ATG Quad Growth Giant Set @Bulletproof_baller @atgusamade @TheKneesovertoesguy

This is a giant set of ATG movements. It's going to be really powerful for developing the quads, getting confidence in your legs and so it could be seen as an extension after ATG 0 different style of training. This style is generally used more for hypertrophy. It's popularized by a bodybuilder named Milos Sachev who Poliquin Charles Poliquin did quite a few workshops with. This would be the Poliquin step up. Lightly touching the heel to the platform, staying fairly upright with the trunk. These are really good for the patellar tendon and they're going to get the quads well activated. It's going to have good carryover to the ability to decelerate, the ability to dunk off one foot, jump higher. Also going to have some carryover to top speed sprinting, running. If you're going to do an ultramarathon, which I am this month, then doing these for higher repetitions will help to prepare for a high volume of just that tiny little bit of knee extension which you get when you're running. So we go from that one into split squat. I'm gonna go the dumbbells here. This might not work, but we'll see. I did 20 kilos in the warm.

Up.

So we're going straight from short range into more of a mid range exercise. I don't really have the strength in the right at the moment. I've only got 30 and 40 kilo dumbbells here right now. See if I can borrow some twenties. So putting these exercises back to back, challenging ourselves skill wise, challenging endurance as well. It's definitely shaken up the system a little bit. 10 to 15 seconds between movements is about the standard. Bit of extra pulls on the last one just just to show that there's more in the tank. Shouldn't be maximal for strength when you're going for more of an endurance stimulus. These ones you might not have seen kneeling squat. When you play with them, you'll understand you can either do it all the way back onto flat feet, give you a little bit more range. We could sit onto the heels. Both are really good for the feet stretching out the big toes. It's a different angle, different line of force and you get a bit of occlusion or blocking of the blood flow, which is also really good. Coming this way, getting some blocking of the blood flow. It's good for metabolic stimulus to the quads. This would be more the Vince Gironda technique. Hips up then knees. Knees then hips. This is more the Tom Platts. Getting pretty Toasted back to back to back. I like this last one. It's a bit of a loosener for the lower back. For the quads, relax a little bit. We want to be able to touch the knees to the shoulders.

And then.

The heels to the.

But.

It's going to give you a bit of tractioning in the lower back, bit of stretch in the anterior and then also some of that hip flexor activation that we want to bounce with our squats. It's not heavy enough to really balance it, but good to keep some stimulus there. Now Liam's going to take over. Around about six minutes, working most of the time. How you feeling going into this limb?

Yeah, good. We've done a set before that you didn't see. That's why we're so sweaty. But it's good. Like we were talking about this on the reel the other day of the genius of ATG is the range training, to a certain extent, one of the geniuses of it. And you're strongest in your short range, weakest in the long range and tons of load. So when you're working from the step up to the split squat to the squat and then to the sissy squat, you're going through all of those ranges. So by the time you get to the sissy squat, if you're thinking about it from a knee standard, it's probably not going to hurt as much because you've progressed it through all the other ranges and got it used to it before. You just jump into the sissy squat. Like sissy squat, if you first just jump into that first thing in the session, it's not going to be good for you. A lot of people hurt themselves. I hurt myself on my quad tendon from doing it too fast. But the step up is a game changer. We've been really focusing on this since I've been here. Two ways. Like, I always think about more knee because that's my background. And I was going up the heights thinking about the more knee adaptation. But Keegs was saying how people are focusing too much on that to a certain extent because they're always thinking they're the bad knee guy. So they focus on the knee, focus on the knee, focus on the knee. They never progress to the point of anything else. So we're going lower on the step up and heavier, higher, higher rep range for more overall development. Like Keith says, transfer to speed. With this variation of split squat before first day doing it kind of feels like the front squat version of it because you're extending through your Spine. It's keeping you more upright, more load on that back hip flexor as well as on the front leg. And squats. Yeah, good. We'll see once we get to the kneeling squats. Yes.

Come on. Best rep.

When you go from that straight into the kneeling squat, your quads have no chance to rest. Me and Kadeem were playing around with this. We've sledged into kneeling squat. You probably think looks a bit weird. What's that even doing? You might think it looks kind of like a hip thrust. Might be glutes, but really. Or that pump quote is quite incredible. Even after like no load. And this can also be a regression to something like the reverse Nordic. Getting that knee to close. You can even make it harder by leaning back when you're at the top. You get the more range in the quads, but not right now. And then sissy squats. Sissy squats are interesting. Ben talked about it as just a party trick and he would show it off in his videos. But then he was doing it in his videos every day and that kind of caused the adaptation as well. Obviously maybe didn't start there, but that's how I built my Nordics. Little secret is I was filming multiple times per week. Hitting the Nordics, hitting the sissies, getting that sub maximal reps, just like one here and there. And that really transformed both my Nordics and my sissies. So you play around that don't go anywhere near the failure for that. And then it's the first time I've done this as well. Keegs is getting me to experiment with a lot of interesting things. We found out in football that my left hip flexor couldn't get to my chest to keep the ball in. So this is going to help that connection, that short range, getting it all the way up, even squeezing that in the top. It's tough. Oh, dead done. It's my favorite. Create a little Nordic bar. Gym's developing fast. Here we go. Nah, it's all good. That's good stuff.

What are you going to do for your mental game?

The Nordics giant sets. Oh, giant sets. Yeah, a lot. Football is a 90 minute match. It's one of the longest play times in football. Like you can. Yeah, sorry. In sports you can hear my breath. That lactic acid buildup in the quads get your body more prepared for. You said with the step ups. Higher reps on that. But it's like if you do the step ups and everything else in the same set, it's even more so. Yes, it's good stuff. I'll be more prepared than the athlete that hasn't. Anything else to say or we rolling?