The Perfect Lower Body Workout (According To Science)
video description
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
Date: 2023-08-07
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Comments and reviews: 18
Vablo
Where would a protein deficit show it self first? i train my legs once a week sometimes two and my squat has been getting worse or staying stagnant for like 6months now. I dont wanna accept overtraining as the reason so i am blaming it on a protein deficit. My bench and deadlift feel fine.
I would like it if you did a video on what protein actually does since we usually just get told eat X times bodyweight instead of listening to our bodies.
Or since my deadlift feels fine am i just not squatting enough. I feel like i am in a bit of a disadvantage here anyway beacose my school gym doesnt have a hacksquat OR a leg extension machine. I really should complain about that maybe they could get rid of those useless CORE STRENGTH machines since by all common logic you you totally should train core strength on a fixed path machine.
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Where would a protein deficit show it self first? i train my legs once a week sometimes two and my squat has been getting worse or staying stagnant for like 6months now. I dont wanna accept overtraining as the reason so i am blaming it on a protein deficit. My bench and deadlift feel fine.
I would like it if you did a video on what protein actually does since we usually just get told eat X times bodyweight instead of listening to our bodies.
Or since my deadlift feels fine am i just not squatting enough. I feel like i am in a bit of a disadvantage here anyway beacose my school gym doesnt have a hacksquat OR a leg extension machine. I really should complain about that maybe they could get rid of those useless CORE STRENGTH machines since by all common logic you you totally should train core strength on a fixed path machine.
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Daniel
Ive been lifting naturally for 14 years and this past 2 years ive put on 7 pounds of muscle. I focused on my main lifts resting 2 to 5 minutes for progressive overload. Than i do my eccessory movements resting 45 seconds. And focusing on time under tension and pumping as much blood into the muscle as possible. My workouts are 30 to 45 minutes. And work out 5 days a week. And if my strength is ever going down i will take anywhere from 4 to 7 days off to heal. Than ill repeat. I barely switch up the exercises. And always try to get the best at that movement before i switch it out or add one in.
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Ive been lifting naturally for 14 years and this past 2 years ive put on 7 pounds of muscle. I focused on my main lifts resting 2 to 5 minutes for progressive overload. Than i do my eccessory movements resting 45 seconds. And focusing on time under tension and pumping as much blood into the muscle as possible. My workouts are 30 to 45 minutes. And work out 5 days a week. And if my strength is ever going down i will take anywhere from 4 to 7 days off to heal. Than ill repeat. I barely switch up the exercises. And always try to get the best at that movement before i switch it out or add one in.
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vicvin
The correct title;
A full body workout that's not based in science and even if it was this BSc isn't qualified to critique.
Let's start our LEG day by near maximum intensity deadlifts so we can increase fatigue to reduce our ability to stimulate hypertrophy of the leg muscles later in the workout. Bold strategy cotton.
Follow Renaissance Periodization and Milo Wolf if hypertrophy optimization is a goal.
Follow Jeff if the term 'science based' mesmerizes.
reply
The correct title;
A full body workout that's not based in science and even if it was this BSc isn't qualified to critique.
Let's start our LEG day by near maximum intensity deadlifts so we can increase fatigue to reduce our ability to stimulate hypertrophy of the leg muscles later in the workout. Bold strategy cotton.
Follow Renaissance Periodization and Milo Wolf if hypertrophy optimization is a goal.
Follow Jeff if the term 'science based' mesmerizes.
reply
Diego
Hi Jeff can you make a video about mind muscle connection. I don't know if there are studies about this, but even tho I do must exercises with headphones on, I have found more success in jumping rope or pull ups without it. Another sense that affects my exercises is the vision, sometimes when im trying my hardest I close my eyes and I feel like I push harder, but I lose technique. A video talking about this would be super interesting imo.
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Hi Jeff can you make a video about mind muscle connection. I don't know if there are studies about this, but even tho I do must exercises with headphones on, I have found more success in jumping rope or pull ups without it. Another sense that affects my exercises is the vision, sometimes when im trying my hardest I close my eyes and I feel like I push harder, but I lose technique. A video talking about this would be super interesting imo.
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Rounak
Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about this workout of lower body and keep it up and keep up the good work as always and take care
Keep smiling always
And can you suggest me a protein powder without soya protein and soya lecithin because I am allergic to it and give me the brand because I am from nagpur, India
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Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about this workout of lower body and keep it up and keep up the good work as always and take care
Keep smiling always
And can you suggest me a protein powder without soya protein and soya lecithin because I am allergic to it and give me the brand because I am from nagpur, India
reply
sport
I know this isn't necessarily an indicator of growth, but I get incredible doms from seated calf presses, when i can do them. They also destroy my ability to walk, after leg day, possibly more than any other movement - yeah, squats and LE's destroy the quads, but trying to push off the back foot and walk after seated calf presses is a whole new level of goofy.
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I know this isn't necessarily an indicator of growth, but I get incredible doms from seated calf presses, when i can do them. They also destroy my ability to walk, after leg day, possibly more than any other movement - yeah, squats and LE's destroy the quads, but trying to push off the back foot and walk after seated calf presses is a whole new level of goofy.
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The
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: )
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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: )
reply
Thoreaurug
Jeff Nippard is beyond awesome but I must admit some confusion: 5 months ago Ultimate Legs etc.
3 months ago Killer Legs etc.
Today Perfect Legs etc.
Can I get some clarification before I comb through them to forge some kind of Venn Diagram or spreadsheet?
Thanks!
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Jeff Nippard is beyond awesome but I must admit some confusion: 5 months ago Ultimate Legs etc.
3 months ago Killer Legs etc.
Today Perfect Legs etc.
Can I get some clarification before I comb through them to forge some kind of Venn Diagram or spreadsheet?
Thanks!
reply
Thodoris
Keeping an 8-9 RPE while dropping reps and raising the weight sounds very challenging to get right. Are there any tricks we can use to make sure we don't accidentally load the bar with enough weight to turn the set into an RPE 11?
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Keeping an 8-9 RPE while dropping reps and raising the weight sounds very challenging to get right. Are there any tricks we can use to make sure we don't accidentally load the bar with enough weight to turn the set into an RPE 11?
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FitLabb
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.
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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.
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Raptor
I d say almost perfect. I d switch leg press for hack squat with an optional superset with sissy squats. I find the stretch is greater and the carry over to barbell squats in my opinion is greater.
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I d say almost perfect. I d switch leg press for hack squat with an optional superset with sissy squats. I find the stretch is greater and the carry over to barbell squats in my opinion is greater.
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_W00D_SH0CK_
Do mountain biking for a few years like I do my calves are very strong and developed in my 250 registered rides I gained 147. 785-foot altitudes
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Do mountain biking for a few years like I do my calves are very strong and developed in my 250 registered rides I gained 147. 785-foot altitudes
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Igor
Why jump between muscle groups entire session? Dr Mike would probably advise you to finish off quads first and only then take on hams, for example
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Why jump between muscle groups entire session? Dr Mike would probably advise you to finish off quads first and only then take on hams, for example
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Nick
On the stiff legged deadlift why are your legs bent and why are you dropping the weight on the ground therefore letting go of all of the tension?
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On the stiff legged deadlift why are your legs bent and why are you dropping the weight on the ground therefore letting go of all of the tension?
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dont
Jeff Im not saying this to be a dick but you may be a little bit shorter. How do we stiff leg deadlift, does it just become romanian? Thank you
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Jeff Im not saying this to be a dick but you may be a little bit shorter. How do we stiff leg deadlift, does it just become romanian? Thank you
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Dylan
Ran the ultimate ppl program twice now and I like it a lot. What is your opinion on seated ham curl machines that have the pad on your shins?
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Ran the ultimate ppl program twice now and I like it a lot. What is your opinion on seated ham curl machines that have the pad on your shins?
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Run
Jeff looks great, but his arms are too tiny in proportion to the rest of the upper body. A solid arm build cycle would make a big difference.
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Jeff looks great, but his arms are too tiny in proportion to the rest of the upper body. A solid arm build cycle would make a big difference.
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HishamR89
Why not do Good Mornings which are easier on the back than SLDs?
much better for recovery and easier to load and progress at.
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Why not do Good Mornings which are easier on the back than SLDs?
much better for recovery and easier to load and progress at.
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