The Ultimate Science-Based Leg Day For Muscle Growth (2023)
video description
i modified my second leg day to then look like either 3x bulgarian split squat or single leg leg press, 3x hamstring curl, 3x calf raise, 2 drop sets leg extension. i had to remove rdl's too because they just light up my lower back even with keeping the bar close to my/my shins and not letting it get away from my body
Date: 2023-02-21
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Comments and reviews: 14
Grant
Could you speak to why you didn't include an interset stretch for the quads and/or glutes as you did for the lats and pecs in previous videos in this series? I'd be curious to hear why they were not included, even if just to understand the reasoning and/or science behind the decision to include interset stretching for the upper body musculature and not the lower body in this workout. I felt inspired by the interset stretching mechanic presented in this series and had been implementing a couple sets of interset couch stretches between my bulgarian split squats on my leg-focused day, which absolutely torched my quads and glutes, so I was surprised to neither see that component suggested here nor hear its absence explained or mentioned, either. Thanks!
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Could you speak to why you didn't include an interset stretch for the quads and/or glutes as you did for the lats and pecs in previous videos in this series? I'd be curious to hear why they were not included, even if just to understand the reasoning and/or science behind the decision to include interset stretching for the upper body musculature and not the lower body in this workout. I felt inspired by the interset stretching mechanic presented in this series and had been implementing a couple sets of interset couch stretches between my bulgarian split squats on my leg-focused day, which absolutely torched my quads and glutes, so I was surprised to neither see that component suggested here nor hear its absence explained or mentioned, either. Thanks!
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sport
With the inner and outer hamstrings point, I found that out a few days ago when training a client. They had their toes pointed a lot outwards, so I just kind of stood there while they performed the set, rotated my foot out and squeezed my hamstrings, then rotated in and squeezed hamstrings, and found that there was a massive difference in the area the tension built, and after I told him to turn his toes in, he felt it very strongly too.
I do find it unusual that toes in targets inner hamstrings, but outer calves, and toes out targets outer Hamstrings, and inner calves though. I would be interested to see why that is.
reply
With the inner and outer hamstrings point, I found that out a few days ago when training a client. They had their toes pointed a lot outwards, so I just kind of stood there while they performed the set, rotated my foot out and squeezed my hamstrings, then rotated in and squeezed hamstrings, and found that there was a massive difference in the area the tension built, and after I told him to turn his toes in, he felt it very strongly too.
I do find it unusual that toes in targets inner hamstrings, but outer calves, and toes out targets outer Hamstrings, and inner calves though. I would be interested to see why that is.
reply
(м
With the inner and outer hamstrings point, I found that out a few days ago when training a client. They had their toes pointed a lot outwards, so I just kind of stood there while they performed the set, rotated my foot out and squeezed my hamstrings, then rotated in and squeezed hamstrings, and found that there was a massive difference in the area the tension built, and after I told him to turn his toes in, he felt it very strongly too.
I do find it unusual that toes in targets inner hamstrings, but outer calves, and toes out targets outer Hamstrings, and inner calves though. I would be interested to see why that is.
reply
With the inner and outer hamstrings point, I found that out a few days ago when training a client. They had their toes pointed a lot outwards, so I just kind of stood there while they performed the set, rotated my foot out and squeezed my hamstrings, then rotated in and squeezed hamstrings, and found that there was a massive difference in the area the tension built, and after I told him to turn his toes in, he felt it very strongly too.
I do find it unusual that toes in targets inner hamstrings, but outer calves, and toes out targets outer Hamstrings, and inner calves though. I would be interested to see why that is.
reply
Clay
I have a buddy who sadly can t squat in any style because of a back injury and is looking for a replacement while he recovers, he s chosen split squats and obviously hack squats. Here s my question, what kind of gains do you think can be made by treating split squats the way most guys treat back squats? Everyone does split squats with exhausted hips because they did back squats first, maybe this contributes to balance being the limiting factor and maybe they re always shortchanging the possible gains. If he has success from it i may try a phase of split squat prioritization as well.
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I have a buddy who sadly can t squat in any style because of a back injury and is looking for a replacement while he recovers, he s chosen split squats and obviously hack squats. Here s my question, what kind of gains do you think can be made by treating split squats the way most guys treat back squats? Everyone does split squats with exhausted hips because they did back squats first, maybe this contributes to balance being the limiting factor and maybe they re always shortchanging the possible gains. If he has success from it i may try a phase of split squat prioritization as well.
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George
Tips for RDLs if you feel it in the lower back.
1) Use a trap bar. Makes it easier for some people to keep weight close to your body.
2) Slow down the movement, especially the eccentric. Improves mind muscle connection.
3) Shorten the range of motion and move around the hips. People try to go too low on RDLs and end up excessively flexing their low back.
4) Use a split stance. This unilateral variation deloads the low back and puts more emphasis on the hip extensors. Using a split stance vs single leg stance reduces instability.
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Tips for RDLs if you feel it in the lower back.
1) Use a trap bar. Makes it easier for some people to keep weight close to your body.
2) Slow down the movement, especially the eccentric. Improves mind muscle connection.
3) Shorten the range of motion and move around the hips. People try to go too low on RDLs and end up excessively flexing their low back.
4) Use a split stance. This unilateral variation deloads the low back and puts more emphasis on the hip extensors. Using a split stance vs single leg stance reduces instability.
reply
Laurens
Training only 4 times a week in a push/pull/legs style, isn't something I would consider very reasonable for most people, just like doing 4-6 reps on BSS or Hacksquats and 2-4 reps on Squats, when the goal is mostly hypertrophy. Studies clearly show that it is rather inefficient to try to train for two things at once, it is better to divide the training into phases that focus on either strength or hypertrophy. So if you want to get stronger in the low rep ranges, than train for it and don't try to gain a lot of muscle at the same time.
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Training only 4 times a week in a push/pull/legs style, isn't something I would consider very reasonable for most people, just like doing 4-6 reps on BSS or Hacksquats and 2-4 reps on Squats, when the goal is mostly hypertrophy. Studies clearly show that it is rather inefficient to try to train for two things at once, it is better to divide the training into phases that focus on either strength or hypertrophy. So if you want to get stronger in the low rep ranges, than train for it and don't try to gain a lot of muscle at the same time.
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Luke
All your videos and programs are absolutely incredible. I started a little over 10 weeks ago with your full body program and started at 208lbs, and in weeks 8 or 9 of the program I actually got serious with my diet and started your 4x a week push pull legs and I now weigh 201 lbs and can lift more weight than I ever could before with no pain and less fatigue between days than when I was floundering about on my own. Thank you so much for helping me start my adventure to getting the physique I ve always wanted that now feels within reach!
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All your videos and programs are absolutely incredible. I started a little over 10 weeks ago with your full body program and started at 208lbs, and in weeks 8 or 9 of the program I actually got serious with my diet and started your 4x a week push pull legs and I now weigh 201 lbs and can lift more weight than I ever could before with no pain and less fatigue between days than when I was floundering about on my own. Thank you so much for helping me start my adventure to getting the physique I ve always wanted that now feels within reach!
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lemonlime
0: 33 - 5-10 Min Treadmill Walk, Leg Swings, Side-Lying Twists, Step Throughs
0: 43 - Squat (Heavy) 1 x 2-4
(With around 5 Warmup sets)
1: 40 - Hypertrophy Alternatives for Heavy Squat
Hack Squats / Split Squats
2: 00 - Paused Squat 2 x 5
3: 11 - Romanian Deadlift 3 x 8-10
5: 10 - Walking Lunge 2 x 10 (each leg)
6: 29 - Seated Leg Curl 3 x 10 - 12
8: 22 - Leg Press Toe Press 4 x 10 - 12
9: 48 - Decline Plate Crunch 3 x 10 - 12
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0: 33 - 5-10 Min Treadmill Walk, Leg Swings, Side-Lying Twists, Step Throughs
0: 43 - Squat (Heavy) 1 x 2-4
(With around 5 Warmup sets)
1: 40 - Hypertrophy Alternatives for Heavy Squat
Hack Squats / Split Squats
2: 00 - Paused Squat 2 x 5
3: 11 - Romanian Deadlift 3 x 8-10
5: 10 - Walking Lunge 2 x 10 (each leg)
6: 29 - Seated Leg Curl 3 x 10 - 12
8: 22 - Leg Press Toe Press 4 x 10 - 12
9: 48 - Decline Plate Crunch 3 x 10 - 12
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6reps
Jeff, I'm slightly confused I've seen you often talk about effective reps recently but if your position is still the same, don't you think your volume in accessory work is sub-optimal in this PPL workouts?
It seems if you're trying to aim for 10 working sets for 'accessory-type' muscle (lat/rear delts, bi's, calf etc, that should be still reasonably challenging you're undershooting with the overall weekly effective volume that you do for those muscles?
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Jeff, I'm slightly confused I've seen you often talk about effective reps recently but if your position is still the same, don't you think your volume in accessory work is sub-optimal in this PPL workouts?
It seems if you're trying to aim for 10 working sets for 'accessory-type' muscle (lat/rear delts, bi's, calf etc, that should be still reasonably challenging you're undershooting with the overall weekly effective volume that you do for those muscles?
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mickylord21
Question about a commend you made at the 3: 00 minute mark. You say the using the lighter weights on a pause squat causes less stress on the body because a lighter load is being used. Is that actually true though? Yes the weight is lower but the is greater time under tension so assuming you are completing this exercise with the same intensity you would a normal squat wouldn't your body feel the same amount of stress?
As always fantastic video.
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Question about a commend you made at the 3: 00 minute mark. You say the using the lighter weights on a pause squat causes less stress on the body because a lighter load is being used. Is that actually true though? Yes the weight is lower but the is greater time under tension so assuming you are completing this exercise with the same intensity you would a normal squat wouldn't your body feel the same amount of stress?
As always fantastic video.
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Dylan
Jeff, do you think someone who's essentially a novice when it comes to strength would benefit from a PPL split, or is a more linear program focused more on compound movements and building foundational strength better? My goals are just general strength and musculature improvement while getting rid of some excess weight.
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Jeff, do you think someone who's essentially a novice when it comes to strength would benefit from a PPL split, or is a more linear program focused more on compound movements and building foundational strength better? My goals are just general strength and musculature improvement while getting rid of some excess weight.
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Stan
Hey Jeff, can I ask why you keep your toes pointed upwards (active dorsal flexion) instead of relaxed during the leg curl? I find that a relaxed ankle joint makes the leg curl much harder and brings more focus on the hamstrings. William P. Ebden (2009) described this neutral ankle position for a seated leg curls as well.
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Hey Jeff, can I ask why you keep your toes pointed upwards (active dorsal flexion) instead of relaxed during the leg curl? I find that a relaxed ankle joint makes the leg curl much harder and brings more focus on the hamstrings. William P. Ebden (2009) described this neutral ankle position for a seated leg curls as well.
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Jenny
One topic I d like to hear your thoughts on jeff is pre-exhaustion.
On my leg days I ve found, for hypertrophy, massive benefits with starting with light isolation movements to prime my brain for even better contractions via mind muscle connection when doing compound lifts later.
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One topic I d like to hear your thoughts on jeff is pre-exhaustion.
On my leg days I ve found, for hypertrophy, massive benefits with starting with light isolation movements to prime my brain for even better contractions via mind muscle connection when doing compound lifts later.
reply
Clara
One topic I d like to hear your thoughts on jeff is pre-exhaustion.
On my leg days I ve found, for hypertrophy, massive benefits with starting with light isolation movements to prime my brain for even better contractions via mind muscle connection when doing compound lifts later.
reply
One topic I d like to hear your thoughts on jeff is pre-exhaustion.
On my leg days I ve found, for hypertrophy, massive benefits with starting with light isolation movements to prime my brain for even better contractions via mind muscle connection when doing compound lifts later.
reply
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