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in this video I'm training legs with Dr
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Lane Norton Lane was actually my first
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ever science-based coach he coached me
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to a Canadian National Gold Medal and
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natural bodybuilding and he's the first
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person who convinced me that you don't
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actually need to eat clean to get
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shredded as long as you hit your Macros
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that cutting water before a bodybuilding
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competition is dangerous and ineffective
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and that you can combine powerlifting
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and bodybuilding successfully I don't
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think it's a stretch to say that
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everything I know about training and
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nutrition can be traced back to Lane
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Norton Lane is himself an absolute
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monster he's both a professional natural
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bodybuilder and a world-class power
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lifter he won U.S Nationals twice and
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even took home a gold medal at Worlds
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for his 668 pound Squad at 205 pounds
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body weight now for the non-power
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lifters watching that's six plates per
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side plus a 25 plus a 10 and a five and
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then some change he also does a lot of
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myth busting about nutrition and
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training on popular podcasts and in the
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media so when I heard he was coming to
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Ontario Canada for a seminar I knew we
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had to get a workout in now Lane's in
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the middle of a powerlifting prep so he
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had deadlifts on the menu but he allowed
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me to guide the rest of the workout and
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before jumping into the deadlift work
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I'll quickly take you guys through the
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dynamic warm-up we did first I'm just
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going to do the same warm-up that you do
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yeah go for it so I'll usually do bird
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dogs with like a little bit of weight
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you know you're talking about it like
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that yeah so as you progress it you can
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kind of move it out you know so there's
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more it's opposite hand and leg right
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right correct
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can you explain this one real quick yeah
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kind of a hip and back opener so I'm
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going to bring my my foot up here I grab
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my foot and then I'm going to come back
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and I'm going to stretch out my
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hamstring like that oh that's nice two
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sets of five on each side so you're
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grabbing same hand same leg stretching
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this out here yep and then you're
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lifting up like this yep and then you
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come back and then stretch the
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hamstrings stretch the hamstring another
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leg yep oh nice I've never done that one
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okay after those quick warm-up drills we
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jumped into deadlifts where Lane was
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working up to just one heavy top set of
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two reps or a double as power lifters
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say and we talked about how just one
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heavy set is often enough to get the job
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done especially if you're limited on
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time or if you're limiting volume for
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injury prevention so today I'm just
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double and
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seven that'll probably land me you know
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anywhere between 630 650 some pounds 57
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by the way yeah
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I think that's really cool because
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that's basically exactly what I'm doing
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now except the rest of my workout would
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be more focused on hypertrophy for me
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I'm more so thinking I want to maintain
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or maybe slowly build the deadlift
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strength that I have and I'm literally
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only doing one set a week yeah that's
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enough to maintain and or gain strength
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for the vast majority of lifts people
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confuse what works with Optimum optimal
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is a single set a week ideal for
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strength probably not I agree however
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for me it's much more important to be
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able to continuously be consistently in
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the gym and if that means I should do a
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little bit less volume on the main lifts
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so that I can stay healthy and stay in
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the gym then that's still better
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practically than what might be optimal
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100 Theory so to build up to that heavy
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double we did a simple pyramid warm-up
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adding One Plate at a time until we got
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to something close to our heavy working
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weight for two reps and I'll put the
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full warm-up protocol in the full
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workout in the description box below if
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you guys want to run it for yourself
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also one thing we were noticing during
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the warm-up sets was how different our
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limb lengths are and how that impacts
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our individual deadlift technique
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so Lane how tall are you are you six
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foot or five foot ten and a half five
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ten and a half yeah okay so you've got
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about no Short Change through the house
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see yeah no I'm five four and a half so
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six inch difference right but even if
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even if my hip started at the same point
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his did yeah his femurs are still way
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longer than mine right for anyone who is
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shorter watching who has similar limbs
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to me you're probably gonna have a more
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squatty deadlift right you're gonna be
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more upright because you need to get
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down farther to get to the bar if you're
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taller watching your deadlift may look
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more like Lanes it's not necessarily if
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you're just absolutely tall is if you
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have long femur bones and then your arm
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length like you have long much longer
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arms than me as well right we're going
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to show the difference from the side of
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my hip position versus Lane's hit
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position should be interesting so as you
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can see my hips start quite low almost
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like a squat and my back is much more
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upright that's because my femurs are
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short meaning I can get my hips closer
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to the bar and my arms are short which
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means I have to dip down further just to
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grip
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this results in a more squat-like
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deadlift for me Lane on the other hand
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starts with his hips higher in a more
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bent forward posture because he has the
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opposite pattern longer femur bones and
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longer arms again these differences are
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just due to our differences in skeletal
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limb ratios one isn't necessarily better
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or worse now you guys may be wondering
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what this string is that's attached to
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the bar this is a rep speed tracker that
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lane uses to give him a more accurate
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idea of how close he is to failure if
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you guys remember I did a full video
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explaining that as you get closer to
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failure your reps will get more and more
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grindy and the rep speed will slow down
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on the positive so by measuring the bar
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speed the device can estimate how many
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reps you have left in the tank so for
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example if you're at an rpe of 10 that
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means you had zero reps left in the tank
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and the bar will be moving very slowly
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on the positive if you're at an rpe of 9
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that means you had one rep left in the
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tank and the bar will still move slow
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but not as slow as on the rpe 10 set and
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so it goes down the line the device can
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also measure your range of motion so I'm
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going to try this for the first time uh
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this is 405 so this will probably be my
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last warm-up set or I might do one more
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after this and so that will collect my
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speed data and then I can use that as
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the standard for my next set to see to
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see how hard it was
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okay 0.30 nailed it yeah is that what
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you said yeah that's what I said nice so
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0.30 if that was you what rpe would that
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correspond to you think
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two okay okay
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here we go
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lightweight
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easy nice
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that felt good
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yeah 0.32 0.32 nice your range of motion
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was 371 millimeters mine was 434.
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interesting I'm cheating more than you
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all right so after that last warm-up set
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and rep speed of 0.3 meters per second I
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put on 455 pounds and decided to go for
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my double let's go Jeff big breath get
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tight
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I don't know what happened there I
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just wasn't feeling it bam that's just
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this yeah that's not your strength it's
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got to be man that's just you protecting
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but that's that's part of it is getting
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back that confidence to actually dig
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into the lift you know trust me I've
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been there honestly bro I think the
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camera throws me off too I'm so focused
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on getting the content let's run down
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the excuses list uh didn't sleep well I
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did sleep well I didn't eat well I did
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eat well how do you know you're a nerd
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power lifter when you bring your own
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baby powder and chalk to a gym that was
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it I didn't have the baby powder that's
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what it was that's all it is man so I'll
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get decently fired up for this just make
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sure I'm in a good position smoke it
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this is Lane's last warm-up set and
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he'll use the rep speed on this lift to
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determine how heavy he'll go for his
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final top set
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yep yep nice
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foreign
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so that was a .28 which is about 10
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faster than like my top end of what I'll
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typically hit nice so see you're just
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good Juju that's it that's it I gave it
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to you I gave you all my Juju today
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you're welcome wait careful yeah true
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it's hard not to uh negatively spiral
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like at this point for me right now yeah
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I'm like damn I literally have pulled
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that for six reps before my injury of
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course and I just missed it for one yeah
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like that sucks so if it makes you feel
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any better fatigue can do that yeah but
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also you're strong enough for that I can
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see you hesitating let's hit this and if
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it looks good feels good then we can
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always go up yeah yeah yeah so we
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decided since I failed my planned weight
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of 455 pounds I dropped the weight back
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25 pounds and go for 430 pounds for a
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double and see how that goes for take
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two easy
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thank you
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nice
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it worked okay so I'm gonna do 660. okay
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because it felt good yeah let's do it
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let's do it so Lane how many plates do
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you want uh six plates 35 into two and a
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half so 660 pounds
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what's up this is Lane's top set of two
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reps with 660 pounds or just about 300
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kilos
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[Music]
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[Music]
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yep come on Lane let's go
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yep
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drive drive easy
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come on
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let's go man that's sick Bro the second
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one looked like it moved faster than the
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first one that actually felt pretty easy
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wait let me say this when I when I start
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struggling off the floor I psych myself
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out I'm like oh why is it so heavy
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why is this moving so slow and then I
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give up on it yeah you know whereas you
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do not do that so the thing I actually
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think about is If I Stay in position the
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worst thing that's going to happen is
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it's just not going to move right yeah
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uh so the first rep was a .22 second rep
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was a point two one two that's good it's
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a little bit slower
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um that's right at an rp7 for me so that
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means theoretically I should have had
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three more reps could argue with a 7.5
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but I'm pretty confident I could have
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done three more I think this is a good
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learning point as well for people
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because when people hear rp7 they think
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warm-up set but like that was a grindy
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set visually right but notice that once
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the bar left the ground true once again
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that's always quick but that's because
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you uh cheap impulsuma
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exactly exactly okay after that we moved
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on to one heavy of six to eight reps
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close to failure on the pendulum Squad
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we'll just work up to one heavy set for
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six to eight reps I usually only leave
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like one or two in the tank maybe one in
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the tank on these so I pushed these
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pretty hard I even went to failure on
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these last time and I did four plates
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for I think it was eight or nine reps
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I'll probably work up to four plates and
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just see what I'm feeling like on this
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day so we'll just warm our way up do one
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super heavy set and then move on to the
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next thing yep all right so as we go
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through the warm-up sets here I'll just
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explain the exercise so I'd say that
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this is probably my favorite machine in
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my gym because it gives great lower back
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support and I find it offers a smoother
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movement path than a hack squat the
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counterbalance is also behind you which
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I find makes it a little easier to get
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out of the hole and a little harder at
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lockout so that makes the strength curve
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feel very unique also I like it as a
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hypertrophy exercise because you can
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more safely push it really close to the
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point of failure which is exactly what
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we did after those three or four warm-up
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sets so here I'm going for about an rpe
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of nine so leaving one rep in the tank
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and excuse the loud grunts on the last
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few reps I was really trying to push it
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got another one
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nice
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oh not bad not bad
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oh very nice
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I think that was one more than I got
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last week how many was that nine nine
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that's nice I feel I feel slightly
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there's Redemption now there's
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Redemption now yeah see so for those of
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you all watching this is this happens to
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like every lifter you don't have to feel
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bad we all have our bad days and it can
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be resurrected it's true
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happy Easter all right lane let's get it
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let's smoke it here we go
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until this Lane does a set here I'll
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quickly say that one thing I've noticed
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from training with him is just how much
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his strength carries over from The Squat
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and deadlift to a machine-based exercise
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like this it's pretty incredible I've
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never seen someone put four and a half
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plates on this machine at my gym and
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just rep it out like that and I think
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it's in these situations where you
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realize just how much power lifting
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strength carries over to bodybuilding
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work and that's one reason why I do
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think that the two goals can complement
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each other very nicely anyway I'll let
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him finish out the last few reps here
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let's go
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you got more
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you got more
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let's go
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let's keep it going come on man okay
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okay okay I'm gonna tap out of there
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yeah that was a lot of reps actually I
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feel like you could have gone heavier so
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if I had to rate that rpe wise I would
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have rated eight and a half eight and a
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half okay I think I definitely had one
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yeah maybe two what do you think mine
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was I would have said that's a nine and
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a half nine and a half for me so I think
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yeah you probably couldn't have gotten
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another rep but you might have been able
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to do nine with like another two a
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little bit of extra weight yeah okay but
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that was excellent yeah that was really
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good man you crushed that you're
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stronger than me on this once you
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correct for body weight okay so after
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the pendulum squats we moved on to a
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more hamstring focused movement in this
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case we're hitting this glute ham raise
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machine for three sets of eight to ten
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reps your hamstrings are insanely strong
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like I remember if you uploaded a video
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this is like 10 years ago doing glued
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ham raises on I think a lap pull down
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machine with literally like 10 pound
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plates in each hand that's insane but I
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would take people to do that exercise
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they would like start to Bend forward
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they go nope nope nope I also find if it
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feels easy
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I slow down the negative a little bit
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and stay in the more of the mid-range
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because if I'm up here there's no
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tension what so if I stay here I have I
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still have tension on my hamstrings so I
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don't need to load it I can just go a
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little slower and then drive through my
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heels here
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and squeeze until I get to here so this
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is rep 4 for me so just a quick little
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bit about this machine in case you
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haven't seen it before this glute ham
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raise machine has a chest pad that you
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can hold on to it has a counterbalance
00:13:46
weight but the counterbalance actually
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reduces the loading so it's harder the
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less weight you load loading weight in
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this case adds assistance not resistance
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so we're doing body weight with no
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assistance here for the first set in on
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rep 8 here now and I'll show my last rep
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here live to give you an idea of my
00:14:02
proximity to failure one more come on
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pop up
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okay
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rp6 that that unironically would be in
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my comment section if you ever want to
00:14:18
have a bunch of people tell you how
00:14:20
you're doing everything wrong get really
00:14:21
good at stuff nobody cares when you're
00:14:23
not that good at it fair enough so after
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one set each with body weight we
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realized that we were both strong enough
00:14:28
to load these with extra weight so for
00:14:30
my second set I added a 10 pound plate
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to my chest and did eight reps at about
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an rpe of nine maybe nine and a half and
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then for my third set here I loaded an
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extra 12 and a half pounds so I'm
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holding a 10 pound plate and a two and a
00:14:42
half pound plate for my last set here
00:14:43
and then to finish off the exercise Lane
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did a set of 10 reps with a 25 pound
00:14:47
plate of extra resistance and once again
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I think this shows that power lifting
00:14:50
strength does very often carry over to
00:14:52
other exercises even if you don't do
00:14:54
them as much and certainly more than I
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think a lot of bodybuilders realize all
00:14:58
right up next we're doing three sets of
00:14:59
10 to 12 reps on the prime leg extension
00:15:01
machine which is a cool piece of
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equipment because you can emphasize
00:15:04
different aspects of the range of motion
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depending on where you load the plates
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so if you load more weight on the top
00:15:09
Peg you'll emphasize the stretch out
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aspect at the bottom you load more
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weight in the middle you'll load the
00:15:14
full range of motion more evenly and if
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you load more weight on the bottom Peg
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you'll emphasize the contracted position
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at the top so if you're going to do it I
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would either go even or overload the
00:15:24
stretch more yeah what I like to do is I
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like to put here there's my plates on
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here I do too with a smaller one here a
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smaller one here and if you think about
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where your strongest in a leg extension
00:15:32
you're actually strongest at the
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beginning if you're the strongest in the
00:15:35
stretch position and another point that
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I like to make about leg extensions is
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you really want to get a leg extension
00:15:40
that the pad goes under the seat as far
00:15:42
as possible see how this is at an angle
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that's actually what you want because
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the further back this pad goes the more
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it stretches your quads right and
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there's pretty conclusive literature
00:15:52
demonstrating that the stretch position
00:15:54
is really critical for hypertes yes so
00:15:57
on this for example we're going to
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emphasize the part where the quad is
00:16:00
stretched rather than the part where the
00:16:01
quad is fully extended that squeeze is
00:16:03
is less important correct so this is my
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third set of 10 to 12 reps here we're on
00:16:07
rep three here now and I'll just show
00:16:09
the last couple reps here live and
00:16:11
you'll notice that I finish off the set
00:16:12
with a few partials in that stretched
00:16:14
position as an advanced intensity
00:16:15
technique and then we'll move on to our
00:16:17
final exercise for the day
00:16:19
before Jeff
00:16:24
yeah
00:16:26
keep going yep
00:16:32
that's it parcels
00:16:39
okay and to finish off the workout we're
00:16:40
doing three sets of 12 to 15 reps on the
00:16:43
seated leg press toe press for the caps
00:16:45
with these a couple quick cues that I
00:16:47
like to focus on this is obviously
00:16:49
specific to this machine in particular
00:16:51
what I do is I make sure that my heels
00:16:53
touch this bottom plate so that I get a
00:16:55
nice full stretch on my calves to
00:16:57
accentuate it further and to make sure
00:16:59
I'm not just bouncing I'll do a slight
00:17:01
pause at the bottom so I'm unlocked here
00:17:02
with my knees
00:17:04
pressing up onto my toes and then when I
00:17:07
get down to the bottom I'm pausing for
00:17:08
about one second and then
00:17:10
squeeze at the top
00:17:12
slow control stretch one squeeze at the
00:17:17
top also you don't need to necessarily
00:17:20
think about just going up under your
00:17:21
toes I think about rotating on the balls
00:17:24
of my feet so I'm coming under sweeping
00:17:27
under rotating this is the Pivot Point
00:17:30
and then uh Lane was telling me that he
00:17:32
grew his calves from 12 inches to just
00:17:34
over 16 inches mainly by just being
00:17:36
consistent across the decades he's been
00:17:39
training but he did say that there were
00:17:40
periods of training where he would hit
00:17:41
his calves four days a week with around
00:17:43
30 sets per week which really seemed to
00:17:45
spark some new growth for him personally
00:17:47
I hit calves twice a week usually for
00:17:49
just three or four sets per workout and
00:17:51
I do think that's enough for most people
00:17:52
to see growth assuming they're doing
00:17:54
them with good technique especially
00:17:55
emphasizing the stretch just patiently
00:17:58
progressively adding weight or reps over
00:18:00
time
00:18:01
that's a wrap
00:18:03
it would work out bro yeah man crush
00:18:05
that man I was feeling that I want to
00:18:06
give a shout out to Lane if you guys
00:18:08
aren't subscribed to him make sure you
00:18:09
go check out his channel I'll link that
00:18:10
down below he puts out tons of amazing
00:18:12
educational content he's a beast in the
00:18:14
gym he walks the walk as much detox to
00:18:16
talk also quick shout out to Pure muscle
00:18:18
and fitness they let us film here they
00:18:19
even turn down the music for us so we
00:18:21
appreciate them very much don't forget
00:18:22
to like the video If you enjoyed it
00:18:23
subscribe if you haven't already see you
00:18:25
guys all here in the next one
