His forward knee hack squats would permanently retire 99% of gym bros. His knees should be in the HoF of athletes, it simply doesn’t look real for how heavy he’d go and extend out so far.
As all hypertrophy training should be too. Strength training is different, but we don't talk about that cuz everyone has extremely different strength goals, but a majority have the same bodybuilding goal.
I’m 36 yrs old and getting back to being able to truly take care of my health. I’m a recovering drug addict, clean for nearly 6yrs now, a sufferer of chronic back pain and scoliosis resulting from breaking my back 8yrs ago, and a veteran….videos like this help remind me to keep it simple. I’ve been working out again, 6days a week weight training/cardio or abs…and cardio 7 and body weight on every other day…everything I’ve seen of yours is thus far either informative or motivational or abit of both. Reminds me that the daily pain I feel 24/7 is only mental…that I can be in better shape than I was in my 20s…if I stay focused and dedicated..I got this. Sorry for rambling but thanks brother
This is The reason why I AM hooked to this Chanel! Master Pete never dissapoints. I just asked Peter for a Leg Training Old School a couple of days ago and here It is! Thanks Master for always listening and taking carne of us! GOD Bless You Forever!
Hip Thrusts >> Stiff Leg/Romanian Deadlifts when it comes to glute, hamstring, and even quad activation, but falls behind on posterior chain activation.
Which is why this information will be lost on so many people, because they’re looking for gimmicks. Instead people follow advice like ‘Why you don’t need squats for great legs..’
Rate my leg workout: 1-10 REPLY QUADS: BARBELL BACK SQUAT: 4 x 10 250 lbs BULGARIAN SPLIT SQUAT DB: 3 x 12 50 lbs Dumbbell Hack Squat: 2 50 lb dumbbell, 3 x12 (HEELS ELEVATED ON PLATES.) HAMMIES: STIFF LEG DEADLIFT: 200 lbs 3 x 8 LYING LEG CURLS: 75 lbs 3 x 12 CALVES: 2 x 44 1 x 12 (100 TOTAL, EVERYDAY FOR CALVES ONLY.)
It honestly works very well, my legs use to be such a weakness but after this for 2 years I went from 1 plate struggling, to 10per side on the the leg press.
That’s literally my workout. After 3 years of trying things i discovered that’s what works for me and I won’t change it. -Squats -Stiff leg deadlift or Romanian deadlift -Unilateral Quad extension then bilateral -Leg curls -Abductor machine -Calves 2 times per week
I love your content man. Education, I love and respect that on so many levels. Thank you for helping me and countless others striving to achieve their goals. The world needs more men like you. Again, thank you.
True specially the stretch and stabilization factor you get from this makes you alot more athletic and naturaly looking one of the best exercises there is for the human body.
Yeah I will agree I started just kind of simplifying legs just so you can build-up some strength is stamina in your lower body area. And I went started off with walking lunches So I'll purchase you build-up to get the blood flown in the legs and you're right it when I went over to the legged extension it just carried over and right into the quad they were fired up and they were already to go so I mean you can pay those up you can have A-day when you're doing squats but I will definitely put in overwhelm my leg day with you know 5000 moves because it's going to be non
I’ve always been a huge fan of the stiff leg deadlift over the conventional deadlift. I think it’s safer and definitely targets the hamstrings more effectively
My lower body exercises in my program is Heel elevated squats, tip toe squats, poliquin step ups, nordic hamstring curls, lying hamstring curls, elevated calf raises, tibialis raises and weighted back extensions. I dont do them all in one day but they are in my full body routine programs.
I love how you said “a” squat. It’s an important distinction from just barbell squats. You do BSS, front squats, hack or pendulum, it really doesn’t matter. I just do a squat, leg press, extensions for quads and RDL, Hip Thrust and Curls for hamstrings and glutes. Calve raises of course. Very straightforward.
Need 1 more: Any Lunge variation to hit both Quads and Hams, for better balancing and posture, and to isolate each leg unilaterally to mix in with the workout.
I agree with you, this routine is simple, basic and effective... and outdated. I do belt squats, nordic curls, bulgarian split squats, hip thrusts and calf raides, all spread in two leg days. Safer routinne, with also compound movements and more variety.
Depends on how many reps/ variations you do of compound movement. I agree your compound exercise(s) for each workout should be maxed out for their full potential: So like leg day I’ll do lunges- with barbell on back, barbell on front, forward lunges, and reverse lunges. That’s 4 variations all of a lunge
I agree with this sentiment but can we also acknowledge that we have, through innovation, made some good improvements to the traditional training landscape. Take the hack squat for example, that's been proven to grow your quads more effectively over time than the traditional back squat, whilst also offering a safer operating mechanic as you're taking that load off your neck/shoulders which massively minimises risk
By the way I'd like to ask you about an oldschool theory, according to it it's best to first focus on building up the legs, then the back and shoulders and finally pecs and arms. There's some logic as the first two are giving vast portion of the total mass and thus they can more effectively boost metabolism, optimize hormones and insulin sensitivity. Have you heard about this concept? Changing focus muscles while resesnsitizing others with lower volumes seems to me a good strategy.
Screenshot this Leg extensions to isolate the quads Hamstring curls to isolate the leg biceps Squat to develop the quads (to build foundational strength and size) Stiff leg deadlift to train the hamstrings in a stretched position Calf raises
In an age full of misinformation and over information, I love the old school Keep It Simple Stupid approach. There’s no need to reinvent the wheel, the old school body builders were able to achieve the same results just about with very simple workouts, they just focused on the amount and intensity and that full stretch/full contraction.
For glues make hip thrusts a staple in your leg day it will help you build mmc in your hard to feel glutes and build there strength and power like no other
Basics for upper n lower is key to building a base if u r starting out. But the basics should always remain in your routine. Because the basics will never let u down And during the pandemic I didnt stop working out because gyms were closed like some people did, I went back to the basics.
My legs are still pretty small, but from doing barbell squats, extensions, hack squats, rear dead lifts, and then seated and standing calf raises, mix that with a caloric surplus, my legs have blown up.
Honestly I don't even get how most people have leg days. I just do 3 leg exercises on back days and feel like that's more than enough for anyone who doesn't plan on competing.
@@ismaelhamisi4655 Doing that is how I realized there's no point to it. Deadlifts/Squats, leg curls and calf raises already cover the entire lower body. I much rather get more volume each week instead of a bunch of additional exercises.
My leg day is pretty big and I suppose unnecessary but I do Bulgarian split squats, squats, leg press, hammy curls, leg extensions and some calf raises, get a massive pump afterwards for a few days
Amen. That's all that's needed. Simple? Yes. Hard? You bet ya. Rewarding when you see those weights go up month after month after month? Absolutely. And there's nothing like the next 1 - 3 days when sitting on the toilet hurts like hell in the glutes!
Tom Platz had a simple approach but was absolutely brutal. Gotta love the old school training
His forward knee hack squats would permanently retire 99% of gym bros. His knees should be in the HoF of athletes, it simply doesn’t look real for how heavy he’d go and extend out so far.
Old school training is always gonna give you the best advice
@@Jittrry if anyone is ever looking to repeat Tom Platz' hack squats, they HAVE to start with developing the strength of their knee tendons
“You can do leg presses but why ? Why do an inferior movement?”
@@justin3819 i came
As leg days should be, SIMPLE & HARD
💯
As all hypertrophy training should be too. Strength training is different, but we don't talk about that cuz everyone has extremely different strength goals, but a majority have the same bodybuilding goal.
And every day
@@PeterKhatcherian can you please do a video on whether to include deadlifts on leg or back days
My man just described my exact leg routine lmao. glad to know I'm doing it right
Don’t forget steroids.🙃
Ah yes, the video we've all been waiting for. Thanks Mr Khatcherian
💪🏻💪🏻💪🏻
I’m 36 yrs old and getting back to being able to truly take care of my health. I’m a recovering drug addict, clean for nearly 6yrs now, a sufferer of chronic back pain and scoliosis resulting from breaking my back 8yrs ago, and a veteran….videos like this help remind me to keep it simple. I’ve been working out again, 6days a week weight training/cardio or abs…and cardio 7 and body weight on every other day…everything I’ve seen of yours is thus far either informative or motivational or abit of both. Reminds me that the daily pain I feel 24/7 is only mental…that I can be in better shape than I was in my 20s…if I stay focused and dedicated..I got this. Sorry for rambling but thanks brother
keep at it boss
@@rorymccallum6063 thanks brother. At the spine doctor now getting X-rays. Needed to hear that
@@GettinSlidewayz6.7L thank you for your service sir, i respect the grind
Keep up the great work, proud to see someone making it happen no matter what, I respect you my brother thank you for your service
@@manillagorilla1986 thanks brother keep working too
This is The reason why I AM hooked to this Chanel! Master Pete never dissapoints. I just asked Peter for a Leg Training Old School a couple of days ago and here It is! Thanks Master for always listening and taking carne of us! GOD Bless You Forever!
Taking Care! Sorry for the Typo!
💪🏻💪🏻
Yup exactly what I do. I try to think of other better exercises but i always end up coming up with the basics
Hip Thrusts >> Stiff Leg/Romanian Deadlifts when it comes to glute, hamstring, and even quad activation, but falls behind on posterior chain activation.
@@JG_VZA full depth squats hit glutes well but most just go parralel
Your videos make sense , no gimmicks !
💯
Which is why this information will be lost on so many people, because they’re looking for gimmicks. Instead people follow advice like ‘Why you don’t need squats for great legs..’
One exercise we can had is an unilateral movement (lunges, split squat etc) that way you have no imbalances
Literally all the leg excercise I do in a week. Feels good
Do you cover for knee health?
Rate my leg workout: 1-10 REPLY
QUADS:
BARBELL BACK SQUAT: 4 x 10 250 lbs
BULGARIAN SPLIT SQUAT DB: 3 x 12 50 lbs
Dumbbell Hack Squat: 2 50 lb dumbbell, 3 x12 (HEELS ELEVATED ON PLATES.)
HAMMIES:
STIFF LEG DEADLIFT: 200 lbs 3 x 8
LYING LEG CURLS: 75 lbs 3 x 12
CALVES: 2 x 44 1 x 12 (100 TOTAL, EVERYDAY FOR CALVES ONLY.)
Did this man say:”leg biceps?”
Best gym advice ever.
It honestly works very well, my legs use to be such a weakness but after this for 2 years I went from 1 plate struggling, to 10per side on the the leg press.
you literally summed up my whole leg day
That’s literally my workout. After 3 years of trying things i discovered that’s what works for me and I won’t change it.
-Squats
-Stiff leg deadlift or Romanian deadlift
-Unilateral Quad extension then bilateral
-Leg curls
-Abductor machine
-Calves
2 times per week
Straight facts! Old School was simple yet effective 💪
OH SHIT FINALLY a leg video .
I love your content man. Education, I love and respect that on so many levels. Thank you for helping me and countless others striving to achieve their goals. The world needs more men like you. Again, thank you.
That’s basically my leg routine lol,
I didn’t knew that was the og’s workout 😂
He just explained my leg day
Walking lunges are seriously underrated
True specially the stretch and stabilization factor you get from this makes you alot more athletic and naturaly looking one of the best exercises there is for the human body.
Weighted lunges in general, one of the exercises with most aplicability in day by day life.
Whats a walking lunge. Hell what's a lunge. No cap.
@@frydayeveryday who is you
Yeah I will agree I started just kind of simplifying legs just so you can build-up some strength is stamina in your lower body area. And I went started off with walking lunches So I'll purchase you build-up to get the blood flown in the legs and you're right it when I went over to the legged extension it just carried over and right into the quad they were fired up and they were already to go so I mean you can pay those up you can have A-day when you're doing squats but I will definitely put in overwhelm my leg day with you know 5000 moves because it's going to be non
Your channel takes away a lot of my anxiety
I’ve always been a huge fan of the stiff leg deadlift over the conventional deadlift. I think it’s safer and definitely targets the hamstrings more effectively
People don’t talk about good mornings and breathing squats enough. Talk about building incredible core stability and spinal erector strength
That's exactly what i am doing for my leg workout
Glad that I do the exact same exercises on my leg day
Seeing someone doing my favourite squat variation puts a smile on my face. Never saw one single person doing zerchers at my gym.
Literally the list of exercises I do every leg day.
I thought it was figuratively the list of exercises you do every leg day
I believe that applies to pretty much all body parts at least that's where I found more success simplicity and hard work
Finally someone talking about using stiff legged deadlifts for hamstrings instead of Romanian deadlifts.
Literally exactly the things i do and have found to be effective and enjoy.
My lower body exercises in my program is Heel elevated squats, tip toe squats, poliquin step ups, nordic hamstring curls, lying hamstring curls, elevated calf raises, tibialis raises and weighted back extensions. I dont do them all in one day but they are in my full body routine programs.
I love how you said “a” squat. It’s an important distinction from just barbell squats. You do BSS, front squats, hack or pendulum, it really doesn’t matter. I just do a squat, leg press, extensions for quads and RDL, Hip Thrust and Curls for hamstrings and glutes. Calve raises of course. Very straightforward.
That's literally what I did when I didn't follow a program and just did what felt good
Sounds like my workout. I don't have a leg press. I do some variation of lunge. Thinking of doing some good mornings
Need 1 more: Any Lunge variation to hit both Quads and Hams, for better balancing and posture, and to isolate each leg unilaterally to mix in with the workout.
I agree with you, this routine is simple, basic and effective... and outdated. I do belt squats, nordic curls, bulgarian split squats, hip thrusts and calf raides, all spread in two leg days. Safer routinne, with also compound movements and more variety.
Damn only 3 days asking for a leg vid and he provided!!!
💪🏻💪🏻
This is all I do for legs over and over again
I agree, I skip the deadliest but the rest is all I do and it works
Dudes giving out all the advice
I do Squats, Romanian Deadlifts, Leg extensions and Leg curls (only in that order) and it works perfectly
From watching your videos I'm definitely a old school bodybuilder.
It is the intensity and movement that is it
Literally my work out plan.
That’s literally my entire leg workout but without the stiff deadlifts; maybe I’ll add it to my next leg workout starting off with light weights
These are the same exercises I've been doing since summer for legs and can attest it works my legs are ripped my squat improved immensely
After Leg Training You Should Feel Accomplished That A Good Sign.
Old timers did only one compound and an isolation , not 4 or 5 exercises .
Depends on how many reps/ variations you do of compound movement. I agree your compound exercise(s) for each workout should be maxed out for their full potential: So like leg day I’ll do lunges- with barbell on back, barbell on front, forward lunges, and reverse lunges. That’s 4 variations all of a lunge
Pete made me go to the floor and do 50 push ups yesterday, I wasn't paying attention, promise to do better.
I agree with this sentiment but can we also acknowledge that we have, through innovation, made some good improvements to the traditional training landscape. Take the hack squat for example, that's been proven to grow your quads more effectively over time than the traditional back squat, whilst also offering a safer operating mechanic as you're taking that load off your neck/shoulders which massively minimises risk
This was basically my without for today just the basics done over and over again until I master them
You are absolutely right sir!!
This is my leg day
older doesn't mean better, but it sure is a great foundation
Love your content, simple and effective
That’s exactly my approach to leg day
Literally my leg day
Been doing this without knowing it was old school. Amazing
Is noone gonna talk about that his choice of squat to show in the video is a zercher squat?
A great regiment 🔥
By the way I'd like to ask you about an oldschool theory, according to it it's best to first focus on building up the legs, then the back and shoulders and finally pecs and arms. There's some logic as the first two are giving vast portion of the total mass and thus they can more effectively boost metabolism, optimize hormones and insulin sensitivity. Have you heard about this concept? Changing focus muscles while resesnsitizing others with lower volumes seems to me a good strategy.
But why do that when you could just work everything instead?
Add tibialis raises and some unilateral work and also have a super solid athletic foundation for any sport.
Hey Peter, loving the content and channel. Do you have a current daily supplemental routine?, not sure if you've covered it already
I don’t use many supplements but I could touch on it in a future video
Holy shit. That's the only leg workouts I do. Fuck yeah.
That's literally exactly what my leg day looks like
Using "literally" and "exactly" right next to eachother 🤡
@@jevvf3246 using "each" "other" without space 🤡
@@edvinasidzelis428 😂😂😂😂
True bro 💪💪💪 love old school
This is exactly my leg day 🤯
Screenshot this
Leg extensions to isolate the quads
Hamstring curls to isolate the leg biceps
Squat to develop the quads (to build foundational strength and size)
Stiff leg deadlift to train the hamstrings in a stretched position
Calf raises
Leg bicepd?
@@bobthegreatblob bruv go look up the atanomy of your legs. The hammies are actually called the Biceps Femoris muscles.
@@devmulani8177 Idk bro Im bad at biology and latin
@@bobthegreatblob no problem
In an age full of misinformation and over information, I love the old school Keep It Simple Stupid approach. There’s no need to reinvent the wheel, the old school body builders were able to achieve the same results just about with very simple workouts, they just focused on the amount and intensity and that full stretch/full contraction.
That’s literally my leg day, but the isolation movements come after the compounds of course.
This is literally my exact routine lol that’s awesome
WoW I do this for like 3 months and İt's getting bigger but I wasn't aware that old schoolers did the same things .
Thats my leg day currently
For glues make hip thrusts a staple in your leg day it will help you build mmc in your hard to feel glutes and build there strength and power like no other
Exactly my leg workout
To quote the Arnold impersonator from Planet Fitness: "I lift things up, and I put them down."
It's really as simple as that.
Basics for upper n lower is key to building a base if u r starting out. But the basics should always remain in your routine. Because the basics will never let u down
And during the pandemic I didnt stop working out because gyms were closed like some people did, I went back to the basics.
Literally my workout
My legs are still pretty small, but from doing barbell squats, extensions, hack squats, rear dead lifts, and then seated and standing calf raises, mix that with a caloric surplus, my legs have blown up.
Honestly I don't even get how most people have leg days. I just do 3 leg exercises on back days and feel like that's more than enough for anyone who doesn't plan on competing.
Maybe if you did back on a different you'd see why. Back and leg days are the hardest training days for me.
@@ismaelhamisi4655 Doing that is how I realized there's no point to it. Deadlifts/Squats, leg curls and calf raises already cover the entire lower body. I much rather get more volume each week instead of a bunch of additional exercises.
@@iz2333 that's one way to look at it
peter, you should make a vid on rep ranges for these excercises
Train to get stronger in all of them
In my opinion, single leg training like the lunge is crucial for long term leg training success.
That's what people need to understand
Exactly my current leg day well I do box jumps as an athlete and also been thinking about starting to do bulgarian split squats
that's literally my leg day
Leg biceps? You mean… hamstrings?
Keep it simple, processed with holding the bar with arms instead of regular back squat or front squat
"Lift with your legs not your back."
Dead lifts- "Hold my pre-workout!"
My leg day is pretty big and I suppose unnecessary but I do Bulgarian split squats, squats, leg press, hammy curls, leg extensions and some calf raises, get a massive pump afterwards for a few days
Amen. That's all that's needed. Simple? Yes. Hard? You bet ya. Rewarding when you see those weights go up month after month after month? Absolutely.
And there's nothing like the next 1 - 3 days when sitting on the toilet hurts like hell in the glutes!
Bro sin for a comment
If Tom Platz trained Tom Platz the rep would never stop
Zeeeercheeeerr squaats MY MAN!!
People do way to many crazy workouts for legs when the basics are the best and easiest.
This is my leg day but i also include leg press lol crazy to think that so many aspects of weightlifting are timeless
Thank you sir
And glutes? Why did nobody train them?
‘Stiff leg deadlift’ 🗿
This is exactly what I do every leg day plus decline ab curls lmao