I can do 3 sets of 2 reps super heavy weights, 3 times a week and my legs will outgrow everything else to the point of looking ridiculous. My arms and legs grow fast, everything else is slow lmao
@@ah-rr1lk my upper body grows sooo fast and my legs slow 😭 I usually go light high reps on arms and super heavy on legs. my upper body grows just from me doing deadlifts haha
@@TevisCarbajal well I can say this though, my upper back blows up from deadlifts too. Idk I could literally do body squats and my butt would stick out way to much. If I wanna look proportional I have to lift 205lbs for reps on a bench and only do 135 for like 4 reps on squats and dead lifts lol. I'm a slim downed version of the bloatLord on TH-cam lol
I hit legs two days a week and in the first squating sesh I work up to a heavy set of two or three. On the next leg day I’ll go from the 15-20 rep range. Not only have my legs grown to an insane size my strength is also improving. As long as your training to failure you will grow it’s simple
True for me. Once I lowered the weight, worked with 2-3 second negative, at 13-15 reps my legs went next level. Especially hamstrings where I needed it. I applied that to the rest of my muscle groups and I've made my best gains over the past 10 years.
@Prime Artemis both. However, I switched to the John Meadows pointed toe curls, 4 sets, 15-20 reps, 3 second negative, squeeze at the top. Holy cow you'll be smoked. SLDs 4 sets, 12-15 reps, 3-4 second negatives. That's it. Once recovered, repeat. I had to drop leg curls to 40lbs and SLD to 85lbs to rebuild them. The pointed toe curls are where it's at. You'll feel your hams like never before.
@@Shreadington it work for u cuz ur muscles are slow twitch and weak as fuck. Wont work for everyone like me with fast twitch and getting gains from lifting very heavy
@@fit_prak1458 Here's my training schedule. I work through all rep ranges but changing it as I did for hams when I come across something new or a coach change. Day 1 - Legs -lying/seated leg curls - 4 sets of 15, 12, 10, 8+(all with a 1sec flex at the top) - 4th set will be a triple drop set -leg press/hack squats - 4 sets of 15 with a 3sec eccentric - add weight each set until you can not get 15 -squats/machine squats - 4 sets of 10-15 with a 3sec eccentric - keep constant tension, no stopping at the top -leg ext - 3 sets of 30, 20, 10 (all with a 1sec flex at the top) - 3rd set will be a triple drop set superset with -walking lunges - 3 sets of 30 steps, alternating legs - use same weight for all sets - on last set drop the weight after your 30 steps and go until failure with your bodyweight -romanian deadlifts - 4 sets of 10-12 with a 3sec eccentric -standing calf raises - 5 sets of 15 with a 2sec contraction Day 2 - Chest & Shoulders -slight incline dumbbell press/barbell press - 4 sets of 10-15 with a slight pause in the stretch - add weight each set until you barely get 10 -flat barbell press/smith press - 4 sets of 10 with a slight pause in the stretch - explode off your chest and SQUEEZE - same weight for all sets -dips - 4 sets to failure with a 3sec eccentric - use weight if possible -incline dumbbell flys/cable crossovers - 3 sets of 12 - get a good stretch and squeeze -dumbbell/kettlebell side raises - 4 sets of 12 superset with - lateral partials 4 sets 15-20 -reverse machine flys - sets of 30, 25, 20, 15, 10 - 5th set will be a triple drop set -seated dumbbell/machine press - 3 sets of 12 - keep tension on the shoulders -decline sit ups - 4 sets of 20-30 reps -ab wheel - 4 sets of 10-20 reps Day 3 - Off Day 4 - Back & Traps -dumbbell/single arm barbell rows 4 sets of 10 - same weight all sets -single arm pull downs with a 2sec contraction - 4 sets of 12 - same weight all sets -dumbbell/cable pull overs - 3 sets of 12 -smith machine barbell rows - 4 sets of 8 adding weight each set until you barely get 8 -cable/machine rows - 3 sets of 12 with a 2sec contraction - same weight all sets -dumbbell/barbell shrugs - 3 sets of 12 with a 3sec hold at the top -hyper extensions - 2 sets to failure - over 15 reps - use weight if possible Day 5 - Arms & Abs ~All sets 1:1:2-3 tempo at minimum ~Add set intensitiers where needed •machine preacher curls - 4 sets of 12-15 with a 3sec eccentric - 4th set will be a triple drop set superset with -rope push downs - 4 sets of 15 with a 2sec contraction - 4th set will be a triple drop set •dumbbell or hammer curls - 4 sets of 12-15 with a 3sec eccentric - both arms at the same time superset with -close grip bench press - 4 sets of 12-15 2-3sec eccentric. •skull crushers - 4 sets of 15 with a pause in the bottom - work the stretch superset with -dumbbell or hammer curls - 4 sets of 12 with a 2sec contraction - both arms at the same time •single arm lying tricep extensions - 3 sets to 12-15/failure reps superset with -reverse curls 3 sets 12-15 reps -cable crunches - 4 sets of 20-30 reps -leg raises - 4 sets of 20-30 reps Day 6- Off Day 7- Repeat rotation ***feel free to swap exercises out, use different grips and handles, different machines, ect… Keep your training fresh but also try to progress in the basics CARDIO 60 Minutes Steady State on Spin Bike fasted 7x a week.
I can 100% vouch for dropping the weight, and going for slower tempo, higher reps as an unbeatable way to gain mass - so long as you support the mass growth with adequate protein (and carbs). While I still work heavy lifts, I support it with lots of 3:3 tempo, 10-14 rep sets with a medium weight. An example would be back squats my max is 175kg, so I work slow reps around 80kg. Bench press max is around 120kg so I work slow reps for volume around 50-60kg.
how many reps are we talking on ur bench? I have no idea what my 1 rep max is, but I usually go for sets of 12/14 with 60 kgs. My plan is, when I get to 20/22 reps per set, I go up 10 percent in weight, say 65 kgs, then go back to around 12ish reps per set and then build back up to 20ish, then 70kgs etc that's the plan anyway, so far it's working, but I am a full noob, so I'm not sure if there are better ways of doing it. some people say u should go heavy for 5 reps, but that never seemed to do anything for me other than make me feel exhausted, I get no muscle burning, just an empty tank, flat out of energy exhausted feeling, plus I got injured, so I guess even if that is a better way to train, it simply doesn't work for me, injury risk is just too high.
@@rosskoumantarakis8976 yep that is about right. I’ll typically do 15-20 reps with the empty bar, then 30, 40, 50kg all with a 3:3 tempo. 60kg is doable at that tempo but pretty hard work.
I agree Scott....for years all I did was Heavy weight 4-8 rep Squats. I never went past 8 reps in the upper range for years. My Leg strength was good but my legs stayed the same for years. My ego wouldn't let me use lighter weights for Squats. As i got older I said screw it, i am tired of Squatting Heavy. I lightened up my weights on the bar and tried a 6-12 rep range for Squats and a 15-20 rep range for Leg presses and did more TUT and really pausing at the top of the rep and flexing my legs without releasing tension off of my thighs.....like before at the top of Squats i would relax my thighs before decending again for the next rep. Anyway, my legs finally started to grow from the TUT, Lighter weights and higher rep range.
@Repent or you will likewise perish. "Repent" comes from the Greek word "Metanoia" which means a "radical change of attitude". Please, use words you understand. You repent to yourself, not to anyone, just like you pray to yourself and surely not in the church: "[5]And when thou prayest, thou shalt not be as the hypocrites are: for they love to pray standing in the synagogues and in the corners of the streets, that they may be seen of men. Verily I say unto you, They have their reward. "[6] But thou, when thou prayest, enter into thy closet, and when thou hast shut thy door, pray to thy Father which is in secret; and thy Father which seeth in secret shall reward thee openly. "[7] But when ye pray, use not vain repetitions, as the heathen do: for they think that they shall be heard for their much speaking." Matthew 6:5, 6 and 7 KJV
I've seen a lot of "leg day" related videos over the years. This one was by far the best put together and overall informative ones I've ever seen. Great work.
4:00 that made me laugh so hard. Are you kidding me? I did 6 "warmup sets " and 4-5 "heavy " sets per squat day in college. I got up to 5 sets of 4 at 520lbs at one point, and was doing sets of 8-10 warming up from 315-450 before the heavy sets. Then I hit 16-20 auxillary sets of leg extensions, calf presses, ect. Then I ran 3 miles. Leg day? I'll show your asses Leg day! That's how I got a 275KG RAW squat at 105KG body-weight baby! USAPL forever!
@@craigwheeler4760 uuhhhhhh congrats I guess? Power Lifting and Bodybuilding 2 totally different things 🤦🏾♂️ as you should know by know. But thanks for sharing your PRs with us
@@meljor90 I've not gone for body building before, but my training regiment often looked more like that than powerlifting. Did so many sets and so many reps to get those PR's. Here's the strange thing Jordan, I stopped competition and 9 years after I was a big old fat guy and trying to lose weight. I followed Arnold's workout for bodybuilding and diet via carb cycles. I dropped like 50 lbs net in 3 months doing it. Arnold was legit Legend of Bodybuilding for a reason. His workouts will kill you. I got up to doing cycles with 4 leg exercises including squat. Got to a point where I was doing 12 reps sets on 515 as part of a circuit with almost no rest. That's when I decided to max out from pure curiosity. Wound up doing a Raw of 690 lbs. I was like WTF. It exceeded all my competition equipped lifts and I wasn't even trying to increase my 1 rep max at all.
I think high volume helped grow my legs. Drop sets on leg press changed the game for me. Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works.
"Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works." Agree 100%! I did the Nucleus Overload on them, every day for 30 days i did 4 sets of 50 reps (you can do them to failure if you want) of body-weight Calf Raises where you hold the stretch for 2-3 sec at the bottom. 4 sets for 7 days which equates to 28 sets a week. I also did an additional 4 sets 3 times a week when i worked out.
Full body workouts was the solution for me. I already had good legs, but started to train them three times a week along with upper body and my physique blew up.
We are all different. As long as we exchange ideas on channels like this, we can elevate one another to higher levels. My workout lately is as follows: decline bp, incline bp, military press, bent over shoulder raises. Day 2 is front squats superset with stiff leg deadlifts, wide grip pull ups behind neck w/5 second hold at top for peak contraction, barbell hip thrusts( lying on floor) one arm rows. All are 3 x 8,6,4 and all have 90 seconds to 120 seconds rest. I run hills maybe 5 days a week for about 30 minutes or run real stairs outside or in my house. When this stops working I will do something else. Just my ideas for all of you. Happy training:)
Great advice guys. Funny enough, I recently noticed that doing my 3rd set of bicep curls, I was finding myself out of breath. I started to laugh at myself when I realized I could no longer focus strictly on weight lifting. I'm 48 years old now, so that's certainly a factor, but I'm reintroduced trail running and it made a difference within weeks. #Subscribed
Definitely have to keep the metabolic conditioning up too. I think that’s why I like CrossFit workouts as they push the fitness. That said I’ll still breathe heavy doing weights too.
@@scott-richardson No matter how good your cardio is, lifting is anaerobic and causes an oxygen deficient in the muscle during the set. Good cardio just lets you recover faster. You'll always be out of breath if you are pushing heavy weights.
@@the_fast_life That is what I figured after doing sets of 20 and 30 reps with moderate weight for squats and all leg exercises...it is so exhausting even if you have the best cardio
I found that adding a kettlebell routine that primarily focuses on legs on the day I do on arms has work well for me. 1. it's a great cardio 2. if you pick the proper kettle weight you can really give your legs a great second day workout while still focusing on arms for the rest of my session.
I just started working out and one thing I notice is stretching in between sets such as touching you toes or using your hand you pull your leg up behind you can help in a much better performance because it loosens up your hamstrings which allows for a deeper squat which in turn creates more range of motion
I've literally been trying to figure out why my legs refuse to grow at the same rate as my upper.. like it wasn't until I discovered this by watching Phil Heath talk about eccentric focus. Very excited to try this out in the gym
I'm on a 4 day split. Day 4 is a normal leg day split, but day 2 is Posterior where I do glute/ham exercises like RDL, leg curls, and back extensions. I love it! I usually need more than a week though to hit all 4 days because I recover a little slower at 44. But I'm definitely thrilled with the gains.
Up your protein! I’m a 40 yr old mommy who lifts heavy and had this same issue.. once I added the Muscle Milk Pro with 50 grams of protein per serving, I recover in a day or two tops!! And my gains have been amazing..
The real list..... 1) your not squatting 2) your not squatting enough 3) your don't know how to squat 4) you scared of looking incompetent/being out squatted by someone smaller 5) your ego won't allow you to load proper weights for proper squatting
Except you don’t need a barbell squat to grow your legs. A hack squat or split squat will do fine given the sets are taken to failure and there is progressive overload in a rep range conducive to hypertrophy
You definitely do not need to squat to build wheels. In fact, you build wheels more effectively not barbell squatting at all due to squats being an unnatural movement and focusing on a whole lot more muscles than just wheels.
1- 0.53 your workout program needs to change 2- 2.08 you're using the wrong combination of exercises 3- 3.27 always chasing a new one rap max 4- 4.22 your cardio sucks 5- 5.11 you're letting your genetics define you
Depends on where you’re at as a weight lifter and where you’re strength is if you already can squat 315 for say 5-8 reps than dropping the weight to 225 and doing sets of 15-20 would be great but if you can only squat 225 for 3-5 reps it wouldn’t hurt keeping a strength routine every other week to build up that strength to eventually make the heavier weight feel lighter and be able to get 15-20 reps with a heavier weight, time under tension is the way to build muscle but the more weight you can bare the more muscle you will gain or else we’d all have jacked calves and legs from walking all day
Finally a sensible comment. I'm sick these Tards saying "Only low weight high reps!! Time under tension!!! RAAAAAHHH!!!😬" Lol. You're right, there's no one size fits all. Everyone's different how they respond to things and it does depend where you're at physically
Ah, so no heavy weight every week needed to build strength? I’ll try this, I’ve been doing heavy compounds in the beginning and volume sets on accessories
@@dashawnrobinson1802 depends on your goals but it would be better to have a week prioritizing strength with heavier weight, of course you can finish your workout with some accessory work on your weak points like biceps or rear delts for example but then prioritize more volume the next week with sets of 10-12 or even higher it’ll give your tendons and ligaments time to recover reducing risk of injury and your getting the best of both worlds with size and strength
This was probably one of the best fitness videos I've seen in a very long time, if not the best. I was military for 14 years, trained all the time, now I'm retired and working at a gym and I've always had trouble getting the results I wanted despite the hard work. Im going to take the advice of a 1/1 split because I've never done that and it makes so much since to me.
He's not lying. My legs barely grew for 3 yrs straight from me doing 2 hrs of leg workouts 1 time per week. Just making an adjustment for 2 days per week of training, and in one yr they grew substantially.
Not sure if this is true, but I heard that working out the leg can help increase testosterone. Meaning, that your overall body would grow and get bigger. Correct me if I'm wrong
@@iamtheonlywilly If it is true, then most lifters should never skip leg day not only would it help with an overall body look, but it increases testosterone more.
@@King9tails I think it's because the muscles in the legs are so massive compared to the rest of the body, so I guess more muscle activation= more testosterone
Increases acute levels of testosterone. Needs to be a chronic increase in test to effect muscle protein synthesis throughout the rest of the body ie exogenous compounds.
For me personally a lack of cardio fitness has always been the limiting factor with lower body work. Gotten around it somewhat by doing things like split squats, where I can load up with reduced overall system impact. That of course limits my hormonal response however. In the end finding things I don't find completely tedious to train cardio has been really important. Training in a more balanced way has also proven pretty important.
Squat religiously, also a power lifter, my ten rep max is 330, rarely squat in the two hundreds, and I got my legs up to 32 inches over the past year an a half, I believe it’s just how the body takes it, everybody is different.
Some weeks I'll wind up doing more full body workouts, some days a little more upper body based and a little less lower body days, and vice-versa on other days.
Thank you guys this video has been a real slap in the face for me, just hitting the legs once a week isn't enough! Also my low cardio capacity which I thought wasn't related, is in fact a big limiting factor. Thank you
I used to train for powerlifting back then (no hypertrophy phases at all cause I didn't had a coach to guide me and there was not much information about lifting back then) and I got to say that I can squat a lot of weight but you can't tell by looking at the size of my legs.
I guess everyone’s different because I started doing powerlifting 2-3 months ago and I’ve seen so much muscle growth in just thoose few months then when I was working out in a bodybuilder type way( lower weight higher reps) for a whole year so I guess it really depends
Most of the leg exercise training equipment at the Planet Fitness rarely get used. I have never once had to wait on a machine or weight training apparatus there.
You should have a plan when training. To improve how you look, break down each body part and understand what it takes to change the look or size of that body part. Having a clean plan each time you train will not only give you better results but also mentally you can connect with the body. I also believe not to change certain exercises to often, but instead get better form, practice how to connect with the muscles with that exercise and change up the weight and number of sets or reps you do. I normally stick to a 6 week plan but add small changes to my reps and weights every couple of weeks. Sometimes I will add new exercises but to hit the same muscle groups. Also diet is key, eat 300 - 400 calories a more day for 6 weeks and see if anything has changed. So many lads I know complain they see no change when training because they have a bad diet. Change doesn’t come quick, except that it takes a long time, but you will see changes in how you look and how you understand your body so you can have a plan better.
@@eniiii11 2 to 3 times(max) a week I'm running, and dynamic walking about 30-45min , I was afraid myself to do it for the same reason but I improved a lot in my workouts (muscle building) , not only can I do more repetitions, but also more intense, I recruit more muscle fibers (more muscle growth)I feel (and see) it after the workouts.... if your goal is to be more athletic overall, to build quality muscles and longevity then I strongly advise you to do so, of course you also have to focus on high quality food (not a LOT of food but HIGH quality) to match your daily calorie expenditure specially if you have a fast metabolism like mine, food is 40% sleep is 40% and actually working out is 20% of the muscle building process 😊
Same here. Frankly, I do not really care if my legs get bigger. This routine makes my whole body feel strong and athletic 24/7/365. How I feel is way more important.
unfortunately for me having suffered two hernias and spinal stenosis, I am relagated to only very limited leg exercises. Squats are out... Lunges are out.. hack squats are out. So, I do leg press, leg extension and leg curl... and do my cardio on the stair master. That's all i can do..(well, i train calves fairly hard)
Damn, this video was painfully true for me. With my first set, I do rep after rep until failure and I would always try to one rep to one set until plateauing When I stopped, gains stopped. It's tough, but it's the only technique that ever worked. .
“Are you stopping because your legs are tired or because you’re out of breath”. Kinda made me happy cos I almost always stop cos my legs get tired while I can still breathe fine.
when i was 15 i was in a cycling training camp for 7 days, 5-7h training per day with 10 minutes break. my legs had significant and very well visible growth this week. i never ever achieved even 20% of that in the gym, no matter how intense or heavy i trained.
4 Day Push Pull Routine. 1 Day Push Chest, 1 Day Pull Back, 1 Day Push Legs & 1 Day Pull Legs. Never understood why lifters try to train Quads, Ham's, and Calves in one day. I train my Legs on two different days. Quad Focus and a second day Ham/Calves focus. Extremely successful routine! that has produced amazing results.
For me personally, I find lifting for 5x5 and pushing for 8-10 reps with a progressive overload system works best. I’ve made much better gains and strength simultaneous. I don’t think one is better than the other tho in case of building muscle. Just lift to failure with quality form and eat big. Youl grow regardless
If you stress your body out, it will grow. Lifting for strength can absolutely do it if you use the progressive overload method over time like you mentioned. Training compound movements and getting stronger is much more fun to me than training each individual muscle.
5x5 you dont go to fail until last 2-3 sets. If you want to become strong is best to save some reps in tank so you can do many reps in total on a weight. Then do romanian split squats 15 rep set to improve balance and have good muscle connection. Some exercises is just bad with heavy weight and some works fine like deadlift and bench press. Mixing both types is best way i think for a natural builder or just general good physic.
I do full body workouts. Monday Barbell Workouts, Wednesday Calisthenics, Friday Dumbbell workouts rest days Sunday, Tuesday, and Thursdsy. Sometimes I may switch the days around. I workout in the morning so I come home from work and do 30minutes of hiit...on a rest day I run/walk on my treadmill for 30 minutes. Legs don't have as many muscle groups as the upper body so you really just need three compound exercises. I've grown to like leg workouts. I used to dislike them.
I like to go gym everyday so at the beginning I used leg days just as an excuse to give the rest of my body a break, but now I actually look forward to leg day because I've realised I can go super heavy relatively safely and don't need to worry about a spotter.
Training every day increases cortisol which results in muscle break down. You grow during resting periods but only when your work out is intense enough and a proper diet with lots of proteins and vegetables.
3:01 "quads". I noticed Musculus Sartorius (not part of the quads) were highlighted green. Not that anyone cares, but Its just a funny finding to me... like finding nemo The Mm.quadriceps femoris consists of the 4 muscles: - M. Rectus femoris - M. Vastus lateralis - M. Vastus medialis - M. Vaster intermedius (this is the 4th muscle u cant see due to it laying underneth Rectus femoris)
If you have troubles developing some muscle groups, best advice I can give you is you need to do things right from the beginning. If you don't have experience get help. Find fitness coach and invest in a meal plan. Good thing for me I didn't need coach. I just got meal plan from Next Level Diet. My body got stronger after only two months of using it.
🤔….Excellent video. As a professional trainer I also recommend not neglecting the anterior tibialis muscle - most people don’t even know where it is or what is does, and why it’s important for lower leg development and better agility performance if you’re into sports (such as tennis, handball, basketball, squash, racquetball, etc.) Tibialis exercises also offer more stretching of the gastroc and soleus muscles. 👍 first time viewing your channel. Well done.
Try sprinting sessions and climbing sessions on a spinning bike. Good for your cardio and helps making your legs stronger. Robert Foestermann is a sprinter with huge legs who love to train on the spinning bike.
Poor advice, how do you expect me to train legs with one one day between the leg workouts when my soreness goes away after 3-4 days? Should I hit the same muscle group again with poor regeneration time? No. My performance will get way worse. Compounds like squats or rdls take more time to regenerate. I would rather do them with maximum performance than doing them more often with weaker performance. Intensity>volume
I noticed people don’t do workouts long enough. They might work on Quads for five minutes, then go work on hamstrings for another five minutes and then go to calves for five minutes and call it a workout instead of focusing on each workout.
I can take that advice. More or less doing what you said, but I rarely "change" weights during the training. I go with where ever I am in my progress. Like now, I'm squatting with 75 kg, so that'll be what I do thru the sets, till I drop. Usually gives up at 4th set. My weakness is my low rest time. I lack the patience to rest more than it takes me to catch my breath, thus seldom longer than 30 seconds between the sets. I just want to do what I came to do and get out of there. I don't want to spend my whole afternoon at the gym.
If u are actually serious about making progress in the gym then you shouldn’t have a problem with spending and hour or 2 there. Rushing through it is doing nothing but slowing your progress but you do you
@@ashafar8484 like I said, an hour or two. However, if you are doing more than one body part with all of the weight switching and rest it’s very easy to go past that. The main thing here is if u are serious about wanting to make real progress in the gym u can’t expect it to come from a 30 min workout with no rest involved.
total amature here.....but I have made similar changes already and fully agree!!! it took me a long time to build up to a leg day as killer as i do anything upper body, i think we all can understand this. But at 42 years old with bad knees it was too much stress on them and the following days were the real killer. I had been doing 2 shoulder days in my cycle and adding calves on those days and beginning to see and feel some nice changes. I recently caught on to the idea and now doing upper legs also 2 days in my cycle, splitting leg press and squats and doing only 2 or 3 different movements on each of those days. The difference I am feeling after just a few weeks of this I feel so good that I think i might see more progress in a couple months than ever before! And I will add that I don't do heavy weight, keeping reps in the 10-15 range. I have also noticed that my cardio is lacking so that will be my next change!
An advice that worked wonders on me is doing regular squats at the beginning of the workout with proper form. I used to do alternative workouts in the stead of squats and as soon as I started doing squats I have seen noticeable results
I'm glad this video popped up. I've noticed a lot of guys on TH-cam lifting crazy heavy weights, just moving from point A to point B. There's no muscle, mind connection. I think HIT training is beneficial once you've established a foundation of muscle on your body first. Not the other way.
In my experience, i needed to do legs more often to build better mind muscle connection. I realized that I wasn't really engaging my leg muscles during leg days the way that i needed to. So, i started doing 3 sets of squats every single day for a month before I started my actual workout. And let me tell you, my legs and butt completely changed, and now I only do 2-3 days of legs, but only one of those days is heavy, and the others are focused more on explosive movements and accessory work such as side lunges and kettle bell work. Tbh, most people have problems with engaging leg muscles during leg day because it's a big muscle group that requires a lot of concentration. This is the same reason why people also have under developed back muscles, big muscle require more effort to engage and use, and if you're not focused, you THINK your using the right muscles, but really you're NOT.
I want to do this too. I want to do leg day everyday, 5 days a week. Maybe like 2 leg day workout everyday, a nice and light workout and go heavy on my leg day workout. But I thought your muscle need rest??
@@clashofqueen93 I wouldn't advice 2 a day leg workouts unless you're competing for some type of show, you have you're diet on point, and if you actively perform some type self massage like foam rolling. Doing 2 a days without having those 3 checked, will eventually over tax your nervous system, your muscle won't recover like it wants to, and you might even slow down your gains. If you want your leg muscles to have a better shape to them, you need more volume, if you want your muscle to get larger, then you need to progressively overload them by increasing your weight after each set.
@@bushidotd3158 it all depends on what your comfortable with, and what you're willing to do. I will say though if your just starting off, don't try barbell squats just yet. It's an awkward movement for those that aren't used to it, and you can easily hurt yourself if you don't know what you're doing. 2 easy exercise you can work on to get your quads primed, and to feel what it feels like to engage the muscle is the leg press 3 sets, 12,10,8 reps every time you exercise even if you're just doing arms. Do it for 2 wks then change to Bulgarian lunge, same amount of sets and reps with a weight good for you. Once you through with that, introduce the barbell squat with no weight and see how it feels. The barbell squat is great, but not for everyone. If the exercise feels off for you, then stop doing it. This means you may need to work on other things such as your hip flexibility, ankle mobility, and core strength before you can perform a barbell squat safely.
@@JesusRodriguez-fo2br I mean like 2 workout exercises. Not twice a day...unless if you get what I mean. But I figure since your legs is your strongest part of your body maybe working them out everyday would help. So I was thinking out of 6 days a week, 4 of those day I would work my legs but I would do it light, just to the point where I would feel some pressure/tiredness...then on the 5th day which is my leg day I would go heavy and hard. That's not good idea?
Mike from Elk Grove California Age 64. Former bodybuilder, currently physically challenged with full spinal hardware, and I.S.S.A. CPT, I won't let my medical ailments hold me back, you've made excellent recommendations on training body parts and understanding the functions of muscle parts in coralation to training. Hec, on TH-cam I've posted my upper body successful lifts 3/3/2022 - 335 lb Decline Bench Press Age 63 Wt 189, 9/7/2022 Seated Press 360 lb 2x Age 64 Wt 198, and to post my leg strength development 630 lb 7x Angle Leg Press Age 64 Wt 189. In 6 months I've bulked up 9 lbs. Self determination, discipline, and regardless of medical and age you still can do great and look great. So how badly do you want it???
Gains will only come along with high intensity training(pushing your heart rate to anaerobic threshold) along with the proper amount of protein ingested at the correct intervals of the day, and the most important part Wil be sleep. You only grow while sleeping, sure you can swole in the gym but that’s just increasing blood flow, which is part of the process. Turning on internal growth factor is key. You can train to you are blue in the face; you can do everything this video tells you to do, but yo will not see the results unless you are feeding the muscle and getting the deep sleep so that it can grow. Don’t be suckered into every supplement either. A lot of the supps are fluff to feed the industry, not you. All of the leading bodybuilders physique competitors, and competitors you see are ON SOME PED, so keep that in mind when training.It took me 5 years of consistency in the gym to achieve the gains to be competitive at the pro level, and in order for me to go to the pro level there is only one option and that is PED’s regardless of achieving 20 pounds of actual muscle. Going from a lean 145 lbs at 8% Body Fat to a not so lean 198 lbs at 21% Body fat without drugs. All with diet and consistency with your workouts. Mind muscle connection will develop over time with a focused routine, and yes Changing it up with help; bit growth comes from hard work, diet, and sleep; with an emphasis on sleep. Min 8hrs a night. You don’t need HITT unless you plan on tearing down muscle, you want fat burning cardio, less stress during cardio, and more sweat. remove ear too much stress turns on your cortisol hormone, fortunately for you guys you have testosterone to help fight it, us ladies require it as well, and sometimes we don’t always see that since our horses are consistently changing. You will achieve the HIT while high intensity training. Filling the muscles with blood will come from high intensity under load, remember to breath and kill it out there.
I have good cardio but I was not doing leg workouts as often as your video says. I have changed my routine and foot placement. I have felt the difference. I am more sore now and that means muscle growth. This video is great knowledge.
I damn have a cardiovascular problem while doing the legs and after some time of doing legs I’d start to blackout but I’m slowly staring doing cardio now cause ai figured the problem and you confirmed it as well. Great video, very helpful 👍🏼
Two thoughts: hyper extension of the leg (locking the knees out) can cause nausea, light headedness and blackouts. It happens faster than you think. I saw people in basic military training pass out from standing at attention too long - they even teach you to flex your knees a bit to avoid it, but there is always "that guy" lol. Another reason? You might have an actual cardiovascular issue. I went to school with an athlete who felt the same way after heavy b-ball games. He died at 18 of a congenitally enlarged heart. Nobody knew. If you regularly feel light head after strong workouts, maybe go get a quick sonogram. It's cheaper than a funeral. Anyway, stay safe and strong.
New subscriber here. Just wanted to coment on the video style. It reminds my of the filming style for Moesha back in the day and honestly, it makes this nostalgic, yet informative. I like it a lot.
For 2 weeks I did 100 squats straight but without any weights, the next week 100 squats morning 100 squats at night , that makes it a month, after that the results were incredible I never thought I'd get a line that separates muscle in my legs 😆
Usually these type of vids are click bait and not useful at all. This one however is very insightful and true! All my leg training and oly training uses tempo and pauses. Best way to get strong and grow the muscle!
If you have troubles growing leg muscles, best advice I can give you is you need to do things right from the beginning. If you don't have experience get help. Find fitness coach and invest in a meal plan. Good thing for me I didn't need coach. I just got a meal and workout plan from Next Level Diet. My body got bigger and stronger after one month.
2:39 muscle anatomy, muscle function, exercise selection 2:54 brief overview of muscle anatomy and function 3:00 Quads - knee extensions when doing leg press and leg extensions 3:05 Hamstrings - knee flexion and hip extension, trained by bending of the hips and knees 3:14 calves are responsible for foot and ankle extension (trained in straight leg or bent knee position)
I always warm up with 10 minutes on the bike. I train with a comfortable amount of weight that allows me to do far more sets than if I trained heavier without getting fatigued so quickly. And then I do ten more minutes on the bike as a cool down. I always leave the gym feeling like I could've done way more, but the day after I realize that I trained far harder than I realized, my muscles just didn't hurt yet. For me this works perfectly. I drastically reduce the chance of hurting myself, and the days after I always feel accomplished and motivated to keep going back because my experience at the gym is comfortable because I'm not trying to max everything out thus ruining the experience.
Focus on perfect tension on target muscles more than through the floor depth on squats (also protects the lumbar spine). Knees over toes exercises with low weight constant tension. There is many of these. And for the posterior chain Romanian deadlifts is top tier and prevents back pain. Sumo deadlifts for a safer alternative to a conventional deadlift that also build hip strength due to the wide stance. This helped keep me in the gym and grow
This pretty much, it matters what the frequency and selection of exercises you do but most important is to always have and learn and recheck form and execution as important as to know the variants and ROM you are aiming for. I've seen a lot of dudes doing bad form and betting all on swinging heavy dumbbells telling about how they are injured and that's "why" they swing (when having an injury would require even more precise perfect form).
That's exactly the split I do and the thought I put into exercise distribution, didn't even have to watch a video to know that, yet it's still something almost nobody does at my gym.
The real reason is that YOU MAY NOT BE PUSHING YOUR LIMITS HARD ENOUGH. When you’re in a machine you dont stop until you’re shaking. YOU DONT STOP WHEN YOU START SHAKING TOO. You stop when you’re trying your ass off to do one more singular rep and if it aint there, then you stop your set.
I found creating a good 3 day rotation of sets works really well. Where each of those 3 days is a push/pull day but targeting different muscles, starting with the largest muscles for that day and working down to the smallest that don't require as much mental/physical drive. No rest days, just 1,2,3,repeat. A 2 day rest gap for a given muscle group is built into this rotation, so you do not need a full out rest day. But be prepared to go hard or end up spending 1-2 hours in the gym at least lmao. Supersets when doing smaller muscle groups will really help speed things up though. I like to superset my curls and lateral raises as an example.
Yup. Sounds just like my routine. Chest, triceps, shoulders first, then back and bicep, then lower body, but I usually take a rest day after the third day because my body just seems to respond better that way.
@@EarthenExplorer Yeah after a few full rotations I tend to take a rest day as well and carb up a bit more to refuel. Some rest days here and there are good to really let the body focus on some repair. But most importantly, getting your 8 hours of sleep really.
So I started finding your videos a couple weeks ago. When I had a health scare And I've been trying to watch your videos so far. I have lost 20 pounds. My arms my legs my chest is all getting in better shape. Keep up the good work.
The training split is the biggest issue for me as I do push/pull/legs which really translates to upper/upper/lower. I was doing upper/lower/full body at one point but exercises start to overlap. So I'm still figuring this out.
*100% true hypertrophy is necessary to grow each body parts. Heavy weight is for strength training many people don't understand that unfortunately. Of course calories is very important*
Well actually it depends personally I’ve been lifting for lower weights and high reps for a whole year for exaclty this reason and I made good progress don’t get me wrong but in the past 3 months I’ve switched to heavy weights for a bit lower reps 12,8,6 or 8,6,4 and I’ve made more progress in my legs and glutes in these past 3 months then I did in the whole year
@@leraplaksyva2031 *are you on a cycle or natural? Cause I've made enormous size gains. Are you on a calories surplus? Was you doing too much cardio? When I say hypertrophy I mean a combination of light and moderate weight. Constant tension slower reps*
@@Isweartolucifer fully natural and I’ve been eating the same as I did when bodybuilding for a year (maybe even less by 200 calories) never have done cardio because I hateee cardio.
best split for me, if anyone wanna try, has always been: monday: chest, triceps, shoulders (without rear shoulders) tuesday: back (without lower back), shoulders (rear shoulders only), biceps wednesday: lower body, abs, back (lower back only) thursday: same as monday friday: same as tuesday weekend: no training
I just have skinny legs, i train hard for 25 years, i did all you say in video for years,. i try it all. If i do get big legs it can be lost in 14 days of low food.
I recommend this for leg day: Barbell squats Lying or seated leg curls Leg press Standing calf raises w/ dumbbells RDLS Leg extensions Seated calf raise machine or calf press machine And then if you want to do abs you can do a plank, cable crunches & maybe leg raises. If that’s too much, then only do one of the calf exercises mentioned and maybe 2 of these ab exercises.
@@SouthEastJeans oh. So for the standing calf raises I would probably do 2 sets instead of 3 but I would probably do 4 sets of squats and maybe 4 sets for one other exercise.
Correct.. I trained legs with heavy weights.. after that I realized that heavy is not good.. I tried bodyweight squats, running, climbing, and low weight weight training.. now I built a bulletproof leg..
@@hunterupton5809 Yeah but that's how I started out sadly. Originally I had no direction so I went with what works. In my case I recover quickly to do the works the next day. Even hit muscles not too many people focus on. 5-6 days a week. Before I started lifting there was a lot of Fasting and body weight workouts in the cold got a lot of brown fat from that and a bit of resistance, majority of my cardio came from my place of employment. After I lost weight I started lifting from there and present day, I'm good, with the way I am now people assume I am an athlete or from the military lol 😆
“are you stopping bc your legs are tired, or bc you’re out of breath” got me rethinking my whole life.
💯💯💯💯
He said that and I was like “son of a bitch”
I can do 3 sets of 2 reps super heavy weights, 3 times a week and my legs will outgrow everything else to the point of looking ridiculous. My arms and legs grow fast, everything else is slow lmao
@@ah-rr1lk my upper body grows sooo fast and my legs slow 😭 I usually go light high reps on arms and super heavy on legs. my upper body grows just from me doing deadlifts haha
@@TevisCarbajal well I can say this though, my upper back blows up from deadlifts too. Idk I could literally do body squats and my butt would stick out way to much. If I wanna look proportional I have to lift 205lbs for reps on a bench and only do 135 for like 4 reps on squats and dead lifts lol. I'm a slim downed version of the bloatLord on TH-cam lol
I hit legs two days a week and in the first squating sesh I work up to a heavy set of two or three. On the next leg day I’ll go from the 15-20 rep range. Not only have my legs grown to an insane size my strength is also improving. As long as your training to failure you will grow it’s simple
❤️🤜
(you're)
My goofy ass doing every workout every day every second to the max one punch man style: 💀
@@markmccain48you're and your are both correct but used in different situations
@@BionicleGojiin this context, it should read "as long as you're training" because training is being used as an action verb, not a noun.
True for me. Once I lowered the weight, worked with 2-3 second negative, at 13-15 reps my legs went next level. Especially hamstrings where I needed it. I applied that to the rest of my muscle groups and I've made my best gains over the past 10 years.
@Prime Artemis both. However, I switched to the John Meadows pointed toe curls, 4 sets, 15-20 reps, 3 second negative, squeeze at the top. Holy cow you'll be smoked. SLDs 4 sets, 12-15 reps, 3-4 second negatives. That's it. Once recovered, repeat. I had to drop leg curls to 40lbs and SLD to 85lbs to rebuild them. The pointed toe curls are where it's at. You'll feel your hams like never before.
@@Shreadington it work for u cuz ur muscles are slow twitch and weak as fuck. Wont work for everyone like me with fast twitch and getting gains from lifting very heavy
@@coachingconfidant2785 what's your definition of lifting heavy?
@@Shreadington please give me your schedule how you work throughout the week please
@@fit_prak1458 Here's my training schedule. I work through all rep ranges but changing it as I did for hams when I come across something new or a coach change.
Day 1 - Legs
-lying/seated leg curls - 4 sets of 15, 12, 10, 8+(all with a 1sec flex at the top) - 4th set will be a triple drop set
-leg press/hack squats - 4 sets of 15 with a 3sec eccentric - add weight each set until you can not get 15
-squats/machine squats - 4 sets of 10-15 with a 3sec eccentric - keep constant tension, no stopping at the top
-leg ext - 3 sets of 30, 20, 10 (all with a 1sec flex at the top) - 3rd set will be a triple drop set
superset with
-walking lunges - 3 sets of 30 steps, alternating legs - use same weight for all sets - on last set drop the weight after your 30 steps and go until failure with your bodyweight
-romanian deadlifts - 4 sets of 10-12 with a 3sec eccentric
-standing calf raises - 5 sets of 15 with a 2sec contraction
Day 2 - Chest & Shoulders
-slight incline dumbbell press/barbell press - 4 sets of 10-15 with a slight pause in the stretch - add weight each set until you barely get 10
-flat barbell press/smith press - 4 sets of 10 with a slight pause in the stretch - explode off your chest and SQUEEZE - same weight for all sets
-dips - 4 sets to failure with a 3sec eccentric - use weight if possible
-incline dumbbell flys/cable crossovers - 3 sets of 12 - get a good stretch and squeeze
-dumbbell/kettlebell side raises - 4 sets of 12
superset with
- lateral partials 4 sets 15-20
-reverse machine flys - sets of 30, 25, 20, 15, 10 - 5th set will be a triple drop set
-seated dumbbell/machine press - 3 sets of 12 - keep tension on the shoulders
-decline sit ups - 4 sets of 20-30 reps
-ab wheel - 4 sets of 10-20 reps
Day 3 - Off
Day 4 - Back & Traps
-dumbbell/single arm barbell rows 4 sets of 10 - same weight all sets
-single arm pull downs with a 2sec contraction - 4 sets of 12 - same weight all sets
-dumbbell/cable pull overs - 3 sets of 12
-smith machine barbell rows - 4 sets of 8 adding weight each set until you barely get 8
-cable/machine rows - 3 sets of 12 with a 2sec contraction - same weight all sets
-dumbbell/barbell shrugs - 3 sets of 12 with a 3sec hold at the top
-hyper extensions - 2 sets to failure - over 15 reps - use weight if possible
Day 5 - Arms & Abs
~All sets 1:1:2-3 tempo at minimum
~Add set intensitiers where needed
•machine preacher curls - 4 sets of 12-15 with a 3sec eccentric - 4th set will be a triple drop set
superset with
-rope push downs - 4 sets of 15 with a 2sec contraction - 4th set will be a triple drop set
•dumbbell or hammer curls - 4 sets of 12-15 with a 3sec eccentric - both arms at the same time
superset with
-close grip bench press - 4 sets of 12-15 2-3sec eccentric.
•skull crushers - 4 sets of 15 with a pause in the bottom - work the stretch
superset with
-dumbbell or hammer curls - 4 sets of 12 with a 2sec contraction - both arms at the same time
•single arm lying tricep extensions - 3 sets to 12-15/failure reps
superset with
-reverse curls 3 sets 12-15 reps
-cable crunches - 4 sets of 20-30 reps
-leg raises - 4 sets of 20-30 reps
Day 6- Off
Day 7- Repeat rotation
***feel free to swap exercises out, use different grips and handles, different machines, ect… Keep your training fresh but also try to progress in the basics
CARDIO
60 Minutes Steady State on Spin Bike fasted 7x a week.
I can 100% vouch for dropping the weight, and going for slower tempo, higher reps as an unbeatable way to gain mass - so long as you support the mass growth with adequate protein (and carbs). While I still work heavy lifts, I support it with lots of 3:3 tempo, 10-14 rep sets with a medium weight. An example would be back squats my max is 175kg, so I work slow reps around 80kg. Bench press max is around 120kg so I work slow reps for volume around 50-60kg.
how many reps are we talking on ur bench? I have no idea what my 1 rep max is, but I usually go for sets of 12/14 with 60 kgs. My plan is, when I get to 20/22 reps per set, I go up 10 percent in weight, say 65 kgs, then go back to around 12ish reps per set and then build back up to 20ish, then 70kgs etc
that's the plan anyway, so far it's working, but I am a full noob, so I'm not sure if there are better ways of doing it. some people say u should go heavy for 5 reps, but that never seemed to do anything for me other than make me feel exhausted, I get no muscle burning, just an empty tank, flat out of energy exhausted feeling, plus I got injured, so I guess even if that is a better way to train, it simply doesn't work for me, injury risk is just too high.
@@rosskoumantarakis8976 yep that is about right. I’ll typically do 15-20 reps with the empty bar, then 30, 40, 50kg all with a 3:3 tempo. 60kg is doable at that tempo but pretty hard work.
I agree Scott....for years all I did was Heavy weight 4-8 rep Squats. I never went past 8 reps in the upper range for years. My Leg strength was good but my legs stayed the same for years. My ego wouldn't let me use lighter weights for Squats. As i got older I said screw it, i am tired of Squatting Heavy. I lightened up my weights on the bar and tried a 6-12 rep range for Squats and a 15-20 rep range for Leg presses and did more TUT and really pausing at the top of the rep and flexing my legs without releasing tension off of my thighs.....like before at the top of Squats i would relax my thighs before decending again for the next rep. Anyway, my legs finally started to grow from the TUT, Lighter weights and higher rep range.
@Repent or you will likewise perish. "Repent" comes from the Greek word "Metanoia" which means a "radical change of attitude".
Please, use words you understand. You repent to yourself, not to anyone, just like you pray to yourself and surely not in the church:
"[5]And when thou prayest, thou shalt not be as the hypocrites are: for they love to pray standing in the synagogues and in the corners of the streets, that they may be seen of men. Verily I say unto you, They have their reward.
"[6] But thou, when thou prayest, enter into thy closet, and when thou hast shut thy door, pray to thy Father which is in secret; and thy Father which seeth in secret shall reward thee openly.
"[7] But when ye pray, use not vain repetitions, as the heathen do: for they think that they shall be heard for their much speaking."
Matthew 6:5, 6 and 7 KJV
MY numbers are similar but I keep my hypertrophy work at 70-80% intensity. I started lifting 13 months ago.
I have found that the best leg workout is doing curls in the squat rack.
Uh yeh deffo!!
Oh yeah for sure.
Jesus people he's having a joke!!!
But he must train in the same gym as me
@@davidvickers3797 what you mean by “ jesus ppl his having a joke? Who in the comment section took him seriously?
@@Peter-zv4dxYou never know these days,don't know why it bothers you so much as to reply.
Sorry..Blimey💪🙏👍
I've seen a lot of "leg day" related videos over the years. This one was by far the best put together and overall informative ones I've ever seen. Great work.
4:00 that made me laugh so hard. Are you kidding me? I did 6 "warmup sets " and 4-5 "heavy " sets per squat day in college. I got up to 5 sets of 4 at 520lbs at one point, and was doing sets of 8-10 warming up from 315-450 before the heavy sets. Then I hit 16-20 auxillary sets of leg extensions, calf presses, ect. Then I ran 3 miles.
Leg day? I'll show your asses Leg day! That's how I got a 275KG RAW squat at 105KG body-weight baby! USAPL forever!
@@craigwheeler4760 uuhhhhhh congrats I guess? Power Lifting and Bodybuilding 2 totally different things 🤦🏾♂️ as you should know by know. But thanks for sharing your PRs with us
@@meljor90 I've not gone for body building before, but my training regiment often looked more like that than powerlifting. Did so many sets and so many reps to get those PR's.
Here's the strange thing Jordan, I stopped competition and 9 years after I was a big old fat guy and trying to lose weight. I followed Arnold's workout for bodybuilding and diet via carb cycles. I dropped like 50 lbs net in 3 months doing it.
Arnold was legit Legend of Bodybuilding for a reason. His workouts will kill you.
I got up to doing cycles with 4 leg exercises including squat. Got to a point where I was doing 12 reps sets on 515 as part of a circuit with almost no rest. That's when I decided to max out from pure curiosity. Wound up doing a Raw of 690 lbs.
I was like WTF. It exceeded all my competition equipped lifts and I wasn't even trying to increase my 1 rep max at all.
Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery
Where's the dislike video at? 5 minutes in and I'm learning ..... nothing
I think high volume helped grow my legs. Drop sets on leg press changed the game for me.
Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works.
I dont do calves everyday. I onky do them twice a week and they still grew . but maybe it has to do with genetics
Some muscles just need to get hit frequently it seems. At least for some of us
"Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works." Agree 100%!
I did the Nucleus Overload on them, every day for 30 days i did 4 sets of 50 reps (you can do them to failure if you want) of body-weight Calf Raises where you hold the stretch for 2-3 sec at the bottom.
4 sets for 7 days which equates to 28 sets a week. I also did an additional 4 sets 3 times a week when i worked out.
Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery
@@thrillerkrill5777 light cardio is actually pretty good after leg day, it helps with tenderness/soreness afterwards
Full body workouts was the solution for me. I already had good legs, but started to train them three times a week along with upper body and my physique blew up.
We are all different. As long as we exchange ideas on channels like this, we can elevate one another to higher levels. My workout lately is as follows: decline bp, incline bp, military press, bent over shoulder raises. Day 2 is front squats superset with stiff leg deadlifts, wide grip pull ups behind neck w/5 second hold at top for peak contraction, barbell hip thrusts( lying on floor) one arm rows. All are 3 x 8,6,4 and all have 90 seconds to 120 seconds rest. I run hills maybe 5 days a week for about 30 minutes or run real stairs outside or in my house. When this stops working I will do something else. Just my ideas for all of you. Happy training:)
Good man!
should stop doing decline, its just a waste.
@@theoldproject7394 What would you swap it for? Flat bench doesn't engage lower pec like at all.
Just work hard.
@@JacopoSkydweller do some dips for youre chest
Great advice guys. Funny enough, I recently noticed that doing my 3rd set of bicep curls, I was finding myself out of breath. I started to laugh at myself when I realized I could no longer focus strictly on weight lifting. I'm 48 years old now, so that's certainly a factor, but I'm reintroduced trail running and it made a difference within weeks. #Subscribed
Definitely have to keep the metabolic conditioning up too. I think that’s why I like CrossFit workouts as they push the fitness. That said I’ll still breathe heavy doing weights too.
More water as well sir, went a long way with me
@@scott-richardson No matter how good your cardio is, lifting is anaerobic and causes an oxygen deficient in the muscle during the set. Good cardio just lets you recover faster. You'll always be out of breath if you are pushing heavy weights.
Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery
@@the_fast_life That is what I figured after doing sets of 20 and 30 reps with moderate weight for squats and all leg exercises...it is so exhausting even if you have the best cardio
I found that adding a kettlebell routine that primarily focuses on legs on the day I do on arms has work well for me. 1. it's a great cardio 2. if you pick the proper kettle weight you can really give your legs a great second day workout while still focusing on arms for the rest of my session.
Can you recommend me a good full body kettlebell workout routine?
@@anonymoose2474
Swings
Clean and jerk
Press
Goblet squat.
Moderate weight 5 sets of 5
@@hassansamir9445 that's pretty close to what I'm doing now. OHP, rows, Romanian deadlift, swings, squats
Add Turkish get up
chandler marchman on yt has good kettlebell routines
I just started working out and one thing I notice is stretching in between sets such as touching you toes or using your hand you pull your leg up behind you can help in a much better performance because it loosens up your hamstrings which allows for a deeper squat which in turn creates more range of motion
I've literally been trying to figure out why my legs refuse to grow at the same rate as my upper.. like it wasn't until I discovered this by watching Phil Heath talk about eccentric focus. Very excited to try this out in the gym
I'm on a 4 day split. Day 4 is a normal leg day split, but day 2 is Posterior where I do glute/ham exercises like RDL, leg curls, and back extensions. I love it! I usually need more than a week though to hit all 4 days because I recover a little slower at 44. But I'm definitely thrilled with the gains.
Up your protein! I’m a 40 yr old mommy who lifts heavy and had this same issue.. once I added the Muscle Milk Pro with 50 grams of protein per serving, I recover in a day or two tops!! And my gains have been amazing..
The real list.....
1) your not squatting
2) your not squatting enough
3) your don't know how to squat
4) you scared of looking incompetent/being out squatted by someone smaller
5) your ego won't allow you to load proper weights for proper squatting
Except you don’t need a barbell squat to grow your legs. A hack squat or split squat will do fine given the sets are taken to failure and there is progressive overload in a rep range conducive to hypertrophy
You definitely do not need to squat to build wheels. In fact, you build wheels more effectively not barbell squatting at all due to squats being an unnatural movement and focusing on a whole lot more muscles than just wheels.
@@planetstrength8798 i grew most of the mass on my legs from doing leg extensions curls😅
When I lowered the weight, used strict form, increased the reps, and split my quads and hams training, my legs blew up!!!
1- 0.53 your workout program needs to change
2- 2.08 you're using the wrong combination of exercises
3- 3.27 always chasing a new one rap max
4- 4.22 your cardio sucks
5- 5.11 you're letting your genetics define you
Depends on where you’re at as a weight lifter and where you’re strength is if you already can squat 315 for say 5-8 reps than dropping the weight to 225 and doing sets of 15-20 would be great but if you can only squat 225 for 3-5 reps it wouldn’t hurt keeping a strength routine every other week to build up that strength to eventually make the heavier weight feel lighter and be able to get 15-20 reps with a heavier weight, time under tension is the way to build muscle but the more weight you can bare the more muscle you will gain or else we’d all have jacked calves and legs from walking all day
Time Under Tension!!!
Finally a sensible comment. I'm sick these Tards saying "Only low weight high reps!! Time under tension!!! RAAAAAHHH!!!😬" Lol. You're right, there's no one size fits all. Everyone's different how they respond to things and it does depend where you're at physically
Ah, so no heavy weight every week needed to build strength? I’ll try this, I’ve been doing heavy compounds in the beginning and volume sets on accessories
@@dashawnrobinson1802 depends on your goals but it would be better to have a week prioritizing strength with heavier weight, of course you can finish your workout with some accessory work on your weak points like biceps or rear delts for example but then prioritize more volume the next week with sets of 10-12 or even higher it’ll give your tendons and ligaments time to recover reducing risk of injury and your getting the best of both worlds with size and strength
That's not an accurate drop it comparison to work with. 315 for 5 reps the. You can do 275 280 for 15 reps
Genetics plays a massive role in your legs. I personally break my legs into 2 workout sessions. 1 session all quads and 3 days later all hamstrings
genetics play a role in upper body too. in fact in everything!
This was probably one of the best fitness videos I've seen in a very long time, if not the best. I was military for 14 years, trained all the time, now I'm retired and working at a gym and I've always had trouble getting the results I wanted despite the hard work. Im going to take the advice of a 1/1 split because I've never done that and it makes so much since to me.
He's not lying. My legs barely grew for 3 yrs straight from me doing 2 hrs of leg workouts 1 time per week. Just making an adjustment for 2 days per week of training, and in one yr they grew substantially.
Short Video but good content. No BS and straight to the point. Well done.
That’s why I value the PPL split. Even though it requires more commitment which could lead to time issues it hits the body perfectly imo
PPL is literally garbage
Not sure if this is true, but I heard that working out the leg can help increase testosterone. Meaning, that your overall body would grow and get bigger. Correct me if I'm wrong
I heard that too. .
@@iamtheonlywilly If it is true, then most lifters should never skip leg day not only would it help with an overall body look, but it increases testosterone more.
@@King9tails I think it's because the muscles in the legs are so massive compared to the rest of the body, so I guess more muscle activation= more testosterone
I've read articles about this very topic. I think you may be correct.
Increases acute levels of testosterone. Needs to be a chronic increase in test to effect muscle protein synthesis throughout the rest of the body ie exogenous compounds.
For me personally a lack of cardio fitness has always been the limiting factor with lower body work.
Gotten around it somewhat by doing things like split squats, where I can load up with reduced overall system impact.
That of course limits my hormonal response however.
In the end finding things I don't find completely tedious to train cardio has been really important.
Training in a more balanced way has also proven pretty important.
Great work out advice. Love the flow of info, and the final recap. Great video
Squat religiously, also a power lifter, my ten rep max is 330, rarely squat in the two hundreds, and I got my legs up to 32 inches over the past year an a half, I believe it’s just how the body takes it, everybody is different.
I've had the mind set for years to not go to failure until I hit my heavy set of 4 or 5 reps and makes perfect sense to go all out on every set
Excellent channel. Always answers all my questions and don't have to keep looking for other videos.
Some weeks I'll wind up doing more full body workouts, some days a little more upper body based and a little less lower body days, and vice-versa on other days.
Thank you guys this video has been a real slap in the face for me, just hitting the legs once a week isn't enough! Also my low cardio capacity which I thought wasn't related, is in fact a big limiting factor. Thank you
Cardio sucks indeed
I do legs once a week and my thighs are 28 inches pretty lean. 405 for 15-20 reps pyramid up and down.
@@flex8707 Thing is people think that doing them once week is bad but it isn't. You just need to put in more intensity in your leg day
Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery
@@thrillerkrill5777 nigga use google stop asking simple questions on TH-cam when you can literally look it up in seconds
Reasons 1-5: skipping leg day.
I used to train for powerlifting back then (no hypertrophy phases at all cause I didn't had a coach to guide me and there was not much information about lifting back then) and I got to say that I can squat a lot of weight but you can't tell by looking at the size of my legs.
I guess everyone’s different because I started doing powerlifting 2-3 months ago and I’ve seen so much muscle growth in just thoose few months then when I was working out in a bodybuilder type way( lower weight higher reps) for a whole year so I guess it really depends
@@leraplaksyva2031 yeah everyone is different, I actually respond better to bodybuilding type of workouts or volume focused.
Most of the leg exercise training equipment at the Planet Fitness rarely get used. I have never once had to wait on a machine or weight training apparatus there.
Same goes for the gym I go to. Squat rack is available 95% of the time lol
@@devinmartin8344 same here
Exactly!! 😅
You should have a plan when training. To improve how you look, break down each body part and understand what it takes to change the look or size of that body part. Having a clean plan each time you train will not only give you better results but also mentally you can connect with the body. I also believe not to change certain exercises to often, but instead get better form, practice how to connect with the muscles with that exercise and change up the weight and number of sets or reps you do. I normally stick to a 6 week plan but add small changes to my reps and weights every couple of weeks. Sometimes I will add new exercises but to hit the same muscle groups. Also diet is key, eat 300 - 400 calories a more day for 6 weeks and see if anything has changed. So many lads I know complain they see no change when training because they have a bad diet. Change doesn’t come quick, except that it takes a long time, but you will see changes in how you look and how you understand your body so you can have a plan better.
The cardio part is the best advice for me... It has helped me a lot, I can push myself way more now
how much cardio u do? I dont wanna do that bc i dont wanna lose weight😭
@@eniiii11 2 to 3 times(max) a week I'm running, and dynamic walking about 30-45min , I was afraid myself to do it for the same reason but I improved a lot in my workouts (muscle building) , not only can I do more repetitions, but also more intense, I recruit more muscle fibers (more muscle growth)I feel (and see) it after the workouts.... if your goal is to be more athletic overall, to build quality muscles and longevity then I strongly advise you to do so, of course you also have to focus on high quality food (not a LOT of food but HIGH quality) to match your daily calorie expenditure specially if you have a fast metabolism like mine, food is 40% sleep is 40% and actually working out is 20% of the muscle building process 😊
Squatting every day light 1 day heavy has worked unbelievably. No matter what I start my work out off with light squats to boost my natural test
Same here. Frankly, I do not really care if my legs get bigger. This routine makes my whole body feel strong and athletic 24/7/365. How I feel is way more important.
I started training like this last year. My legs look the best they ever have.
unfortunately for me having suffered two hernias and spinal stenosis, I am relagated to only very limited leg exercises. Squats are out... Lunges are out.. hack squats are out. So, I do leg press, leg extension and leg curl... and do my cardio on the stair master. That's all i can do..(well, i train calves fairly hard)
Damn, this video was painfully true for me. With my first set, I do rep after rep until failure and I would always try to one rep to one set until plateauing When I stopped, gains stopped. It's tough, but it's the only technique that ever worked. .
“Are you stopping because your legs are tired or because you’re out of breath”. Kinda made me happy cos I almost always stop cos my legs get tired while I can still breathe fine.
when i was 15 i was in a cycling training camp for 7 days, 5-7h training per day with 10 minutes break. my legs had significant and very well visible growth this week. i never ever achieved even 20% of that in the gym, no matter how intense or heavy i trained.
It's as simple as that!
I work as a personal trainer and I've never seen any TH-cam video with all truth and no BS like this one. Big up!
day 1: upper body
day 2: inject T
day 3: lower body
day 4: inject T
day 5: upper body
day 6: inject T
day 7: lower body
This might work 😂
What is inject t
@@VeruxTtestosterone or tren
4 Day Push Pull Routine. 1 Day Push Chest, 1 Day Pull Back, 1 Day Push Legs & 1 Day Pull Legs.
Never understood why lifters try to train Quads, Ham's, and Calves in one day. I train my Legs on two different days. Quad Focus and a second day Ham/Calves focus. Extremely successful routine! that has produced amazing results.
For me personally, I find lifting for 5x5 and pushing for 8-10 reps with a progressive overload system works best. I’ve made much better gains and strength simultaneous. I don’t think one is better than the other tho in case of building muscle. Just lift to failure with quality form and eat big. Youl grow regardless
If you stress your body out, it will grow. Lifting for strength can absolutely do it if you use the progressive overload method over time like you mentioned. Training compound movements and getting stronger is much more fun to me than training each individual muscle.
5x5 you dont go to fail until last 2-3 sets.
If you want to become strong is best to save some reps in tank so you can do many reps in total on a weight.
Then do romanian split squats 15 rep set to improve balance and have good muscle connection.
Some exercises is just bad with heavy weight and some works fine like deadlift and bench press.
Mixing both types is best way i think for a natural builder or just general good physic.
I also like an 8x2 5x2 3×2 progression. It makes the sets challenging through the whole workout.
Litterally what I use but this video is saying I'm doing it all wrong
Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery
This is where John Meadows was great. No bullshit intro, no stupid videos, no fucking around - just solid advice.
Work the prime movement patterns and work all rep ranges (low, mid, high). Pretty much covers everything you need.
I do full body workouts. Monday Barbell Workouts, Wednesday Calisthenics, Friday Dumbbell workouts rest days Sunday, Tuesday, and Thursdsy. Sometimes I may switch the days around. I workout in the morning so I come home from work and do 30minutes of hiit...on a rest day I run/walk on my treadmill for 30 minutes. Legs don't have as many muscle groups as the upper body so you really just need three compound exercises. I've grown to like leg workouts. I used to dislike them.
I like to go gym everyday so at the beginning I used leg days just as an excuse to give the rest of my body a break, but now I actually look forward to leg day because I've realised I can go super heavy relatively safely and don't need to worry about a spotter.
Training every day increases cortisol which results in muscle break down.
You grow during resting periods but only when your work out is intense enough and a proper diet with lots of proteins and vegetables.
@@JCKeus-cx1wm cope
3:01 "quads". I noticed Musculus Sartorius (not part of the quads) were highlighted green. Not that anyone cares, but Its just a funny finding to me... like finding nemo
The Mm.quadriceps femoris consists of the 4 muscles:
- M. Rectus femoris
- M. Vastus lateralis
- M. Vastus medialis
- M. Vaster intermedius (this is the 4th muscle u cant see due to it laying underneth Rectus femoris)
Reason No. 1: You don't train them.
Reason No. 2: See reason No. 1.
Reason No. 3: See reason No. 1.
Reason No. 4: See reason No. 1.
Reason No. 5: See reason No. 1.
If you have troubles developing some muscle groups, best advice I can give you is you need to do things right from the beginning. If you don't have experience get help. Find fitness coach and invest in a meal plan. Good thing for me I didn't need coach. I just got meal plan from Next Level Diet. My body got stronger after only two months of using it.
🤔….Excellent video. As a professional trainer I also recommend not neglecting the anterior tibialis muscle - most people don’t even know where it is or what is does, and why it’s important for lower leg development and better agility performance if you’re into sports (such as tennis, handball, basketball, squash, racquetball, etc.)
Tibialis exercises also offer more stretching of the gastroc and soleus muscles.
👍 first time viewing your channel. Well done.
Great video. Straight to the point and very informative.
Try sprinting sessions and climbing sessions on a spinning bike. Good for your cardio and helps making your legs stronger. Robert Foestermann is a sprinter with huge legs who love to train on the spinning bike.
Poor advice, how do you expect me to train legs with one one day between the leg workouts when my soreness goes away after 3-4 days? Should I hit the same muscle group again with poor regeneration time? No. My performance will get way worse. Compounds like squats or rdls take more time to regenerate. I would rather do them with maximum performance than doing them more often with weaker performance. Intensity>volume
I noticed people don’t do workouts long enough. They might work on Quads for five minutes, then go work on hamstrings for another five minutes and then go to calves for five minutes and call it a workout instead of focusing on each workout.
I can take that advice. More or less doing what you said, but I rarely "change" weights during the training. I go with where ever I am in my progress. Like now, I'm squatting with 75 kg, so that'll be what I do thru the sets, till I drop. Usually gives up at 4th set.
My weakness is my low rest time. I lack the patience to rest more than it takes me to catch my breath, thus seldom longer than 30 seconds between the sets. I just want to do what I came to do and get out of there. I don't want to spend my whole afternoon at the gym.
If u are actually serious about making progress in the gym then you shouldn’t have a problem with spending and hour or 2 there. Rushing through it is doing nothing but slowing your progress but you do you
@@cam1647 1/1.5 hour is more then enough unless u rest 5 min between sets
@@ashafar8484 like I said, an hour or two. However, if you are doing more than one body part with all of the weight switching and rest it’s very easy to go past that. The main thing here is if u are serious about wanting to make real progress in the gym u can’t expect it to come from a 30 min workout with no rest involved.
total amature here.....but I have made similar changes already and fully agree!!!
it took me a long time to build up to a leg day as killer as i do anything upper body, i think we all can understand this. But at 42 years old with bad knees it was too much stress on them and the following days were the real killer.
I had been doing 2 shoulder days in my cycle and adding calves on those days and beginning to see and feel some nice changes. I recently caught on to the idea and now doing upper legs also 2 days in my cycle, splitting leg press and squats and doing only 2 or 3 different movements on each of those days. The difference I am feeling after just a few weeks of this I feel so good that I think i might see more progress in a couple months than ever before!
And I will add that I don't do heavy weight, keeping reps in the 10-15 range.
I have also noticed that my cardio is lacking so that will be my next change!
An advice that worked wonders on me is doing regular squats at the beginning of the workout with proper form. I used to do alternative workouts in the stead of squats and as soon as I started doing squats I have seen noticeable results
I'm glad this video popped up. I've noticed a lot of guys on TH-cam lifting crazy heavy weights, just moving from point A to point B. There's no muscle, mind connection. I think HIT training is beneficial once you've established a foundation of muscle on your body first. Not the other way.
In my experience, i needed to do legs more often to build better mind muscle connection. I realized that I wasn't really engaging my leg muscles during leg days the way that i needed to. So, i started doing 3 sets of squats every single day for a month before I started my actual workout. And let me tell you, my legs and butt completely changed, and now I only do 2-3 days of legs, but only one of those days is heavy, and the others are focused more on explosive movements and accessory work such as side lunges and kettle bell work. Tbh, most people have problems with engaging leg muscles during leg day because it's a big muscle group that requires a lot of concentration. This is the same reason why people also have under developed back muscles, big muscle require more effort to engage and use, and if you're not focused, you THINK your using the right muscles, but really you're NOT.
I want to do this too. I want to do leg day everyday, 5 days a week. Maybe like 2 leg day workout everyday, a nice and light workout and go heavy on my leg day workout. But I thought your muscle need rest??
What kind of exercises you do? How many sets and reps?
@@clashofqueen93 I wouldn't advice 2 a day leg workouts unless you're competing for some type of show, you have you're diet on point, and if you actively perform some type self massage like foam rolling. Doing 2 a days without having those 3 checked, will eventually over tax your nervous system, your muscle won't recover like it wants to, and you might even slow down your gains. If you want your leg muscles to have a better shape to them, you need more volume, if you want your muscle to get larger, then you need to progressively overload them by increasing your weight after each set.
@@bushidotd3158 it all depends on what your comfortable with, and what you're willing to do. I will say though if your just starting off, don't try barbell squats just yet. It's an awkward movement for those that aren't used to it, and you can easily hurt yourself if you don't know what you're doing. 2 easy exercise you can work on to get your quads primed, and to feel what it feels like to engage the muscle is the leg press 3 sets, 12,10,8 reps every time you exercise even if you're just doing arms. Do it for 2 wks then change to Bulgarian lunge, same amount of sets and reps with a weight good for you. Once you through with that, introduce the barbell squat with no weight and see how it feels. The barbell squat is great, but not for everyone. If the exercise feels off for you, then stop doing it. This means you may need to work on other things such as your hip flexibility, ankle mobility, and core strength before you can perform a barbell squat safely.
@@JesusRodriguez-fo2br I mean like 2 workout exercises. Not twice a day...unless if you get what I mean. But I figure since your legs is your strongest part of your body maybe working them out everyday would help. So I was thinking out of 6 days a week, 4 of those day I would work my legs but I would do it light, just to the point where I would feel some pressure/tiredness...then on the 5th day which is my leg day I would go heavy and hard. That's not good idea?
Mike from Elk Grove California Age 64. Former bodybuilder, currently physically challenged with full spinal hardware, and I.S.S.A. CPT, I won't let my medical ailments hold me back, you've made excellent recommendations on training body parts and understanding the functions of muscle parts in coralation to training. Hec, on TH-cam I've posted my upper body successful lifts 3/3/2022 - 335 lb Decline Bench Press Age 63 Wt 189, 9/7/2022 Seated Press 360 lb 2x Age 64 Wt 198, and to post my leg strength development 630 lb 7x Angle Leg Press Age 64 Wt 189. In 6 months I've bulked up 9 lbs. Self determination, discipline, and regardless of medical and age you still can do great and look great. So how badly do you want it???
Gains will only come along with high intensity training(pushing your heart rate to anaerobic threshold) along with the proper amount of protein ingested at the correct intervals of the day, and the most important part Wil be sleep. You only grow while sleeping, sure you can swole in the gym but that’s just increasing blood flow, which is part of the process. Turning on internal growth factor is key. You can train to you are blue in the face; you can do everything this video tells you to do, but yo will not see the results unless you are feeding the muscle and getting the deep sleep so that it can grow. Don’t be suckered into every supplement either. A lot of the supps are fluff to feed the industry, not you. All of the leading bodybuilders physique competitors, and competitors you see are ON SOME PED, so keep that in mind when training.It took me 5 years of consistency in the gym to achieve the gains to be competitive at the pro level, and in order for me to go to the pro level there is only one option and that is PED’s regardless of achieving 20 pounds of actual muscle. Going from a lean 145 lbs at 8% Body Fat to a not so lean 198 lbs at 21% Body fat without drugs. All with diet and consistency with your workouts. Mind muscle connection will develop over time with a focused routine, and yes Changing it up with help; bit growth comes from hard work, diet, and sleep; with an emphasis on sleep. Min 8hrs a night. You don’t need HITT unless you plan on tearing down muscle, you want fat burning cardio, less stress during cardio, and more sweat. remove ear too much stress turns on your cortisol hormone, fortunately for you guys you have testosterone to help fight it, us ladies require it as well, and sometimes we don’t always see that since our horses are consistently changing. You will achieve the HIT while high intensity training. Filling the muscles with blood will come from high intensity under load, remember to breath and kill it out there.
Great advice
I have good cardio but I was not doing leg workouts as often as your video says. I have changed my routine and foot placement. I have felt the difference. I am more sore now and that means muscle growth. This video is great knowledge.
I damn have a cardiovascular problem while doing the legs and after some time of doing legs I’d start to blackout but I’m slowly staring doing cardio now cause ai figured the problem and you confirmed it as well. Great video, very helpful 👍🏼
Yeah legs get you real good
Two thoughts: hyper extension of the leg (locking the knees out) can cause nausea, light headedness and blackouts. It happens faster than you think. I saw people in basic military training pass out from standing at attention too long - they even teach you to flex your knees a bit to avoid it, but there is always "that guy" lol. Another reason? You might have an actual cardiovascular issue. I went to school with an athlete who felt the same way after heavy b-ball games. He died at 18 of a congenitally enlarged heart. Nobody knew. If you regularly feel light head after strong workouts, maybe go get a quick sonogram. It's cheaper than a funeral. Anyway, stay safe and strong.
Start riding a bicycle as well, cardio should improve.
New subscriber here. Just wanted to coment on the video style. It reminds my of the filming style for Moesha back in the day and honestly, it makes this nostalgic, yet informative. I like it a lot.
For 2 weeks I did 100 squats straight but without any weights, the next week 100 squats morning 100 squats at night , that makes it a month, after that the results were incredible I never thought I'd get a line that separates muscle in my legs 😆
Awesome!!
You just inspired me to do 100 squats just now. Thanks!
Wow.
Are you chunky or skinnier?
I'm skinny, but not really skinny, to make it easier I'm not fat
Usually these type of vids are click bait and not useful at all. This one however is very insightful and true! All my leg training and oly training uses tempo and pauses. Best way to get strong and grow the muscle!
If you have troubles growing leg muscles, best advice I can give you is you need to do things right from the beginning. If you don't have experience get help. Find fitness coach and invest in a meal plan. Good thing for me I didn't need coach. I just got a meal and workout plan from Next Level Diet. My body got bigger and stronger after one month.
I do full upper body workout on one day (chest, back , shoulders, arms , forearms ) second day would be legs and continue that pattern
It’s called upper/lower
For me, Upper lower split worked great. Legs are developed so much better than before.
Day 1 - Upper
Day 2 - Lower then rest and repeat.
So you do chest and back on the same day?
I'm doing Day 1: chest, Day 2: back, Day 3: legs. But I skipped leg day too many times :(
@@emdblues yeah chest,back, delts Triceps or biceps. Lot of energy required. You miss the sleep or not fueling the body enough then it's hard.
We are on the same mission, bro; nice one. Nobody could have said it better, bro. It required a lot of energy.
@2:19 had m rolllling. LOL. Great video guys!
2:39 muscle anatomy, muscle function, exercise selection
2:54 brief overview of muscle anatomy and function
3:00 Quads - knee extensions when doing leg press and leg extensions
3:05 Hamstrings - knee flexion and hip extension, trained by bending of the hips and knees
3:14 calves are responsible for foot and ankle extension (trained in straight leg or bent knee position)
I always warm up with 10 minutes on the bike. I train with a comfortable amount of weight that allows me to do far more sets than if I trained heavier without getting fatigued so quickly. And then I do ten more minutes on the bike as a cool down. I always leave the gym feeling like I could've done way more, but the day after I realize that I trained far harder than I realized, my muscles just didn't hurt yet. For me this works perfectly. I drastically reduce the chance of hurting myself, and the days after I always feel accomplished and motivated to keep going back because my experience at the gym is comfortable because I'm not trying to max everything out thus ruining the experience.
Gains will suffer from this routine, for fitness good for gains bad.
Focus on perfect tension on target muscles more than through the floor depth on squats (also protects the lumbar spine). Knees over toes exercises with low weight constant tension. There is many of these. And for the posterior chain Romanian deadlifts is top tier and prevents back pain. Sumo deadlifts for a safer alternative to a conventional deadlift that also build hip strength due to the wide stance. This helped keep me in the gym and grow
This pretty much, it matters what the frequency and selection of exercises you do but most important is to always have and learn and recheck form and execution as important as to know the variants and ROM you are aiming for.
I've seen a lot of dudes doing bad form and betting all on swinging heavy dumbbells telling about how they are injured and that's "why" they swing (when having an injury would require even more precise perfect form).
That's exactly the split I do and the thought I put into exercise distribution, didn't even have to watch a video to know that, yet it's still something almost nobody does at my gym.
I am going to switch to a full body workout split. Curious to what the BUFF guy's split is who is featured in these videos?
Anavor/ test
currently i do
Monday,: Leg
Tuesday: Push
Wednstay: Pull
Thursday: Legs
Friday: Rest (with a bit of forearm and core training)
Cardio
Finally someone who is saying something true and logical about how to grow up legs
Excellent info. Thanks.
Training the same muscles twice per week is the key to maximum growth.That means Upper/Lower or Full Body Workouts is the thing.😎😎💪💪
The real reason is that YOU MAY NOT BE PUSHING YOUR LIMITS HARD ENOUGH. When you’re in a machine you dont stop until you’re shaking. YOU DONT STOP WHEN YOU START SHAKING TOO. You stop when you’re trying your ass off to do one more singular rep and if it aint there, then you stop your set.
I found creating a good 3 day rotation of sets works really well. Where each of those 3 days is a push/pull day but targeting different muscles, starting with the largest muscles for that day and working down to the smallest that don't require as much mental/physical drive. No rest days, just 1,2,3,repeat. A 2 day rest gap for a given muscle group is built into this rotation, so you do not need a full out rest day.
But be prepared to go hard or end up spending 1-2 hours in the gym at least lmao. Supersets when doing smaller muscle groups will really help speed things up though. I like to superset my curls and lateral raises as an example.
Yup. Sounds just like my routine. Chest, triceps, shoulders first, then back and bicep, then lower body, but I usually take a rest day after the third day because my body just seems to respond better that way.
@@EarthenExplorer Yeah after a few full rotations I tend to take a rest day as well and carb up a bit more to refuel. Some rest days here and there are good to really let the body focus on some repair. But most importantly, getting your 8 hours of sleep really.
So I started finding your videos a couple weeks ago. When I had a health scare And I've been trying to watch your videos so far. I have lost 20 pounds. My arms my legs my chest is all getting in better shape. Keep up the good work.
The training split is the biggest issue for me as I do push/pull/legs which really translates to upper/upper/lower. I was doing upper/lower/full body at one point but exercises start to overlap. So I'm still figuring this out.
check out the candito programme.
@@Jafmanz definitely will do
push/pull/legs makes all muscle groups trained equally because legs have less muscle groups than upper body
Backward pulling a sled not only strengthens legs it’s a good rehab for the knee support muscles
*100% true hypertrophy is necessary to grow each body parts. Heavy weight is for strength training many people don't understand that unfortunately. Of course calories is very important*
Well actually it depends personally I’ve been lifting for lower weights and high reps for a whole year for exaclty this reason and I made good progress don’t get me wrong but in the past 3 months I’ve switched to heavy weights for a bit lower reps 12,8,6 or 8,6,4 and I’ve made more progress in my legs and glutes in these past 3 months then I did in the whole year
@@leraplaksyva2031 *are you on a cycle or natural? Cause I've made enormous size gains. Are you on a calories surplus? Was you doing too much cardio? When I say hypertrophy I mean a combination of light and moderate weight. Constant tension slower reps*
@@Isweartolucifer fully natural and I’ve been eating the same as I did when bodybuilding for a year (maybe even less by 200 calories) never have done cardio because I hateee cardio.
I enjoy the videos that you make because you keep it simple and straight to the-point. Well done.
best split for me, if anyone wanna try, has always been:
monday: chest, triceps, shoulders (without rear shoulders)
tuesday: back (without lower back), shoulders (rear shoulders only), biceps
wednesday: lower body, abs, back (lower back only)
thursday: same as monday
friday: same as tuesday
weekend: no training
so you don't train legs??
@@aronbutsy9926 wednesday?
Terrible but glad it works for you
I just have skinny legs, i train hard for 25 years, i did all you say in video for years,. i try it all. If i do get big legs it can be lost in 14 days of low food.
I recommend this for leg day:
Barbell squats
Lying or seated leg curls
Leg press
Standing calf raises w/ dumbbells
RDLS
Leg extensions
Seated calf raise machine or calf press machine
And then if you want to do abs you can do a plank, cable crunches & maybe leg raises. If that’s too much, then only do one of the calf exercises mentioned and maybe 2 of these ab exercises.
That’s too much volume for most ppl..
@@SouthEastJeans oh. So for the standing calf raises I would probably do 2 sets instead of 3 but I would probably do 4 sets of squats and maybe 4 sets for one other exercise.
@@bobdarrick2628 nah man it’s a great routine but yeah I would personally drop the volume or better yet, do a legs push pull x2 then rest,
I like that approach but my only suggestion would be to do calves (3-way) which are feet pointed inward, outward and straight
one of the best videos I've ever watched. Thank you
Im proud to say ive spent so much time fine tuning my upper/lower split each muscle group is hit twice a week.
Thank You for this video but can you make a full leg program for increasing our legs? Thank You for responding?
Correct.. I trained legs with heavy weights.. after that I realized that heavy is not good.. I tried bodyweight squats, running, climbing, and low weight weight training.. now I built a bulletproof leg..
Check out the T2 isotrainer, I think you will appreciate it.
That strap with a couple handles cost $185?
No…. Just No….
I am impressed by the video & its new approach to working out , keep the content coming !
Thx.
I just train upper and lower body almost everyday. I just alternate between light days and heavy days.
@Bent on fire. Yet it benefited me. I use to do full body non stop then switched up. Not trying to tear out of my clothes lol
Generally not smart but whatever works for you.
@@hunterupton5809 Yeah but that's how I started out sadly. Originally I had no direction so I went with what works. In my case I recover quickly to do the works the next day. Even hit muscles not too many people focus on. 5-6 days a week.
Before I started lifting there was a lot of Fasting and body weight workouts in the cold got a lot of brown fat from that and a bit of resistance, majority of my cardio came from my place of employment. After I lost weight I started lifting from there and present day, I'm good, with the way I am now people assume I am an athlete or from the military lol 😆
Nice work man 💪🏼🔥
4:04 this is so dumb... Increasing the amount of reps shows you anyway your strength has increased
The whole point of the video was about leg hypertrophy, not strength.
He is skint about increasing your strength and how you notice it in that part.
I know, actually listening is hard 😂😂😂@@AndrewTurner150