This is the BIS (Best in slot) lower body exercises for gaining muscle. Change my mind

This is the BIS (Best in slot) lower body exercises for gaining muscle.

Change my mind

  1. 1 month ago
    Anonymous

    FYI Im only saying this because.

    1. The guy with the most developed muscular ham-strings & glutes at my gym I always see im doing RDL's (he spends half of his leg day doing RDLs)

    2. The guy with the most developed quads at my gym I always see him doing Hack-Squats (he spends like 1hour+ on it)

    3. The guy with the most developed calves at my gym, I have never seen him do standing-calf-raises, he only does seated calf raises, and he does them like a mad man.

    I see tons of people doing standard normal Back Squats an standard normal Conventional Deadlifts and standard Standing Calf Raises, and yet they're all mostly DYELS

    • 1 month ago
      Anonymous

      Post body

      • 1 month ago
        Anonymous

        I DIDNT BASE IT ON MY BODY RETARD

        I BASED IT ON THE PEOPLE AT MY GYM WHO HAVE THE BEST BODY PARTS WHO I SEE DOING THOSE LIFTS AND HAVE THE BEST BODY PARTS ON THOSE LIFTS

        • 1 month ago
          Anonymous

          We just want to see that you even workout at gym

  2. 1 month ago
    Anonymous

    Seated calf raise doesn't even hit the entire calf.

    RDL and hack squat are good picks, so long as you progressively overload, but you don't even lift so who cares about your opinion on squats vs hack squat vs leg press vs trap bar dl and the implication of choosing any of them as your primary lower body exercise over the other.

    • 1 month ago
      Anonymous

      Well a Trap-Bar Deadlift has the lowest range of motion of any deadlift other than a rackpull.....so its obviously a terrible choice as a main deadlift, but a RDL can be a main deadlift.

      • 1 month ago
        Anonymous

        >has the lowest range of motion of any deadlift
        You ever tried standing on a thick bumper plate? Doing a deficit trap bar DL? How does it have the lowest range of motion anyways? Get lower, gay.

        >a terrible choice as a main deadlift, but a RDL can be a main deadlift.
        Trap bar more resembles a leg press than a hinge movement. RDL can have an even shorter ROM than a trap bar DL and usually does.

    • 1 month ago
      Anonymous

      >Seated calf raise doesn't even hit the entire calf.
      this

      used to do seated twice a week but then the seated machine broke and I did some calf raises on leg press machine with straight legs. I did similar intensity (20-30 reps to failure on first set, then AMRAP sets every 30s for 4 more sets) and holy shit I was so sore after. I clearly wasn't working some part of the calf before. straight leg calf raises >>> seated any day for me now.

    • 1 month ago
      Anonymous

      Yes it fucking does lmfao what athleanx shit are you spouting. I'm cracking up at this what the fuck are you even on?

      >Seated calf raise doesn't even hit the entire calf.
      this

      used to do seated twice a week but then the seated machine broke and I did some calf raises on leg press machine with straight legs. I did similar intensity (20-30 reps to failure on first set, then AMRAP sets every 30s for 4 more sets) and holy shit I was so sore after. I clearly wasn't working some part of the calf before. straight leg calf raises >>> seated any day for me now.

      >does different thing
      >gets sore
      Yeah that happens for any exercise you fucking dyel moron. Don't lie to me, anyone that says "AMRAP" is a noob lifter.

      • 1 month ago
        Anonymous

        >Yeah that happens for any exercise you fucking dyel moron.
        if you start doing shit like close grip bench press after doing normal bench press you do not get crippling DOMS like what happened to me between these two. so for sure something was getting hit way harder than before. despite same RIR.

      • 1 month ago
        Anonymous

        >Yes it fucking does lmfao what athleanx shit are you spouting

        >Calf exercises like the Standing Calf Raise or Calf Press, both with the knees straight, activate both the Gastrocnemius and Soleus. However in the case of the Seated Calf Raise, with the knee bent, the Soleus becomes the primary plantar flexor since the Gastrocnemius remains in Active Insufficiency. For the biarticulate gastrocnemius to plantarflex through the ankle, it must be at least partially stretched across a straight or nearly straight knee.

        • 1 month ago
          Anonymous

          I am Satan.

          • 1 month ago
            Anonymous

            HAIL

            • 1 month ago
              Anonymous

              Thanks mate. Jesus is king, though.

    • 1 month ago
      Anonymous

      >Seated calf raise doesn't even hit the entire calf.
      this fucking board is full of people who don't even lift

  3. 1 month ago
    Anonymous

    Yeah you can have your opinion based on those three guys in your gym, but that's a pretty dumb way to base your opinions.

    My choice of exercise is regular deadlifts, olympic squats, and one legged calf rise with extra weight. It let me grow the best.

    • 1 month ago
      Anonymous

      Based. Exchange the seated calf raises with standing ones, additionally maybe add leg extensions and curls and it's perfect.

      >conventional deadlift
      It's okay but it's more of a powelifting move because you're not isolating the hinge aspect
      >Front Squat
      It's fine if your knees can move way past your toes
      >standing unilateral calf raises
      Fine.

  4. 1 month ago
    Anonymous

    RDLs are the GOAT. No question. I do them standing on a 45 plate, so at a deficit and the full body effort is fantastic. Big posterior chain pump, big forearm pump, traps...lats... magnificent. I much prefer them to regular deads even though I can't use as much weight.

    • 1 month ago
      Anonymous

      >standing on a plate for extra ROM
      You're just doing deadlifts if you're going down that low. RDL doesn't need a huge ROM. Get the bar to your knees, that's low enough.

  5. 1 month ago
    Anonymous

    OP u just sayed u can't at least 1 rep 3 plates on barbell back squat and 4 plates on conventional barbell deadlift without saying it

  6. 1 month ago
    Anonymous

    4 words
    rear foot elevated split squats

    • 1 month ago
      Anonymous

      Bulgarian split squat, you virgin.

  7. 1 month ago
    Anonymous

    That can only be BiS if you're running max test spec

    Otherwise BiS is squats and deadlifts

  8. 1 month ago
    Anonymous

    For me, it’s Bulgarian split squats.

    I pull all my RDLs from the floor initially and I keep fucking up my lower back. Should I swap to starting in a rack? Also, considering swapping them out for hip thrusts.

    • 1 month ago
      Anonymous

      Hip thrusts are retarded. They look gayy and it's just not practical. Your body isn't designed to have 200 pounds pushing down on your pelvis. It is designed to carry 200 pounds and lean forward with it, like you were putting down a heavy object. Leave them to w*men.

  9. 1 month ago
    Anonymous

    Just squat to parallel or below, traditionally deadlift and do cardio
    It hits all the same muscles except you're moving more weight so you end up with more gains

    Also, why is that retarded chick looking up at the mirror??? That's how you rupture discs in your neck
    Tuck your chin, keep your forehead forward

  10. 1 month ago
    Anonymous

    I’d replace hack squats with front squats + high volume leg extensions

  11. 1 month ago
    Anonymous

    Starting my new programme next week, considering hack squat over regular squat. Have never done the hack squat and my regular squat form is poor.

  12. 1 month ago
    Anonymous

    >RDL
    Definitely agree, no other hinge comes close for hamstring development. (Good mornings would be the closest but they tend to be more spinal erector dominant) The only problem is that a lot of people half-rep on these when you should be going all the way down for a maximal hamstring stretch, ideally they should be done off of a large deficit as well for greater ROM.
    >Hack Squat
    Agree, it's pretty much impossible to not use your quads on these, however I don't think it's inherently better than any other quad-biased squat pattern motion.
    >Seated Calves
    Good but you still need to do standing raises, I wouldn't really rank either of them above the other since you need to do both to adequetly stimulate both the gastroc and the soleus.

  13. 1 month ago
    Anonymous

    How do you RDL properly and overload if the weakest link are ylgrip strength and lats?

    • 1 month ago
      Anonymous

      >grip
      Use straps or do dedicated grip work
      >lats
      Vertical and horizontal pulls (vertical for general lat hypertrophy, horizontal for greater specificity to RDLs), optionally add lat isolation (pullovers, straight arm pulldowns, front lever pulls etc).

  14. 1 month ago
    Anonymous

    >another DYEL tells us what's best
    have a nice day, moron.

  15. 1 month ago
    Anonymous

    Seated calf works soleus
    Standing calf works gastrocnemius
    You want the huge gastroc, big soleus looks like a block and not aesthetic

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