ЯКИ И ПАХЛАВОН ДЕЛАЮТ НОГИ | 4 НЕДЕЛИ ДО ТУРНИРА

This episode features a hardcore leg day: hack squats with up to 7 weights, leg presses, Romanian deadlifts, and curls, with an emphasis on safe technique, knee rehabilitation, and targeted hamstring work. We discuss how to maintain intensity without injury, why free weights remain the foundation, and how to properly dose machines at the peak of training. Is it possible to improve strength four weeks before a competition without ruining your knees? What's more important for leg growth: tonnage or control and range of motion? When is a machine a reasonable substitute for free weights, and when is it a dead end? Together with Yaki and Pahlavon, we break down the preparation without embellishment and show real work four weeks before hitting the stage. 💥 In this episode: • Pakhlavon's current form 4 weeks before the competition • Hack squat: from pre-sets to 7 plates • Safe solutions for knees: MRI, giving up free squats for a while • Free weights vs. machines: what works and when • Hamstring focus: curls to failure, Romanian deadlifts • Leg press: technique, low foot placement, and maximum range of motion • Strength progression and recovery monitoring (8 hours of sleep, regimen) • Split: legs every 4 days, no "light" workouts • Post-workout posing, sauna, and recovery rituals • Why bodybuilding isn't just about muscles, but also about a life system ⏱ Timestamps: 00:00 — Intro: Condensed milk show. Leg day. 01:57 — Why the Hack Squat: MRI of the Knees and a Free Squat Pause 03:33 — Split and Emphasis: Legs Every 4 Days, Hamstring Focus 08:28 — Hack Squat with 7 Plates: First Top Set 09:51 — 4 Weeks Out: Sleep, Recovery, Strength Growth 12:19 — Free Weights vs. Machines: Stabilization and Hormonal Response 22:28 — Hamstring Curls: The Evil Machine and True Failure 25:05 — Leg Press: Range of Motion, Low Foot Placement, Emphasis on the Quads 33:27 — Romanian Deadlifts and Cool-Down Exercises 42:00 — Adduction/Abduction Supersets and Intensity Control 46:32 — Calves: 5 Working Sets, Regular Training for Growth 52:58 — Summary: Ideal Conditions We create it ourselves 🏋 Watch the Sgushchenka Team news on our Telegram: https://t.me/SgushchenkaTeam_youtube_bot Let us know in the comments what you think of Pakhlavon's current form and leg progress, and what you expect from his first competition this season. 👍 Give the video a like 💬 Share your opinion in the comments 🔔 Subscribe to the channel to stay up to date with the rest of the preparations 🔥 STILL THINKING WHO TO PREPARE FOR VICTORY WITH? 💪 We are a team of current bodybuilding champions who know everything about the sport of iron. Vladimir Yakovlev, Pakhlavon Vakhobov, Andrey Smaev, Artur Sharafislamov, and other top representatives of the world of bodybuilding are with us. Our experience isn't just words, it's real results on stage and in the gym. Behind us: 🏆 Over 10 years of professional experience in the bodybuilding industry. 💯 Hundreds of trained athletes who have transformed their bodies and lives. 📚 Expert training based on years of practice and victories. 🔥JOIN THE TEAM! Like, share the video, and subscribe to the channel!