wearing "i just started wrestling" shoes get some freaks or tech fouls good lord
2:50 lol, how tf can do that without a bar
Proteins proteins
PROTEIIIIIINS💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻
I had a back surgery in November and just got back into the gym about 6 weeks ago. I wish I would of seen your videos sooner. They've been a huge help and I thank you for that. I wish you would do an update to your "how to" videos as you're missing some main exercises (squat and regular deadlift) I was working out for 7 years straight and THOUGHT I knew what I was doing. Thanks again man, you're great.
Hahd gayness
Sissy squats are the worst exercise for your knees and joints
But Jeff Cavaliere said I can't do sissy squats…
What is a HOD Gainer? LOL!!! Just messing with your accent dude!! Having some fun!!!
Leg day is my FAV. Hate biceps day.
Hehe sissy squad (my name)
Justttt hooowwwww!!!… do you reply to each and every person?!
Man, you're hot
This man legs bigger than my future lmfao
I used to weight 118lbs (54kg) and I'm 5'10"! My family would always tell me I was too skinny and dating was tough. Now I'm 187lbs (85kg). I have some life changing articles and programs on my site to help anyone that needs it https://www.skinnytomuscle.net
To answer ur shitty the thumbnail: no
3k or more likes achieved, pay up
I’m never embarrassed to do sissy squats, actually quite the opposite, I think people look at me because they’re intrigued because theyre not sure what the heck I’m doing but I’m I I’m doing something that works. Though I will say I feel it’s a little risky doing it first when your knees are really warmed up
Matrix😂I don’t think I’ll do this in the gym
Stay to the basic ppl dont wast your energy
Scott, I couldn't take your video seriously when you're talking to me about building bigger legs with no shirt on. You may have a ton of expertise on body mechanics, but you might expand your subscriber base by projecting a slightly more professional appearance. For now, I'll seek my bodybuilding knowledge elsewhere. Good luck to you, Sir.