The Best Science-Based Leg Workout for Growth (Glutes/Quads/Hams)
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- เผยแพร่เมื่อ 18 พ.ย. 2017
- In this video I’m going to be covering the “best” leg workout for mass and strong legs based on scientific literature and our understanding of the leg muscles. I’ll go through the most effective leg exercises that best activate the glutes, quadriceps, and hamstrings. These exercises are great for men and women, if your goal is leg hypertrophy (bigger legs) from your leg workouts. The four exercises I will discuss are the barbell back squat, front squat, Bulgarian split squat, and hip thrusts for glutes using a barbell. This combination of bilateral and unilateral leg exercises is ideal in order to add mass to the leg while correcting asymmetries that would be caused by only using bilateral exercises. Stick around until the end where I provide a full sample leg workout you guys can get started with right away.
If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos.
MY PROGRAMS:
builtwithscience.com/bws-free...
FOLLOW ME FOR MORE:
/ jayethierfit
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Additional credits:
Pietro Boselli for the anatomy:
/ @pietroboselli
Jeff Nippard for the "science-based workout series" idea:
/ icecream4prs
Studies:
Full ROM - www.ncbi.nlm.nih.gov/pubmed/2...
Full ROM - journals.lww.com/nsca-jscr/Cit...
Barbell vs Smith Machine Squats - www.ncbi.nlm.nih.gov/pubmed/1...
Bulgarian Split Squat EMG - www.ncbi.nlm.nih.gov/pubmed/2...
Bulgarian Split Squat 1RM - www.ncbi.nlm.nih.gov/pubmed/2...
Legs Fiber Type - www.ncbi.nlm.nih.gov/pubmed/4...
Fiber type and load - www.ncbi.nlm.nih.gov/pubmed/1...
Fiber type and load - jap.physiology.org/content/ear...
The use of research has earned my respect brotha
Love the pictures/visual of what muscle is being hit.
Is an amazing work!
6:02 sample workout
Barbell back squats 1:13 2 sets 6-10 reps, one set 12-15 reps
Front squat 2:16 2 sets 6-10 reps, 12-15 reps
Bulgarian split squats 3:22 3 sets 8-15 reps
Weighted hip thrusts 4:24 3 sets 10-15 reps
Marc-André Lemire When he says one set of 12-15 you think he means slightly lower weight, or he means to do that as your first set when you’re still fresh enough to crank out 12-15
Because he recommends mix of both low and high reps which usually means adjusting the weight according to your rep range I believe he intends you to do heavier lower reps sets and a lighter higher reps set.
Nice. Now, would it be safe to go in that order?
@@daniellee1722warm up and start heavy low reps then low weight high reps because after doing some high reps low weight you should be too tired to do the heavy ones
This is the weekly volume or only one session?
1:13 BARBELL BACK SQUATS 3 TOTAL SETS [2 SETS 6-10 REPS, 1 SETS, 12-15 REPS]
2:16 FRONT SQUATS 3 TOTAL SETS [2 SETS 6-10 REPS, 1 SETS, 12-15 REPS]
3:21 BULGARIAN SPLIT SQUATS [3 SETS, 8-15 REPS]
4:24 WEIGHED HIP THRUSTS [3 SETS, 10-15 REPS]
Doing gods work
For you:👑
you are a beast keep annihilating all in your path
Thanks for watching guys, hope you like the video. I've included the studies I used for the video in the description box for anyone that's interested. Also, give me a follow on Instagram and Facebook for informative content that I put out on a more regular basis, and if you have any questions you can message me on those platforms:
instagram.com/jayethierfit/
facebook.com/Jeremyethierfit/
And for those new to my channel, here are the links to other science-based videos I've done for various muscle groups:
BICEPS: th-cam.com/video/1PEKENchiuQ/w-d-xo.html
TRICEPS: th-cam.com/video/osUnjgwoh_Y/w-d-xo.html
BACK: th-cam.com/video/8LJ3Q3Fsrzs/w-d-xo.html
CHEST: th-cam.com/video/MxnzcssW-tk/w-d-xo.html
Cheers!
Jeremy Ethier thanks for all
You are awesome dude. Keep this up and you’ll have millions of subs in no time.
Excellent video your series is now the benchmark.
Jeremy Ethier this is great
Jeremy Ethier I want to become a personal trainer so thank you for the info man you should make more videos like this
I've been watching your videos for a week now, copied and applied all the recommended sample workouts, and all I can say is thanks for bringing this to TH-cam.
I can feel the difference thru the guides amd routines. I even see a huge change in my body for a whole week using your routines thay I've not been able to see for months!!!
This is just too great and you deserve the gratitude. Kudos man
Front squats totally changed my leg performance after having tight hamstrings from squats. Now doing both my legs have improved a lot.
Hey you´re awesome Jeremy. Ive been traing for 5 years and still learning a whole bunch!
You're doing a great job with these videos, Jeremy! I really love how everything is backed up by science. Keep up the good work!
This is what ive been looking for my home workouts . Well balanced /explained . Most of trainers in gyms will throw you programs without any informations on whats its all about. Thanks keep up the good work
You gave me the confidence and knowledge I needed to work on myself at the gym. Thank you man !
Muscle illustration + sample workout are the best parts of the video. I appreciate your good work .. well done! 👍🏼🔥
As a personal trainer I use to watch many mistakes on TH-cam videos, fitness bloggers, and Instagram influencers and this one just hits right and teaches tons, I believe in keep learning no matter how long you in the fitness industry, there's always new things to know and that's the actual beauty, thank you so much for creating it with such carefully thought even for the little parts, I take it with me to be a better trainer, keep the great job up 👏
Bro your voice is soothing, your content is great and science backed, and informative. Really helpful
Been binge watching your videos and all I gotta say is that you put out some GREAT videos. I can tell that you put a lot of time and effort into them. Subscribed.
Thank you!!!
High quality videos, really great content Jeremy!
This was the one I have been waiting for. Arms use to be my favorite workout but I have now taken a strong liking to legs. I use to ignore them but since I have been doing them. Awesome video Jeremy. Thanks again man very helpful for my leg day. They have just became conditioned enough for me to add other leg workouts
Short, descriptive and just so informative. Thank you for this. 🙏🏾
Best video for leg training on the tube - especially when explaining the contribution of muscles involved in every exercise ( hamstrings glutes quads )
You are like my personal trainer from thousands miles away but teaching me every move properly. Thank you so much.
Great job as usual! I find your videos so useful and easy to understand.
Thank you for divulging!
Now I'm gonna wait for shoulders, traps & forearms.
I'll get to those soon bro!
Jeremy Ethier thanx
he already did abs ( I think)
Arne Lescrauwaet nope he hasn’t
Jeremy Ethier nice
Thank you so much for all of the time and effort that you put into these videos! I really appreciate your hard work, this has become my favorite TH-cam fitness channel by far. Blessings to you brother and thanks again!
Thank you. That was very informative and clear without the hype. You motivate me by just watching execute these exercises.
The editing on these videos are extremely underrated. It's what makes it my favourite fitness series out there.
I envy so much your squat form, man. Perfect!
Thank you for all your research and wonderful presentation from a 75 year old power lifter! Training is somewhat difficult at times because of so many broken parts🙄, but I still can learn and modify some things to incorporate them into routines! God bless and keep ‘em coming!
Love the science-based videos you are creating. It's nice to know about the different muscles that are used and what lifts work best/what lifts activate what muscles. I also think it's awesome that you reference so many scholarly articles and studies. Keep up the good work!! I've mentioned your channel to a lot of my friends & will continue to. I'm so happy to have discovered your channel!
Very good research, exactly what I needed to learn in order to get bigger legs.
Will definitely do these starting tonight! Very awesome workouts! Thanks for the helpful tips, Jeremy. You're the best!👍👍🙌🙌
Awesome, no problem bro! 💪
Thank u for putting in all this time on your videos man as it is very helpful! Keep up the great work 👍🏾
Thanks for the science behind everything, it definitely helps out and stands out from other videos!
Keep in mind, the Five stars are based on my needs for this item th-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
I love how your content is so well-researched :) Keep it up, brother!
Thanks!! Will do!
The effort is noticed in producing this training video as it shows not only in well informed content but also clean edits and graphics that are detailed science based.
This is why your video's are quite appealing to any one seeking better training techniques and overall knowledge on how to consider a proper training regime.
You simply instill confidence that we are being a well informed by you a more then compitant trainer. Thanks, DAX
I enjoy how you explain everything, being a therapist its easier to digest the information as you explain the anatomy and the function of each exercise. Thank you
Amazing!
Excellent vid👍
Thanks!
Best channel so far for the science based short simple videos on different body parts with visuals!!
Just starting to work out your videos have been a great help, solid information. I’ve been feeling the burn throughout all of them thanks a ton!
Love it!!! great reaserch
Thank you!! I’ve had a spinal fusion when I was 16 years old to correct a heavy 57 degree scoliosis curve in my spine. Years ago, because of the sensitivity of the discs below my fusion, squats hurt me bad, and my discs were herniated (even by using lighter weight) and sciatica developed which I still have today. This video is helping me to still get my legs worked out, while helping me care for my sciatica and lower back pain. I understand the value of legs from an overall growth perspective. I may never be able to do squats to the point where they make a big difference, but I’ll keep with my lighter weight and work them the best I can, while caring for my injuries. Thanks!!
Dude use Bulgarian split squats! I suffer from back pain my whole and they helped my legs grow to the point where I had to buy new pants lol hope all is well!
Rap Lover thanks so much! Tomorrow is ironically leg day for me at home. Lol. I have been doing those, and also goblet squats. Today, my sciatica is really bad in my left leg. I hate it, and I think I should get a cortisone shot again. Really helps with the pain.
@@MrGflan I also had a herniated disc around 17 years ago. I am 37 now and still have sciatic pain from time to time, although nothing really serious. Whatever you do, just make sure your form is spot on to avoid further injury.
Great video. You start right away with the information, anathomy and technique. A lot of guys on YT start talking nonsense, get to the point! Thanks man! Great vid.
The best demonstration i’ve seen so far thank you 😊 🔥🔥🔥
I rarely comment on a video. Anyway, i think that you made a really good effort. Keep the good work.
Thanks for schooling us all,,,really great educational session
I did the Bulgarian Split Squats for the first time yesterday in the gym....man my hams are sore today. I wasn't expecting that. Your videos are great, Jeremy. I like how you add the science behind what you say and do. Thank you for putting out high quality videos!
Excellent video! Direct and to the point without excessive chatter. I'll definitely subscribe to this series.
Top stuff. Thanks man
No problem!
Another awesome video
This is everything. These science-based videos help so much for me to focus on why I do each movement in a workout plan and why I do it in such a particular order. A huge thank you to you. Hope you do one on abs/core considering how many different areas there are, as well as other parts of the body but it looks like other commenters have already made it known we are waiting for the rest!
Great to hear! I'm planning to do core and all the other muscle groups soon!
Subbed I like how there’s no gimmicks just straight to the point with evidence 🙏🏿
Jeremy I’m giving you hella views watching these maneuvers over and over while at the gym. 😂
In 1 month 60 000 subscribers wow , congratulations man keep it up
The fact that you are able to produce the facts about the muscles you mention, helps me to follow you with a bit more faith.. Thank you
Liked and subscribed. I'm all about science-based things! Thanks for linking the articles too!
Good luck for your exams
This is very helpful thank you, I'm switching to front squats from now on for my quads because I rarely feel them when I train legs!
Nora Nasser I hope goblet squats work the same because I dont have a barbell
Look up the old school Zercher squat.
Thanks Jeremy for a well thought and researched smart workout. I have been doing your 4 split workout now for a month and able to stick to this routine and feel sufficiently challenged. Variety suggestions on a 4 day split with the basics would be awesome. Keep it coming. Alex
Love this content, man! Keep up the amazing, comprehensive work!!
split squats are the best IMO. they hit everything so well and also build up and strengthen each leg individually making both legs stronger for exercises like squats and deadlifts.
7 haters disliked this informative video they must follow bro science
Kitwana Mcdowall lmao
They follow Dom Mazzetti.
Kitwana Mcdowall .... LoL..!!
@@richardfancher7524 Reps for Jesus
Richard Fancher t
Science base video , unique,informative, easy to follow this month while away on vacation. Ther are only a few of you out there that produce videos that I try on a regular bases and that’s because I am a health practitioner. If I can do them and know why, well then my patients will benefit even more. Keep up the great work
I want sooo much more of this series! Keep up the good work!
very good explanation of anatomy and exercise Sir very clear and simple sir very much thanks . after the shoulder video , please make a vidio on increasing mass to biceps and triceps and forearms thank you very much sir
I have biceps and triceps videos up! I'll get to forearms soon.
sir btw
Very intelligent, and cute, thanks for sharing your knowledgable content. well done on keeping up with your exams too.
Good luck with the exams, great video
Dude, you're an organized genius. Such a new and refreshing perspective on training. Thank you!
Thanks man, I appreciate it!
Your videos are the best there is on youtube. Fantastic scientific study backed up exercises. Kudos
He said exams and I’m like whattt... Jeremy is a student? So funny. He puts lot of extra curricular work that helps a lot of people. Keep it up!!!
Great video bud thanks for sharing
Thanks for bringing in evidence based exercises that work; the elaborate explanations of structure and function add the amazing “extra” factor! I’m a new subscriber..👍
Your videos are my go-to workout guide. Very useful and informative man! Keep it up! Thanks!
Good luck for your upcoming exam brother.
nice, thanks a lot man!
No problem!
I find your videos with your clear explanations and instructions so helpful. Amazing content. Thankyou.
Thanks for your efforts. You and Athlean X are all anyone needs. Keep up the good work.
I think you just surpassed Jeff Nippard as my number one fitness account.
Awesome.
But what about calves.
They'll be trained indirectly in all of these, but for isolation exercises I'll make a separate video on that.
Jeremy Ethier oh OK.👍
M-Square Parkour what are traps?
Ammaar Patel they're in between the shoulders and neck and also go down to the upper back.
M-Square Parkour ohh never knew that thanks
Always enjoy your watching your videos! Keep up the content!
Excellent video Jeremy. Always love to watch your videos. The content is always top notch and we'll researched.
This is the shit I've been waiting for on TH-cam! No more fucking bro science. Thank you so much
Dude, love the workout videos, but what the fuck, your skin is so clear. I need a skin care video.
Thank you for taking the time to gather all the info and sharing it.
Thanks man! You make it so easy to get this information!
Jeremy the Type of guy who dont get dislikes
You just explained 1 week of anatomy lessons in 7 minutes.
Appreciate the time and research you take in putting in your videos.
I've been subscribed since 1 year or so but I don't know I haven't seen all your videos, i truly love your channel!
Do you have or will you release a complete workout routine?? I prefer to learn from natural lifters. 👍
When my website is up I'll have workout routines on there!
Jeremy Ethier awesome, thanks Jeremy!
I am natural and this split of mine has resulted in the best gains of my life. I hope it help
1) Upper body (chest, back and shoulders)
2) Lower body (legs and 2 exercises of biceps)
3) Rest day
4) Push (chest, shoulder and triceps)
5) Pull day (back and 2 exercise of biceps)
6) lower body (legs and 2 exercises for triceps)
Note: don't keep the exercises longer than 1hr 30mins if you are doing cardio, stretching and abs. Else 1 hour is an optimal time. What I tried to do is hit every muscle groups 2 times a week directly with optimal rest of 2 days. If you want the exercises that go well with this split then I can comment again :).
Full body.3 days a week
45ins
Im.51
Natural
which exercises?
What is the best science based workout split?
I'll cover a video on that soon!
Personally I would say - Do a different split sometimes, keeping the same split and workout for too long will not give give you the max potential after 6-8 weeks.
I may be wrong, but this is my personal experience.
If your at a level where you need to ask it's going to be full body. maybe upper/lower. unless you do roids that is. Then you keep doing some bro split.
Check out starting strength with Mark Rippetoe.
I am natural and this split of mine has resulted in the best gains of my life. I hope it help
1) Upper body (chest, back and shoulders)
2) Lower body (legs and 2 exercises of biceps)
3) Rest day
4) Push (chest, shoulder and triceps)
5) Pull day (back and 2 exercise of biceps)
6) lower body (legs and 2 exercises for triceps)
Note: don't keep the exercises longer than 1hr 30mins if you are doing cardio, stretching and abs. Else 1 hour is an optimal time. What I tried to do is hit every muscle groups 2 times a week directly with optimal rest of 2 days. If you want the exercises that go well with this split then I can comment again :).
Excellent video once again! Simple to the point and backed by science! Well done and keep up the great work.
You explained very well. Thanks for your efforts!!!
Had to scroll past all the instagram ladybutt workouts to find this
First
Thank you for your efforts in explaining and researching. Subscribed !
Great video! you are my favourite fitness youtuber! you are simple straightforward and awesome..! keep up the good work
My gym doesn't have barbells and only has smith machines... I hate it, but I am poor so I endure.
Ozepyon09 if you have access to dumbells you can do goblet squats.
Planet fitness??
def planet fitness, f that place
Keep enduring them days. Embrace them. Salute them.
Once the poorer days are over you'll realise how enriched inside you have become.
Kinda embarrassing but I don't know how to squat... Whenever I go down I can't help but bend my back, not keeping it straight throughout the exercise... This may be due to my flexibility but any tips on how to mend this?
hey first of all its not an embarresment it happens with everyone,just focus on your hip that it goes all the way back from your rest body then you will get the results and if your flexibility is not that much good then dont go too deep take the beginner step👌🏻
@@gymlegends7734 appreciate the comment! A year in and I can squat 70kg when before I could only do 40kg... Only covid lockdowns really preventing me from doing any heavy lifting (London, UK)
I appreciate all of your videos!
Thanks for all the hard work. Very much appreciated.