Jessie what the hell are you doing I'm trying to take a selfie man but this lighting sucks really yeah can I give it a try yeah not the lighting get in gym and train light date today buddy I'll see you in there what's up guys jeff cavaliere athleanx.com I stand here today with Freddie Mercury Oh actually it's Jessie it's Jessie see if you notice with that mustache remember I said I brought in every video here in November here's the deal though he's actually with me not because of that but because we're gonna talk later aining today we're going to talk hardgainer legs and Jesse knows those pains but more importantly so do I see my whole life even if I as I started to build muscle my legs always sort of trailed behind and there's four major lessons that I think any hard gainer can benefit from that I want to cover here today so before we get started I do think it's important to look at the progress that Jesse has made to date following the same very piece of advice that I give you today you can see that the legs yes there still needs some work but they've come a long way they're a lot bigger than they were before and we're going to continue to use the things I show you but when I get right to it because I know you're going to benefit from the things I have to share with you today okay so the first thing you're gonna have to do if you want to build bigger legs is you're gonna have to squat but in doing so you're gonna have to leave your ego at the door and I promise you you're gonna see better results because of it I know it could be self-conscious for people to approach the squat rack and not even have at least a 45 on the other end of the bar but if you have to start with just the twenty fives and that's where you have to start remember everybody had to start somewhere the key to bigger gains though is taking that and going through a full range of motion because a lot of people will do this they'll load up the bar because they don't want to look self-conscious in the gym they don't wanna be self-conscious when they're squatting so they'll put that I don't know proceed to do this this is something you should probably be self-conscious about because these quarter reps are not really doing anything to help you to build bigger legs which you'd want to do instead is go through a full range of motion your full allowable range of motion Jesse actually has the ability to go really low here and maintain proper form and I even make him do some pause squats at the bottom here to assert that yes it's his muscles that are in command of this weight and they're being subjected to all of the squat because doing quarter reps with heavier weight isn't going to cut it here's the equalizer if you're gonna do this go through a grueling 20 rep set do higher rep sets and that means not where the 20th rep is hard but where 15 makes you feel like you want to quit and then figure out a way to do 16 17 18 19 and 20 okay even if you have to rest pause on the top of the squat allow the intensity of the set and the higher reps be the thing that stimulates growth while you're working on building up better form and then progressively adding more weights to the end of the bar the next crucial skill you're going to have to learn if you want to start doing the squat better is to learn how to push through your feet better and guess where we learn to do that the deadlift we actually use the deadlift as the cornerstone of our lifts here as I'm helping Jesse to transition away from being the hard gainer by learning how to push more because think about it if you don't know how to exert force into the ground during a squat how are you gonna push all that force that's down on your shoulders back up you have to learn how to actively push this is not a passive process so with the deadlift we actually use our feet to drive through that first half of the range of motion instead of thinking about it as a pull exercise we think about it as a push to the level of the knee and that point we pull through the rest of the rep and you can see here Jesse's been handling some pretty good weight for his bodyweight he's actually almost touching 300 pounds and he's getting better at doing that and that's been transferring over to his squat now if you look here the deadlift again the reason why this thing works is because in that first range of motion here to the level of the knee all Jesse's doing is using the push of his legs it's a vertical leg press and down and then push through the legs again to the knees there and down and then of course he's doing his full reps on the deadlift as well all the way up he drives through so what I want you to do is get better at the deadlift learn how to push through there and I promise you your squat is going to improve as well you're gonna start adding those weights at the end of the bar while still maintaining the proper form and range of motion that we already covered the next thing we don't do enough of is train and planes other than the sagittal plane if you think about it guys will do leg extensions the sagittal plane will do squats in the sagittal plane right we'll do lunges even in the sagittal plane but we can do lunges in a different way and the benefit here is relying on the fact that there are more muscles than just your quads in your legs you have a lot of muscles on the inside of your leg the adductors you have abductors on the outside of your leg and we can hit all of them all capable of building muscle all capable of growing by doing more 3-dimensional work and what we do is the three-dimensional lunge so Jesse will grab the dumbbells and he'll come forward which we've seen that before okay but then he'll go into a side lunge if you're not signed lunging you're simply not building your legs as big as you possibly can because you're not working all the muscles of your leg and you go back into a drop step lunge and you come back again you go through the sequence sagittal plane frontal plane here and then drops that transverse plane so doing lunges and doing exercises and more than just this sagittal plane is going to give you another opportunity to start building bigger legs and not to mention the fact a little bit more athletically in the process and then finally if I want to give Jesse a chance to load up those legs in a safer way or at least a less biomechanically demanding way I can do that while he's working on building up his legs through the squat and while he's working on building up his ability to push to the ground and that is with a Bulgarian split squat you might be thinking to yourself but that seems like a technically challenging exercise it really isn't when you compare it to the squat you actually have a lot of factors that are eliminated here the movement itself puts you in the right position if you've never felt what it feels like to properly load your quads do a Bulgarian split squat you stay upright as much as you can you drop the leg straight down and you can see proper and put a perfect quad loading right here at the bottom of the exercise not to mention the fact that if Jesse needs to fail because he's using heavier weights here he simply just has to drop them and he has another benefit here too he can continue to rep out and push through failure to really really push for a stimulus for more growth so the fact of the matter is you have options that allow you to use heavier weights and build your strength in a really direct way why you transition to getting stronger and there's other two exercises because we do know that ultimately the squat the deadlift are going to be the cornerstones of you being able to build and add more mass to those legs so there you have it guys our heart getting a leg addition in the books if nothing else you've got four tips an hour to change the mindset as you approach your workouts remember everybody starts somewhere I started somewhere my legs have definitely improved Jessie's are improving as we watch we all get a chance to watch it and I think you could do the same in the meantime guys if you're looking for a program that covers all the bases and brings you from wherever you are right now that takes you to where you want to be I'll take you there step-by-step head to athleanx.com and get our athlean-x training program if you liked the video leave your comments and thumbs up below let me know us we want to cover here and 11 else well even put Jessie and I'll do my best but I will tell you this too many calls from the FBI he's instantly been on the most-wanted list I don't know what's going on but this mustache is really getting us in trouble so it's going No More mustache but again thanks for being a good sport Jessie alright guys I'll see you soon you