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
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.
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
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!
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
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.
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. 💪
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.
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!
Legs workout 1 Jeff Nippard: * 5-10min warm up (treadmill or Stairmaster) * Dynamic warm up: - front to back leg swings - side ti side leg swings - side lying twists - step throughs * Squats: - 20% x 10 - 35% * 5 - 55% * 3 - 70% * 2 - 80% * 1 - 85-90% 2-4 - Paused squats 2 sets x 5 reps (75%) of working weight * Romanian deadlift: 3 sets x 8-10 reps * Walking lunges: 2 sets x 10 reps (per leg) * Seated leg curl: 3 sets x 10-12 reps - 1 set foot pointed out - 1 set foot pointed in - 1 set regular foot position * Leg press toe press: 4 sets x 10-12 reps - 1 set regular foot position - 1 set foot pointed out - 1 set foot pointed in - 1 set regular foot position * Decline plate crunch: 3 sets x 10-12 reps
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
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!
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 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
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
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!
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
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.
Hey Jeff! Love that you had a dumbbell alternative for the first exercise. Can you do a whole video on dumbbell-only legs? And maybe same for each body part. I’m working out in my garage home gym and that all I’ve got (and a bench and pull up bar)
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.
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!
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.
Wow. This is the first video of yours I’ve watched. This was so thorough! Appreciate you giving so much detail and also occasionally referencing studies to back your claims! Gonna go down a rabbit hole on your page, but after this leg sesh
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
Honestly, I just ofund this Channel Due to the Calf raise short, and I love it you give such concise information, you give informed tips, and you explain the science behind it all. Best channel. No, I'm not a bot and I really just found this. I really loved the tier list for workouts as well. I hope there are more to come.
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.
I love Jeff Nippard. I'm just some fifteen year old who's a total noob in this journey and he's been educating me so much on what I need to know. Makes me progress so much faster
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 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
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
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.
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.
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!
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.
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!
Legs 5-10 minutes on treadmill/stairmaster Warmup Squat 1x10 - 50% Max Squat 1x2-4 HEAVY Pause Squat 2x5 - 75% weight of prior RDL 3x8-10 Squeeze cheeks at top Weighted Lunge 2x20 Seated Leg Curl 3x10-12 Calf Raise on Leg Press 4x10-12 Hip Abductor 2x12 (push) Hip Adductor 2x12 (squeeze)
Leg extension also important for legs My leg exercises:- 2sets seated curl (hamstring) 2 sets romanian deadlift with dumbell (full failure) 3 sets of leg extension (full failure) 2 sets of walking lunges 3 sets of leg press (full failure) 4 sets of calves 2-3 sets of hyperextension
Dam foreal ? So what's all these squats, walking lunges, and deadlifts for then? I'm kind of new to all this and I wanted to build my quads but i don't have a leg extension machine and I can't afford a gym at the moment . I've been doing squats deadlifts with weights at home but I didn't know you needed leg extensions to build quads 🫤
@@Bobe_Kyrant.42 LEG EXTENSION IS VERY NECESSARY FOR Quads I see good results after doing heavy leg extension in correct form If u don't have leg extension machine then Sissy squat is best option Search on TH-cam for correct form
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
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
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
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!
I have been training for 43 years. With these workouts I was overtrained in a few weeks. It may work for Jeff, but not for most natural athletes. I train according to Stuart mc Robert 2 to 3 units a week and have made great progress
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!
I appreciate your evidenced-based scientific approach to bodybuilding. While I will never look like you I am inspired and appreciate your expertise and use it in my workouts.
As a beginner, I don't fully understand, Exercise 1, that Part from 1:06 to 1:16. At first he said, he only does on heavy set, but it seems, that the warmup includes multiple sets of the same exercise. So basically 3 sets with increasing weights, which count to warmup and than 1 final set, that counts towards the workout. Did I get that right? Should I do that with for all exercises with variable weights? (I did not get on the heavy stuff yet anyways)
Question about a commend you made at the 3:00 minute mark. You say the using the lighter weights on a pause squat causes less stress on the body because a lighter load is being used. Is that actually true though? Yes the weight is lower but the is greater time under tension so assuming you are completing this exercise with the same intensity you would a normal squat wouldn't your body feel the same amount of stress? As always fantastic video.
I only listen to bro Jeff 👌🤣 but in all seriousness, glad to found your channel. After years of doing nothing, started lifting again since 2 months. This channel is such a good source of knowledge. Thank you👍
Quick question. I got a total shoulder replacement 13 months ago and now I can not grab the bar when trying to squat just don’t have the mobility is it ok to do the rogue belt squat the gym has one of those 4:14
I had a total shoulder replacement in 2020, and I'm only now starting to work out for the first time in my life. I'm a little worried about putting too much stress on it. How has working out been for you overall? Anything you avoid doing at the gym?
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?
The reason Jeff is so knowledgeable cause he is one if the very few folks on TH-cam that is natural. Which means he has to train smarter and uses scientific based research to make gains
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.
Jeff, got a really interesting question for you. Kind of a challenge 😛 According to science...is training using ONLY the effective reps method more effective than a standard 4 sets of x# reps (progressive overload model)? If effective reps training is more effective than a standard x sets by x reps approach, is it possible to implement progressive overload on a pure [effective rep] training? -Since practically all the reps are to failure Before I jump on the boat of "effective rep" training, and replace my whole routine, I'd like to be informed on what is the truly best approach BASED on science. I cannot think of a better person to ask. Waiting for your reply...pretty please 🙏
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?
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!
Would appreciate a leg day for people who got spinal issues and can’t really do bending or squatting. Instead of lunges or X Squats can I substitute and do the pause exercise using a leg press?
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?!
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 🤡
Thanks!
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
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.
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
Daammn. This is lit. 🔥
This changed my leg workout in an entire new level. Kudos jeff. 💪
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.
I needed this advice. Thank you.
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
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.
😂😂😂
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.
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. 💪
Not a proper warm up when inclusive incentives mobility work
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
@@asdfgfgfhg 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.
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!
Legs workout 1 Jeff Nippard:
* 5-10min warm up (treadmill or Stairmaster)
* Dynamic warm up:
- front to back leg swings
- side ti side leg swings
- side lying twists
- step throughs
* Squats:
- 20% x 10
- 35% * 5
- 55% * 3
- 70% * 2
- 80% * 1
- 85-90% 2-4
- Paused squats 2 sets x 5 reps (75%) of working weight
* Romanian deadlift: 3 sets x 8-10 reps
* Walking lunges: 2 sets x 10 reps (per leg)
* Seated leg curl: 3 sets x 10-12 reps
- 1 set foot pointed out
- 1 set foot pointed in
- 1 set regular foot position
* Leg press toe press: 4 sets x 10-12 reps
- 1 set regular foot position
- 1 set foot pointed out
- 1 set foot pointed in
- 1 set regular foot position
* Decline plate crunch: 3 sets x 10-12 reps
Thank you again bro
cheers mate
Thanks
Thanks
Thank you!
10:12 “allow your lower back to round as you squeeze your six pack together” very kind of you to assume I have a six pack, sir 😅
I mean you do have a rectus abdominis. Whether it's visible from the outside is a different question.
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
Love the pause squat. Moderate weight while maintaining challenging. Both good for safety and strength.
It's probably good for other exercises as well.
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 still can‘t believe this amazing, high quality content is out here for free… Thank you Jeff! 🙏🏼
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
Supporting Himbo Fitness like a boss
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
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!
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
You left out the crunches at the end 😮
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
I won’t lie .. JEFF HAS THE BEST TUTORIALS AND BEST WORKOUTS ON THE TUBE.
Jeff is my favorite coach nowadays. I've spent so much time in finding the right dude. Wish I had found him years ago...
How is ur body now
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 guy puts out some of the most thorough and really well explained videos for various workout topics.
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.
Is that a correct squat at 1:30 ? Because mine knees sometimes also wonder around too
Hey Jeff! Love that you had a dumbbell alternative for the first exercise. Can you do a whole video on dumbbell-only legs? And maybe same for each body part. I’m working out in my garage home gym and that all I’ve got (and a bench and pull up bar)
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".
I’ve made so many improvements following your videos. Thank you copping the book after I finish Power Building 🙏🏿❤️💯
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.
@@Carvalho96v2if U do more cardio U won't be out of breath I do loads of cardio for football and I only feel it in the muscle
Wow. This is the first video of yours I’ve watched. This was so thorough! Appreciate you giving so much detail and also occasionally referencing studies to back your claims! Gonna go down a rabbit hole on your page, but after this leg sesh
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
Honestly, I just ofund this Channel Due to the Calf raise short, and I love it you give such concise information, you give informed tips, and you explain the science behind it all. Best channel. No, I'm not a bot and I really just found this. I really loved the tier list for workouts as well. I hope there are more to come.
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.
10:10 gonna squeeze my two pack together 👉🤝💪
I love Jeff Nippard. I'm just some fifteen year old who's a total noob in this journey and he's been educating me so much on what I need to know. Makes me progress so much faster
I've watched countless fitness youtubers and Jeff is no.1 in my book.
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
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
It's gonna be a scientific leg day today
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.
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.
Met this dude in person at my local gym… he’s even nicer in person! Jeff is a goat!
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 ☠️☠️
Waiting for 2nd push pull leg workout, i want start this plan after you upload full week push pull leg workout
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.
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!
Legs
5-10 minutes on treadmill/stairmaster
Warmup Squat 1x10 - 50% Max
Squat 1x2-4 HEAVY
Pause Squat 2x5 - 75% weight of prior
RDL 3x8-10 Squeeze cheeks at top
Weighted Lunge 2x20
Seated Leg Curl 3x10-12
Calf Raise on Leg Press 4x10-12
Hip Abductor 2x12 (push)
Hip Adductor 2x12 (squeeze)
Doing this workout rn, gotten me feeling sore in places I didn’t know could get sore
Leg day is tomorrow so this dropped at the perfect time, thanks Jeff
Squat 20kg 4 reps
Paused squat 15kg 2 * 5 reps(back off from the ramp before doing it)
RDL - 3*10 reps 10Kg ES. Needs improvement in form
5:10 those slow motion steps toward the camera did sum to me
ikr dear god
I have been doing exactly the same workout for 2 years now. Happy to see that I can inspire “the Goat” Jeff
I SEE THE HASAN MERCH MY GUY AYYYY 0:34
Leg extension also important for legs
My leg exercises:-
2sets seated curl (hamstring)
2 sets romanian deadlift with dumbell (full failure)
3 sets of leg extension (full failure)
2 sets of walking lunges
3 sets of leg press (full failure)
4 sets of calves
2-3 sets of hyperextension
Can you build quads without doing leg extensions?
@@Bobe_Kyrant.42 Nope
Rector femoris is the largest muscle in quads
It is train only by leg extension or sissy squat
Dam foreal ? So what's all these squats, walking lunges, and deadlifts for then? I'm kind of new to all this and I wanted to build my quads but i don't have a leg extension machine and I can't afford a gym at the moment . I've been doing squats deadlifts with weights at home but I didn't know you needed leg extensions to build quads 🫤
@@Bobe_Kyrant.42 LEG EXTENSION IS VERY NECESSARY FOR Quads
I see good results after doing heavy leg extension in correct form
If u don't have leg extension machine then Sissy squat is best option
Search on TH-cam for correct form
@@TheWatcher-926 thanks , how many sets of leg extensions do u do?
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
Commenting to support channel growth. Very glad to be a subscriber.
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
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
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!
I have been training for 43 years. With these workouts I was overtrained in a few weeks. It may work for Jeff, but not for most natural athletes. I train according to Stuart mc Robert 2 to 3 units a week and have made great progress
Had no idea about the seated leg curl vs lying leg curl. Definitely will be adjusting my workouts for that!
In the words of Will Tennyson, I taste pennies
IVE COMPLETED IT THE PPL 1 and 2 🤭🤭🤭 THANK YOU SO MUCH JEFF 🥰🥰🥰🥰🥰🥰🥰🥰 you’ve given me something invaluable to work with God Bless You!!!
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
I appreciate your evidenced-based scientific approach to bodybuilding. While I will never look like you I am inspired and appreciate your expertise and use it in my workouts.
thanks for posting this on my leg day 🙃
Same
I missed you ! Been two years since I stopped working out but I’m back with fire and your videos are keeping me going 👌🏽🔥😃
Just crushed day 1 week 10 Powerbuilding phase 2. My legs are dead af 😂
Hey, will the other workouts come out, or do I have to purchase it to get full access?
I don't think my lower back can handle deadlifts right after squats 😅
As a beginner, I don't fully understand, Exercise 1, that Part from 1:06 to 1:16. At first he said, he only does on heavy set, but it seems, that the warmup includes multiple sets of the same exercise. So basically 3 sets with increasing weights, which count to warmup and than 1 final set, that counts towards the workout. Did I get that right? Should I do that with for all exercises with variable weights? (I did not get on the heavy stuff yet anyways)
Squats + RDLs are a match of heaven
Question about a commend you made at the 3:00 minute mark. You say the using the lighter weights on a pause squat causes less stress on the body because a lighter load is being used. Is that actually true though? Yes the weight is lower but the is greater time under tension so assuming you are completing this exercise with the same intensity you would a normal squat wouldn't your body feel the same amount of stress?
As always fantastic video.
I only listen to bro Jeff 👌🤣 but in all seriousness, glad to found your channel. After years of doing nothing, started lifting again since 2 months. This channel is such a good source of knowledge. Thank you👍
Thank you for sharing!!! Explaining the exercise and how it influences the muscle and what to target is so important to know.
@Jeff Nippard
Since you already do squats and lunges for the quads, do you think adding leg extensions would be overtraining?
None of the influencers match jeffs video quality,great job dude 💯 🔥
Quick question. I got a total shoulder replacement 13 months ago and now I can not grab the bar when trying to squat just don’t have the mobility is it ok to do the rogue belt squat the gym has one of those 4:14
Yes
I had a total shoulder replacement in 2020, and I'm only now starting to work out for the first time in my life. I'm a little worried about putting too much stress on it. How has working out been for you overall? Anything you avoid doing at the gym?
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?
Best fitness influencer on the tube, nothing he does is for views, simply just muscle building routines based on facts and science.
The reason Jeff is so knowledgeable cause he is one if the very few folks on TH-cam that is natural. Which means he has to train smarter and uses scientific based research to make gains
Jeff is not natural bro
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.
Jeff, got a really interesting question for you. Kind of a challenge 😛
According to science...is training using ONLY the effective reps method more effective than a standard 4 sets of x# reps (progressive overload model)?
If effective reps training is more effective than a standard x sets by x reps approach, is it possible to implement progressive overload on a pure [effective rep] training? -Since practically all the reps are to failure
Before I jump on the boat of "effective rep" training, and replace my whole routine, I'd like to be informed on what is the truly best approach BASED on science. I cannot think of a better person to ask.
Waiting for your reply...pretty please 🙏
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?
Once I get a job my first thing is supporting Jeff and the organic chemistry teacher LOL
I was just leaving to go to the gym, leg day, and you drop this video, it's a sign from the gods.
This is amazing! Don't forget your pre-workout massage to avoid muscle cramps.
Getting muscle cramps is often a symptom of sodium deficiency. If you're sweating a lot you need to replenish your electrolytes.
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!
Thank you for your excellent videos! They really break things down well, and I really appreciate the scientific research that your put into them.
I’ve been so hype for this part of the series
Love the program & the video. What are those shoes?
Jeff deserves more, thankyou so much bro. You are the reason i have confidence in self and love for self. You are blessed sir.
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.
I have a question: What about the abductor and the aductor muscles? Shouldn't we train them as well?
Would appreciate a leg day for people who got spinal issues and can’t really do bending or squatting. Instead of lunges or X Squats can I substitute and do the pause exercise using a leg press?