"So its basically an 8 hour arm workout"

@vijvortex8235

4 ай бұрын

woah it's the music man

Warmup 0:18 Deadlift(normal or sumo) 1 set x 5 reps 1:43 stiff-leg deadlift 2 sets x 8 reps 2:25 leg press 4 sets x 10-12 reps 3:27 glute-ham raise 3 sets x 8-10 reps 4:10 slow-eccentric leg extension 3 sets x 8-10 reps 5:04 seated calf raise 4 sets x 15-20 reps 6:34 roman chair leg raise 3 sets x 10-20 reps

@rohitnegi4651

5 ай бұрын

Thanks

@Brandnewshoes

2 ай бұрын

Thanks pal

@RAHEL-ur9zp

Ай бұрын

Ggggggggggggggggggggg hi): Gg! 👇🏽👇🏽👇🏽u r a g.

@818sosa3

15 күн бұрын

People like you are legends.

Babe, wake up. Jeff uploaded

@abhivaryakumar3107

11 ай бұрын

Just said this to me girl lmao

@britneybij3997

11 ай бұрын

Her: BITCH, IM UP 🧍🏾‍♀️

@mosesj10

11 ай бұрын

❤😂

@Hunterfury_44

11 ай бұрын

I'm schizophrenic

@Derql

11 ай бұрын

Glazing

Legs 2 Exercise 1: Deadlift 1 x 5 Pyramid Warmup: 30% x 8, 50% x 4, 75% x 2, 90% x 1 Exercise 2: Stiff-Leg Deadlift 2 x 8 (50%-60% of deadlift working set) Exercise 3: Leg Press 4 x 10-12 Exercise 4: Glute-Ham Raise 3 x 8-10 Exercise 5: Slow-Eccentric Leg Extension 3 x 8-10 Exercise 6: Seated Calf Raise 4 x 15-20 Exercise 7: Roman Chair Leg Raise 3 x 10-20

@MLL09

11 ай бұрын

nice bro

@janatimohammednaoufal428

11 ай бұрын

Thanks I like no I love leg day

@Oculed1

11 ай бұрын

Thank you for allowing me to bypass Jeff's super annoying over enunciating voice.

@n2alps

11 ай бұрын

1 set of deadlift has to be the dumbest shit I’ve ever heard lol

@patricklee5217

10 ай бұрын

That one comment everyone is waiting for

If you're an exercise scientist all you have to do is watch these videos and wait till Jeff says he's waiting to see a high-quality study covering X topic lol

@steveloge8119

11 ай бұрын

**Frantically writes grant proposal** Yes sir, Jeff, go on

@Osprey1994

10 ай бұрын

I think that's the nice thing about exercise science though.

@alastor8091

8 ай бұрын

I can't get into all that planning with numbers and percentages. Goddamn my brain just glazes over when he starts talking about programming. Lift heavy rock, do many times, rock get light, find bigger rock.

@robinlouis7180

7 ай бұрын

​@@alastor8091 made my day bro 😂👍

If you set the playback speed to 1.25x or 1.5x it sounds like ben shapiro

@milanorichie

9 ай бұрын

😂

@bprodigy25

9 ай бұрын

Yo I’m dead lmaoooo

@FaustinaFalcon8

2 ай бұрын

Tren Shapiro

@siriusdogon5400

Ай бұрын

😂😂😂😂😂😂😂😂 so true yo! Hahaha

@Brrrrrpp187

26 күн бұрын

So it makes it unlistenable 😂

Of course this has half the views as the push/pull videos lol. People really gotta stop skipping legs

@megbenedikte6364

Ай бұрын

People? *Guys, & girls gotta stop skipping upper body workouts 😂

@saschaforeal3009

17 күн бұрын

Chest is sexy

@ziggy_stardust_671

14 күн бұрын

FR, legs are GOATED🎉🐐🔥

Get the full program! Worth every penny and has expanded my gains to new heights over the past year. Thank you for all the effort and another amazing video.

@7:21 That joke on Six Pack Short. Was unexpected but greatly appreciated Jeff 🤣💯💪🏿

@abdulhaseeb6414

11 ай бұрын

Didn't saw that coming from him lol

@BuckingHorse-Bull

11 ай бұрын

@@abdulhaseeb6414 a sudden change in behavior from jeff.. maybe hes having relationship issues or losing money

@stonecoldtennis

11 ай бұрын

😂😂😂

@sam320431

11 ай бұрын

@@BuckingHorse-Bullhe’s rather got abducted and forced to make this whole video including the joke

Wow this could not have been better timed… today is my leg day and will definitely try this regiment!

At 50 years old I’ve neglected my legs for many years as I fooled myself into thinking cycling was enough because I hated leg workouts. Over the past couple of years though I’ve made a concerted effort to work my legs in the gym. I wish I’d started a long time ago. Another excellent vid, thanks Jeff.

@thetechnocrack

9 ай бұрын

It's great that you started. Keep going!

that is a super cool series of video ! thank you ! quick question : Will you do the same approch for a upper/lower routine ?

I was just watching your older videos when this pop up. Quality work as always!

Warmup Deadlift(normal or sumo) 1 set x 5 reps stiff-leg deadlift 2 sets x 8 reps leg press 4 sets x 10-12 reps glute-ham raise 3 sets x 8-10 reps slow-eccentric leg extension 3 sets x 8-10 reps seated calf raise 4 sets x 15-20 reps roman chair leg raise 3 sets x 10-20 reps You're Welcome :)

@SergeySergeyevitch

11 ай бұрын

❤

@seanc77339

11 ай бұрын

Thank you. Love reading and listening.

@Chris_JG

11 ай бұрын

@@seanc77339 no problem bro

@ch-yq5yn

11 ай бұрын

This seems like a ridiculous amount of volume. Is this a 1 day leg workout per week?

@Chris_JG

11 ай бұрын

​@@ch-yq5ynI think you could do It once or twice a week Or three if you're masochist lol

Your workout videos are amazing Jeff, so well thought out and articulated and purposeful. Thanks my friend. 💪💪💪

@HeiAshiSubliminals

10 ай бұрын

his approach to things is really good!!!

Quality content as usual. Thanks for an in depth lesson on leg training. 🤙

Just tried this workout and I can definitely say it was tremendous.

Nice and informative, as always Jeff.

The six pack shortcuts joke CRUSHED. Great video brother. Thank you 🙏

0:01 - dude looks like the turn of the century bodybuilder

Where squat?

@DrCore

Күн бұрын

New Video uploaded 5 days ago on his channel

Dude! Love this! Similar to what I'm doing - superset hip thrust with regular deadlift, superset leg extension with leg press, then leg curl, toe press and ab crunch!

I find it crazy that after watching Jeff I realized I’ve had too much volume and were doing exercises that overlapped . Bout to change up the split

Always that “according to science” to make your video more credible to watch…. Jeff always at the top. 😘

Jeff is a the best. His form is immaculate. Love the content ❤

Hey Jeff I feel amazing stretch with donkey calf raises. I am doing standing and donkey instead of sitting calf raises. I’ll see how I feel after some time. Cheers great video and playlist !!

nice work Jeff, 5 videos in the past month after what felt like 1 video every 5 months. You're gonna gain back subs this way!

7:20 - I find captain chair quite easy (I'm light) so what I do is first 10 reps with a dumbell between my feet then drop it and do 10 reps without a dumbell. The other 2 days a week I hit lower abs I do hanging leg raises but haven't found a good way to add weight to them (I think TIB bar would work but gym doesn't have one).

I’ve been working on building a new leg day routine, and I was worried that I wasn’t really hitting everything the way I should, but as it turns out, my leg days are pretty damn similar to this

@manuelmoreira8575

11 ай бұрын

You don’t need a lot if you take the right choices!👌😀

@KenanTurkiye

11 ай бұрын

I don't know what's going on (but firstly let me detail my leg workout, sorry for boring anyone out there). Saturdays is my leg day, so one day a week. -First thing I do is stretch my calves, with the front of my feet stepping on the round tubes of the plate tree, I strecth my calves, followed by hamstring stretches, both standing and raising the feet high, and finalized by quad and glute stretches. -After all the stretching I go get a mat, fold it up and place it in front of a machine I use it's part to do copenhagens for my inner thigh endurance training, followed by nordic curls for hamstrings, just one set is enough, I'm a big guy so I do assist my self with my hands a bit while doing the nordic curls. -Next I move to the seated leg press, and do one sef, full stack with feet mid height and joined together in the middle of the plate to hit the outer quad sweep, like said one full on set. -Next is hamstrings, although there is a lying hamstring machine, I use the seated leg extension and do standing unilateral hamstring curls, I do 3 sets per side, I love getting a huge bow in my hams. -Again with the same leg extension machine this time I do leg extensions for the quads, with toes pointing in, again for the outer section, again one full out set with full stack, I get the burn I get off. -Next, I'm at the soleus machine, I do one set with neutral feet position, that is both feet parallel to each other. -Followed by a standing calve raise with toes pointing in, full stack full burn, one set. -Next I get to work the inner things on the abductor/adductor machine, I only do one set full stack on it for the inner thighs, because 2.5 times a week I do hip trusts with a very very heavy loop band around my knees, so while hip thrusting I open my knees apart against the resistance of the band, which give me plenty of outer thigh workout during the week prior to leg day saturday. -And to finish off the exercises I go get my self 33lbs kettlebell, sit down on a stool have the kettlebell gripped by my toes, feet extended and I curl my toes/feet up working the tibialis anterior, one set, to about 18-20 reps depending on how tired I may be, I got tibialis like half bowling pins to complement the huge calves. All followed by more stretching of the lower body and I'm out of the gym. Why is this giving me amazing leg growth ? my daily protein intake is merely 1gram per kg o lean body weight, not more, I don't even use creatine let alone anything else, why doesn't my rear delts grow so fast with so little effort? :)))

@p3drozroom

8 ай бұрын

​@@KenanTurkiyebro wrote a novel 💀😭

@KenanTurkiye

8 ай бұрын

@@p3drozroom ...and I tried so hard to summarize! lol

Hi, Jeff! First of all, I love your content. You're already the best on KZread yet you're constantly improving. We love it. I'm just wondering if you could clarify something for me regarding rep ranges? It seems to me that every fitness influencer/educator, yourself included, incorporates a variety of rep ranges into their routines. I understand it from a practicality standpoint (probably wouldn't make timely sense to take every set to 30 reps), but I still can't understand why nearly everyone workouts their calves, mid delts, etc. at higher rep ranges--closer to 15 reps--when the literature suggests that this wouldn't have any noticeable effect on muscle growth (for these muscles groups or any others). I haven't found a single video by anybody whereby they can reasonably/scientifically explain why they choose to go with higher reps when focusing on these muscles. Any clarification would be greatly appreciated! Again, a huge fan coming from Victoria, BC!

@CraftyStones

4 ай бұрын

@alexandercline1004 well slow twitch dominant muscles such as side delts, forearm,neck etc don't respond well to low rep ranges. If you try to lift super heavy on exercise like lateral raises your form might loosen and other big muscle group like traps jump in to handle the weight reducing the amount of stimulus on target muscle. On exercise like lateral raises where progressive overload is very difficult high rep ranges make sense. Don't believe me try to hit 5 rep max on lateral raises

@alexandercline1004

3 ай бұрын

This was an extremely helpful comment, I really appreciate it!@@CraftyStones

Thanks for this. For some reason I’ve never thought about alternating hams and quads. I used to do quads first then hams, lately it has felt better to reverse this. I like this approach 👍

Im glad i found this channel.Thank you buddy.Keep it up.

Instead of nordic leg curl i use a flat bench where i lay and place a dumbbell between feet, feel really similar but more relatable and scalable

@Joey-dl6nm

11 ай бұрын

I do that too. Apparently laying flat isn't optimal though

I LOVE YOUR WORK!

Loved the jab at 6 pack shortcuts

Dr. Mike and Jeffy Nipples both hittin legs today, its like the protein video double feature all over again. I ❤ Nipraetel days!

@sansiveria578

11 ай бұрын

😂

@thoreaurug2142

11 ай бұрын

Their couple name is Lambokiwi.

@TheChosenOne_

11 ай бұрын

Dr. Israel and Jeffy Nipples 🙏

Ur physic is so uncredible, I was afraid to be trick by this but damn ! Ur giving good advices and talking according to science. So I can say it, I'm in love with the physic u have, I can see the genetics (u seem to have short limbs that helps to hypertrophy) but I can definitly see the training too and it's esthetic and well balanced ! Ur now my body goal

Hey Jeff, if we're concerned about power, how much plyo should you / can you do in a given weekly cycle?

Love your videos. Would love to see your thoughts on the best exercises for people who can't load their spines due to common injuries.

You are one of my biggest inspirations for becoming a personal trainer 🎉

Trying this out than my normal leg routine. This is very fun.

Would love videos on: caffeine addiction and body dysmorphia!

for those who don't like or are too strong for leg raises: try reverse squats, not ATG style, but with a full, deep stretch pulling you apart and crunching from both ends at the top, if you have acces a cable in your hands and on your feet is even better for the abs and cable crossbody chrunches are amazng to also hit the serratus

For anyone who wants to do straight leg calf raises but doesn't have access to a standing calf raise machine, you can do them on the leg press machine.

You should do a legday with RP love their style for these movements

Jeff, one thing that strikes me about your knowledge, approach, and philosophy is that you remind me of Jim Cordova -- that guy was mesmerizing and inspiring with his knowledge of the field!

Great workout. Regarding the rectus femoris and the leg extension. As you said, the rectus femoris crosses the hip joint and the knee joint. As for the hip, it works as a hip flexor. When you do leg extension, you have to sit and when you sit, your hips are flexed. In this position, the rectus femoris is shortened and therefore can develop less force. So it doesnt make any sense that you said that you are doing the leg extension for the rectus femoris. Please elaborate.

3:41 The way my anxiety is set up, I’d rather leave some gains on the table then perform this variation 💀

@bilgon7676

5 ай бұрын

too many eyes would look

Love that there's no squats as my knee doesn't like them anymore, trying this tomorrow morning!

Quite similar to my legs workout,but i will note it thank you Jeff

Hi Jeff! Would you please do a video on the nuclei overload technique? There’s a lot of debate surrounding the topic and I’d love to hear your stance on it.

Jump rope has been amazing for my calves. Been lifting for years and could never grow my calves. Granted I never paid attention to them. Not until I started jump rope. They inflated once I got good and kept at it.

What would you recommend for forearms and what day should I do them?

I tried this workout, and was super strict with my form and rpe. Doing the leg press with maintaining the slight knee bend and light rest might have by one of the most challenging workouts mentally I’ve ever done. To push through that level of pain was crazy

Hello Jeff, I just bought your program because I really wish to get in shape but I’m kind of nervous to get started even thought I’ve bought the body recomposition program. What’s the best way I could use it without forgetting any previous information that I read? I mean it’s a lot of information do I just follow it as I read or do I just read the whole thing first? And should I combine it with another program such as the hypertrophy program even though you have a training chapter in there? I would love it if you could help me out.

Yay, I do pretty much all of these. Only thing is I do hack squat instead of barbell squat.

Plz keep doing these!

I purchased your latest workout and just completed legs #2 and wow. I don't think my legs ever felt so much like jell-o... 😂 Insane and I never got such a focused pump to my quads. Thank you! I'm on the second week and feeling small changes already.

Yesss the king has uploaded

Jeff, please give us a high intensity training routing

Thanks for the vid Jeff

Interesting choice of exercises. Thanks! I have never seen RDLs where the weight is put to the ground. Whats the reason? Why didn't you choose an ab exercise where progressive overload is possible?

Thx Jeff. I’ve learned so much from your channel, that I feel greedy about leaving you a request: I know your a body builder, so I wouldn’t know if your expertise extends to strength & conditioning. I train in the gym specifically for ice hockey. I’m always looking to educate myself about what is most efficient for informing the different aspects of on ice performance. Efficiency is key, because there’s only so much time a hockey athlete can spend off ice training per annum. And in my experience (and to my sad surprise) there is an over abundance of useless novelty training programs, marketed to hockey players in Canada. And these are not completely useless, but seem to offer quite a low efficiency factor, in most cases. Power lifting, Olympic style lifts, plyometrics. If you have any nuggets of wisdom in this area, it would be fantastic to see a video about it. Cheers and all the best.

What do you think of the total gym leg curl? They seem to hinge at both the knee and the hip. Apparently you can load it with extra weight via the weight bar attachment. Any good??

😂😂 the Shade on Six Pack Shortcuts. Savage.

Jeff (or anyone else), is there a way to progressively overload the Glute-Hamstring Raises?

Do this type of series for bro split and each muscle

Haha what a #throwback to SixPackShortcuts! Another great video Jeff!

Hey Jeff thanks for all the great content! A problem I have been facing is that a lot of the time during workouts, I feel like my body can handle more exercises, but my mind gets very fatigued (feelings of nausea, needing to throw up etc.) For example I can do 3 sets of Leg Curls, Leg Press, RDLs before feeling completely drained mentally, but physically my legs feel like they can do more. Is this a problem with my sleep, diet, or something else? Or am I going too intense in my sets? I’m 17 and have been training for one year (though not as consistently as I’d like but still at least 1-4 times/week)

@estacon39

11 ай бұрын

Are you drinking Gatorade or eating some other form of carbs during the workout? Found that helps a lot for me, you may also want to time your rests so you don't get drained with all the waiting involved

Hey Jeff, can you help me out? I did a lot of heavy squads and deadlifts and my nerve (sciatic) from bottom back to leg went ballistic. I've stopped training and when the pain moved away I just did walking + slow ass rowing. Got any tips for nerve inflamation due to training?

That not locking thing works so good idk why I’ve never trued

The six pack shortcuts reference killed me!😂😂😂

If I won the lottery, I would give Jeff some of the winnings. Incredible man 💪❤️

Content request: A hybrid training program in which progressive overload is attained via some combination of both body weight(or calisthenics) and free weight training. I strongly appreciate your empirical approach to all your programs, but I am concerned with not doing enough body weight training in the programs you currently offer.

Always bringing legit workout no gimmicks ❤

@incogneeto2418

11 ай бұрын

Obie Trice, real name no gimmicks

Legend man, some of the best fitness videos, period.

Solid list of exercises for a great leg day workout. A few other options to consider swapping in as you want are squats, some form of lunges, and possibly leg curls for a little hamstring focused work. 💪

@youthfulalpaca2792

11 ай бұрын

I believe he covered all those on the first leg day of the program. This workout would be the second leg day of the week.

@FitLabb

11 ай бұрын

@@youthfulalpaca2792 My bad if I somehow missed or forgot that. Thanks for correcting me if that’s the case.

@Wetterwet

11 ай бұрын

I have a hard time hitting the quads hard in the home gym as squats get stale. Any tips FitLabb?

@ingokolb6871

11 ай бұрын

Those nordic Ham-Curls hit your Hams like a train, especially with no counter weight with the eccentric

@FitLabb

11 ай бұрын

@@Wetterwet Some decent options to use at home are Bulgarian Split Squats, different lunge variations (front lunge, rear lunge, or walking lunges), and Step-Ups can all be effective exercises to do at home to help target the quads. Another option is to build or buy a simple platform to stand on when doing squats that elevates your heels above the front of your feet by about a 15 degree angle, and do Squats or Goblet Squats in that heel elevated position. Hope that was helpful.

do you think calf raise would be perfect to apply partials with stretch the calf at the bottom and go up to parallel only

It’s finally out 🎉🎉🎉

With the calves, does doing sets pointing your toes inwards and then sets with them outwards make sense in addition to this to target other parts of your calves?

I've been doing a 6 day workout routine where I do lower / upper / lower / upper / lower / upper. But I've been worried lately that it might not be the optimal way to go. What do you think?

@KingGooseYT

10 ай бұрын

I do 2 workouts of 3 sets 6-8 reps for each muscle group each day.

I don't feel much tension on the ham glute raise. Does anybody else experience this? I feel like I'd get more of a contraction on the hamstring and glutes from a lying leg curl

hey Jeff, I'm not sure if you've already covered the topic but I see there's a lot of talk around Ozempic recently and I wonder if you maybe let us know your thoughts on the compound? it looks interesting and you're my go to guy for science-based fitness.

lol, didn't expect Jeff to half rep that leg Press, I think Mike needs to cue him in on how to open up and get depth. at the beginning I couldn't get deeper, over a couple of sessions with either no or minimal weight I figured out how to get in position, let my knees clear my torso, now I get at leas 60% calf and hamstring coverage at the bottom and need 2 blocks and 4 mats to set up since the leg press at my gym doesn't go low enough. don't worry if at first you feel it more in your adductors, oncegettin' full depth is comfortable you'll figure out how to get mostly quads. PS: I think it's important this workout is for powerbuilding, at least in the demonstrated form, neither pure bodybuilding nor powerlifting. also at 50% of your conventional deadlift the SLDLs will be glute focused, there's no way your able to fully expose your hamstrings at that load(they'll still get hit but to really get that nasty eccentric into a painful stretch you need lighter weights or your nervous system won't allow you to expose your hams cause they would robably tear if put in a vulnerable, yet very stimulative position, with your lower bach bein' much less of a limiting factor due to the lighter weight.

Posted right before leg day 🔥

Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA

@beryl.pretorius

3 ай бұрын

On that note, would leg raises lying down achieve the same thing as on the Roman chair?

When would you not recommend doing the leg extension exercise Jeff ?

Can someone please help me? I felt a zap (a long tweak) in my obliques from right to left about 2 years ago while I was doing a standing-over head press. I didn't feel anything when it happened-no redness, no swelling. Since then, I've been feeling pricky sensations in my right and left obliques. It feels like being poked with pins and needles, and many times there is a random dull cramping sensation in the obliques and also burning sensations. I consulted many physiotherapists and orthopaedic doctors, but nobody understood what was going on with me. They gave me physical therapy exercises, which did not help. I did a CT scan and an ultrasound sonography, but none of these tests found anything abnormal with my abdominal muscles. No muscle strains or myofascial strains were detected in these tests. I haven't been in the gym for two years because of this. I don't know what to do or where to go.

@zemotika

9 ай бұрын

Sounds like nerve damage to me

I'd get depressed working out like this 💀Legs offer so much fantastic room for functional training that you can still progressively overload with dumbbells. Jumping squads or other jumping exercises, bodyweight hip thrusts, calv raises on a edge or inversed against a downhill place (standing crab walk is also very effective here), standing on one leg doing side leg raises and so on.

I have access to seated calf raise, but not the standing calf raise, is the seated calf raise good enough for calves or should I find another exercise to do?

I was about to ditch seated calf raises, but then I read carefully and see those juicy 1.5mm increases

[WARM-UP] - 5M Treadmill - Leg Switches: Back/Forth-Sides - Barbell Hip Thrust - Bulgarian Split Squat - Leg Extension (slow eccentric) - Srated Calf Raises - Upp calf raises - Leg raises (Weird to put in place: glut harm raises ; for later) - Leg Press - Glute Ham Raise

Had a dream last night that I met you bro, you were training legs too which is crazy considering you uploaded this video after I woke up!!

@aethylwulfeiii6502

5 ай бұрын

Deja reve.

Man you post the exact same videos every month. And your physique has maxed out!

hi @jeffnippard, how do you incorporate rest days into push pull leg split? great videos, thanks for that.

@marius-josha

8 ай бұрын

You can rest whenever u want. This is why PPL is so great, you don’t have to rest…

Has there been a video comparing different variations of leg press and machine squat??

Jeff make a science explain on trap bar deadlifts please‼️‼️‼️‼️

Dude has the best content on the internet . This series literelly no such quality 😮

Can you make a workout split for people who only have dumbbells?

Jeff, I do legs twice week. Where do squats go into the mix? Do i swapp out with deadlift or seated leg press?