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The Best Science-Based Leg Day For Growth (Quads/Glutes/Hamstrings) PUSH PULL LEGS SERIES

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Rating: 4.0; Vote: 1

well cover your leg workout for the week. The first exercise will be barbell squats, which has been shown to be one of the best quad exercises (not to mention, glute exercises. Id recommend the front squat over the back squat for two reasons. First, the front squat achieves comparable levels of muscle activation when using roughly 20% lighter weight than the back squat. Second, research has shown that the front squat produces significantly lower compressive forces on the knee as well as reduced lumbar stress when compared to back squats. Regardless, incorporating both into your legs workout is a great idea. Next is the barbell hip thrusts, one of the best glutes exercises available. The hip thrust provides a much greater glutes contraction and puts a high amount of tension and metabolic stress on the glutes when theyre in a shortened position at the top of the movement something that the squat fails to do. Lastly, hip thrusts are very low impact on the joints and easy on the lower back, yet still enables you to lift heavy weights. Therefore, including them in your push pull legs routine is recommended. The next exercise is the split squats, one of the best quad exercises with considerable involvement from the glutes and hamstrings as well. Include at least one unilateral movement to prevent imbalances from developing over time. Split squats also offer significant advantages over walking lunges. Theyre easier and safer to learn, which means that youll be able to perform it with full range of motion and a significantly higher glute medius activation. Once your balance improves with this, rather than progressing to walking lunges, youll want to then progress to the Bulgarian split squat. And then, once youre able to comfortably do this variation, what Id recommend is to progress it once more by performing half of your sets with the contralateral Bulgarian split squat, where you hold just one dumbbell on the opposite hand as your front leg. Lastly, were going to include the glute ham raise in your legs workout. It is a great exercise to do so as it elicits the greatest activation of the various hamstring muscles when compared to other common hamstring exercises. In addition, it also forces you to control your bodyweight on the way down or eccentric portion of every rep. This is important given that research has shown that its this eccentric strengthening of the hamstrings that seems to be the most important factor for not only enhancing your athletic performance such as with the vertical jump, but also for better protecting your hamstrings from any future potential injuries or imbalances. For calves, Id simply recommend adding in one standing calf raise exercise and one seated calf raise to ensure that both calf muscles are hit, and a mix of higher and lower rep ranges. To sum everything up for you, heres what your leg workout could look like: Back Squats OR Front Squats: 3-4 sets of 6-10 reps Hip Thrusts: 3-4 sets of 12-15 reps Split Squats (2 sets Bulgarian, 2 sets contralateral): 4 sets of 8-12 reps (each side) Glute Ham Raise (or Bosu Ball alternative): 3-4 sets of 10-15 reps Standing Single Leg Calf Raise: 2-4 sets of 6-10 reps Seated Calf Raise: 2-4 sets of 10-15 reps I hope you enjoyed the last video for the push pull legs routine series and I also hope you were able to see that to maximize your time and efforts and build muscle in the fastest way possible, then you need to not only carefully select each and every exercise that you perform in your workouts, but you also need to know how to then go about executing and implementing them into your overall routine. And for a step-by-step program that takes care of all the guess work for you and shows you exactly how and what to workout week after week so that you can build muscle most effectively with science, then take the analysis quiz below to discover which approach is best for you: LEG WORKOUT : Music by Ryan Little - Body Language - BB SQUATS HIP THRUSTS SPLIT SQUATS GLUTE HAM RAISE
Date: 2022-01-03

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Comments and reviews: 8

bla
Something I can't understand -
Jeremy, in one of your videos about junk volume and how many sets per week per muscle group is optimal.
it says around 20 ( I split my legs+shoulders workout twice a week ) - which means 10 sets Max for a workout. My question is: isn't this too much (this video recommendion I mean )? do we consider/count calf exercises as legs exercises when counting our weekly sets volume?
I mean, how come for chest or back 16-20 sets per week is enough and here, for legs, it can get to over 30 sets per week?
I do my leg workout with 3 shoulder exersices.
so if I add 16 sets for legs I won't leave the gym lol
Should I perhaps do this workout alone and add the shoulders to my chest/triceps workout so I train chest shoulders triceps in a workout
back and biceps in a workout and legs alone in a workout?
please answer
Been following you gor the past 6 months: -)
Thank you,
Ari from Israel
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Smiling
so lets say with the two workouts in a week you want a total volume of 14 sets for your glutes and you follow this program. Won't it be overkill bc you work 4 sets of glutes in the squat, 4 sets with the bulgarian split squats, 4 sets of hip thrusts for the glutes and also 3 sets of glute ham raise. And you need to do this 2 times. how is that not overkill?
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sport
Finally, someone can I understand because I lose the pain quickly and my butt feel normal on this because of repeating all my workout without knowing that the ass had a full of muscle and I can divide each muscle in full week
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Mark
I know it was mentioned somewhere in the series, and now I can't seem to find it again, but on which day and when should we add/switch in deadlifts and movements like leg extensions?
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Chock
You know Jeremy is one of the best fitness ytbers when you don't even need to hear what he's saying to completely understand and implement the exercises in the video.
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Messenger
I gave up a long time ago on YouTube videos on muscle development due to lack of science based evidence. But this was great! Glad I gave it a chance!
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jonathan
Just celebrated my 68th birthday with PUSH yesterday and PULL today---walking around feeling pumped the last 48 hours! Lesson learned: mix it up.
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Tee
I love deadlifts! How can I incorporate them into this push pull legs routine? Which day? I was thinking during pull day? Thanks!
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