Barbell Medicine Podcast Episode #336: Training Legs, Books, Diagnosing Injuries, and Deadlift-Only Meets (Bonus Episode),
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Feb 21, 2025 This discussion highlights the art of leg training, focusing on effective exercises like squats and leg extensions for quadriceps growth. The speakers delve into protein intake for muscle hypertrophy, emphasizing the need for personalized dietary approaches. They also explore innovative training programs designed for busy schedules, alongside practical tips for preparing for a deadlift-only meet. Their insights emphasize integrating current exercise science with programming while fostering strong coach-client relationships.
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Compound Exercises for Strength
- Prioritize compound exercises like squats, bench presses, deadlifts, and overhead presses for strength gains.
- These movements engage multiple muscle groups, leading to more efficient progress.
Rectus Femoris Stimulation
- The rectus femoris, a biarticular muscle, doesn't get fully stimulated by squats alone.
- Leg extensions and sissy squats provide more direct rectus femoris hypertrophy.
Leg Extensions for Quad Growth
- Include leg extensions for maximizing quadriceps hypertrophy, especially rectus femoris growth.
- Squats and one-legged work are beneficial, but leg extensions offer unique stimulation.
