12 Outer Quad Regional Hypertrophy / Vastus Lateralis / Quad Sweep Techniques! (Science-Based RHT) скачать в хорошем качестве

12 Outer Quad Regional Hypertrophy / Vastus Lateralis / Quad Sweep Techniques! (Science-Based RHT)

If you like this video, you'll LOVE Fitness-Tip Friday! My extremely popular FREE weekly e-mail newsletter that is always short, significant, and science-based! 👉 https://www.dr-gains.com/fitness-tip-... Be sure to subscribe before you go! 👉    / drgains   **LINKS** Xero Shoes (this link gets you a FREE Rox Mat with your purchase!) 👉 https://xeroshoes.com/drgains All-Access Memberships (with the Regional Hypertrophy Training resource!) 👉 https://www.dr-gains.com/memberships "Secret" Code for 15% off ALL Dr. Gains Programs for Life 👉 YT-OUTER-QUADS Total Leg Hypertrophy Programs 👉 https://www.dr-gains.com/total-leg-pr... Full Body Hypertrophy Program 👉 https://www.dr-gains.com/total-body-h... Amazon Store 👉 https://www.amazon.com/shop/michael_k... (slant & slide boards are in "Workout Essentials") Inner Quad Vid 👉    • Inner Quad / Teardrop / VMO Regional Hyper...   Dr. Gains BFR Cuffs & Bands 👉 https://www.dr-gains.com/bfr Content Requests & Feedback 👉 https://www.dr-gains.com/content-requ... Instagram 👉   / michael_kamalu   TikTok 👉 https://www.tiktok.com/michael_kamalu Anatomy animations powered by Muscle & Motion! 👉https://muscleandmotion.pxf.io/6b46Nr YouTube 👉    / @muscleandmotion   === Key Timestamps: 0:00 Intro to Outer Quad Training 0:31 1) Isolation vs Compound 0:42 2) Fast-Twitch Fibers 0:54 3) Concentrics vs Eccentrics 1:51 4) Internal Rotation 2:00 5) Shortened Partial ROM 2:08 6) Active Insufficiency 2:38 7) Dorsiflexion 2:47 8) Proprioceptive Feedback 3:03 Eight Techniques Combined! 3:40 9) Shallow Squats 3:56 10) Parallel Squats 4:21 11) Hip Abduction with or without Knee Extension 5:24 Bodyweight Options 5:47 Regional / Non-Uniform Growth 6:39 Regional Hypertrophy Training Resource 6:54 12) Your Shoes! 7:38 Xero Barefoot / Minimalist Shoes 9:01 How to Get a Free Rox Mat Foot Massager! 9:21 Total Leg Online Workout Programs 10:04 Join the Free Fitness-Tip Friday Newsletter === Your quads do NOT grow evenly. Every lift you do will engage some regions more than others, and we’re talking growth differences of up to 500% between regions [with any given exercise]. So if you want to effectively grow your outer quads - aka the vastus lateralis - you have to use techniques that preferentially target its three regions via Regional Hypertrophy Training!! Which I’ve dubbed RHT. And here are 12 scientifically proven techniques for doing exactly that! 1) First, isolation quad exercises like leg extensions typically engage the outer quads more, while compound, multi-joint exercises like squats generally work the inner quads more. 2) The vastus lateralis is highly fast-twitch fiber dominant, while the medialis is actually slow-twitch dominant, so using heavy weight or explosive movements will favor the outer quads. 3) The vastus lateralis lateralis is actually more engaged during the concentric phase of contractions, while the medialis is used more during the eccentric or negative phase. In one study, researchers tripled outer quad growth in one group by having them focus more on concentric contractions, despite the same total time under tension. 4) Internal rotation of the hip significantly favors the outer quads, because it places the vastus lateralis on top, directly opposite the resistance. / and thus in the best position to pull up on the knee. 5) The outer quads are also used the most during the second half of knee extension, so using shortened partial ROM will favor it 6) Doing knee extensions in a sitting position also favors the outer quads, because when the hip is bent it puts the rectus femoris, the 2nd strongest quad muscle, into active insufficiency, making it unable to exert significant force, so more of the load goes to the vastus lateralis 7) Working the quads with your ankles dorsiflexed, aka toes pointed up, has also been shown to increase vastus lateralis activation, along with VMO activation, due to fascial connections 8) You can increase vastus lateralis activation by physically pressing on your outer quads with your hand during the lift! That activates something called a proprioceptive feedback loop, increasing blood flow and enhancing your mind-muscle connection with that region 9) While squats tend to favor the inner quads, if you only use shallow partial ROM squats you’ll shift emphasis to the outer quads because we’re sticking to that second, shortened half of knee extension which favors the vastus lateralis 10) Doing squats in parallel form with your knees and feet together also increases outer quad engagement - this time because your hips are more internally rotated 11) One of the most effective ways to increase outer quad growth is to add an element of hip abduction / lateral resistance to the movement. Watch the video for the rest! Disclaimer: Michael hasn't yet finished his medical training. "Dr. Gains" is the name of his company. None of the info in this video should be taken as medical advice.