The Ultimate Science-Based Leg Day For Muscle Growth (2023)
ฝัง
- เผยแพร่เมื่อ 5 มิ.ย. 2024
- Get the full 12-week Push Pull Legs System here:
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References:
Hamstring Curl Studies:
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/31277...
Calf Raise Foot Positioning Study:
pubmed.ncbi.nlm.nih.gov/32735...
Belt & Lower Back
www.strongerbyscience.com/the...
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
www.epidemicsound.com/track/P...
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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Timestamps:
0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6
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In this video I cover the first Leg Day of my new Ultimate Push Pull Legs System. This is the third video in a series where we will be going through each workout within the first week of the PPL program, breaking down each exercise as we go.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - บันเทิง
![The Ultimate PULL Workout For Muscle Growth [Back, Biceps, Rear Delts] (2023)](http://i.ytimg.com/vi/spKGN0XzErU/mqdefault.jpg)
Jeff is the goat. “Here’s all the exercises, sets, reps, form, but you can also pay for it if you feel like it.” If you can afford it, definitely support this dude
It's a three phase program, he's giving away the first phase for free. (effectively)
his programs arent even expensive either. compared to somthing like doucette, jeffs are CHEAP!
@@derka4754doucette more like douchette
I’d def buy the program if you can. A lot more than just the routine in this video.
In THIS economy?!
0:33 - 5-10 Min Treadmill Walk, Leg Swings, Side-Lying Twists, Step Throughs
0:43 - Squat (Heavy) 1 x 2-4
(With around 5 Warmup sets)
1:40 - Hypertrophy Alternatives for Heavy Squat
Hack Squats / Split Squats
2:00 - Paused Squat 2 x 5
3:11 - Romanian Deadlift 3 x 8-10
5:10 - Walking Lunge 2 x 10 (each leg)
6:29 - Seated Leg Curl 3 x 10 - 12
8:22 - Leg Press Toe Press 4 x 10 - 12
9:48 - Decline Plate Crunch 3 x 10 - 12
Damn you guys are fast
3:30 - Butt check in mirror
why you so goated 🔥
You could already be squatting in 5 minutes. No reason to start with walking. Just go straight to your squat warmups
Instead of bothering with lunges, just do another 1-2 sets of squats and/or RDLs, especially if you're concerned with static grip limitation
No one should be having their lunges or even RDLs limited by grip. People need to be told to focus more on unassisted double overhand grip on any pull/carry exercises. For the science guys: Grip strength is inversely associated with all-cause mortality
"Stretch" in the knee component is secondary. Leg curls are more effective the more flexed the hip is (Avoids active insufficiency)
Which way your toes point has nothing to do with the shin or femur. You kind already covered that, but you should just say to internally or externally rotate, since that doesn't require thinking about the toes at all
RDLs and hamstring curls may not be necessary in the first place. Depending on your anthropometry, you may need leg extensions or other anterior chain assistance movements instead. Squats are not automatically a "quad exercise". The emphasis is determined by segmental proportions
You'll never have big calves unless you were fat for 20 years (Sorry guys)
@@nattyfatty413 the warmup is good for people who want to just get their blood flowing a bit before they jump into weights, also the squats in this program are pretty based on strength rather than growth, where the lunges can focus on growth, the toe pointing thing is just a cue for people who would be confused by the word internally vs externally rotate, its easier to just think "point my toes outwards or inwards"
All my muscles could live happily inside one of Jeff’s quads
A calf would be fine with me …
Id be able to live rent-free in his tibialis
Sounds like its bulking season
His legs are only 1ft long , he’s got it easy
Pause my dude 🤡
Jeff is the type of guy to use one earbud and switch every 5 minutes to avoid eardrum musculature imbalances.
Wrong Jeff…
No. Jeff is the type of guy to do a superset of eardrum holds, wearing both airpods and over the ear headphones.
@@midnight2663 both jeffs…just something about jeffs in the fitness industry
Tell me why I actually do this 💀
@@philipauken5391i don’t think think it’s it
This leg day made me realize my cardio fitness wasn't as good as I thought. The hardest part of this first leg day was my breathing. Still hit a bunch of prs though!
Also I just realized I've been only doing half the number of lunges lol
Sadly there was a lot of crap out there that said "don't let your back knee touch the ground!!!" which now means basically everyone half-reps walking lunges. Just let your trailing knee gently touch for full ROM.
Walking lunges are by far the hardest on my cardio...no matter if it's my first or last exercise, they kill me.
I think he meant the number of lunges per leg instead of 10 reps in total. I used to do that too lol
Yeah when Jeff says 10 per leg I take my weights halfway put them down and pick up lighter ones for the other half. 20 lunges with 40s is impossible for me, but 10 at 40 and 10 at 25 is still really hard
I still
mentally I can go hard on legs but my legs end up shaking, feeling like I can’t stand and end up walking through the gym like a baby giraffe wondering what is life
Ong this is so true tho
😂 Bro, i feel this. Cracked me up pretty bad tho!
Hahah true
Yeah and I’m done for the day.
😂😂😂
Love the emphasis on proper warmups, & one of the best comprehensive videos I’ve seen for a mixed legs hypertrophy & strength building workout with great form cues. 💪
Been watching you lately since I recently (December 2022) started working out. Because of your advice I'm starting an upper/lower 4-day split and basically searched for exactly this video before I go to the gym in about 30 minutes. Thank you for all you do!
Check out his fundamentals video (i think its a 6 part). It helped me ALOT to understand the foundations and progress stronger from there
Are you still working out buddy
Love the pause squat. Moderate weight while maintaining challenging. Both good for safety and strength.
Thanks Jeff! I really appreciate your willingness to share what you know but I also appreciate your method and behavior while delivering your message. You're always mature and professional. No click bait thumbnails or 14 year old humor. Well done.
It's been an extremely long time since I've been in the gym, but after a few shoulder surgeries, I've done my push and pull this week, and tomorrow is the dreaded leg day... Thank you for this solid advice! It will be going to good use!
Brilliant video. The graphics, highlighted areas, split screens, evidence based papers. I know you have been doing this a long time, but you certainly set the standard for all that continue to come after you. Awesome!
A que that worked really well for me during RDLs is to focus on pushing the hips back and not thinking about lowering the weight it self.
Jeff is my favorite coach nowadays. I've spent so much time in finding the right dude. Wish I had found him years ago...
Another great video, Jeff! Always appreciate the quick scientific run-downs plus the acknowledgment of possible bias/fault in them.
You have continued to reinforce the benefit of foot rotation in calf raises/extensions. While this modification has benefitted my training, I also find that supination of the foot has helped to target the gastroc, and I'm curious if you have any thoughts or interest in exploring that axis!
On another note, I have found that I prefer smith machine calf raises with a plate or board under the balls of my feet when I have that ability. As far as I'm able to tell, it has to do with the additional activation of the hamstrings and glutes relative to a seated calf press, though you may be able to provide a more data-centric perspective! Thanks!
Thanks, good to see I'm doing the right exercises. I also add leg press and hip thrust. I find the hip thrust helps overall with my posture as all the other exercises tend to cause anterior pelvic tilt, but it may be just me
Just did the push , pull , leg that he has uploaded atm. I highly recommend the foot position change on the seated leg curls and the calf raises, you can feel different muscle fibers getting used for each different one
Tomorrow morning It’s going to be the first time in the gym lifting weights with my sister, it’s quite intimidating but honestly I feel excited and I know after lots of consistency it will pay off on the future 😊😊. And man just thinking about it I feel like my legs are already sore haha. Have a nice night everyone.
You got this, everybody in the gym is usually so nice don't worry about it
@@dememes9604 thanks man this makes me happy to hear ☺️☺️
If you stay consistent, i promise gym will change your life for the better
Fuck, I love the gym. Would give anything to relive those newbie gains again. Enjoy, stay consistent! 😁
First couple weeks is the hardest because you're establishing a new habit. If it doesn't stick don't worry, just try again.
I remember in an old video you made you said to lean forward on the Seated Leg Curl and wrap your arms around the handles. Best piece of a advice ever!!!
My hamstrings have grown so much from just that one tweak!
❤❤❤
I wrapped my arms around the handles and lent forward without Jeff’s input, and I actually felt my hamstrings the most I ever have on the leg curl machine
This guy puts out some of the most thorough and really well explained videos for various workout topics.
I still can‘t believe this amazing, high quality content is out here for free… Thank you Jeff! 🙏🏼
Jeffs videos are as close to perfect as you can get. Including 1rm percentages and Goal RPE for sets is stuff we should be paying for. Hes never seized to impress me with his content. And also, his physique is my dream. Idk if ill ever get there as i am tall (6'1")with only aboit 140 lbs of lean mass at 170lbs BW and already pretty old(33 years old). Im late to the game... but jeffs videos have been invaluable to me over the course of the last 6 months. Very happy with my results and jeffs content.
I grabbed this program. On phase 2, maximum effort. I've been lifting for years and never really programmed myself. I have put on noticeable gains and strength in just 7 weeks.thanks Jeff
Just started watching your videos and tried your leg day workout on Wednesday, doing it again today!! Just crushed a bowl of oatmeal and I’m gonna take Gatorade with me too. Thanks for everything Jeff!
Gatorade ☠️☠️
Could you speak to why you didn't include an interset stretch for the quads and/or glutes as you did for the lats and pecs in previous videos in this series? I'd be curious to hear why they were not included, even if just to understand the reasoning and/or science behind the decision to include interset stretching for the upper body musculature and not the lower body in this workout. I felt inspired by the interset stretching mechanic presented in this series and had been implementing a couple sets of interset couch stretches between my bulgarian split squats on my leg-focused day, which absolutely torched my quads and glutes, so I was surprised to neither see that component suggested here nor hear its absence explained or mentioned, either. Thanks!
I think this is interesting too, perhaps in the next leg day
Probably cause Quads are longer fatigues than chest and Lat muscles and these stretches could lead to more fatigue. There is no benefit in feeling the quads in a compound movement, and imho never heard of anyone who had problem with feeling the quads on a full legday. Overall I'm overall not a big fan of stretches in volume phase plan with a 6 day frequency, so I would like to hear his reasoning too
^^^Untrue.
John Meadows incorporates quad stretches into his programs-quads more than hamstrings.
It’s up from to Jeff for the answers -I will say though-if you’re quad dominant, stretch them. Do you.
Warmups are really personal. Do what you feel you need to do. If I don't stretch my hams before squatting, it's a no go, no need for quads though. I also don't squat a set at 90% of my 1 rep max without working up to it.
I purchased this program 4 weeks ago ! and within 4 weeks, I could see massive results + I'm bulking which helps me to stay on track and build good muscle. I also received a follow up message from Jeff organization about my progress ! That's amazing, how they follow up on the progress on the customer. Keep up your good work Jeff
Supporting Himbo Fitness like a boss
Kinda crazy cause I almost do the same workout for leg day. I've seen a lot growth and strength the past couple of months and leg day has become my favorite workouts!
What is your workout?
Man how can I get there? I dread leg day because Im so gassed by the end of it, I literally need to sit down for a solid 20 minutes or else I feel like I might pass out
@@Carvalho96v2 Yeah, I mean by the end of almost every leg workout I do feel a little nauseous, but it will always pass. If youre doing very heavy sets, I'd recommend taking longer breaks into between sets. Make sure youre hydrated not just with water but some electrolytes and salt. Eventually your body does get use to workload. Keep at it man.
Perfect timing as tomorrow is my leg day. Gotta implement the tips for sure.
consider body weight workouts too bro
@@shahinghasemkhani8651 Thanks for the advice brother.
This is great stuff Jeff. Keep making these. I just started using these with a few mods but, it controls the volume much better compared to my own programs.
Thank you for your excellent videos! They really break things down well, and I really appreciate the scientific research that your put into them.
With the inner and outer hamstrings point, I found that out a few days ago when training a client. They had their toes pointed a lot outwards, so I just kind of stood there while they performed the set, rotated my foot out and squeezed my hamstrings, then rotated in and squeezed hamstrings, and found that there was a massive difference in the area the tension built, and after I told him to turn his toes in, he felt it very strongly too.
I do find it unusual that toes in targets inner hamstrings, but outer calves, and toes out targets outer Hamstrings, and inner calves though. I would be interested to see why that is.
My guess is when you for example point your toes out on calf raises, the inner calf muscle is lengthened more due to the foot position and the outer muscle gets less of a stretch, hence the difference.
On hamstring curls though the way I see it is when you point your toes in a certain direction, your leg rotates slightly to that side. I'm thinking this aligns the hamstring fibres on that side of the leg with the direction of motion giving a more biased contraction on that side.
Would be interested to see what others think on this
This video is packed with cutting-edge research and science-backed tips that will help you achieve your fitness goals and take your workouts to the next level.
I live in the era where I watch an in-depth cinematic tutorial in 4k with an ad blocker. Good ol' days. Thanks Jeff for the amazing quality.
I have had these for several weeks th-cam.com/users/postUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.
This is very similar to my home bodyweight leg routine, except I do Reverse Nordic Curls instead of Paused Squats and Tibialis Raise instead of Abs (I do them on Upper Body day).
Would love for you to continue the series on best exercises for each muscle groups
Already had my leg day earlier today. Will incorporate these in next session.
Why would you change your program based off of one youtube video? Why not stay the course and change things up when you've received an indication from your body that you should do so?
@@Maliksamuels33 I'd argue experimentation is also important. What's the harm in (appropriately) trying a new exercise if there's a chance you connect with it more?
@@Maliksamuels33 My thoughts exactly. Just another planless person wandering around the gym for months on end wondering why they never make any progress. Unless you're literally doing nothing for legs right now, stick to the plan/cycle you're on then perhaps modify after an appropriate period. I've seen so much time wasted "experimenting" or "shock the muscle, brah!" when we all know consistency with a plan over a period of time is what gets results. It's an excellent plan from Jeff and if you don't have any consistent plan at the moment, go for it.
@@schwerner343 Read the comment above from Reg. There is a lot of harm in constantly trying to experiment.
@@Maliksamuels33 hence the "appropriately".
Thanks for this! Ive felt a little amateur in terms of leg muscle understanding, this helps a lot.
Thank you Jeff! I love your videos and because of you I have at least a guide to follow and been consistent in the gym. I train by myself because I work in a different country and there is a lot of language barrier. Thank you for your videos. Still waiting for the last 3 🥲I can't afford it.
Hey Jeff, what shoes were you wearing? I can't seem to find a good set of shoes for leg day.
Great video as always!
I've really liked my AdiPower lifting shoes from Adidas, though they were among the pricier options when I bought them. I cannot speak for Jeff's shoes.
Had no idea about the seated leg curl vs lying leg curl. Definitely will be adjusting my workouts for that!
I’ve made so many improvements following your videos. Thank you copping the book after I finish Power Building 🙏🏿❤️💯
Doing this workout rn, gotten me feeling sore in places I didn’t know could get sore
Can't wait for the next half! Do you guys think adding 2-3 sets of leg extension would be too much volume? I'm pretty sure he has it on the 2nd leg day but idk I love doing it at each leg session!
If you have the time and can recover do whatever you want. None of this is law
One topic I’d like to hear your thoughts on @jeff is pre-exhaustion.
On my leg days I’ve found,for hypertrophy, massive benefits with starting with light isolation movements to prime my brain for even better contractions via mind muscle connection when doing compound lifts later.
for me that sounds like hell, since squats are so demanding for my CNS. Plus, to me, I do Hack Squats first since it basically "primes" my legs for the rest of my other movements.
The science a few years ago was, it sabotages the main muscles -> like Benchpress. Your priming could also just be a ritual, which brings to into the "mode"
@@Jaschka15 (dammit, I thought you replied to me, you didn't @ anyone so 🤦♂️)
@@Jaschka15 when you say Sabotage, in what way?
If the goal is hypertrophy than the only thing that matters is putting load on the muscle so that it grows. If you can achieve that with less weight on the same exercises wouldn’t it only stand to benefit?
Also this is just anecdotal but I find if I just go directly into squats first thing, I end up going for power rather than optimizing for muscle growth. By slowing down the movement, focusing on contractions throughout the entire squat (such as flexing the glute, hamstrings, quads and even calves) I require significantly less weight to grow the muscle.
Jeff introduces some of those concepts here with the paused squat; less weight with a stronger emphasis on muscle fiber stretch and mind muscle connection
Steroids doesn't do anything, can you buy my supplements that I endorse?
~Roiders
Thanks for all the knowledge over the years learned a lot following you over the years🙏🏽💪🏽
I have been doing exactly the same workout for 2 years now. Happy to see that I can inspire “the Goat” Jeff
Squats + RDLs are a match of heaven
Leg day is tomorrow so this dropped at the perfect time, thanks Jeff
Hey Jeff, any advice on how to target the upper hams vs the lower hams along with the upper quads vs lower quads? I'm on the road to recovery with an upper quad and upper ham injuries but I'm at the point where I just need to focus on strengthening them again in order to get back to 100%. Thank you!
Waiting for 2nd push pull leg workout, i want start this plan after you upload full week push pull leg workout
Just crushed day 1 week 10 Powerbuilding phase 2. My legs are dead af 😂
Bro you are one of the best fitness creators ever! Thank you for helping to find my passion in making workout videos. Yeap it sucks now but I hope in the future to become a fitness influencer too
These videos give me so much confidence for how I can improve my knowledge and my future clients performance when I become a trainer one day!
Hi Jeff, love your videos. Not sure if you’ll see this, but I had a video idea: warmups, like whether they increase how much you can lift, whether they actually reduce injury risk (or actually increase it due to too much ROM), how long to do warmup for, what types of warmup is best (dynamic stretches, static stretches, using a lower weight/higher reps version of the lift), etc. Definitely a lot of conflicting anecdotes on this, especially wrt injury risk. I’d love for you to do resolve common misconceptions and what you should be doing etc. Thanks, keep up the good videos!
The lift warmups shouldn´t have more ROM. Just bring up your heart rate, move your body so you dont feel tight, make warm up lifts and go for it. You don´t crack in half. Too many thoughts if youŕe not an olympic athlete
Edit: And do what you like. If you like it, it keeps you doing it
thanks for posting this on my leg day 🙃
Same
Notes for myself:
1. Squats 5 Warm up 2-4 80kg + 2x5 Pauses Squat 60kg 0:45
2. Romanian Deadlift 3×8-10 65kg 3:10 / Deadlift 8-10 75kg
3. Walking Lunge 2×10 12,5kg 5:10
4. Lying Leg Curl 3×10-12 40kg 6:30
5. Leg Press Toe Press 4×10-12 70kg 8:22
6. Leg Extension 3×10-12 35kg
Love content. @Jeffnippard you are among the best communicators of fitness. Question. How long are these sessios suppose to last. I find myself gassing out quickly on leg days
I love that you included hack squats as an alternative to barbell squats because you realize that barbell squats aren’t necessary. Not everyone likes them or wants to do them. Plus, many people find that hack squats are a better hypertrophy exercise anyways.
On your way back up when squatting you tend to push your knees outward by a lot. Is this a cue to prevent them from collapsing inward or is there anything else to it?
I appreciate your content a lot! Please keep it up. The mix of very comprehensive explanations paired with knowledge backed up by studies makes you one of my favorite TH-camrs! :)
Can't leave out the occasional Bro-Jeff appearance in the praise, love it :D
I think it’s really cool that you just do one heavy top set for the competition squat but then move to a slightly different variation for the back off sets. Any reason that this might be a better idea than staying with the back squat and just doing lighter back off sets with it?
Hey Jeff, great video as always! Any thoughts on knees over toes exercises in between the leg days? As I mostly exercise in function of my sport. (football)
Incredible Jeff!! By far the most knowledgeable, respected and researched Body Builder of all times !! Thank you !! Forever grateful.
I tried this Leg day today and it gave me immense pump and soreness after long!!
6:33 - Hey, Jeff. I normally opt into doing dumbell curls on a decline bench w/ 25-30lbs vs. 70-90lbs on a seated machine. I feel that the two are of similar difficulty, but doing them on a decline with a dumbell also works different muscles/ligaments because ofthe angle and having to control a free weight. Thoughts?
Great video, I really appreciate how in depth you went. I’m relatively new to working out and you explained everything extremely well. Thanks!
@Jeff Nippard
Since you already do squats and lunges for the quads, do you think adding leg extensions would be overtraining?
Hey, will the other workouts come out, or do I have to purchase it to get full access?
It’s great to have a legitimate fitness professional providing fact based information to those who watch. Thank you for the effort and work you put into your content 👍🏼
Jeff would you be willing to do a video comparing Hinge exercises such as the RDL, Good Morning, and 45° Hyperextension for Strength (carryover to Squat & Deadlift) & Hypertrophy?
Thank you I’m in a month to my fitness journey and I was just lost on what to do to really target my muscles for my legs I would just do every machine in the gym thank you I’ve learned a lot
God I love you bro you help my gainz so much thank you for breaking it down to a science! Didn’t know about the feet positioning would effect the muscle big upgrades to my lift! Can’t wait til you bring more workout like these out !
Jeff deserves more, thankyou so much bro. You are the reason i have confidence in self and love for self. You are blessed sir.
For the decline ab work, cutting the amount of weight in half and holding it strictly behind your head has been much more effective, in my experience. Due to your center of gravity being directly over the hips, holding the weight in front of you significantly decreases the level of tension placed on the abs towards the top range of the movement.
Whereas holding it behind the head ensures tension is distributed the entire time.
I follow a similar program but for the leg extensions and calve raises I do 3 sets of toe in and 3 sets of toe out. Although the popular belief is you cannot isolate particular quad muscles when I do a toe in I can definitely feel my sweeps get activated and when I do a toe out I can definitely feel my teardrop activated over other muscles.
What you're offering us is literally GOLD!!!! Thank you Jeff! I do have a question though: I'm trying to change my current leg day session (I've been doing it for 2 months now, and I'd like to change it a little), and I'm a lady and somewhat of a newbie in the gym (been training for 8 months, but I'm still discovering my own body!): should I follow this video exactly, or does anyone recommend any changes? I feel like I'd be able to do this, but I would get tired quite fast. Any suggestions?
i would stick to this video and just see how u feel! however if this workout seems to be too difficult for you at the moment you could look for a beginners routine :)
So the main thing for these exercises to be effective is 'progressive overload,' trying to do slightly more weight or reps each workout.
I'd start with decently low weight to get your form settled and then worry about going heavier.
It's very hard for Jeff to recommend what to change because everyone's goals are so different, time restraints might restrict you from condensing a workout within an hour or two, then there are also body limitations like what some people may or may not be able to tackle yet (due to their experience) and I believe this video was made for the masses. If you are discovering results with your own program, definitely stick with it but there is always value in trying something new. There are a thousand routines you could find online and every person's routine will have a few differences in terms of sets, reps or sequences but they will mostly follow these workouts. Would probably wait for the 2nd part of this leg day series to see what workouts to do and you can adjust accordingly.
Feeling tired is completely normal as leg days are brutal so if you can help it, try to workout at night for leg days after having about 2L water and a lot of carbs and protein throughout the day. Look for some intra-workout like coconut water for electrolytes or consuming some gummy bears during. Part of leg day workouts is also a lot of mental battles so definitely go to leg days with a really good playlist too.
Try this program out and if you don't want to do heavy squats, opt for a hypertrophy set for squats with lighter weight (70% of your 1RM) for 5 - 8 reps and reduce the sets from 10 - 12 reps to 8 - 10 reps and gradually work your way up to 10 - 12 until your legs get used to this.
@@im.jintan this is incredibly useful! Thank you!! 🙏🏻
I missed you ! Been two years since I stopped working out but I’m back with fire and your videos are keeping me going 👌🏽🔥😃
All your videos and programs are absolutely incredible. I started a little over 10 weeks ago with your full body program and started at 208lbs, and in weeks 8 or 9 of the program I actually got serious with my diet and started your 4x a week push pull legs and I now weigh 201 lbs and can lift more weight than I ever could before with no pain and less fatigue between days than when I was floundering about on my own. Thank you so much for helping me start my adventure to getting the physique I’ve always wanted that now feels within reach!
I learned so much from you, that my self-made leg day program nearly looks like yours, even before watching the video.
Running this 6 day split program right now and have been loving it! The pause squats are killer!
Could you tell me how use progressive overload with the squat ?
@@user-td1nd3sp8m try doing more repa with the same weight and when you master more reps with perfect form, put more weight and repeat the same process each week.
Love videos that you can take notes on! New subbie!
Love the program & the video. What are those shoes?
I'm more of a strength trainer but when the day comes for me to have to do some hypertrophy work this looks fun. I'll miss heavy squats and deadlifts though.
Met this dude in person at my local gym… he’s even nicer in person! Jeff is a goat!
Jeff I love the content and have for a while!! I was wondering if you had any programs geared towards tactical athletes or advice on how they should train? Thanks for the advice.
I’m always troubled by choosing high reps vs low reps in squats. Will try your setup
Do both! Having strength and muscular endurance at the same time is a very rare, valuable asset.
Good! I've been needing a good leg day, I just haven't known what or how. Thanks Jeff!
My leg muscles have always been stubborn, I can squat over 300 lbs, curls till my legs felt like on fire, tried everything and never had sore leg muscles. Did bench jumps with no weights, and couldn't walk the next day because of soreness. Think much has to do with body type, some people have super strong ligaments and tendons, and that's where most of the weight pressure goes in their workout, and not in the actual muscle group.
I'm so mad my new gym only has the lying leg curl, I loved the seated one in my old gym!
Can you do a video on how to know when to drop protein during your shred, if it's needed, and are we suppose to increase carbs while dropping protein? THANK YOU!
his warmup is my workout 💀
I love Jeff. He's the only guy I'm comfortable going to for info because it's study based and not opinionated. Lord knows how many people are out there who are shredded and just opinionate workouts and diet, then if it doesn't work for you it's easy to blame yourself
Narrow vs wide foot placement also works your calves differently, and you can put a bit more emphasis on those lateral calf muscles with really weird names.
Excellent nuance and detail. This video gets your mind in the right place.
Leg muscle for me is the hardest to grow, im gaining strength, but i still feel i have chicken legs, thanks for the info regarding toe position on hamstring curl and for the calves, thats big info
I have been trying out high intensity training that Mike Mentzer taught and was wondering, which machine would you personally recommend for one of the main working sets for legs, hack squat or leg press? I do have lower back issues since i was 20, so squats have been problematic, but I also feel it sometimes after leg press. Would hack squats be a pretty effective alternative?
Jeff- please tackle hip belt squats now that there are awesome options for home rack. We got the Fringe rack attachment and it’s terrific. Has a kickstand. Super safe. Thanks
@Jeff Nippard - Is there any reason this PPL wouldnt work for a 3 day split only. Ive been training around 10 years but have an extremely physical job and although cant usually manage a good 3 days a week at the gym (usually PPL or 3 x FB), i can no longer muster a 6 days split and still be recovered for work/have a life. Love your work and appreciate your efforts! Cheers
On the leg press “toe press” where you are targeting your calves, I used to love doing those as they felt efficient. But recently I swear it was that specific exercise that caused my knee to start feeling weird. Like a little notch In my knee & can’t bend all the way sometimes.
I won’t lie .. JEFF HAS THE BEST TUTORIALS AND BEST WORKOUTS ON THE TUBE.