“are you stopping bc your legs are tired, or bc you’re out of breath” got me rethinking my whole life.

@Moriliisbetter

Жыл бұрын

💯💯💯💯

@Andrew-ng1fs

Жыл бұрын

He said that and I was like “son of a bitch”

@ah-rr1lk

Жыл бұрын

I can do 3 sets of 2 reps super heavy weights, 3 times a week and my legs will outgrow everything else to the point of looking ridiculous. My arms and legs grow fast, everything else is slow lmao

@TevisCarbajal

Жыл бұрын

@@ah-rr1lk my upper body grows sooo fast and my legs slow 😭 I usually go light high reps on arms and super heavy on legs. my upper body grows just from me doing deadlifts haha

@ah-rr1lk

Жыл бұрын

@@TevisCarbajal well I can say this though, my upper back blows up from deadlifts too. Idk I could literally do body squats and my butt would stick out way to much. If I wanna look proportional I have to lift 205lbs for reps on a bench and only do 135 for like 4 reps on squats and dead lifts lol. I'm a slim downed version of the bloatLord on KZread lol

True for me. Once I lowered the weight, worked with 2-3 second negative, at 13-15 reps my legs went next level. Especially hamstrings where I needed it. I applied that to the rest of my muscle groups and I've made my best gains over the past 10 years.

@Shreadington

2 жыл бұрын

@Prime Artemis both. However, I switched to the John Meadows pointed toe curls, 4 sets, 15-20 reps, 3 second negative, squeeze at the top. Holy cow you'll be smoked. SLDs 4 sets, 12-15 reps, 3-4 second negatives. That's it. Once recovered, repeat. I had to drop leg curls to 40lbs and SLD to 85lbs to rebuild them. The pointed toe curls are where it's at. You'll feel your hams like never before.

@coachingconfidant2785

2 жыл бұрын

@@Shreadington it work for u cuz ur muscles are slow twitch and weak as fuck. Wont work for everyone like me with fast twitch and getting gains from lifting very heavy

@Shreadington

2 жыл бұрын

@@coachingconfidant2785 what's your definition of lifting heavy?

@fit_prak1458

2 жыл бұрын

@@Shreadington please give me your schedule how you work throughout the week please

@Shreadington

2 жыл бұрын

@@fit_prak1458 Here's my training schedule. I work through all rep ranges but changing it as I did for hams when I come across something new or a coach change. Day 1 - Legs -lying/seated leg curls - 4 sets of 15, 12, 10, 8+(all with a 1sec flex at the top) - 4th set will be a triple drop set -leg press/hack squats - 4 sets of 15 with a 3sec eccentric - add weight each set until you can not get 15 -squats/machine squats - 4 sets of 10-15 with a 3sec eccentric - keep constant tension, no stopping at the top -leg ext - 3 sets of 30, 20, 10 (all with a 1sec flex at the top) - 3rd set will be a triple drop set superset with -walking lunges - 3 sets of 30 steps, alternating legs - use same weight for all sets - on last set drop the weight after your 30 steps and go until failure with your bodyweight -romanian deadlifts - 4 sets of 10-12 with a 3sec eccentric -standing calf raises - 5 sets of 15 with a 2sec contraction Day 2 - Chest & Shoulders -slight incline dumbbell press/barbell press - 4 sets of 10-15 with a slight pause in the stretch - add weight each set until you barely get 10 -flat barbell press/smith press - 4 sets of 10 with a slight pause in the stretch - explode off your chest and SQUEEZE - same weight for all sets -dips - 4 sets to failure with a 3sec eccentric - use weight if possible -incline dumbbell flys/cable crossovers - 3 sets of 12 - get a good stretch and squeeze -dumbbell/kettlebell side raises - 4 sets of 12 superset with - lateral partials 4 sets 15-20 -reverse machine flys - sets of 30, 25, 20, 15, 10 - 5th set will be a triple drop set -seated dumbbell/machine press - 3 sets of 12 - keep tension on the shoulders -decline sit ups - 4 sets of 20-30 reps -ab wheel - 4 sets of 10-20 reps Day 3 - Off Day 4 - Back & Traps -dumbbell/single arm barbell rows 4 sets of 10 - same weight all sets -single arm pull downs with a 2sec contraction - 4 sets of 12 - same weight all sets -dumbbell/cable pull overs - 3 sets of 12 -smith machine barbell rows - 4 sets of 8 adding weight each set until you barely get 8 -cable/machine rows - 3 sets of 12 with a 2sec contraction - same weight all sets -dumbbell/barbell shrugs - 3 sets of 12 with a 3sec hold at the top -hyper extensions - 2 sets to failure - over 15 reps - use weight if possible Day 5 - Arms & Abs ~All sets 1:1:2-3 tempo at minimum ~Add set intensitiers where needed •machine preacher curls - 4 sets of 12-15 with a 3sec eccentric - 4th set will be a triple drop set superset with -rope push downs - 4 sets of 15 with a 2sec contraction - 4th set will be a triple drop set •dumbbell or hammer curls - 4 sets of 12-15 with a 3sec eccentric - both arms at the same time superset with -close grip bench press - 4 sets of 12-15 2-3sec eccentric. •skull crushers - 4 sets of 15 with a pause in the bottom - work the stretch superset with -dumbbell or hammer curls - 4 sets of 12 with a 2sec contraction - both arms at the same time •single arm lying tricep extensions - 3 sets to 12-15/failure reps superset with -reverse curls 3 sets 12-15 reps -cable crunches - 4 sets of 20-30 reps -leg raises - 4 sets of 20-30 reps Day 6- Off Day 7- Repeat rotation ***feel free to swap exercises out, use different grips and handles, different machines, ect… Keep your training fresh but also try to progress in the basics CARDIO 60 Minutes Steady State on Spin Bike fasted 7x a week.

I hit legs two days a week and in the first squating sesh I work up to a heavy set of two or three. On the next leg day I’ll go from the 15-20 rep range. Not only have my legs grown to an insane size my strength is also improving. As long as your training to failure you will grow it’s simple

@TheHope045

Жыл бұрын

❤️🤜

@markdaytes1316

Жыл бұрын

(you're)

@BionicleLegoEnjoyer

11 ай бұрын

My goofy ass doing every workout every day every second to the max one punch man style: 💀

@BionicleLegoEnjoyer

11 ай бұрын

​@@markdaytes1316you're and your are both correct but used in different situations

@ma0491

7 ай бұрын

⁠@@BionicleLegoEnjoyerin this context, it should read "as long as you're training" because training is being used as an action verb, not a noun.

I've seen a lot of "leg day" related videos over the years. This one was by far the best put together and overall informative ones I've ever seen. Great work.

@craigwheeler4760

2 жыл бұрын

4:00 that made me laugh so hard. Are you kidding me? I did 6 "warmup sets " and 4-5 "heavy " sets per squat day in college. I got up to 5 sets of 4 at 520lbs at one point, and was doing sets of 8-10 warming up from 315-450 before the heavy sets. Then I hit 16-20 auxillary sets of leg extensions, calf presses, ect. Then I ran 3 miles. Leg day? I'll show your asses Leg day! That's how I got a 275KG RAW squat at 105KG body-weight baby! USAPL forever!

@melvinjordan2993

2 жыл бұрын

@@craigwheeler4760 uuhhhhhh congrats I guess? Power Lifting and Bodybuilding 2 totally different things 🤦🏾‍♂️ as you should know by know. But thanks for sharing your PRs with us

@craigwheeler4760

2 жыл бұрын

@@melvinjordan2993 I've not gone for body building before, but my training regiment often looked more like that than powerlifting. Did so many sets and so many reps to get those PR's. Here's the strange thing Jordan, I stopped competition and 9 years after I was a big old fat guy and trying to lose weight. I followed Arnold's workout for bodybuilding and diet via carb cycles. I dropped like 50 lbs net in 3 months doing it. Arnold was legit Legend of Bodybuilding for a reason. His workouts will kill you. I got up to doing cycles with 4 leg exercises including squat. Got to a point where I was doing 12 reps sets on 515 as part of a circuit with almost no rest. That's when I decided to max out from pure curiosity. Wound up doing a Raw of 690 lbs. I was like WTF. It exceeded all my competition equipped lifts and I wasn't even trying to increase my 1 rep max at all.

@thrillerkrill5777

Жыл бұрын

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@dirtyrico6712

Жыл бұрын

Where's the dislike video at? 5 minutes in and I'm learning ..... nothing

I have found that the best leg workout is doing curls in the squat rack.

@Squats200

2 жыл бұрын

Uh yeh deffo!!

@Peter-zv4dx

2 жыл бұрын

Oh yeah for sure.

@davidvickers3797

2 жыл бұрын

Jesus people he's having a joke!!! But he must train in the same gym as me

@Peter-zv4dx

2 жыл бұрын

@@davidvickers3797 what you mean by “ jesus ppl his having a joke? Who in the comment section took him seriously?

@davidvickers3797

2 жыл бұрын

@@Peter-zv4dxYou never know these days,don't know why it bothers you so much as to reply. Sorry..Blimey💪🙏👍

Great work out advice. Love the flow of info, and the final recap. Great video

Short Video but good content. No BS and straight to the point. Well done.

Excellent channel. Always answers all my questions and don't have to keep looking for other videos.

The real list..... 1) your not squatting 2) your not squatting enough 3) your don't know how to squat 4) you scared of looking incompetent/being out squatted by someone smaller 5) your ego won't allow you to load proper weights for proper squatting

@planetstrength8798

2 жыл бұрын

Except you don’t need a barbell squat to grow your legs. A hack squat or split squat will do fine given the sets are taken to failure and there is progressive overload in a rep range conducive to hypertrophy

@DrJetset

2 жыл бұрын

You definitely do not need to squat to build wheels. In fact, you build wheels more effectively not barbell squatting at all due to squats being an unnatural movement and focusing on a whole lot more muscles than just wheels.

Great advice guys. Funny enough, I recently noticed that doing my 3rd set of bicep curls, I was finding myself out of breath. I started to laugh at myself when I realized I could no longer focus strictly on weight lifting. I'm 48 years old now, so that's certainly a factor, but I'm reintroduced trail running and it made a difference within weeks. #Subscribed

@scott-richardson

2 жыл бұрын

Definitely have to keep the metabolic conditioning up too. I think that’s why I like CrossFit workouts as they push the fitness. That said I’ll still breathe heavy doing weights too.

@Tency777

2 жыл бұрын

More water as well sir, went a long way with me

@the_fast_life

2 жыл бұрын

@@scott-richardson No matter how good your cardio is, lifting is anaerobic and causes an oxygen deficient in the muscle during the set. Good cardio just lets you recover faster. You'll always be out of breath if you are pushing heavy weights.

@thrillerkrill5777

Жыл бұрын

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@mariolp2999

Жыл бұрын

@@the_fast_life That is what I figured after doing sets of 20 and 30 reps with moderate weight for squats and all leg exercises...it is so exhausting even if you have the best cardio

Great video. Straight to the point and very informative.

I work as a personal trainer and I've never seen any KZread video with all truth and no BS like this one. Big up!

Great video, with easy and clear advice. Thank you

Thanks for this valuable video.

great video…straight to the point and amazing info thank you

I am impressed by the video & its new approach to working out , keep the content coming ! Thx.

1- 0.53 your workout program needs to change 2- 2.08 you're using the wrong combination of exercises 3- 3.27 always chasing a new one rap max 4- 4.22 your cardio sucks 5- 5.11 you're letting your genetics define you

I can 100% vouch for dropping the weight, and going for slower tempo, higher reps as an unbeatable way to gain mass - so long as you support the mass growth with adequate protein (and carbs). While I still work heavy lifts, I support it with lots of 3:3 tempo, 10-14 rep sets with a medium weight. An example would be back squats my max is 175kg, so I work slow reps around 80kg. Bench press max is around 120kg so I work slow reps for volume around 50-60kg.

@rosskoumantarakis8976

2 жыл бұрын

how many reps are we talking on ur bench? I have no idea what my 1 rep max is, but I usually go for sets of 12/14 with 60 kgs. My plan is, when I get to 20/22 reps per set, I go up 10 percent in weight, say 65 kgs, then go back to around 12ish reps per set and then build back up to 20ish, then 70kgs etc that's the plan anyway, so far it's working, but I am a full noob, so I'm not sure if there are better ways of doing it. some people say u should go heavy for 5 reps, but that never seemed to do anything for me other than make me feel exhausted, I get no muscle burning, just an empty tank, flat out of energy exhausted feeling, plus I got injured, so I guess even if that is a better way to train, it simply doesn't work for me, injury risk is just too high.

@scott-richardson

2 жыл бұрын

@@rosskoumantarakis8976 yep that is about right. I’ll typically do 15-20 reps with the empty bar, then 30, 40, 50kg all with a 3:3 tempo. 60kg is doable at that tempo but pretty hard work.

@jzepp7013

2 жыл бұрын

I agree Scott....for years all I did was Heavy weight 4-8 rep Squats. I never went past 8 reps in the upper range for years. My Leg strength was good but my legs stayed the same for years. My ego wouldn't let me use lighter weights for Squats. As i got older I said screw it, i am tired of Squatting Heavy. I lightened up my weights on the bar and tried a 6-12 rep range for Squats and a 15-20 rep range for Leg presses and did more TUT and really pausing at the top of the rep and flexing my legs without releasing tension off of my thighs.....like before at the top of Squats i would relax my thighs before decending again for the next rep. Anyway, my legs finally started to grow from the TUT, Lighter weights and higher rep range.

@repentoryouwilllikewiseper8741

2 жыл бұрын

Repent to Jesus Christ “The heavens declare the glory of God; the skies proclaim the work of his hands.” ‭‭Psalms‬ ‭19:1‬ ‭NIV‬‬ F

@galenmarek6949

2 жыл бұрын

@@repentoryouwilllikewiseper8741 "Repent" comes from the Greek word "Metanoia" which means a "radical change of attitude". Please, use words you understand. You repent to yourself, not to anyone, just like you pray to yourself and surely not in the church: "[5]And when thou prayest, thou shalt not be as the hypocrites are: for they love to pray standing in the synagogues and in the corners of the streets, that they may be seen of men. Verily I say unto you, They have their reward. "[6] But thou, when thou prayest, enter into thy closet, and when thou hast shut thy door, pray to thy Father which is in secret; and thy Father which seeth in secret shall reward thee openly. "[7] But when ye pray, use not vain repetitions, as the heathen do: for they think that they shall be heard for their much speaking." Matthew 6:5, 6 and 7 KJV

I just started working out and one thing I notice is stretching in between sets such as touching you toes or using your hand you pull your leg up behind you can help in a much better performance because it loosens up your hamstrings which allows for a deeper squat which in turn creates more range of motion

I enjoy the videos that you make because you keep it simple and straight to the-point. Well done.

I found that adding a kettlebell routine that primarily focuses on legs on the day I do on arms has work well for me. 1. it's a great cardio 2. if you pick the proper kettle weight you can really give your legs a great second day workout while still focusing on arms for the rest of my session.

@anonymoose2474

2 жыл бұрын

Can you recommend me a good full body kettlebell workout routine?

@hassansamir9445

2 жыл бұрын

@@anonymoose2474 Swings Clean and jerk Press Goblet squat. Moderate weight 5 sets of 5

@anonymoose2474

2 жыл бұрын

@@hassansamir9445 that's pretty close to what I'm doing now. OHP, rows, Romanian deadlift, swings, squats

@julianworthy9417

2 жыл бұрын

Add Turkish get up

@Maverick-xs6ui

2 жыл бұрын

chandler marchman on yt has good kettlebell routines

An advice that worked wonders on me is doing regular squats at the beginning of the workout with proper form. I used to do alternative workouts in the stead of squats and as soon as I started doing squats I have seen noticeable results

Thank you! This was very helpful! 🍀

Great advice. This is a great workout 🍀 I support you

I've literally been trying to figure out why my legs refuse to grow at the same rate as my upper.. like it wasn't until I discovered this by watching Phil Heath talk about eccentric focus. Very excited to try this out in the gym

I think high volume helped grow my legs. Drop sets on leg press changed the game for me. Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works.

@thefuck1742

2 жыл бұрын

I dont do calves everyday. I onky do them twice a week and they still grew . but maybe it has to do with genetics

@KiNG-tx9je

2 жыл бұрын

Some muscles just need to get hit frequently it seems. At least for some of us

@TheDawnCrusader

2 жыл бұрын

"Also anyone who wants calves, everyday guys that’s the key. It’s tough and gets boring but it works." Agree 100%! I did the Nucleus Overload on them, every day for 30 days i did 4 sets of 50 reps (you can do them to failure if you want) of body-weight Calf Raises where you hold the stretch for 2-3 sec at the bottom. 4 sets for 7 days which equates to 28 sets a week. I also did an additional 4 sets 3 times a week when i worked out.

@thrillerkrill5777

Жыл бұрын

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@sailorsavvy9690

Жыл бұрын

@@thrillerkrill5777 light cardio is actually pretty good after leg day, it helps with tenderness/soreness afterwards

Thanks for the video will take notes

This was so helpful! Thank you!!

Thanks for always giving great comprehensive advice!💯

I'm on a 4 day split. Day 4 is a normal leg day split, but day 2 is Posterior where I do glute/ham exercises like RDL, leg curls, and back extensions. I love it! I usually need more than a week though to hit all 4 days because I recover a little slower at 44. But I'm definitely thrilled with the gains.

@nio671

Жыл бұрын

Up your protein! I’m a 40 yr old mommy who lifts heavy and had this same issue.. once I added the Muscle Milk Pro with 50 grams of protein per serving, I recover in a day or two tops!! And my gains have been amazing..

Excellent video. So many good things in here!

This was very well presented. Well done!!

If you have troubles developing some muscle groups, best advice I can give you is you need to do things right from the beginning. If you don't have experience get help. Find fitness coach and invest in a meal plan. Good thing for me I didn't need coach. I just got meal plan from Next Level Diet. My body got stronger after only two months of using it.

We are all different. As long as we exchange ideas on channels like this, we can elevate one another to higher levels. My workout lately is as follows: decline bp, incline bp, military press, bent over shoulder raises. Day 2 is front squats superset with stiff leg deadlifts, wide grip pull ups behind neck w/5 second hold at top for peak contraction, barbell hip thrusts( lying on floor) one arm rows. All are 3 x 8,6,4 and all have 90 seconds to 120 seconds rest. I run hills maybe 5 days a week for about 30 minutes or run real stairs outside or in my house. When this stops working I will do something else. Just my ideas for all of you. Happy training:)

@alexwangechi7175

2 жыл бұрын

Good man!

@theoldproject7394

2 жыл бұрын

should stop doing decline, its just a waste.

@repentoryouwilllikewiseper8741

2 жыл бұрын

Repent to Jesus Christ “The heavens declare the glory of God; the skies proclaim the work of his hands.” ‭‭Psalms‬ ‭19:1‬ ‭NIV‬‬

@JacopoSkydweller

2 жыл бұрын

@@theoldproject7394 What would you swap it for? Flat bench doesn't engage lower pec like at all.

@JCKeus-cx1wm

2 жыл бұрын

Just work hard.

It's really really helpful boss , i had met with an ACL ligament of right leg , after 1-2 month of rest i was doing physiotherapy exercises and after 6-7 months i was started gym but , but in gym i was mostly doing quadriceps exercises more and forget about hamstring strengthening so that after 10 months i started realising that I have to do more foccuss on schedule and all muscle groups exercise. Thank you so much for such an amazing video content.

The cardio part is the best advice for me... It has helped me a lot, I can push myself way more now

@eniiii11

2 жыл бұрын

how much cardio u do? I dont wanna do that bc i dont wanna lose weight😭

@Andelea

2 жыл бұрын

@@eniiii11 2 to 3 times(max) a week I'm running, and dynamic walking about 30-45min , I was afraid myself to do it for the same reason but I improved a lot in my workouts (muscle building) , not only can I do more repetitions, but also more intense, I recruit more muscle fibers (more muscle growth)I feel (and see) it after the workouts.... if your goal is to be more athletic overall, to build quality muscles and longevity then I strongly advise you to do so, of course you also have to focus on high quality food (not a LOT of food but HIGH quality) to match your daily calorie expenditure specially if you have a fast metabolism like mine, food is 40% sleep is 40% and actually working out is 20% of the muscle building process 😊

Some weeks I'll wind up doing more full body workouts, some days a little more upper body based and a little less lower body days, and vice-versa on other days.

Awesome video. Great guidance

Great video , subbed and will start doing a second leg session each week.

I used to train for powerlifting back then (no hypertrophy phases at all cause I didn't had a coach to guide me and there was not much information about lifting back then) and I got to say that I can squat a lot of weight but you can't tell by looking at the size of my legs.

@leraplaksyva2031

2 жыл бұрын

I guess everyone’s different because I started doing powerlifting 2-3 months ago and I’ve seen so much muscle growth in just thoose few months then when I was working out in a bodybuilder type way( lower weight higher reps) for a whole year so I guess it really depends

@MonsterFishKeepersPH

2 жыл бұрын

@@leraplaksyva2031 yeah everyone is different, I actually respond better to bodybuilding type of workouts or volume focused.

Thank you guys this video has been a real slap in the face for me, just hitting the legs once a week isn't enough! Also my low cardio capacity which I thought wasn't related, is in fact a big limiting factor. Thank you

@Housemusic90

2 жыл бұрын

Cardio sucks indeed

@flex8707

2 жыл бұрын

I do legs once a week and my thighs are 28 inches pretty lean. 405 for 15-20 reps pyramid up and down.

@user-dw6uk9kz9q

2 жыл бұрын

@@flex8707 Thing is people think that doing them once week is bad but it isn't. You just need to put in more intensity in your leg day

@thrillerkrill5777

Жыл бұрын

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

@Fucev

Жыл бұрын

@@thrillerkrill5777 nigga use google stop asking simple questions on KZread when you can literally look it up in seconds

Thank you. Great explanation

this video was very helpful!

Full body workouts was the solution for me. I already had good legs, but started to train them three times a week along with upper body and my physique blew up.

Damn, this video was painfully true for me. With my first set, I do rep after rep until failure and I would always try to one rep to one set until plateauing When I stopped, gains stopped. It's tough, but it's the only technique that ever worked. .

one of the best videos I've ever watched. Thank you

Excellent info. Thanks.

For me personally a lack of cardio fitness has always been the limiting factor with lower body work. Gotten around it somewhat by doing things like split squats, where I can load up with reduced overall system impact. That of course limits my hormonal response however. In the end finding things I don't find completely tedious to train cardio has been really important. Training in a more balanced way has also proven pretty important.

I've had the mind set for years to not go to failure until I hit my heavy set of 4 or 5 reps and makes perfect sense to go all out on every set

Very nicely done video 👏🏻

Excellent content! Thank you!

day 1: upper body day 2: inject T day 3: lower body day 4: inject T day 5: upper body day 6: inject T day 7: lower body

@Guy_Montag

2 жыл бұрын

This might work 😂

I damn have a cardiovascular problem while doing the legs and after some time of doing legs I’d start to blackout but I’m slowly staring doing cardio now cause ai figured the problem and you confirmed it as well. Great video, very helpful 👍🏼

@daverybettger7114

2 жыл бұрын

Yeah legs get you real good

@FamilyManMoving

2 жыл бұрын

Two thoughts: hyper extension of the leg (locking the knees out) can cause nausea, light headedness and blackouts. It happens faster than you think. I saw people in basic military training pass out from standing at attention too long - they even teach you to flex your knees a bit to avoid it, but there is always "that guy" lol. Another reason? You might have an actual cardiovascular issue. I went to school with an athlete who felt the same way after heavy b-ball games. He died at 18 of a congenitally enlarged heart. Nobody knew. If you regularly feel light head after strong workouts, maybe go get a quick sonogram. It's cheaper than a funeral. Anyway, stay safe and strong.

@cecilecorpuz5735

Жыл бұрын

Start riding a bicycle as well, cardio should improve.

Great video!

Great video thank you

That’s why I value the PPL split. Even though it requires more commitment which could lead to time issues it hits the body perfectly imo

@aabahdjfisosososos

Жыл бұрын

PPL is literally garbage

Work the prime movement patterns and work all rep ranges (low, mid, high). Pretty much covers everything you need.

great video, well done!

Great video! Thanks

Everything you said I shouldn't do I've been doing. Thank you so much!

I’m new to this channel. It was funny and informative. Thanks I got a few good takeaway’s!

this is very very helpful. thank you.

Squat religiously, also a power lifter, my ten rep max is 330, rarely squat in the two hundreds, and I got my legs up to 32 inches over the past year an a half, I believe it’s just how the body takes it, everybody is different.

My squat workout always looks like this- 3/4 warm ups in pyramid to get to 90-95% of 1rm and doing a heavy single or double. Then get to my working sets by dropping 20% and alternate increasing the top set weight, adding a rep or adding reps weight to the back off working sets... progress every workout even after 15 months of lifting

Excellent explanation thanks man 💪😎

Great video. Thanx man

The training split is the biggest issue for me as I do push/pull/legs which really translates to upper/upper/lower. I was doing upper/lower/full body at one point but exercises start to overlap. So I'm still figuring this out.

@Jafmanz

2 жыл бұрын

check out the candito programme.

@Caesar__99

2 жыл бұрын

@@Jafmanz definitely will do

@marksmoljo3717

Жыл бұрын

push/pull/legs makes all muscle groups trained equally because legs have less muscle groups than upper body

I like to go gym everyday so at the beginning I used leg days just as an excuse to give the rest of my body a break, but now I actually look forward to leg day because I've realised I can go super heavy relatively safely and don't need to worry about a spotter.

@JCKeus-cx1wm

2 жыл бұрын

Training every day increases cortisol which results in muscle break down. You grow during resting periods but only when your work out is intense enough and a proper diet with lots of proteins and vegetables.

@uberalles9797

Жыл бұрын

@@JCKeus-cx1wm cope

Very nice video. SUBSCRIBED!!

Good stuff, clear and short.

Focus on perfect tension on target muscles more than through the floor depth on squats (also protects the lumbar spine). Knees over toes exercises with low weight constant tension. There is many of these. And for the posterior chain Romanian deadlifts is top tier and prevents back pain. Sumo deadlifts for a safer alternative to a conventional deadlift that also build hip strength due to the wide stance. This helped keep me in the gym and grow

@Ralkila

2 жыл бұрын

This pretty much, it matters what the frequency and selection of exercises you do but most important is to always have and learn and recheck form and execution as important as to know the variants and ROM you are aiming for. I've seen a lot of dudes doing bad form and betting all on swinging heavy dumbbells telling about how they are injured and that's "why" they swing (when having an injury would require even more precise perfect form).

Reason No. 1: You don't train them. Reason No. 2: See reason No. 1. Reason No. 3: See reason No. 1. Reason No. 4: See reason No. 1. Reason No. 5: See reason No. 1.

Great content

Great video

I found creating a good 3 day rotation of sets works really well. Where each of those 3 days is a push/pull day but targeting different muscles, starting with the largest muscles for that day and working down to the smallest that don't require as much mental/physical drive. No rest days, just 1,2,3,repeat. A 2 day rest gap for a given muscle group is built into this rotation, so you do not need a full out rest day. But be prepared to go hard or end up spending 1-2 hours in the gym at least lmao. Supersets when doing smaller muscle groups will really help speed things up though. I like to superset my curls and lateral raises as an example.

@EarthenExplorer

2 жыл бұрын

Yup. Sounds just like my routine. Chest, triceps, shoulders first, then back and bicep, then lower body, but I usually take a rest day after the third day because my body just seems to respond better that way.

@invertexyz

2 жыл бұрын

@@EarthenExplorer Yeah after a few full rotations I tend to take a rest day as well and carb up a bit more to refuel. Some rest days here and there are good to really let the body focus on some repair. But most importantly, getting your 8 hours of sleep really.

I can take that advice. More or less doing what you said, but I rarely "change" weights during the training. I go with where ever I am in my progress. Like now, I'm squatting with 75 kg, so that'll be what I do thru the sets, till I drop. Usually gives up at 4th set. My weakness is my low rest time. I lack the patience to rest more than it takes me to catch my breath, thus seldom longer than 30 seconds between the sets. I just want to do what I came to do and get out of there. I don't want to spend my whole afternoon at the gym.

@cam1647

2 жыл бұрын

If u are actually serious about making progress in the gym then you shouldn’t have a problem with spending and hour or 2 there. Rushing through it is doing nothing but slowing your progress but you do you

@ashafar8484

Жыл бұрын

@@cam1647 1/1.5 hour is more then enough unless u rest 5 min between sets

@cam1647

Жыл бұрын

@@ashafar8484 like I said, an hour or two. However, if you are doing more than one body part with all of the weight switching and rest it’s very easy to go past that. The main thing here is if u are serious about wanting to make real progress in the gym u can’t expect it to come from a 30 min workout with no rest involved.

Great approach in simplifying work out and science well done

Depends on where you’re at as a weight lifter and where you’re strength is if you already can squat 315 for say 5-8 reps than dropping the weight to 225 and doing sets of 15-20 would be great but if you can only squat 225 for 3-5 reps it wouldn’t hurt keeping a strength routine every other week to build up that strength to eventually make the heavier weight feel lighter and be able to get 15-20 reps with a heavier weight, time under tension is the way to build muscle but the more weight you can bare the more muscle you will gain or else we’d all have jacked calves and legs from walking all day

@peezy23

2 жыл бұрын

Time Under Tension!!!

@silkroad1201

2 жыл бұрын

Finally a sensible comment. I'm sick these Tards saying "Only low weight high reps!! Time under tension!!! RAAAAAHHH!!!😬" Lol. You're right, there's no one size fits all. Everyone's different how they respond to things and it does depend where you're at physically

@dashawnrobinson1802

2 жыл бұрын

Ah, so no heavy weight every week needed to build strength? I’ll try this, I’ve been doing heavy compounds in the beginning and volume sets on accessories

@blackcoffee5984

2 жыл бұрын

@@dashawnrobinson1802 depends on your goals but it would be better to have a week prioritizing strength with heavier weight, of course you can finish your workout with some accessory work on your weak points like biceps or rear delts for example but then prioritize more volume the next week with sets of 10-12 or even higher it’ll give your tendons and ligaments time to recover reducing risk of injury and your getting the best of both worlds with size and strength

@bofetada6841

2 жыл бұрын

That's not an accurate drop it comparison to work with. 315 for 5 reps the. You can do 275 280 for 15 reps

Genetics plays a massive role in your legs. I personally break my legs into 2 workout sessions. 1 session all quads and 3 days later all hamstrings

@aguude1711

Жыл бұрын

genetics play a role in upper body too. in fact in everything!

Thanks man great help appreciate it

great video

I found this training video helpful, and useful. However, if a gym does not have a standing leg curl machine, one of the best machines for working the hamstrings - for me - there is a bit of difficulty with working the entire leg. I hope that when the recreation centre opens up again in my town that there is such an apparatus for working hamstrings.

@theadventuresofbert7595

Жыл бұрын

Rdls with dumbbells my friend

@samatayosfitness6082

10 ай бұрын

You can do stiffed leg deadlift using barbell n dumbbells bro.

I am going to switch to a full body workout split. Curious to what the BUFF guy's split is who is featured in these videos?

@gregpettis1113

2 жыл бұрын

Anavor/ test

I loved that video thank you

Nice work man 💪🏼🔥

I started training like this last year. My legs look the best they ever have.

Amazing tip! I did not know cardio affects leg muscles. I have been stuck with same quads since forever!

@kevindavis5966

Жыл бұрын

Cardio doesn't affect leg muscles. Good cardiovascular endurance allows you to complete more reps on high intensity compound movements like the squat. As he says, one reason lifters don't get the volume they need for leg growth is not muscle fatigue, but cardiovascular fatigue. Frankly, if you're not getting enough cardio from heavy compound movements themselves, you're probably resting too long between sets. If you cut rest time down to 60-90 seconds between sets, your cardio will improve.

New subscriber here. Just wanted to coment on the video style. It reminds my of the filming style for Moesha back in the day and honestly, it makes this nostalgic, yet informative. I like it a lot.

Thanks bro.nice video big help for me

Finally someone who is saying something true and logical about how to grow up legs

Not sure if this is true, but I heard that working out the leg can help increase testosterone. Meaning, that your overall body would grow and get bigger. Correct me if I'm wrong

@iamtheonlywilly

2 жыл бұрын

I heard that too. .

@King9tails

2 жыл бұрын

@@iamtheonlywilly If it is true, then most lifters should never skip leg day not only would it help with an overall body look, but it increases testosterone more.

@ebsss100

2 жыл бұрын

@@King9tails I think it's because the muscles in the legs are so massive compared to the rest of the body, so I guess more muscle activation= more testosterone

@Ognahx

2 жыл бұрын

I've read articles about this very topic. I think you may be correct.

@CBPxXBallerxX

2 жыл бұрын

Increases acute levels of testosterone. Needs to be a chronic increase in test to effect muscle protein synthesis throughout the rest of the body ie exogenous compounds.

Excellent video.

This was probably one of the best fitness videos I've seen in a very long time, if not the best. I was military for 14 years, trained all the time, now I'm retired and working at a gym and I've always had trouble getting the results I wanted despite the hard work. Im going to take the advice of a 1/1 split because I've never done that and it makes so much since to me.

@JuliusTurner-hm6ff

6 күн бұрын

He's not lying. My legs barely grew for 3 yrs straight from me doing 2 hrs of leg workouts 1 time per week. Just making an adjustment for 2 days per week of training, and in one yr they grew substantially.

Day one, Chest/hams Day two, back Day 3, off Day4, quad focus leg day Day5, chest/delts Day6, arms Day7, off Calves 3 days a week

@FitFazal

2 жыл бұрын

When do you do your Cardio Sir?

@massholemuscle3447

2 жыл бұрын

@@FitFazal I prefer night time outdoors. I do it for 30-40 mins 3-4 days a week. When it’s too cold I like to do stationary bike or stair master, more if I’m trying to get shredded.

@oomrah9748

2 жыл бұрын

I agree

when i was 15 i was in a cycling training camp for 7 days, 5-7h training per day with 10 minutes break. my legs had significant and very well visible growth this week. i never ever achieved even 20% of that in the gym, no matter how intense or heavy i trained.

@cecilecorpuz5735

Жыл бұрын

It's as simple as that!

Excellent!

Nice video, I'll be back to see more!

Im proud to say ive spent so much time fine tuning my upper/lower split each muscle group is hit twice a week.

For me personally, I find lifting for 5x5 and pushing for 8-10 reps with a progressive overload system works best. I’ve made much better gains and strength simultaneous. I don’t think one is better than the other tho in case of building muscle. Just lift to failure with quality form and eat big. Youl grow regardless

@sbdftw1702

2 жыл бұрын

If you stress your body out, it will grow. Lifting for strength can absolutely do it if you use the progressive overload method over time like you mentioned. Training compound movements and getting stronger is much more fun to me than training each individual muscle.

@kalle1689

2 жыл бұрын

5x5 you dont go to fail until last 2-3 sets. If you want to become strong is best to save some reps in tank so you can do many reps in total on a weight. Then do romanian split squats 15 rep set to improve balance and have good muscle connection. Some exercises is just bad with heavy weight and some works fine like deadlift and bench press. Mixing both types is best way i think for a natural builder or just general good physic.

@pillmill8987

2 жыл бұрын

I also like an 8x2 5x2 3×2 progression. It makes the sets challenging through the whole workout.

@magicturtle8255

2 жыл бұрын

Litterally what I use but this video is saying I'm doing it all wrong

@thrillerkrill5777

Жыл бұрын

Is light to moderate cardio post leg day really bad .. find it hard that simply walking is gonna impact recovery

That's exactly the split I do and the thought I put into exercise distribution, didn't even have to watch a video to know that, yet it's still something almost nobody does at my gym.