Leg day is a literal trap. If you decide to take a month off and then return, you’ll feel all of this again. So, to avoid that, you have to consistently do leg days.
Beautiful. I really appreciate your dedication to a 360 degree workout and not just the front and back. Those abductors and adductors are what really have the ability to create that full looking upper leg.
@@protein.deficiency I play uni rugby and been working out since a teenager. I always skipped these and now my hip is cooked and led to an injury. Doc said for my rehab I have to do them lol and focus on building strength there. Don’t skip them !
I love that you put all 3 (push, pull and legs) in 3 separate shorts whilst explaining the benefits. As someone whose switching from full body to a push/pull/legs I'm definitely going to incorporate all of these ❤
He does a seated leg curl = no lower back fatigue and even does a quad exercise and then does rdl what’s tough about that ? Inst that quite normal or have I just been lifting like Tom Platz all along without noticing
@@exceptional3602i think you might be confusing total volume and volume per muscle, he is doing a recommended amount of volume per muscle, he is hitting almost his entire lower body so thats why it might seem like a lot of volume for the whole workout, if you are doing this leg workout every 3-5 days it seems perfectly fine
Every 3-5 days is a joke for a natty. Doing even half of the volume of this with every set taken to failure will make your muscles sore for 4 days at least. Forget about the whole workout. However the situation changes if every set isn't taken to failure @@theweticicle7454
Going back and forth from hip dominant to knee dominant for the first four exercises to avoid fatiguing the muscles too much so you can maximize performance is elite 🙌🏾
I’ve been lifting for over a decade and this is one of the best leg workout sequences I’ve ever done. I’m hella sore today and it takes a lot for me to get there.
Seated leg curl: 3x10-15 Smith squats: 3x5-10 Romanian deadlift: 3x5-10 Leg extensions: 3x10-15 +myo on last set Super set: Seated hip adduction: 2x15-20 Seated hip abduction: 2x15-20 Standing calf raises: 4x10-15
This I crazy. I built myself a leg workout in highschool for a project that I continued well in to my 20s and this was exactly it. In the same order and everything. Briefly used normal squat bar but then went back to a gym with smith machines
Jeff...JEEEFFFFF. I just did this set today with the addition of your cable kickbacks and about DIED. Well done sir. Well done. You made this look easy.
i also always do myo reps on leg extensions, but i do leg extensions last cause after i do that i can't walk no more LOL. it's seriously underrated though and i've seen so much growth ever since ive incorporated this so im happy to see my boii Jeff is doing it too :)
Damn dude this is almost exactly my leg workout! I sub the smith squat w/ a hack squat & add a forearm exercise to superset the calve raises. Glad to see I’m on the right track!
as a neuroscientist and athlete: i highly respect the work that you do. you are changing the world by being a science communicator. this work is extremely important.
Been lifting for years. I’ve never incorporated hip adductors until recently. One of the worst sorenesses I’ve ever experienced lol. Ever. Take it light when starting out…
For the seated hamstrings, that study found 1.5 times as much growth, not 1.5 times “more” growth as you said in the video (which would be 2.5 times as much). A subtle but significant distinction.
"Your hamstrings and glutes should be stronger than your grip" FINALLY SOMEONE SAID IT. Once you get to a certain level of strength, straps are NECESSARY
@@chasecars1savelivesyou wouldnt, but 3min rests are alot for the majority of lifters. Most people shouldnt need any more than 1:30 since most arent lifting heavy enough to do damage
i have no idea what i’m doing at the gym and i’m happy that i do something similar. although my form is not as good, i usually do these exercises but more simply haha
I swear I figured this exact routine out last year guys because I love doing legs and wanted to be as strong as possible, the gym is easy just think about your body as a whole
I feel pretty good cause this is almost my exact leg workout that I came up with for myself, in this order, apart from doing abductions and adductions first. Good to know I’m on the right track.
excellent workout, it's ostensibly what i've been doing lately. the only thing i would recommend is doing calf raises first. doing them last after your legs are toast means you won't be able to go as hard as you need to in order to grow the calves. doing them first is not as systematically taxing for the rest of the workout.
Damn, mines pretty close 🙌 I start with squats-warming up light to 4 working sets Then deadlifts Then hamstring curls/leg extension superset Finish the exact same as you with inner/outer hips superset and then calf raises
Hey Jeff! I have a few recommendations suggestions for you that will fix the inherent endurance/size and strength imbalance that exists in every muscle group and might be more effective/efficient:for all of the leg exercises you could try doing unilateral/bilateral training instead so for the leg curl you could try doing the weak side first then the strong side and then doing both legs,for the squat you could try putting a dumbbell on each shoulder,for the stiff legged deadlift/rdl you could use dumbbells,for the leg extensions you would do the weak side first then the strong side and then both
"explode out of the hole" on squats is crazy work
“keep your knees out, feel it in your taint, push all the way through and explode out of the hole” - Standard lifting advice
The best and only pre workout should be Taco Bell
Fr 😭 there's gotta be better terminology than that 😂😂
And try to limit buttwink boys
@@ZeUubergamer I would just go to parallel for squats for quad growth unless you want to get more lower back and glute involvment.
Don't forget that one dreaded set of walking down the stairs to finish it off.
followed by a quick superset of sitting on the toilet seat
Leg day is a literal trap. If you decide to take a month off and then return, you’ll feel all of this again. So, to avoid that, you have to consistently do leg days.
@@BountyFlamor LOL
@@paradise5534it's a harsh truth, but it is the only way 😂
@paradise5534 I took a week off because I was sick and the next week leg day leave me sore for 4 days straight.
"Your glutes and hams should be stronger than your grip" Dont overestimate us Jeff
Unfortunately my grip is stronger than my glutes 😂
My weak ahh glutes be fking up my lower back ong
"misunderestimate" 😂
Just use hook grip lol
@@BradleyGibbsis that safe? or bad for shoulder?
Beautiful. I really appreciate your dedication to a 360 degree workout and not just the front and back. Those abductors and adductors are what really have the ability to create that full looking upper leg.
yep and they heavily stabilize hips so I make sure to never skip em !
i hate em as i cant open my legs for like 2 weeks after using it
@@dailygrey i think that means you shd keep doing them, maybe lower the weight but keep going
Yep, ans you're also preventing injuries.
@@protein.deficiency I play uni rugby and been working out since a teenager. I always skipped these and now my hip is cooked and led to an injury. Doc said for my rehab I have to do them lol and focus on building strength there. Don’t skip them !
I love that you put all 3 (push, pull and legs) in 3 separate shorts whilst explaining the benefits. As someone whose switching from full body to a push/pull/legs I'm definitely going to incorporate all of these ❤
yes bro same as me
Leg extensions BEYOND failure is straight up masochism
look up Tom Platz
I really like jeff nippard, but that doesn't look like it is beyond failure. To me, he could train harder than what he did in the video
@@oblivionslade2850 bruh...
Then you haven't done Bulgarian split squat or lunge to failure...
Fuck guess I’m a masochist.
My leg day:
3 Sets of bench
3 Sets of Incline Bench
3 sets of high to low chest flys
also check out my edits guys
My upper body day (couple hours ago): start with power clean and tempo front squats ^^
W
Where the biceps curls at?
Seems like overtraining to me
My leg day:
Squat rack biceps curls✅
RDLs after leg curls, you’re diabolical Jeff
He does a seated leg curl = no lower back fatigue and even does a quad exercise and then does rdl what’s tough about that ? Inst that quite normal or have I just been lifting like Tom Platz all along without noticing
I do that since the start
@@Marki48ftw most people would go for leg curls after RDLs because RDLs are already tuffer. Not saying that's better, but it's feels easier
@@Marki48ftwin my experience most people do the big compound movements first and save the isolation work for last
@@donovan4222 yes but it’s like 10mins later, my hamstring would be fresh as new after 10min from 3x10-15 reps of seated hamstring curls
I did this this morning. Been out of the gym for 9 months, and my legs were quivering. Keep up the good work Jeff!
Solid workout mate, we all love and appreciate you
This made me skip leg day, thanks
Bro uploaded when I had done my workout 🤣
Fr this workout Will have you moving like a Minecraft character in a couple of months
Too much volume
@@fabio_0😂
Weak
1. Seated Leg curl: 3x10-15
2. Smith Machine Squats: 3x5-10
3. RDL: 3x5-10
4. Leg extension: 3x10-15 (last set myoreps)
5&6 Superset
Hip Adduction: 2x15-20
Hip Abduction: 2x15-20
7. Standing calf Raises: 4x10-15
Thanks bro 👌🏻
Too much volume not recommend if your training 6 days a week and running ppl
@@exceptional3602i think you might be confusing total volume and volume per muscle, he is doing a recommended amount of volume per muscle, he is hitting almost his entire lower body so thats why it might seem like a lot of volume for the whole workout, if you are doing this leg workout every 3-5 days it seems perfectly fine
@@theweticicle7454 💯 my current program is 6 days a week and I do ~50% of this twice a week.
Every 3-5 days is a joke for a natty. Doing even half of the volume of this with every set taken to failure will make your muscles sore for 4 days at least. Forget about the whole workout. However the situation changes if every set isn't taken to failure @@theweticicle7454
Perfect today is leg day
Same here
@@Soul_1406 no everyday is chest Day 👀💪💯
So because he shared his routine you gonna change your old routine to this one? Are you gonna do this everytime when someone uploads their workouts?
Same and this was already my workout minus the hip adduction abduction exercises so I said mhm I guess I’m doing something right lol
@@gustavpropovski9932 that’s exactly what I’m gonna do and I’m also gonna sleep outside his house tonight for a picture
I’m so glad I’ve been blessed with strong legs, I’ve always loved leg day and found it so fun
Recently i was told I have strong legs and I was simply glowing
Legit best shorts in the game. Ty!
Going back and forth from hip dominant to knee dominant for the first four exercises to avoid fatiguing the muscles too much so you can maximize performance is elite 🙌🏾
"This study shows" goes hard🗣🔥
Lol
the “God Damn” on the shirt sent me
Fr😂
I was like: oh hel nah my bili bil glitching on youtube?
Where?
@@ViolettSchafLPit's written in chinese
@@sheldenrattray Thanks, but I was just making a dumb joke because of the "sent me" lol
I’ve been lifting for over a decade and this is one of the best leg workout sequences I’ve ever done. I’m hella sore today and it takes a lot for me to get there.
This is going to be my new set!! Love a good leg day!!
Let's go Jeff, great short once again
Jeff doing good girls and bad girls, its been a great year
Seated leg curl: 3x10-15
Smith squats: 3x5-10
Romanian deadlift: 3x5-10
Leg extensions: 3x10-15 +myo on last set
Super set:
Seated hip adduction: 2x15-20
Seated hip abduction: 2x15-20
Standing calf raises: 4x10-15
15 seconds rest?
Calf raises aren't part of the superset
It’s adductions not abductions for the first part of the superset
No, it means a range of reps in-between, like try to do from 10 to 15 reps @@smokeweed4582
@@smokeweed4582no 10-15 reps. I think 1.5-2min rest is good
You rule, condensing this into a short is rad
As a soccer player , leg day is my favorite day !
This I crazy. I built myself a leg workout in highschool for a project that I continued well in to my 20s and this was exactly it. In the same order and everything. Briefly used normal squat bar but then went back to a gym with smith machines
Jeff...JEEEFFFFF. I just did this set today with the addition of your cable kickbacks and about DIED. Well done sir. Well done. You made this look easy.
Bro, I like your T-shirt. Because I understand it😂
😂😂😂😂
What does it say?
@@Scion15basically “god damn”
@@TC_WarDoc thanks
What is the first character? I can read 死的 but not that one.
i also always do myo reps on leg extensions, but i do leg extensions last cause after i do that i can't walk no more LOL. it's seriously underrated though and i've seen so much growth ever since ive incorporated this so im happy to see my boii Jeff is doing it too :)
Science based lifting is like finding what's meta and what buffs you more
He's just a chill guy trying to help gymbros
I need to see the chill guy edited to look like Jeff (or the other way around)
The myo-reps technique in leg extensions sounds intense. I might have to try that to really push my limits.
Dude this is actually perfect
Sorry about your attack buddy 😢
😂
Get over it😂
Bro really cares. Respect.
Wasn’t that a month ago?💀
@aljek yes but he's still in pain
This is going to be my new routine, thanks!!
Damn dude this is almost exactly my leg workout! I sub the smith squat w/ a hack squat & add a forearm exercise to superset the calve raises. Glad to see I’m on the right track!
hack squat is goated
as a neuroscientist and athlete: i highly respect the work that you do. you are changing the world by being a science communicator. this work is extremely important.
Seems like a very solid set
Been lifting for years. I’ve never incorporated hip adductors until recently. One of the worst sorenesses I’ve ever experienced lol. Ever. Take it light when starting out…
Perfect my leg day is tomorrow morning... Thankyousomuch
Same here. About to hit legs tomorrow evening.
Just don't repeat his workout, it's horrible
Don't do it. His workout is horrible
@@thewolf9851 Maybe explain why?
@@rimpak7748 Guess it by yourself
I don't train this style but it looks like your getting great results with it. The smith machine squats are great to safely go close to failure.
holy shit did you inject synthol into your arms they are massive
@tatacraft791 No, I have been training over 20 years so they have grown a lot over time, haha.
@@MarcoIsBig woah 20 years?
@@EduQuickies-w3q Yes, it's been quite the journey so far. I talk about my training experiences on here.
@@MarcoIsBig are you natural? because your arm does look insanely massive and you are lean
Did this today! Super good. ❤
Wow I feel pride, this is already my leg routine.
Can't wait to your next video!
For the seated hamstrings, that study found 1.5 times as much growth, not 1.5 times “more” growth as you said in the video (which would be 2.5 times as much). A subtle but significant distinction.
Bros got them Mall Walker 3s on
This is going in the playlist
Can you show the exercises next time oiled up?
"Your hamstrings and glutes should be stronger than your grip" FINALLY SOMEONE SAID IT. Once you get to a certain level of strength, straps are NECESSARY
if you need straps you're gay
No way this takes 45 minutes though
If the gym is empty, machines next to each other and you superset the hell out of it maybe
Depends on your rest periods. If you start a set every 3 minutes and ignore warmups, that's exactly 45 minutes (well, 42 I guess).
@@MellonVegan why would we ignore warmups though lol
@@chasecars1savelivesyou wouldnt, but 3min rests are alot for the majority of lifters. Most people shouldnt need any more than 1:30 since most arent lifting heavy enough to do damage
I've started to watch Jeff and instantly got higher rizz. really good youtuber
+ mono leg press = 10/10 leg day
Can’t go wrong with this! 💯
I’d def throw 4 Sets of Leg Press in there, bcuz why not! Lol
Aren't the press and squat the same movement?
@ In a sense. I feel Leg press Targets the quads vs a squat that uses more muscles. Both amazing but the extra Leg Press sets won’t hurt anyone!
Leg day without a leg press feels incomplete
Two hours later...
Very good program dude, I've tried this for about 3 weeks and noticed the results
i have no idea what i’m doing at the gym and i’m happy that i do something similar. although my form is not as good, i usually do these exercises but more simply haha
The two sets at the end feel like magic 🪄
jeff nippard with the drip sheesh
該死的😭😭😭😭what is that shirt Jeff ☠️
Yooo translate it for me pls.
TRANSLATE IT THEN
@@nitish2049 damn it
It means god damn it in Chinese😂
@@nitish2049👍
This is literally the workout my PT gave me a few months ago!
This is my exact leg day minus the ad/abductions. Will add those, thanks
Done this exact workout for the past few months definitely the plan A going forward
Second time doing this. Absolutely love it. Thanks for sharing Jeff!
Hyped for this leg day
Day before my leg workout
Jeff must really know my schedule
Jeff just created every gym bros leg day routine for the next year
What is dude on!!! Chest literally grew so much!!!
Damn near perfect. Great form, good workouts
Thank u for the hamstring curls research I always felt bad about not laying on those sweaty machines that look like they work better when they dont
Literally my leg day for a long time 😊
nice, bro just revealed my leg workout
The waits are bigger than you but it’s impressive your lifting that much💪💪💪
My goodness! You have gained quite a bit of size! Good for you!👍
Great shirt btw🔥
Very nice, thank you 😃
Perfect routine bro
I love it. Thx dude. Stealing this
I love your leg workout
Insane leg workout
I never skip his videos
I don’t see how people can hate you
Good workout 🔥🔥🔥
OMG this is my leg day too! Except I do single leg calf raises. And much lighter load but working on that progression!
I swear I figured this exact routine out last year guys because I love doing legs and wanted to be as strong as possible, the gym is easy just think about your body as a whole
FINALLY HIGHER VOLUME!!! LEZZGO JEFF🤙
I feel pretty good cause this is almost my exact leg workout that I came up with for myself, in this order, apart from doing abductions and adductions first. Good to know I’m on the right track.
This man Jeff really just gave us a free ppl split
Watching during leg warm up 🔥
excellent workout, it's ostensibly what i've been doing lately. the only thing i would recommend is doing calf raises first. doing them last after your legs are toast means you won't be able to go as hard as you need to in order to grow the calves. doing them first is not as systematically taxing for the rest of the workout.
Yeah this killed my legs I’m feeling it badly two days later 😢😂 thanks for sharing!🎉
Damn, mines pretty close 🙌
I start with squats-warming up light to 4 working sets
Then deadlifts
Then hamstring curls/leg extension superset
Finish the exact same as you with inner/outer hips superset and then calf raises
I swear the common consensus on whether seated or lying leg curls are better changes every other week
I enjoyed seeing the serious effort face, which would totally be your anime ultimate move.
Dope workout
Front squats on the smith is one of the best things you can do if you want to feel real pain
Yay! This is close to my leg day! Except I do the press also! Also last night I hit a PR on squat and deadlift!
Whoa - This looks exactly like my leg workouts🙉✊💪
Nice work
i love this!
Hey Jeff! I have a few recommendations suggestions for you that will fix the inherent endurance/size and strength imbalance that exists in every muscle group and might be more effective/efficient:for all of the leg exercises you could try doing unilateral/bilateral training instead so for the leg curl you could try doing the weak side first then the strong side and then doing both legs,for the squat you could try putting a dumbbell on each shoulder,for the stiff legged deadlift/rdl you could use dumbbells,for the leg extensions you would do the weak side first then the strong side and then both