Mike thurston Leg day 1 (Quads& Calfs Focus) 1.Barbell Front Squats 1:384:49 2. Narrow Feet Stand Leg Press 6:25 3. Leg Extensions 10:08 4. Heel elevtated DB Squats 14:55 5. Seated Calf Raises 18:24
You just gave me the motivation i need for the next 2 months. You are giving so important details on your workout, especially about ego lifting. Man you are a legend ;)
I also trained all the different leg muscles at once and doing this split for The first time my legs were in pieces for a good 4 days 😂 cheers for the updated splits Mike they are great and good to keep the app fresh
I never trained legs properly until last year when I developed golfers elbow. I would pre exhaust the quads on the leg extension , working up to the heaviest weight and then doing drops sets. Best one I find is the Nautilus plate loaded one.Then move onto a big compound one like leg press or squat/ belt squat machine .Can I just comment I noted that there was some negative "self-talk" going on there in between sets AND during at least one set . Maybe you were just tired. But there is no need for it Champ! You have superb leg balance and separation.
8:39 thats a nice leg press machine - a bit like teh cyber one- the hinge means there is less direct impact through the spine like you see on the sled- type leg presses
Great tip about the counting of exucution combined with counting reps, I was stuggling to with that one as wel, haha! And great app by the way, we are back in lockdown and I only have 2 dumbells of 12kg, with the set tempo time’s I’m still able to go hard. 💪
Love the series and app so far mate. My one critique for improvement would be to add an option for barbell and dumbbells. I know you can just substitute but it would be nice to have a DB/barbell only program
Seems tedious... I've made a wide selection of DB and bench only programmes. I think that's a good enough substitute. Replace some of the exercises on those routines if you want to add BB exercises.
The dumbbells squat variation at 15:00 is really really wonderful. Cannot go to gym as they are still closed and doing squats i always have to keep my adjustable dumbbells on my shoulders which is painful. Will definitely try this 🏋️
That looks like the safest leg press machine I've ever seen. The one in the gym I go to sucks, the platform is not adjustable and it has aluminium sheet that's a bit slippery. If you lose grip, the weight will come down crushing you.
Mike, have you seen much of the "Knees over Toes Guy", Ben Patrick? My leg days have been transformed lately from his ideas. His "ATG Split Squat" , whilst not really conditioned to host heavier weights, has been brilliant for both knee strength and flexibility. Tibialis raises, nordic curls, reverse nordic curls, Bodyweight hindu squats. After a while of stingy, tight knees I can fell good improvements.
Quads & Calves (Day 2/6) 1. Heel Elevated Front Squat - 3 x 8 reps (Tempo: 3011) 2. Leg Press (Quad Focus) - 3 x 10 reps (Tempo: 3030) 3. Leg Extension - 4 x 10 reps (Tempo: 20X0) 4. Heel Elevated Dumbbell Squat - 4 x 10 reps (Tempo: 4010) 5. Seated Calf Raises - 20 reps Tempo example 3011 means: 3 secs up 0 pause 1 sec down 0 pause and then "X" = Explode (pls correct me if im wrong about the tempo 😅)
are calves honestly worth training if you have ridiculously high insertions? I go back and forth with training them, and always feel like I'm wasting my time by never making much progress no matter how dedicated I am to them. The longest i've stuck to religiously training them was a stretch of about 3 months and really didn't see much change where as other muscle groups with 3 months of work made significant noticeable changes in appearance as well as strength. Asking as a natural lifter
would be good to see your current measurements from thigh to chest to arm, as an indicator, and how the average gym goer should monitor their progress by noting measurement gains
Where can you get one of those ramps for the heels elevated exercises? My gym doesn’t have one, but I do legs at home as well and would like to add this. The plates do kinds feel weird.
I have disk issues at the base of my neck so I prefer Front Squats to keep the bar off my neck. I also like the way you use the straps. Might try that too.
I thought I was the only person that did dumbbell squats like that. Highly underrated for quads and a great alternative if you don't have a hack squat machine. I would do safety bar squats instead of the front squat though; it puts the weight in the same position without the shoulder strain. Edit: I need to invest in a ramp. Using a plate is just not great.
Great insight into quad dominant workout, was good to see u fail (in a nice way) u don’t see many professionals show their failures and it’s good to know we amateurs aren’t the only ones. My question is: which is a better for the quads, front or back squats?
I don't mind, doing Quads Squats, also seated leg kicks. Get a great pump. (But, what I hate is not the next day, it's the third, getting of the couch or seated chair. ) I did try working out the legs during th pain day, stretching helped lots. Anyone have any ideas?
Hey Mike! Love your channel and uploads. You’ve inspired me over the last 8 years to transform my physique. How many exercises (and cumulative) working sets would you typically perform for legs per week?
Does Mike gets his body tan only by sunbathing alot or does he use bronzer? Not sure if being tan like that from just sun doesn't make your skin age fast.
Hey Mike, What about doing a vid using kettlebell's, they seem to be the in thing at the moment...Just a New idea to think about, if you have not already.....Take care, stay safe and keep the Vids coming
Isn't this too much volume for one muscle group in a session (causing more damage to the muscle than necessary) ? Love these training videos glad to see em back.
This is designed for the advanced trainees who already have a significant amount of quad mass and want to maximise volume and intensity in one session.
As always Mike coming in with the knowledge, I really need to focus more on my tempo and leave my ego at the door, dropping the weight so often makes me feel it even more.
I have an injured knee, need replaced. (football) and now only have 90degree of range, can't do hamstring curls as knee pops. Can hip thrust heavy and RDLs, leg extention out unless very slow as again knee can pop. Any advice
Sick video as always 🤙🏻, do you recommend 1x quads 1xhams focused workout a week for maximum muscle growth ? And someone who worksout for like a year but still needs the drumsticks 🤣. I train my legs even harder than my upper body and don’t see the same growth. Execution is on point/ controlling everything So I guess it’s the genetics.. I tried a lot of things like superset, dropset, heavy, light, high low reps. I feel the best with high reps and light weight combined with supersets and dropsets. I’m also quite low bodyfat (6%) had some struggles last year (had to quit fitness) but coming back now with a lean bulk. Thanks for all the motivation 🙏🏻
Mike great video and series. Been using the app from day 1 and saw some good muscle gains. I'm lean every where but my belly and hips. What cardio do you recommend as it's not built into the app, im currently doing about 200 cals on the treadmill at the end of my sessions. Not sure if this is right or not though, it's just the last stubborn layer?
"stay on your comfort zone you won't see change" made me realize alot things. thank you
Every year I feel like Mike gets more real with us and I absolutely think he’s even more awesome.
Apart from when he tried to plug those £250 a month multivitamins subscription! But we can forgive Chesty Mcgirthson, Dubai living ain’t cheap!
@@Cm91roi and apart from claiming he's natural
@@narugaa Boring...ZZZZZZZZZZZZ!!!!!🐉🐉🐉
Just to boost his already inflated ego even more!
@Mike J Yea because none of you yanks are fake are you?
Mike thurston Leg day 1
(Quads& Calfs Focus)
1.Barbell Front Squats 1:38 4:49
2. Narrow Feet Stand Leg Press 6:25
3. Leg Extensions 10:08
4. Heel elevtated DB Squats 14:55
5. Seated Calf Raises 18:24
No one on TH-cam doing this kind content of this quality. Thanks for the content 🔥
You just gave me the motivation i need for the next 2 months. You are giving so important details on your workout, especially about ego lifting. Man you are a legend ;)
P
Game changer with the straps on front squats! Defo trying on my next leg day
Yeah, since I started mixing front and back squats with a 60-80% RM 5-10 reps I experienced quite a strength gain.
I went into my closet looking for my straps... Been using versa grips on back day instead... Now I have use for the straps again
Good to see good straightforward gym advice amongst the Dubai lifestyle videos. I think this channel benefits from getting the balance right.
The stair master/mill/climber has developed my calves more than anything else ever has since my college days playing ball
I also trained all the different leg muscles at once and doing this split for
The first time my legs were in pieces for a good 4 days 😂 cheers for the updated splits Mike they are great and good to keep the app fresh
Maybe because you never actually trained legs before…
You know it’s going to be a good workout when gym blasting out stunt 101.
10:54 I remember the knees fist width apart from the ben pakulski legs workout. I still use this method myself
I never trained legs properly until last year when I developed golfers elbow. I would pre exhaust the quads on the leg extension , working up to the heaviest weight and then doing drops sets. Best one I find is the Nautilus plate loaded one.Then move onto a big compound one like leg press or squat/ belt squat machine .Can I just comment I noted that there was some negative "self-talk" going on there in between sets AND during at least one set . Maybe you were just tired. But there is no need for it Champ! You have superb leg balance and separation.
2:09
2:47
10:44
10:53
14:48
16:51
18:20
what is this shit?
8:39 thats a nice leg press machine - a bit like teh cyber one- the hinge means there is less direct impact through the spine like you see on the sled- type leg presses
Looking forward to the next one.
I’ve already got the app. It’s Pipe and forearm day
Should make these a regular for the start of each year. Great motivation and new techniques to kick off the year. Woi Woi
Great tip about the counting of exucution combined with counting reps, I was stuggling to with that one as wel, haha!
And great app by the way, we are back in lockdown and I only have 2 dumbells of 12kg, with the set tempo time’s I’m still able to go hard. 💪
7:48
Could you do a video on wrist wraps and straps, how to use them and all the different types out there please?
Love the series and app so far mate. My one critique for improvement would be to add an option for barbell and dumbbells. I know you can just substitute but it would be nice to have a DB/barbell only program
Seems tedious... I've made a wide selection of DB and bench only programmes. I think that's a good enough substitute. Replace some of the exercises on those routines if you want to add BB exercises.
The dumbbells squat variation at 15:00 is really really wonderful. Cannot go to gym as they are still closed and doing squats i always have to keep my adjustable dumbbells on my shoulders which is painful. Will definitely try this 🏋️
Brilliant video, very informative, honest and constructive. Thanks Mike!
THANKS MAN. One of the best workouts that I've ever came across
really liking this balance between Dubai lifestyle and gym/eating videos!
That looks like the safest leg press machine I've ever seen. The one in the gym I go to sucks, the platform is not adjustable and it has aluminium sheet that's a bit slippery. If you lose grip, the weight will come down crushing you.
Mike I'm coming to Dubai with the family and I hope to God I bump into you it will make my day!
WOW! You are back to doing videos again. Very nice.
That GOAT is back! Thanks for this series Mikey T!
8:14 what’s the name of the beat?
15:00 Heel elevated suitcase squats.
You slaaaaayed that workout! I loved the hustle and humility thanks for sharing
Mike, have you seen much of the "Knees over Toes Guy", Ben Patrick? My leg days have been transformed lately from his ideas. His "ATG Split Squat" , whilst not really conditioned to host heavier weights, has been brilliant for both knee strength and flexibility. Tibialis raises, nordic curls, reverse nordic curls, Bodyweight hindu squats. After a while of stingy, tight knees I can fell good improvements.
11:43 Yes..yes I did
Quads & Calves (Day 2/6)
1. Heel Elevated Front Squat - 3 x 8 reps (Tempo: 3011)
2. Leg Press (Quad Focus) - 3 x 10 reps (Tempo: 3030)
3. Leg Extension - 4 x 10 reps (Tempo: 20X0)
4. Heel Elevated Dumbbell Squat - 4 x 10 reps (Tempo: 4010)
5. Seated Calf Raises - 20 reps
Tempo example 3011 means:
3 secs up
0 pause
1 sec down
0 pause
and then "X" = Explode
(pls correct me if im wrong about the tempo 😅)
Legend thx bro
You forgot the standing calf raises
Loving the app, allows me to crack on and get the workouts done with tonnes of advice and workouts to choose from.
are calves honestly worth training if you have ridiculously high insertions? I go back and forth with training them, and always feel like I'm wasting my time by never making much progress no matter how dedicated I am to them. The longest i've stuck to religiously training them was a stretch of about 3 months and really didn't see much change where as other muscle groups with 3 months of work made significant noticeable changes in appearance as well as strength. Asking as a natural lifter
Progressive overload, good form and it takes years to grow stubborn calves
would be good to see your current measurements from thigh to chest to arm, as an indicator, and how the average gym goer should monitor their progress by noting measurement gains
I'd love to see a video where you create your own programs and how you tailor it to your body; sets and reps included.
I wonder if there is a way to incorporate a tempo/click option for your app. This would force us to stick to tempos more.
Where can you get one of those ramps for the heels elevated exercises? My gym doesn’t have one, but I do legs at home as well and would like to add this. The plates do kinds feel weird.
I have disk issues at the base of my neck so I prefer Front Squats to keep the bar off my neck. I also like the way you use the straps. Might try that too.
Good tip for you mate when training legs is you should always wear flat shoes. High tops are good as they also provide ankle support
Excellent workout and very tough as well... good job Mike!
Haven’t seen Mike get exhausted like this in a very long time, must be a fire workout
Must be off his cycle
Looking great uncle Mike! Love the news series!
I thought I was the only person that did dumbbell squats like that. Highly underrated for quads and a great alternative if you don't have a hack squat machine. I would do safety bar squats instead of the front squat though; it puts the weight in the same position without the shoulder strain.
Edit: I need to invest in a ramp. Using a plate is just not great.
Guy is on the perfect protocol, absolute beast. Looking great.
After knee pain is over squats and leg day become the best and most fun exercise/workout.
Great insight into quad dominant workout, was good to see u fail (in a nice way) u don’t see many professionals show their failures and it’s good to know we amateurs aren’t the only ones. My question is: which is a better for the quads, front or back squats?
do you do any stretching before or after? can you go over that as well. maybe an updated leg day where you cover glutes and hamstrings
Thinking of trying all this split training looks great 💪🏼
I don't mind, doing Quads Squats, also seated leg kicks. Get a great pump. (But, what I hate is not the next day, it's the third, getting of the couch or seated chair. ) I did try working out the legs during th pain day, stretching helped lots. Anyone have any ideas?
Try pulsing at the top of the calf exercises
Man! Truly u deserve a like for making us these kinda much more needed workout vids n really hats off for your damn dedication 💪🏻;)
Quads-mageddon. Great series Master Chief
You been my Teacher Tuesday Mike.♥♥Stay Young n Stay Strong.
Hey Mike! Love your channel and uploads. You’ve inspired me over the last 8 years to transform my physique. How many exercises (and cumulative) working sets would you typically perform for legs per week?
Depends on your training experience, the intensity at which you train and your goals. I can't pull a figure out of thin air.
@@MikeThurston Cheers.
Great series, love the new content Mike 🎉 🎈!!
Love the videos Mike!! Just wanted to ask if you will ever make a creatine video in the future???
Unlikely. There’s more than enough out there already 😅
Currently my favourite day quads and calves
The best and most practical app I've ever tested, highly recommended. btw, what's your smartwatch name?
Whoop
yes
What brand is that black crew neck Tee ?? Need that
Another top quality video 👍🏻👍🏻
Having the bar across the front of the shoulders is the best for squatting 💪🏼😎
Hey mike ive just downloaded your training app and its awesome
Ive been following your content since wayback, its good to see your growth since then ...big fan mate
Great solid original content Mike 👍
Does Mike gets his body tan only by sunbathing alot or does he use bronzer? Not sure if being tan like that from just sun doesn't make your skin age fast.
Beautifully explained movements bro
Mike training legs gets an insane arm pump
1:50 This tip helped me.
Where are your lifting straps from? Trying to find them for a year now haha
What's the track that's playing in the front squat part? It's 🔥🔥🔥
does anyone know the kind of camera the videographer is using?
11:40 I`m done 😂
Anybody who knows what nike model mike are wearing?
Mike, on the app under Arms Strength day there is 0 tempo for all the exercises. Is this a fault in the app? Cheers
THIS is proper content!
Hey Mike, What about doing a vid using kettlebell's, they seem to be the in thing at the moment...Just a New idea to think about, if you have not already.....Take care, stay safe and keep the Vids coming
Great edits as always
How much does tempo matter for amateur lifters ?
Do u have a chest and triceps workout Mike ?
Could you show how you use the straps on deadlift sometime aswell?
Isn't this too much volume for one muscle group in a session (causing more damage to the muscle than necessary) ? Love these training videos glad to see em back.
This is designed for the advanced trainees who already have a significant amount of quad mass and want to maximise volume and intensity in one session.
Thanks man! Your such a inspirating ! thanks
As always Mike coming in with the knowledge, I really need to focus more on my tempo and leave my ego at the door, dropping the weight so often makes me feel it even more.
I have an injured knee, need replaced. (football) and now only have 90degree of range, can't do hamstring curls as knee pops. Can hip thrust heavy and RDLs, leg extention out unless very slow as again knee can pop. Any advice
Do you incorporate uni-lateral exercises in your training, and do you recommend it if you have time in the gym?
Thanks for explaining many exercises
Uncle mike comin in clutch on leg day!!
Still wanted to see squat with barbell on the back with explanation for the feet position, depth, etc
thanks , good session and tips
nice routine, what brand are the t shirts you are wearing?
thrstofficial.com/products/black-muscle-tee
Hey mate, where can I get those wrist straps from?
Dont worry Mike I got your back on that tempo. played a x2 speed! You smashed it :-)
Sick video as always 🤙🏻, do you recommend 1x quads 1xhams focused workout a week for maximum muscle growth ? And someone who worksout for like a year but still needs the drumsticks 🤣. I train my legs even harder than my upper body and don’t see the same growth. Execution is on point/ controlling everything So I guess it’s the genetics.. I tried a lot of things like superset, dropset, heavy, light, high low reps. I feel the best with high reps and light weight combined with supersets and dropsets. I’m also quite low bodyfat (6%) had some struggles last year (had to quit fitness) but coming back now with a lean bulk. Thanks for all the motivation 🙏🏻
Shorts are from Asos right?
www.myprotein.com/sports-shorts/mp-men-s-composure-shorts-black/12762183.html
Hey Mike! Really nice and informative video. One question though, what kind of leg exercises can I do after returning from a lower back injury? Thanks
Any exercises which have a back support - leg press, hack squat, leg extension, seated leg curl, calf exercises
I’ve never front squat before but it’s leg day today and there’s a first time for everything I hope my form doesn’t suck major ass
There’s my man. 🙋🏽♀️from Michigan 😂😘
Mike great video and series. Been using the app from day 1 and saw some good muscle gains. I'm lean every where but my belly and hips. What cardio do you recommend as it's not built into the app, im currently doing about 200 cals on the treadmill at the end of my sessions. Not sure if this is right or not though, it's just the last stubborn layer?
Tweak your calories. I.e lower them.