*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/100-leg-workout If you don’t win, no worries, you’re not going away empty handed. 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…
@@I3lackI3lock Depends on time…With each workout/muscle group taking about 30, if I have an hour, I will combine groups for Push Pull Legs split. I only have 3 days available each week, so rest is built in.
I have a query about this leg routine. So if ignition set is counted as 1 single set, the ER rep can be considered as the second. From what I’ve read and heard, 3 sets are optimal for muscle growth and hypertrophy.. so does this benefit your muscles? Just wanted to clarify this doubt, and I’d be happy if you explain something that im missing. Thank you!
@@deexith9559hey! So the ignition program basically works as a “muscle weaker/destroyer” in order for your muscles to grow, they need to be destroyed. (Literally) so ignition is what lights up the muscles, and each set until 20 is what destroys the specific muscle. With each rep, it gets tougher and tougher and its much more effective than 3 set workouts. Cheers!
Thanks for the videos my man. I have congestive heart failure and started working out about 14 months ago. Your workouts have turned me into muscle. Thanx man have a good day😃
Did squats for years, to the point of hurting my knees a couple of times. Found myself in lockdown, no gym, but with dumbbells. Did tough Bulgarian split squats, high reps, put more muscle on my legs in quicker time than ever. Now have them in my routine for good.
Love the video, Jeff and crew! I have a ridiculous number of requests, but these two are top priority: a video of your favorite correctives (total body) and how/when you might program them? And a science-based flexibility program-to maintain athletic explosiveness and increase range of motion. Thanks!
Thank you for adding LEGS to your 💯 series. Please seriously consider an abs or core 💯 as well. That would nicely round out your program. Thanks for all you do for us!
Jeff thanks for these vids. Lately I’ve been struggling with my leg workouts so this helps a lot. I must say you’re one of the TH-camrs who inspired me to start making my own vids on YT. Thanks for that🙏🏻
I just finished this workout, and WHAT A BURN! I will admit that I did start off with back squat and front squat, but ultimately finished with Bulgarian, RDL, and seated calf raise. As usual-Another great video!
Hey Jeff, quick question! I was wondering what you think of hybrid training styles? I really want to get into calisthenics, and do some circuits for better strength endurance, but don't want to lose any max strength or muscle gains. What do you think? Thanks again for always delivering such kick-ass content!
As long as you're eating properly and leave adequate time to recover, having a varied workout program that includes different training styles such as calisthenics, cardio, weight training is perfectly manageable and won't result in any loss of gains. As long as you aren't overtraining, incorporating a mixture of exercises can actually be an incredibly effective way of building full body strength and muscle, while also staying lean.
@@DarkPlaysThings Thanks man, I appreciate it! Also I am totally guessing at the number in your username, but if it's what I think it is, happy belated birthday!
Never skip legs day! Thanks for this workout, I'm working out from home so there are some exercises I do instead. But thanks for the motivation, I also started filming my workouts and I really love that, hope one day to become such a great fitness influencer as you!,
It would be awesome if sometime you can touch on how you decide between (8 ignition, 15 effective) vs. (12 ignition, 20 effective). I've been trying to apply these ideas to almost everything since seeing your 100 chest/back videos, and am happy to see the (8, 15) bulgarian split squat recommendation. (12, 20) was killing me. Thank you! Your content rocks (and your programs and ab app)
My guess would be how intense the exercise is and how much effort would be needed to complete it and then how many reps you could do after the 15 rp (also it may be so you can do a heavier weight for the exercise if the ignition set is lower)
@@davidquirke5964 yeah I was thinking similarly but if this were true then the calf exercise in this video would be (12, 20). I’m guessing it’s nuanced which is why it’d be interesting to hear Jeff talk about the logic / trade offs
@@Jonathan-oe5et I can’t say yes or no definitively but I can say that it makes me sore as hell. After (12, 20) bulgarian split and (12, 20) single leg RDLs (not in this video), I am sore for many days
You are absolutely right. I made the experience that the spanish squat is the most intensive squat ever. I use two heavy Green Bands (approx. 70lb - one per leg) and additionally two 80lb dumbells. I step back untill the tension is very high. The Quads are steadily unter tension. Then I perform the squats. This exercise follows the theory of isokinetic training. Constant tension and a moving part. Time unter tension is high and you feel the deepest burn ever.
The best cue I've ever learned for the Romanian deadlift is to, through the feet, push the hips BACK&UP towards the corner of where the wall and the ceiling meet
I’ll be 58 in three months, look damn good for my age, but lost a lot of muscle over the years because of scoliosis and stress, which caused me to not only miss a lot of workouts, but also to just do short workouts to keep me looking good for my age. This video came to me at a much needed time, because I’m 6 foot five, 200 pounds, very lean legs, and I’d like to put some mass on them. I have the adjustable bow flex dumbbells at home, plus a 50 pound kettlebell, so I’m going to try this workout at home before I try it at the gym. Absolutely love this channel.
It's easy to lose muscle at our age, I'm 60 and have gone through similar things. After knee surgery at 58, I went downhill real fast, lost a ton of muscle while I recovered, got to a point that my legs were so weak I couldn't squat. This looks like a killer exercise, just what I need. You can do this, just ease into it.
This is a great leg workout! The concept of effective reps is so important and you've outlined it perfectly. The combination of exercises targeting quads, glutes, hamstrings and calves is perfect for a full leg workout. The inclusion of ignition sets is a great way to pre-fatigue the muscles and get to the effective reps more quickly. The workout seemed challenging but also very effective. I also share workout videos on my channel that focus on music playlists that would be great workout companions, I think they would be a great addition to this workout routine. Keep up the great work!
How do you prevent leg exhaustion and pain after leg workouts? Most people's legs feel like jello the day after, and it takes a few days for them to feel semi-normal again. In turn, making them not want to do legs as often or at all.
@@the14shoa One way to prevent leg exhaustion and pain after leg workouts is to properly warm up before starting the workout. This can include dynamic stretching and light cardio to get the blood flowing to the muscles. It's also important to properly cool down after the workout by stretching the muscles. Additionally, incorporating rest days and proper nutrition can aid in recovery and prevent muscle soreness. And also, it's good to start with a lower weight and gradually increase it as you build strength and endurance. Avoiding overtraining by cycling through different workout routines and avoiding working the same muscle group too frequently can also help prevent fatigue and pain.
@@the14shoa People tend to stuff useless volume into their leg workouts. Fatigue is normal, I mean try lifting anything above your head after a shoulder workout lol. But there should never be pain or dysfunction. Anyway, you'd be surprised how far just 9-15 total sets in a a workout can get you. Just do less but more intense work.
Unpopular fact. If you do pull ups. Squats. Push press. Farmer carry. Rows deadlift. You don’t need a focused AB workout. 90% of your abs job is to keep you erect. Most people spend 90% of their AB work curling up. Do 15 minutes on a Concept2 and you won’t find a better AB workout. With limited time to be in the gym, your time is better spent in other areas than stomach focused. Your stomach will be developed ancillary to the compound lifts.
25th June 2023, start Exercise 1: 10kg... increase to 12kg Exercise 2: 15kg each side on 20kg barbell... Increase to 17.5kg each side Exercise 3: skipped due to incapacity .. try with 5kg next time. Exercise 4: should be 23.8kg Exercise 5: skipping due to time constraints Exercise 6: 14kg each... Do 28 each next time
I've been doing all my workouts with 12 - 20 effective rep workouts since I first saw your video about it a couple months ago. I've busted through plateaus that I was stuck on for nearly a year. In some ways it's brutal but in others it's actually easier mentally because you can stop reps when needed.
1. Pre Exhaustion is a good technique for hypertrophy 2. This isn't pre exhaustion, reducing rest time using rest pause is one of the best ways to progressive overload, not just increasing weighy.
@@nomnomyourmom Depending on your training session structure. If you're doing full body trainings (every set to failure), fatigue management is much more important. So better to rest fully & hit your muscle angles hard.
Thank you Jeff for this video. I find the Spanish squat really interesting, being lately an absolute enthusiast of band training. Could you develop an entire program using just dumbbells and bands? That would be a step up for both your only dumbbells and only bands programs. Thanks again for the inspiration!
0:31 DB Bulgarian Split Squats 2:02 Barbell RDL 3:01 DB Alt. Reverse Lunges 4:04 Cable Pullthroughs 5:10 Spanish Squats 6:19 DB Seated Calf Raise 7:28 breakdown I copied someone using it for self reference
That calves exercise looks nice and easy to do. In my gym there's machines for seated and standing calves, but this appears to be a good alternative just in case. 👌
Hey mate good workout thanks!! My only suggestion would be trying to group the apparatus that you use. In a busy gym it can be a pain to get an apparatus that is free so I like to do as many exercises as I can once I do. If this isn't possible due to the anatomy then I get it. Cheers
Added the previous 100 workouts to my routine and damn does it leave you sore.. I lift on my lunch break (1 hour) so these have been great for time saving and they leave you absolutely gassed. Good stuff and I endorse these 100 workouts.
Grabed 30kg dumbells. Grip and forearm failed at 3rd rep. It's decided then. I need to train arms, so later I could train my legs. - every skiper of the leg day😆
I'm wondering if anyone has this same issue, I'm able to recover fairly quick from leg day. But when I do RDLs it takes me over a week for my hamstrings to recover. Anyonelse have this issue? I do all the stretching and warming up but something about RDLs...
I am loving this 💯 workout series! Like a lot of people I’m not good at pushing myself to really put in the effort it takes to get results. With these workouts I don’t feel like I have to push myself because the needed effort is baked into the workout. The motivation is mostly out of my hands. All I have to do is show up and follow Jeff’s instruction to the letter and every targeted muscle will get lit up in under an hour!
I did this work out yesterday. Thanks so much for sharing your passion Jeff! And for these effective reps workouts in particular. They're so well thought out and are such an ingenious way to make the work count. I don't think exercise has ever felt this productive. I love the connection to the Arnold quote. It also reminds me of Mohammed Ali's quote: "I only start counting when it starts hurting because they're the only ones that count. That's what makes you a champion."
Hey Jeff, been following you for years and eventhough i see people come and criticizing you, you have been amazing in teaching me the right form, technique, clearing myths and most important explaining with science. Thank you!!
Genius beyond par. It may appear “no knee exercises”. Yet, after following this only for 5-weeks or so, part of legs thanking me the most is actually my knees. Of course, every other part also feels like dancing (3-days after the workout though, because it takes approx. 48-72 hrs to recover from this workout).
Today is my leg day and this is interesting. But I'm not sure if I can do it. I tried Jeff's 100 Chest workout yesterday. One problem that I had is when I was done with the dumbbell bench press, the cable machines were taken. I waited for a little bit but they weren't going to open soon. I went to the incline dumbbell bench press. When I tried dips, I had nearly no energy left. The cables finally became available. I have one big issue and I have MS. After the training, I could barely walk. If you're healthy, I think this is a great workout.
Typo in the screenshot - last 2 exercises are numbered '5'. Anyway - I just completed this long-awaited workout and i'm instantly in love with it :) thanks so much
Surely, Jeff did it to make the leg workout feel easier: You glance at the end and think "alright, 5 sets in total", then when you think it's over, you realize you'll need to push yourself for yet another set, lol.
All solid movements I prescribe all of them to my clients and do them myself. Paused RDLs are the 🐐, although for calves I prefer single leg calf raises while lightly holding onto a rack, when done with 15-30lb they give an insane calf pump ! Easy to setup too, just use a backpack
Thank you Jeff for allowing us the opportunity to screenshot the workout. The fact that you make this available to the public says tons about the kind trainer and person you are. 👍
Easier said than done. That ignition set is no joke. Especially when you have a full time job school and family. But you get out what you put in. I trust athlean x so much that I don't even watch or listen to any other youtubers advice on working out. I was in the army for 6 years and I've been working out for 15years. Anyway I've been running my lips so I have to restart the video.
Another simple cue to help with balance for reverse lunges that I teach people, which is kinda obvious but it works - Dont think about bending the front leg, just focus on dropping the back knee. This normally helps most people get balanced instantly and can be applied to a forward stepping lunge too.
Exactly 21 years ago, my trainer told me that if I truly wanted to grow calves, I should not do it in gym. Instead, I should walk 5km (about 3 miles) -in under an hour, on a road that has declines and inclines. He emphasized that it should be an actual road and not a treadmill. I did this for 6 months 21 years ago and my calves grew incredibly huge and well shaped. About 15 years ago, I got 2 successive hernia injuries and completely stopped working out. My calves were the only things remaining from my bodybuilding days. I started back up about 6 months ago, and from the get-go my calves (which I haven't trained in 21 years) are still at the level of a lot of the pro builders in my gym. After 6 months of walking again now, my calves are now the best calves in my entire region. (My waist and the rest of my body could be best described as dad bod though. )
Imo squats are king. However I do like the leg press cause I can overload my legs more than what my back can handle, which has been developing my legs faster. I also like dl or trap bar, depending on the mobility. I'll do these at different sessions, for ex squats on Monday, dls on Friday, giving my legs ample time to recover. And that's pretty much it for legs. Maybe a few bw bridges, but normally my legs are smoked just from these alone. I seen a lot of peeps complaining about knee pain, so pay attention to your technique go lighter and more reps, and I'd recommend taking glucosamine.
Hi Jeff. I have 2 very important questions about this workout. 1. I have been doing it and I use a lot mi forearms. They hurts, and the weight is limited by my forearms and not my legs. Is this correct? Almost all the legs routines don't use forearms or shoulders. But this routine it looks like upper body routine. And theres my second question. If I do push and pull the day after and the day before this legs routine, it counts as a rest day for the upper part of the body? Of this legs routine consider that you works upper side, and should rest the day after, before an upper body routine?
Thank you for your quality content! And for free !!?!? It almost feels like I should owe you for all this. Your training instruction is far away the best I’ve come across anywhere.
Love the 100 series workout. Is the here a specific sequence they should be done in? Also should we do both leg portions as well? There are some overlapping exercises. Thanks and keep up the awesome work!
I've completed all your 100 exercise series! By the way I've been watching your videos for nearly 8 years now, you never let us down with your content Athlean 🙂
Jeff I loved the workout but I have a question ¿Is there a way I can recover quicker? Last time I did this workout I spent 3 days groaning every time I had to sit or stand up 😅
@@aaronpaul1 Thank you very much man, I ended up just spacing the workouts enough to recover and dropping the weight a little so I can function til I adapt. Thaks for the advise
Hey Jeff, I have a noob question. How come I built 12kg of muscle in a year with very little protein per day, I am currently 65kg and basically consumed around 40g a day. Since the recommended amount is around 2g per kg I am a bit confused and can't make sense of it ? Thanks !
@@StrengthHacksCoaching will keep in mind ! The past 2 months I haven't seen the same growth tho so I was wondering if I should start quantifying my protein income.
*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.
giveaway.athleanx.com/ytg/100-leg-workout
If you don’t win, no worries, you’re not going away empty handed. 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…
Yess
I never win 😉
Я тоже никогда не выигрываю сдаётся мне что это развод
I didnot win…!!
Has someone ever won this?
Only Trust this guy....
Never skip LEGS!
Even the middle leg.
@@dipendermaan1315 what's middle leg
How else do you skip? With our arms😂
@@abhishekj.4246 🙈
I skip legs all the time, and just wear pants
This entire 💯 series has broken my plateau and I’ve made gains like never before!!! Thank you!!!!
Hey, can you tell me do you give each muscle a day and take a day or 2 rest ? Or do multiple muscles at the same day
@@I3lackI3lock Depends on time…With each workout/muscle group taking about 30, if I have an hour, I will combine groups for Push Pull Legs split. I only have 3 days available each week, so rest is built in.
I have a query about this leg routine. So if ignition set is counted as 1 single set, the ER rep can be considered as the second. From what I’ve read and heard, 3 sets are optimal for muscle growth and hypertrophy.. so does this benefit your muscles? Just wanted to clarify this doubt, and I’d be happy if you explain something that im missing. Thank you!
Me too bro
@@deexith9559hey! So the ignition program basically works as a “muscle weaker/destroyer” in order for your muscles to grow, they need to be destroyed. (Literally) so ignition is what lights up the muscles, and each set until 20 is what destroys the specific muscle. With each rep, it gets tougher and tougher and its much more effective than 3 set workouts. Cheers!
Thanks for the videos my man. I have congestive heart failure and started working out about 14 months ago. Your workouts have turned me into muscle. Thanx man have a good day😃
Defiantly bro
0:31 DB Bulgarian Split Squats
2:02 Barbell RDL
3:01 DB Alt. Reverse Lunges
4:04 Cable Pullthroughs
5:10 Spanish Squats
6:19 DB Seated Calf Raise
7:28 breakdown
Thanks
Thanks
thank you :D
Did squats for years, to the point of hurting my knees a couple of times. Found myself in lockdown, no gym, but with dumbbells. Did tough Bulgarian split squats, high reps, put more muscle on my legs in quicker time than ever. Now have them in my routine for good.
Awesome!
Bulgarian squats are the hardest exercise. Which makes me love them more.
I did bulgarian split squats yesterday and i shed a tear after it😭🤣 tears of joy and pain
I had no love for leg day and the split squats just turned that around for me. Absolutely brutal and rewarding!
Does it also build strength, with the muscle?
Love the video, Jeff and crew! I have a ridiculous number of requests, but these two are top priority: a video of your favorite correctives (total body) and how/when you might program them? And a science-based flexibility program-to maintain athletic explosiveness and increase range of motion. Thanks!
Would love to see a flexibility / mobility routine as well!
Thank you for adding LEGS to your 💯 series. Please seriously consider an abs or core 💯 as well. That would nicely round out your program. Thanks for all you do for us!
Bro I want to ask that can I follow this routine if I am suffering from bow legs pls guide me love from India 👍
Follow any of his abs exercise it will work 💯 experienced*
@@shivanshyadav1756 u should do glutes exercises to fix that 💯 but without weights
Defiantly bro
I followed this exact routine and I am sore… it’s way less than my normal 4 sets of 10-12reps hmmmmmm crazy
Reference
0:32 db Bulgarian squat
1:26 -15 effective reps
2:00 Barbell RDL (12 rep)
3:00 db reverse lunge
4:04 cable pullthrough
5:08 db Spanish squats
6:15 calf raises
7:27 summary
How many sets should I do when im doing these exercises. !?
Jeff thanks for these vids. Lately I’ve been struggling with my leg workouts so this helps a lot. I must say you’re one of the TH-camrs who inspired me to start making my own vids on YT. Thanks for that🙏🏻
youve had a good transformation man. keep at it
@@johnmarshallyt thanks man! Means a lot🙏🏻
So have i
Looks like a tough routine. Game on. Thanks brother.
Love this attitude my brother 🤙🤙💪
Tried the leg workout the other day for the first time. Really made my heart pumping, and the muscle fever already kicked in the same evening.
I just finished this workout, and WHAT A BURN! I will admit that I did start off with back squat and front squat, but ultimately finished with Bulgarian, RDL, and seated calf raise. As usual-Another great video!
5x5 squats heavy asf plus Jeff’s workout after , a beauty of a workout
I will always start my leg days with barbell squat.
Lol damn i shouldve pushed my workout back an hour 🤣 ill try this next time
Always coming out with accurate workouts. Thanks again 🙏🏼
Hey Jeff, quick question! I was wondering what you think of hybrid training styles? I really want to get into calisthenics, and do some circuits for better strength endurance, but don't want to lose any max strength or muscle gains. What do you think? Thanks again for always delivering such kick-ass content!
As long as you're eating properly and leave adequate time to recover, having a varied workout program that includes different training styles such as calisthenics, cardio, weight training is perfectly manageable and won't result in any loss of gains. As long as you aren't overtraining, incorporating a mixture of exercises can actually be an incredibly effective way of building full body strength and muscle, while also staying lean.
@@DarkPlaysThings Thanks man, I appreciate it! Also I am totally guessing at the number in your username, but if it's what I think it is, happy belated birthday!
@@gael7w802 Haha, indeed it is. Thank you very much.
Never skip legs day!
Thanks for this workout, I'm working out from home so there are some exercises I do instead. But thanks for the motivation, I also started filming my workouts and I really love that, hope one day to become such a great fitness influencer as you!,
im also working out from home and i was running out of leg exercises until i saw this video.
Defiantly bro
Been following you Jeff for a while love training legs turning the big 50 this year
I have a problem with my forearms , they hurt and can not withstand heavy weights, any tips ? Or could that be an injury ?
It would be awesome if sometime you can touch on how you decide between (8 ignition, 15 effective) vs. (12 ignition, 20 effective). I've been trying to apply these ideas to almost everything since seeing your 100 chest/back videos, and am happy to see the (8, 15) bulgarian split squat recommendation. (12, 20) was killing me. Thank you! Your content rocks (and your programs and ab app)
My guess would be how intense the exercise is and how much effort would be needed to complete it and then how many reps you could do after the 15 rp (also it may be so you can do a heavier weight for the exercise if the ignition set is lower)
Has it been helping you grow more muscle?
@@davidquirke5964 yeah I was thinking similarly but if this were true then the calf exercise in this video would be (12, 20). I’m guessing it’s nuanced which is why it’d be interesting to hear Jeff talk about the logic / trade offs
@@Jonathan-oe5et I can’t say yes or no definitively but I can say that it makes me sore as hell. After (12, 20) bulgarian split and (12, 20) single leg RDLs (not in this video), I am sore for many days
On the 100 glute series reverse lunges are 12/20 but here they are 8/15
I love this series but I wish you would do something for us home gym guys with just dumbbells and barbells. No cables or machines.
Ok did this today and omg I have worked my legs every week. Never had I been so weak afterwards. I love this workout. Brutal but affective
You are absolutely right. I made the experience that the spanish squat is the most intensive squat ever. I use two heavy Green Bands (approx. 70lb - one per leg) and additionally two 80lb dumbells. I step back untill the tension is very high. The Quads are steadily unter tension. Then I perform the squats. This exercise follows the theory of isokinetic training. Constant tension and a moving part. Time unter tension is high and you feel the deepest burn ever.
1. DB Bulgarian Split Squad - 8 rep ignition, then 15 rep. 0:30
2. Barbell RDL - 12 rep ignition, then 20 rep. 2:02
3. DB Alt. Reverse Lunge - 8 rep Ignition, then 15 rep. 3:00
4. Cable Pullthrough - 12 rep ignition then 20 rep. 4:03
5. DB Spanish Squat - 8 rep ignition then 15 rep. 5:10
6. DB Seated Calf Raises - 8 rep ignition then 15 rep. 6:18
The best cue I've ever learned for the Romanian deadlift is to, through the feet, push the hips BACK&UP towards the corner of where the wall and the ceiling meet
"women weaken legs"
I’ll be 58 in three months, look damn good for my age, but lost a lot of muscle over the years because of scoliosis and stress, which caused me to not only miss a lot of workouts, but also to just do short workouts to keep me looking good for my age.
This video came to me at a much needed time, because I’m 6 foot five, 200 pounds, very lean legs, and I’d like to put some mass on them. I have the adjustable bow flex dumbbells at home, plus a 50 pound kettlebell, so I’m going to try this workout at home before I try it at the gym.
Absolutely love this channel.
It's easy to lose muscle at our age, I'm 60 and have gone through similar things. After knee surgery at 58, I went downhill real fast, lost a ton of muscle while I recovered, got to a point that my legs were so weak I couldn't squat. This looks like a killer exercise, just what I need.
You can do this, just ease into it.
My problem is that I haven't done a workout in 8months and currently my forearms/grip cannot currently support the weight my legs can
More farmer carry
Do his perfect beginner workout
This is a great leg workout! The concept of effective reps is so important and you've outlined it perfectly. The combination of exercises targeting quads, glutes, hamstrings and calves is perfect for a full leg workout. The inclusion of ignition sets is a great way to pre-fatigue the muscles and get to the effective reps more quickly. The workout seemed challenging but also very effective. I also share workout videos on my channel that focus on music playlists that would be great workout companions, I think they would be a great addition to this workout routine. Keep up the great work!
How do you prevent leg exhaustion and pain after leg workouts? Most people's legs feel like jello the day after, and it takes a few days for them to feel semi-normal again. In turn, making them not want to do legs as often or at all.
@@the14shoa One way to prevent leg exhaustion and pain after leg workouts is to properly warm up before starting the workout. This can include dynamic stretching and light cardio to get the blood flowing to the muscles. It's also important to properly cool down after the workout by stretching the muscles. Additionally, incorporating rest days and proper nutrition can aid in recovery and prevent muscle soreness. And also, it's good to start with a lower weight and gradually increase it as you build strength and endurance. Avoiding overtraining by cycling through different workout routines and avoiding working the same muscle group too frequently can also help prevent fatigue and pain.
@@the14shoa People tend to stuff useless volume into their leg workouts. Fatigue is normal, I mean try lifting anything above your head after a shoulder workout lol. But there should never be pain or dysfunction. Anyway, you'd be surprised how far just 9-15 total sets in a a workout can get you. Just do less but more intense work.
There's a reason why this guy has 13.1M followers.
Great timing. I’m doing legs tomorrow thank you 🙏🏽
As someone who’s always avoided leg workouts until recently this is great advice
@athleanx Hi Jeff, any advice or changes I should make to my leg workout after a hip replacement?
Only ABS 100 left. Already doing all other 100 workouts ! Thank you Jeff.
Unpopular fact.
If you do pull ups. Squats. Push press. Farmer carry. Rows deadlift. You don’t need a focused AB workout. 90% of your abs job is to keep you erect. Most people spend 90% of their AB work curling up.
Do 15 minutes on a Concept2 and you won’t find a better AB workout. With limited time to be in the gym, your time is better spent in other areas than stomach focused. Your stomach will be developed ancillary to the compound lifts.
@@ChiliDavis43 that's a hard cop out. Even Jeff would disagree.
We all asked for it - but maybe be careful what you wish for 😂
Been waiting a LONG time for this one!
25th June 2023, start
Exercise 1: 10kg... increase to 12kg
Exercise 2: 15kg each side on 20kg barbell... Increase to 17.5kg each side
Exercise 3: skipped due to incapacity .. try with 5kg next time.
Exercise 4: should be 23.8kg
Exercise 5: skipping due to time constraints
Exercise 6: 14kg each... Do 28 each next time
I've been doing all my workouts with 12 - 20 effective rep workouts since I first saw your video about it a couple months ago. I've busted through plateaus that I was stuck on for nearly a year. In some ways it's brutal but in others it's actually easier mentally because you can stop reps when needed.
Does this workout actually works?
@@aleksandrsmatiss6469 oh yes
Ah yes, bulgarian split squats. The true meaning of no pain, no gain
I used this approach on my chest/tris workout today and I was absolute jelly by the end of the workout. Thank you for the amazing coaching!!
Pre-fatiguing muscle doesn't make much sense if your goal is OPTIMAL HYPERTROPHY & MINIMALISTIC TRAINING
1. Pre Exhaustion is a good technique for hypertrophy
2. This isn't pre exhaustion, reducing rest time using rest pause is one of the best ways to progressive overload, not just increasing weighy.
@@nomnomyourmom Depending on your training session structure. If you're doing full body trainings (every set to failure), fatigue management is much more important. So better to rest fully & hit your muscle angles hard.
@@mikeskylark1594
1. This is bro split, not total body.
2. This still isn't pre-exhaustion, it's rest pause.
Thank you Jeff for this video. I find the Spanish squat really interesting, being lately an absolute enthusiast of band training. Could you develop an entire program using just dumbbells and bands? That would be a step up for both your only dumbbells and only bands programs.
Thanks again for the inspiration!
Ah yes anything for Daniel
he has a DB and Band workout program
He has that at his store. Elastix is the band one
0:31 DB Bulgarian Split Squats
2:02 Barbell RDL
3:01 DB Alt. Reverse Lunges
4:04 Cable Pullthroughs
5:10 Spanish Squats
6:19 DB Seated Calf Raise
7:28 breakdown
I copied someone using it for self reference
That calves exercise looks nice and easy to do. In my gym there's machines for seated and standing calves, but this appears to be a good alternative just in case. 👌
Hey mate good workout thanks!!
My only suggestion would be trying to group the apparatus that you use. In a busy gym it can be a pain to get an apparatus that is free so I like to do as many exercises as I can once I do. If this isn't possible due to the anatomy then I get it.
Cheers
Added the previous 100 workouts to my routine and damn does it leave you sore.. I lift on my lunch break (1 hour) so these have been great for time saving and they leave you absolutely gassed. Good stuff and I endorse these 100 workouts.
you are amazing man. thanks for sharing all this info with us
As always Jeff excellent constructive and informative content and I for one are loving the 100 workouts.
Grabed 30kg dumbells. Grip and forearm failed at 3rd rep. It's decided then. I need to train arms, so later I could train my legs. - every skiper of the leg day😆
been waiting for this one 🙏
I'm wondering if anyone has this same issue, I'm able to recover fairly quick from leg day. But when I do RDLs it takes me over a week for my hamstrings to recover. Anyonelse have this issue? I do all the stretching and warming up but something about RDLs...
I would use a foam roller on your hams at the end of the day on the day that you do them.
@@brianpolston9713 Ive been foam rolling consistently for 3 years now
I am loving this 💯 workout series! Like a lot of people I’m not good at pushing myself to really put in the effort it takes to get results. With these workouts I don’t feel like I have to push myself because the needed effort is baked into the workout. The motivation is mostly out of my hands. All I have to do is show up and follow Jeff’s instruction to the letter and every targeted muscle will get lit up in under an hour!
Been using the 100 method for the past month or so and loving it! Definitely works.
I did this work out yesterday. Thanks so much for sharing your passion Jeff! And for these effective reps workouts in particular. They're so well thought out and are such an ingenious way to make the work count. I don't think exercise has ever felt this productive.
I love the connection to the Arnold quote. It also reminds me of Mohammed Ali's quote: "I only start counting when it starts hurting because they're the only ones that count. That's what makes you a champion."
LEGS ARE KILLING YOUR GAINS
Hey Jeff, been following you for years and eventhough i see people come and criticizing you, you have been amazing in teaching me the right form, technique, clearing myths and most important explaining with science. Thank you!!
How do i workout the third leg?🤔
Genius beyond par. It may appear “no knee exercises”. Yet, after following this only for 5-weeks or so, part of legs thanking me the most is actually my knees. Of course, every other part also feels like dancing (3-days after the workout though, because it takes approx. 48-72 hrs to recover from this workout).
I do knee exercise
Nice another workout 💪🏻🔥
Today is my leg day and this is interesting. But I'm not sure if I can do it. I tried Jeff's 100 Chest workout yesterday. One problem that I had is when I was done with the dumbbell bench press, the cable machines were taken. I waited for a little bit but they weren't going to open soon. I went to the incline dumbbell bench press. When I tried dips, I had nearly no energy left. The cables finally became available.
I have one big issue and I have MS. After the training, I could barely walk. If you're healthy, I think this is a great workout.
Typo in the screenshot - last 2 exercises are numbered '5'. Anyway - I just completed this long-awaited workout and i'm instantly in love with it :) thanks so much
Surely, Jeff did it to make the leg workout feel easier:
You glance at the end and think "alright, 5 sets in total", then when you think it's over, you realize you'll need to push yourself for yet another set, lol.
The 100 series is amazing! I've never felt so much pain in muscles consistently from other training approach
4:30 wont be seeing me doing that, end up on the web with those😂😂😂
Your loss
All solid movements I prescribe all of them to my clients and do them myself. Paused RDLs are the 🐐, although for calves I prefer single leg calf raises while lightly holding onto a rack, when done with 15-30lb they give an insane calf pump ! Easy to setup too, just use a backpack
You are the man who make my perfect body..thanku so much .god bless your familys n friends..love from nepal
Thank you Jeff for allowing us the opportunity to screenshot the workout. The fact that you make this available to the public says tons about the kind trainer and person you are. 👍
Is there a way to improve knee stability when training legs?
Easier said than done. That ignition set is no joke. Especially when you have a full time job school and family. But you get out what you put in. I trust athlean x so much that I don't even watch or listen to any other youtubers advice on working out. I was in the army for 6 years and I've been working out for 15years. Anyway I've been running my lips so I have to restart the video.
@@nathankarvelas yes.
Source: it was revealed to me in a dream
No squats? I'm Gunna faint
Some damn good content right here
Jeff finally recognising calves as a muscle group, i have lived my life
Another simple cue to help with balance for reverse lunges that I teach people, which is kinda obvious but it works - Dont think about bending the front leg, just focus on dropping the back knee. This normally helps most people get balanced instantly and can be applied to a forward stepping lunge too.
Picking a weight at the 8-12 rep mark is the hardest part
Exactly 21 years ago, my trainer told me that if I truly wanted to grow calves, I should not do it in gym. Instead, I should walk 5km (about 3 miles) -in under an hour, on a road that has declines and inclines. He emphasized that it should be an actual road and not a treadmill. I did this for 6 months 21 years ago and my calves grew incredibly huge and well shaped.
About 15 years ago, I got 2 successive hernia injuries and completely stopped working out. My calves were the only things remaining from my bodybuilding days.
I started back up about 6 months ago, and from the get-go my calves (which I haven't trained in 21 years) are still at the level of a lot of the pro builders in my gym. After 6 months of walking again now, my calves are now the best calves in my entire region. (My waist and the rest of my body could be best described as dad bod though. )
Hey Jeff, could u post a video talking about the gym for teenagers, answering some questions like, is it good or bad for them?
@@aaronpaul1 I want to know if the gym is good or bad for teenagers, that’s my principal question
Imo squats are king. However I do like the leg press cause I can overload my legs more than what my back can handle, which has been developing my legs faster.
I also like dl or trap bar, depending on the mobility.
I'll do these at different sessions, for ex squats on Monday, dls on Friday, giving my legs ample time to recover. And that's pretty much it for legs. Maybe a few bw bridges, but normally my legs are smoked just from these alone.
I seen a lot of peeps complaining about knee pain, so pay attention to your technique go lighter and more reps, and I'd recommend taking glucosamine.
Monday and Thursday Leg Day is about to get that much better! Thank you, Jeff! 🦵
Hi Jeff. I have 2 very important questions about this workout.
1. I have been doing it and I use a lot mi forearms. They hurts, and the weight is limited by my forearms and not my legs. Is this correct? Almost all the legs routines don't use forearms or shoulders. But this routine it looks like upper body routine. And theres my second question. If I do push and pull the day after and the day before this legs routine, it counts as a rest day for the upper part of the body? Of this legs routine consider that you works upper side, and should rest the day after, before an upper body routine?
Then you have weak grip, not letting it participate in compound lifts is how you keep them weak
You can train upper body the day after, except for Low Back, this does not target upper body
Can you have a buddy spot you during the cable pullthroughs?
Thank you for your quality content! And for free !!?!? It almost feels like I should owe you for all this. Your training instruction is far away the best I’ve come across anywhere.
Jeff plays chess with himself to avoid brain muscle imbalance
That imbalance joke is getting worn out don't u think
@@gustavoleyva1973 That's what Jeff's right bicep said
I just threw up mid training then continued, this is so intense 💀
Dang my legs are trembling 💦
Damnit! I just did legs yesterday, and NOW I see this.
Love the 100 series workout. Is the here a specific sequence they should be done in? Also should we do both leg portions as well? There are some overlapping exercises. Thanks and keep up the awesome work!
Chest
Back
Leg
Shoulder
Arm
Glute
How can I get better balance with the Bulgarians? Whenever I do them I am more focused on not falling over than my form.
Wqtch this video
_Single Greatest Leg Exercise (NO MISTAKE!) - athleanx
Great leg workout 🏋🏾, everytime I watch your videos I learn something new and I feel motivated
I've completed all your 100 exercise series! By the way I've been watching your videos for nearly 8 years now, you never let us down with your content Athlean 🙂
what is the difference between 100 and "perfect" workout videos?
The difference is you don't do one with the exclusion of others
plan on doing this today! do you happen to recall where the blue rope is from? i looking for extra long and that looks ideal
This 100 rep workout is fantastic. How many times per week should they be done?
Chest
Back
Leg
Shoulder
Arm
Glute
I have calf pain when i do deep squat
Jeff I loved the workout but I have a question ¿Is there a way I can recover quicker? Last time I did this workout I spent 3 days groaning every time I had to sit or stand up 😅
3 days are enough for you to come back and do the 100 Glute workout, your body will adapt eventually
@@aaronpaul1 Thank you very much man, I ended up just spacing the workouts enough to recover and dropping the weight a little so I can function til I adapt. Thaks for the advise
Any advice for someone who's grip strength is the limit at the end of the set. NOT MY LEGS
My hands are fucking killing! Legs aren't fatigued.
I thought my hands would catch up, but here we are
Is there an effective way to do this at home without weights?
Iam 38 years old, how many times a week should I do leg workouts?
Learn what a training split is
At my gym those pull thrus have become known as "fish ropes". Not sure who started it there but it's stuck.
Hey Jeff, I have a noob question. How come I built 12kg of muscle in a year with very little protein per day, I am currently 65kg and basically consumed around 40g a day. Since the recommended amount is around 2g per kg I am a bit confused and can't make sense of it ? Thanks !
Sounds like you have great genetics! Keep it up, carbs are also protein-sparing so if you eat a lot of them, you can get by with less protein
@@StrengthHacksCoaching will keep in mind ! The past 2 months I haven't seen the same growth tho so I was wondering if I should start quantifying my protein income.
@@PhantomWowfull you only need at least 0.8g per pound of bodyweight a day