The PERFECT Leg Workout (Sets and Reps Included)
ฝัง
- เผยแพร่เมื่อ 29 ก.ย. 2024
- The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - / jdcav24
As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets.
What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come.
Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise.
Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.
The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep.
The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well.
Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed.
Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.
For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast.
For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-leg-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
ATHLEAN-X™ haha Adam giveaway . F off
Second chance ;(
Anyone ever win this? 😂
Nice thanks for that vid!
dammit
What brand of wheelchair do you recommend after this workout
John
Any brand will do,but Chinese
The one that you can drive with buttons
@@smuvraccoon3078 how did he break his back plz m8
@@santicheeks1106 the one Stephen Hawkins has
@@stonedsloth6367 yes
"You're going to feel something you've never felt before."
You mean to tell me you can get my mother to say she's proud of me?
Boy!
Im in the same boat as you apperently 😂
@Adam Santiago I am proud of you! :D
Too much expectation
makes sense
I hope Jeff make content forever. Dudes gonna be shredded beyond his days on earth
He better find Jesus or he will be shredded in hell.
At 6:45 u can see his dick
@@Stevieb_-1689 Big
-- Just absolutely massive tbh
Mind Over Matter ur just mad u didn’t see it 1st
But without glute muscle markers, how will I know where the Gluteus Medius and Gluteus Maximus is?
Google it
Biggus Dickus
🤣
Lmfaoo
@@rozikhan2744 its a joke lmao
Hey, I’ve watched several of your videos, and though I do not often follow your complete programs (time, access and even dedication to weights is limited for me) I love your physical therapy background and every muscle matters approach. It’s very helpful and useful to me to incorporate into any Strength and conditioning I do. I was a super active,
Fit; agile amateur athlete as a youth, my body did what it was meant to do, from natural activities and play, I have an adult history of physical injuries, ailments and deficiencies that came with those and loss of natural movements, play/activities and trust in my body: while these perfect workouts are probably great just want to give you a quick (not really quick) shout out for all the little training videos for all the complete muscles needed for good health and functional fitness which is my end game and I know a lot of other peoples as well!!
One clarification, this is what prompted my post, You mentioned the full range of joints movement being safe. I agreed for healthy joints, how about joints you’re having trouble with, ie. knees with MCL tears, instability and full minuscus tears and shoulders (rotary cuff / inpingement issues? Full range and lock out still safe? I’ve had issues, and have stayed away from that as a result, maybe affecting my ability to regain the full movement and stability I want. ???
When he said myth about full joint lockout extension, I just thought about that video where a dude had his knee bend backwards doing leg press.
Yoshill Juae wtf??
can you please clarify the first exorcise for me....is he saying do 5X, 5X 10X, 25X set FOUR TIMES?! or is he saying, you just do 5, 5, 10, 25 once?
@@jonmayes3262 I thought it was 25 10 5 5
When youre so early, 720 isnt even an option.
Oooo susjedi :D
@@discjockeydado Pozdrav braćo bilderi :D
144 was my only option for me since I was so early lol
Excellent stuff bro
Cannot wait for the perfect foot workout💪💪
Hey Jeff, no doubt these are some really great workouts, but I was just wondering how could you miss out the calves completely and call it a 'perfect' legs workout ??!!!
Very well done video, sir. Thank you for sharing this. Trainers charge $75 an hour to get this kind of information.
As someone with naturally big quads, especially at the outside of the leg who doesn't want to grow them at all, any tips to increase strength, endurance and stability without notable hypertrophy and also how to grow glutes with as less hamstring growth as possible? I just have an imbalance between my upper legs and the rest of my body, I like compound and strength training, as well as hypertrophy anywhere in my lower legs and upper body, just don't need bigger upper legs (they're actually not even that strong, just genetics coupled with frequent long walks/hikes and physical work from an early age)...
You can't isolate glute and ham, they're both hip extensors
@@nomnomyourmom obviously, but you can put one in a much more effective position than the other since the hamstrings also flex the knee, aks bend knee means the hamstrings can't fully contract at the hips, plus the stretched position is more hypertrophic anyway. I'm more interested in not hittin' my quads though anyway.
Jeff you need to do videos like this again plz
“Squeezing your cheeks together as hard as possible” -Jeff
Me- yes daddy
You don't have to use a sock or a towel on a smooth surface, you can use furniture sliders on carpet
are these perfect workouts, only for strength or size too ?
for training like an athlete.
What if you have 2 bad knees and you can't do squats. What exercise can you do
Hello Jeff, I feel a tremendous amount of pressure in my knees when doing the DB tke drop lunge. Even without the DB. I haven't done these kind of exercises before. Is this normal? Does it mean i have weak leg muscles and need more training?
muscle marker on glutes or i unsub
Lololol
LMAO
If he engages his glutes, the muscle marker will be swallowed up
😂
haha
I used to dread leg day.
Now I dread it more. Thanks Jeff!
XD they had us in the first half not gonna lie
Lol
Quads suck 😫😫
Exactly lol, but God it's definitely a really good workout...it's very dreaded but I will tell you, it will always suck, but the more you see results, the better you really start to appreciate it, thanks Jeff 👊👍💪👑
So do i
Jeff blinks girls across the bar with two eyes to avoid imbalances
Lmao
@@Jake-jf9ij LMAO your name
He doesn't go to bars.
BIG CHUNGUS the bar lifts him
Worldwide FunnyGuy not funny
He protecc
He Attacc
But sadly enough
He wont muscle-mark his cracc
LOL
Artistic.
Saddest post of 2019.
LMFAO
He won't let Jessy get nacc
your lung capacity is admirable, you did the whole clip in one breath.
It's an underrated comment bro
There are a few cuts
😂
He is Eminem
Covid-19 proof lungs
*Disliked* Jeff didn't use the muscle markers on glutes
TheProsico head ass boi
TheProsico immediately stops video 😂
Naw the way TH-cam set up now they can't handle all that glutinous maximus
Rip glutes.
Sadly 😒
Just finished this. I am currently sitting on my gym floor unable to move
“My gym floor” wish I can own a gym
@@spicyshizz2850 I got some equipment but it’s kinda ass lol 😂
Hope you got up
Legend is you’re still there 2 years later
It's been 3 years.. i heard you're still on the gym floor.. still trying hard to get up
I don’t see facepulls on this list so it can’t be a perfect leg workout
Fuck. I forgot to do my facepulls after I finished.
@@spartanfitness2558 yeahhhhhh. I'll be sticking with Jeff.
@@spartanfitness2558 to late mate there's enough content already on web one of those unfair first to market cases
HILARIOUS 😂🤣😭
Also, where is the external rotator cuff rotation corrective exercise?!
"all muscles matter" skips calves
Captain Fuck Off Muscles that are impossible to grow don’t matter
Lol the struggle is real
th-cam.com/video/3jTwNTm1EBE/w-d-xo.html
@@booker4984 but they grow if your training is well thought through.
I can survive university. I'm Rachel
They can grow but the majority or calves are genetics if you have genetically small calves there gonna be pretty small no matter how you train.
But just wear pants lol
Jeff training every other muscle in the leg Calves: Am i a joke to you?
Not to mention his name is Jeff *Calvaleire*
“All muscles matter”
I’m not the expert here but I’ve always used mountain biking as an alternative to leg day, mountain biking works every leg muscle and is a great form of cardio. I’m lucky enough to live in a very mountainous area
Joel Kosinski i have a mountain bike KONA 150 Precept
But I dont mountainbike because i dont want to get injured
Tommy Mack you’re missing out man it’s great cardio, legs, and it’s a ton of fun
Sorry Jeff, can’t train legs because it’s the vernal equinox
better do more bicep curls
*gun sound effects*
AdaM R YOU WANNA DANCE WITH DOM MAZETTI?!?!?
@@chrisstanley9477 insert [picture of stars aligned with the pyramids]
@@x0xCRUSHERx0x mom's spaghetti
Don‘t train your legs because you don‘t see them in the club.
An empty and fully loaded gym. With 1 spotter. A body builder's dream.
it’s his own gym
Seriously. After this COVID 19 lockdown, Ive been reflecting about all these years going to a crowded gym, everyone sweating and spreading their germs everywhere in the equipment, breathing other peoples air, thinking about it and realize its not the most sanitary environment. The less people, the better, definitely a life goal to just have my own gym where I can workout on my own or with ONE more person. You dont have to worry about people hogging equipment nor spreading their germs. It is a body builder's dream indeed.
I feel you on there. I happen to have only a few pieces of gym equipment (when I didn’t have tine to go to the gym). And to be honest I’m making more gains now then I’ve ever made at a regular gym. I can hog all the equipment I want, no missing exercises because someone else has equipment.
I highly recommend it if you can manage to get a few pieces over time.
@@TheRbruin10 meh
I need a couple of hottie chicks too hahaha 😂
I almost didn’t recognize Jeff with his shirt on
Dylevi950424 lmao
Usually his shirts explode into pieces
666 likes
Skipping calves is the only thing that i'm doing right according to this workout. Finally ☮️
LMFAO
I push one step forward. I skip the legs day
Try common sense and do them yourself
@@DhruvMassey Try common sense and understand sarcasm
Hahaha. I felt a burn in my calves on the last excersise. Probably cuz I did it wrong
This is how many leg days I have to make up
Edit: Fuck
👇
I will do the same amount as what you end up with.
PASS
Oly1y Half my body will be dead after this
Yo, Let's get this dude to make up leg day for life
Cant wait to lose this giveaway again
All day every day
LMAO . I click exit so fast after because I expect to lose now.
Has anyone won before?
Same
@@thereallaracroft8309 i've won few vids ago, 30 days Programm called anabolix
Now we have all perfect workouts together... hell yeah
rich piana here i come
My workouts for the rest of my life are sorted
Hitting legs tomorrow.
Doesn’t help that one leg is shorter than the other though.
@EZNitro _one of the best exercises I can think of without equipment is standing upright facing a wall, then standing on your toes and keeping in the position for a few secs then back down. Repeat this and also hold the wall with your hands for balance
@@raheemmohammed799 calf raises basically lmao smartass
A did these on Monday and the perfect back workout yesterday. Thanks to you and I'm mostly immobile. I'm literally crying when getting up. Haven't been this sore since the first day I started working out years ago.
You need to watch the video about if you can't get up, your abs are too weak...
Lmao!!!😂🤣
@crazy redneck
Hilarious!!!!!
😂😂😭
lmao
Amazing that this is free. Thank you so much for putting this out in the world Jeff. Your stuff is amazing.
Zachary Harriott technically it isnt because your using wifi for it which costs money 😂
SoutherlyTag67 stfu
Why should it not be free?
Jonas A. Because most trainers want you to buy their stuff
yea … do all of it, then you'll curse his ass
Jeff had twins just to avoid imbalanced biceps
classic lol
Lmao
Perfect XD
Ok
That was very funny !
Jeff- You're workouts should be 45 minutes or less
Also Jeff- Here's a 20 set leg workout with 200+ reps
This can be done in 45 min
It's at least 16 sets. Let's say you need 45 seconds for performing a set and take 1.5 minute pauses between sets, that's 16*(.75+1.5)=36 minutes. If you're really focused on your workout, it's possible in 45 min I guess, but it's not easy
helacurrygew with that intensity you start to either radically drop the amount of reps, or the weight.. he even says in the video that you (should) rest about 3 minutes between sets for the squat. For the other assistance excersises of course you can go lower, but for compound movements like squat I wouldn’t go below 2 or better 3 minutes.
@@helacurrygew Training is not supposed to be easy
(25 + 10 + 5 + 5) × 4 = 180 reps, just squats. Did I read that right?!
Everytime I watch these videos I imagine a tiny surfer surfing Your hair.
Stutzinator this comment is underrated
Fr
Now I can't unsee it D:
Wtf 💢🤣
What have you done to me
Barbell squat: 2:55
Barbell hip thrust(better strength option) or glute/ham raise 4:51
DB bulgarian hi/low split squats 7:59
DB tke drop lunge 10:05
DB gobleg abductor lunge 11:18
Hip band abductor goblet squat 12:19
Overall workout 13:06
Thanks bro
Nvm
USGuerilla 
Can someone please explain how these sets work?
Dankie
The moment you realise that the perfect leg workout does not include calves
Big wave Dave hit me with some goated calve workouts
This is the perfect upper leg workout
Just add on his 'Sore in 6' Calf workout at the end
He has already done a calve workout. 🧖🏿♂️
Not needed, calves are probably the most simple muscle you can work. I've had bricks for calves and I never really did much other than walk a couple miles everyday
Pettiton for glute muscle markers
👇
Lmao funny
Tyler Williams Nah lad, cos he will have Jesse's butt as model... Ain't nobody got time for that.
I genuinely wrote typed that before he said about Jesse being naked. 😆😷
Jeff forgot the calves. It's really odd, in that he's a Cavaliere.
Bulgariaan split squats
th-cam.com/video/3jTwNTm1EBE/w-d-xo.html
th-cam.com/video/lUeI-IwVXFM/w-d-xo.html
th-cam.com/video/MuD58rqj8SE/w-d-xo.html
I actually laughed at that one
Med is important Those are not gonna get your calves to grow
@@dawg4769 well they still hit caves
Sees its a leg video: 👀
Sees the muscle markers:👀😏
Jeff: “There will be no muscle markers for the glutes”
😑😒
Also Jeff: “Jesse volunteered but it ain’t gonna happen guys”
😤🤬
Im also sad
@@jeffcavaliersmarker2525 hahaha😂😂
😞
Is it a bad thing that I'm actually a little sad about that
Well, that was humbling.
Also, how many days is this workout supposed to take?.........asking for a friend
😳
What about the calves and tibialis anterior(shin) muscles?? They’re also part of the leg.
Yeah I agree, maybe he will make a separate perfect workout video for calves because those need to be trained with a high volume and high intensity.
Totally agree my man. The weakest part of the kinetic chain is always what's going to cause all the problems. Feet and ankle strength is so important.
Take a looong hiking trip. Best thing
@@jaggeriscoughmedicine good idea
Hamstrings? Glutes? Guess we just have to wait next vid
Full workout screenshot
13:05
You're the MVP
🙏
nut
The Beast
Great job
Legend
"I like squats"
Thank you Jeff, very cool
i know a good one for the legs stand one you're left leg like the karatekid and you try to touch you're tinytow with you're right hand 50times
Its for the core to
i laughed
I'm 50. Recently watched a whole bunch of Athlean X videos during lockdown. I've replaced Leg press, leg curls, and extensions with Squats, deadlifts, RDLs and split squats. No more knee pain! I wish I'd found this channel years ago! I can shift a load of weight without knee pain!! Leg day is enjoyable again! Great stuff!
Used to do those all the time.
Deep down I felt like I was just half assing after months of doing the same thing.
Now started doing his perfect series and I realized how weak I truly am, and how much I've failed to train all muscles efficiently.
Now im sore af
im a teenager and i have knee pains with squats and stuff, is that normal?
Im 39. I recently watched a whole bunch of Athlean X videos
Wait, it was enjoyable at some point?
And after you finish this workout dont forget “face pulls”
lol
@Katya K CHEK THRUSTS AND EAR UPS FOR MAXIMUM
We got butt pulls now!
Knee pulls
To confuse the muscle
Damn it Jeff!! already did my annually leg session
😂😂😂😂😂😂
This is one of the few dudes on TH-cam who dont take roids. 100% Natural.
Michael Jackson if he took roids he would be twice his size
Russell Smith depends on what he’s taking noob
Russell Smith but he’s natty lol
The man is no one. Lol you sweet summer child.
Why u asuming he doesn't take roids calling him smal.l jeffs bigger than most guys on roids
1. Barbell squats 4 x 5,5,10,25 rm
2. Posterior chain - 4 x 25,10, 5 5
A. Barbell hip thrusts
B. Glute/Ham raise
3. DB Bulgarian Hi/low split squats
A. 2 x 10-12 rm each leg
B. 1 x failure each leg
4. DB TKE drop lunge 2-3 x 10-12 rm each leg
5. DB Adductor Goblet squats 2 x 10-12 rm each leg
6. Hip band ladder finisher 1 or 2 x ladder to 10 reps
Thank you for this! I can't figure out how to take a screenshot, it was really helpful.
thanks :)
Bro, what is RM , he wrote 5RM , what is this RM actually
@@shivaa9901 Rep Max. 5RM = the maximum weight that you can do 5 times
@@kp0ccobep that means, i have to decrease the weight right to get 25 in the last set 🤔
I did this today. Can someone pick me up? I'm in room 227 at Mercy General. Kthxbye.
did you survive? 😂
Same lol i cant walk now. I have to use crutches
I did a few sets of single leg body weight calf raises/declines after and I immediately regretted it 🤣🤣 I’m gunna have to go to my date in a wheelchair 💀
Ametuer I was sent to St. Mary’s
Well I was sent to heaven so I have everyone beat
You should also do a perfect push and pull workout
Buy Inferno Max Size and look at month 3.
danielszemborski I’m not paying for a program when I can watch TH-cam and read books about jt
Perfect back, bicep, tricep and chest workout have already been published by Jeff
danielszemborski he should give up his workout for free
@@barrywheels6405 I too thought I could get by just doing whatever I could find for free. I then went to his site, asked his staff for program recommendations, got what they suggested and made awesome gains. There is a lot more to his programs than just how many reps and sets of each exercise. I'm happy with my purchases.
2:55 - box squats
4:12
4:36 - Bar hang
5:07 -
7:58 ( 8:15 8:25 )
8:49
10:06 or leg extension machine
11:18
I think I should hang myself
why didn't he train the back of the leg ? something like lying leg curls or smh!
that's my question :/
Thk you...
Full summary: 12:06
@@omirhosny2188 the second exercise
Don't get ink poisoning please. I still need you
BUT JEFF, WHAT ABOUT THE CALVES????
👆
Don't worry you train them by walking to the gym
@@BloodWolfDead calves are very important muscles, especially to increase your vertical
@@BloodReaper95 yes of course! I train them intensively, unfortunately i have short gastroc, which slow a lot the muscle gain... So my calves are my weak point, even tho i train them well :/
@@BloodWolfDead cant help your anatomy man, but can always make the best of what you got!
Thx for strongest legs I’ve ever had...to carry the weight of this year’s burden. #AthleanXCrushesCovid
Did you follow this
13:06 "... if you want to be psychotic, add a second round of these..."
Jeff: Okay now for my 10th round.
Lmaooo😂😂
Bruh
“I don’t like when you do leg extensions” 😂
"I like squats."
Did you do your face pulls?
I hate the leg extension machine.
I use hip adductors #donotcare #fucktoxicmasculinity
@@terrancat same
Lol, I’m here in Mongolia, working out following this video. I look to the guy next to me and he too is working watching athlene x’s video
Battulga Munkhbat damn that’s so cool! We live in amazing times 😃
Not surprised jeff is a beast
Is it true that women are raped constantly in rural mongolia?
Tiago Doutrelepont where do you live, Tiago?
@@yesmymajestybut898
Why do you want to know?
I was expecting Jeff to say "so now that the guys are gone"
THE PERFECT CALF WORKOUT PLEASE!
Genetics
Just train calves. Its not hard😂 people pls. Use your brains
@@sammybabizin Walk.
Dinr skip leg day
get very fat for many years. Huge calves for life.
Jeff's wife "jeff what i say about coloring on yourself!"
Jeff "COLORS!!!"
Ryan M this comment is severely underrated it made me laugh out loud
*Colour
@@liamofearghail9316 this is 'murica we spell with as little letters as possible to avoid confusing ourselves
*Calorie
Even tho it’s a leg video I still expect Jeff to have no shirt on
Made my day 😂😂😂
Barbell squat: 2:55
Barbell hip thrust(better strength option) or glute/ham raise 4:51
DB bulgarian hi/low split squats 7:59
DB tke drop lunge 10:05
DB gobleg abductor lunge 11:18
Hip band abductor goblet squat 12:19
Overall workout 13:06
I did this workout and now am learning to walk for the past 2 days.. thanks jeff 😂
Took me 6 days to get over the soreness and even on the 7th i didn't feel comfortable to try again.
@@TrevorHamberger i dont know wether to try this anymore😅
@@connermunden1023 I've done it more than 10 times now and the soreness isn't bad after I do it now. The first time is going to suck ass though. I'd actually tell you to only do half the workout and go from there. build up to doing the full workout.
@@TrevorHamberger Did you see any real progress while doing this exercise?
@@ajmulenga2532 yes. I'm stronger and more explosive in my legs than when I first started. I feel faster as well. I've done this workout like 15 times now.
100 sets of 1 rep leg extensions followed by 3 sets squatting on your toes made my legs huuuuuggeeee gotta confuse the joints
don't forget to break the ankle to train the calves! gotta get that ultimate 360degrees range of motion to confuse the muscles.
Right, babe?
Elrond McBong lol heard this in my head
Clarence’s perfect leg workout:
• Squats
Hard mode: Doing this workout at home in your basement gym, and then having to go upstairs two floors to wash up 😮💨
When i see those markers i immediately retract my scapulas
Great,now i can not not retract my scapula hahah
Hahahha its like the 1st thing i do everytime i see jeff related content.
Every day is leg day, if by leg day you mean arms
The upper body legs, you mean
Thanks, now I am binge watching Dom Mazetti
What about the leg between both the legs ? 😂
One question. Where is the calf workout in this or do we get a separate calf muscles perfect workout series?
there is a sore in 6 calf workout
I studied kinesiology in college and am currently en route to get into pt school. I can't get into a "perfect" calf workout, but I can recommend a good way to train them. Do sets of a standing calf exercise, and a seated calf exercise. Briefly put, you have two major calf muscles; the gastroc and soleus. Standing works them both but mainly gastroc, and seated isolates the soleus. I could explain why if you were curious, but this is a long comment as it is haha. Try those out, try out doing like 100 reps total of each of how ever many sets. Have fun with it.
Do fast sprints and sled drags. Most people train the calves wrong by doing hundreds of reps, this only trains the slow twitch muscle fibres which are very efficient at synthesizing ATP and won’t get much bigger. Sprints will recruit the fast twitch muscle fibres which will grow in size.
@john diasco no. movements that require explosiveness or immense strength recruit fast twitch muscle fibres. you can do box jumps instead
calf doesnt have that many muscles...its hardly gonna take 10 mins to train it unlike quads that need multiple angles and muscles to hit!
Hey guys, I've been a big fan of Jeff for a while and have decided to loosely follow his perfect routine while in quarantine (I say loosely because im physically not able to do a single rep for some of the workouts). Im down to record my review and journey while lifting if people are interested if it is worth starting this program or not. Im just an average joe and not a pro lifter so bare with me if I struggle on some workouts, Just let me know if anyone wants me to post my workouts and honest reaction over the next month or so. Ill be recording them in case!
Lets see them Colin! Would like to see your progression
Good luck! Please update us in the comments section too! I've also been starting to take his workouts seriously. A lot of the stuff I never had the equipment for like the bands and stuff, but I finally bought the bands and been trying out
Do it!! You must train and I am also getting started so dont worry so much
If I complete this workout would I be able to get a handicap pass for parking?
You can already have it for everything.
No calves?
I need to look good in my wife’s heels. 👠
tf?
Don's Johnson Do you have a problem with what he wears?
@@MaxineEveDark yeah tbh i do have a fucking problem
Then there are those of us who are watching this perfect workout series but will go back to doing 3x12 of back squat on the leg day. xD
*Love y'all wankers.*
I'll never do more than 8 reps on any exercise, that's already dangerously close to cardio
@@ArminEghdamiDrums count every set in the multiple of 2. *Gotta confuse the body.*
After being on the same leg routine for weeks I tried this two days ago and I’m still feeling it, great workout
th-cam.com/users/shortsi22b5HIPvUU?feature=share
Also try this for legs workout👆🏻
how's your legs now man ?
hopefully theyve recovered after these 2 years 🤥
Mhm
@@Ibr_k47 🤣
Can't wait till the perfect neck workout
Or the perfect finger workout
Dick workout
Perfect tongue workout, for you know... things
Amen bros!! LMAO
Wide Neck will be the special guest.
You’ve done specific (bro split style) muscle groups in this series. How bout The Perfect Pull/Push Workout?
Yes, that is absolutely true.
These exercises he mentioned are very good, but i still cannot incorporate them into my schedule because they're all bro split styled.
I dont have time to workout 2-3 hours xD that is not my day job
@@CRypt3R I mean if you are doing legs you already have the glutes, hams and quads covered. Add the abductors and adductors to your accessories, it shouldnt take longer than additional 5-10 minutes to cover them as well.
Yah push pull is very effective and not very strenuous
I only have to work out about 30 or less a day
Use whatever push exercises you want on a push day. Unless there are pull exercises with your feet?
@@elreydelmundo1343 deadlift
Someone forgot calves
When your leg are so define you can color code it #goals
jeff: 1hour in the gym is enough ...
than brings 3 hour masterplan workout
Yeah like how are you going to do bicep + tricep + calves + back + shoulders + abs . When this already takes an hour and more. Im in the beginning phase and i dont know how to work out like this. Should i only pic certain workouts , so like im doing my own full body workout?
@@resinds.p4898 work smart or buy one of his programs.
@@resinds.p4898 these perfect workouts are not meant for a full body training , you dont do all of them together, max 2 , otherwise it easily becomes overtraining
@@jeghaszesrrez9174 I wish he would make a perfect push and pull to go with this for a push pull legs
these take like 50 minutes after you do them like 4 or 5 times. They do take a while to figure out the first few times but after that they get a lot easier.
Athlean-X is the MAN! He inspired me to start my own fitness channel! Check it out for teenage fitness tips!
Teen Fitness great video! I’m subbing
Teen Fitness subbed
1 Barbell Squat 2:55
2 (on HOLD) Barbell Hip thrust 4:15
3 Bulgarian Hi/low Split squat 7:59
Same with bodyweight 8:55
How many seats should I do if im doing these keg workouts bro?
Since I've been taking your advice seriously all my workouts have changed.
Not only have I created an even greater passion for training, but I have also started to understand the science of what I am doing.
My results are rapidly increasing, I feel much stronger, I'm starting to look much better and with persistence and patience, I'll be a beast athlete..! (already am a beast)
Thank you so much Jeff!
Keep up the great work!
I’m on this boat as well Jeff is a gem. He must be protected at all costs.
@@captdawodu7679 😂😂😂
Yo any update are you a beast yet
What yall up to now fellas
Return of the markers
WARNING!!! I am the unprettiest TH-camr worldwide, but somehow I have a lot of fans. Thanks for being a fan, dear osoroio
Yes im back
How much do i rest
@@jeffcavaliersmarker2525 hahaha
🙊🙊🙊 *WAN1T ME? LO6OK, I MASTB*ATE NAK0ED,снеск1 снannel* 💨
I'm working through injuries... a heinous sprainus of the anus.
Pray for me
Grindr?
Barbell squat: 2:55
Barbell hip thrust(better strength option) or glute/ham raise 4:51
DB bulgarian hi/low split squats 7:59
DB tke drop lunge 10:05
DB gobleg abductor lunge 11:18
Hip band abductor goblet squat 12:19
Overall workout 13:06
Does 25Rm for barbell squat means I do 25 of my one rep max without rest?
ty
When is "Breathing is Killin your gains" video coming tho?? 😅
can you do the perfect workout to da push pull legs split
Jeff’s ears are looking a little bit fluffy, don’t skip ear day Jeff 🥴
OK, so it's 2019 guys we need to be more inclusive. ALL MUSCLES MATTER!
Now we need the perfect abs workout
He's done everything you could think of already. Go to his channel or just put athlean x after whatever you want, hes got it up.
Get the 6 pack abs from the playstore. In every workout it has all the ways to hit the abs(top down rotation, bottom up rotation and so on)
I've done three different follow along ab videos, what more can you want ?
I been doin this for about a little over a month and my legs formed ASAP TARGETING IT 3x’s a week 🔥🔥🔥🔥 recommended
Perfect science based strechtching routine please
Shox les noob?
Jeff can you make a video on The Perfect Total Body Workout! Thanks for the amazing content!
Miguel Farinha
Bench, squat, chin ups, dips, overhead press, some triceps / biceps curls if u want.
Just the basics 👍🏼