144: OPTIMISING LOWER BODY TRAINING FOR HYPERTROPHY

Welcome to episode 144 of the Bodybuilding Down Under podcast!

This week, we take a deep dive into lower body training for hypertrophy, breaking down the most effective strategies for building quads, hamstrings, glutes, adductors, and calves. Whether you’re fine-tuning your squat pattern, debating leg press vs. squats, or wondering if direct adductor work is necessary, we’ve got you covered with practical insights to maximize your gains.

Here’s what we discuss in today’s episode:

🔹 Quads – Finding your ideal squat pattern, squat vs. leg press, leg extensions, and the role of metabolite sets.
🔹 Hamstrings – Hinge vs. leg curl variations and why hamstring volume has historically been so low.
🔹 Glutes – Why they’re not just for the ladies, training in different planes, and whether abduction work is worth it.
🔹 Adductors – Is direct work necessary for your physique goals?
🔹 Calves – Seated vs. standing calf raises, lengthened position training, and the ideal frequency for stubborn calves.

If you're serious about lower body hypertrophy, this episode is a must-listen!

As always, thanks for tuning in. If you enjoy the episode, don’t forget to subscribe, leave a five-star rating, and share it on your IG story, tag us so we can see it! Your support helps us keep bringing you top-tier content every week.

Stay serious about it, and we’ll catch you in the next one!

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