The Ultimate Science-Based Leg Day For Muscle Growth (2023)

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Күн бұрын

Get the full 12-week Push Pull Legs System here:
jeffnippard.com/products/the-...
** My Fundamentals Training Program: shop.jeffnippard.com/product/...
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shop.jeffnippard.com/product/...
** MASS (Monthly Research Review):
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** PEScience Supplements: www.PEScience.com/discount/jeff
** Instagram: / jeffnippard
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References:
Hamstring Curl Studies:
pubmed.ncbi.nlm.nih.gov/33009...
pubmed.ncbi.nlm.nih.gov/31277...
Calf Raise Foot Positioning Study:
pubmed.ncbi.nlm.nih.gov/32735...
Belt & Lower Back
www.strongerbyscience.com/the...
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Written by Jeff Nippard
Edited by Jeff Nippard
Filmed by Matt Dziadecki ( / dziadecki )
Music from Epidemic Sound:
Damma Beatz - Love Me More
www.epidemicsound.com/track/P...
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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Timestamps:
0:00 - Intro
0:25 - Warm Up
0:43 - Exercise 1 of 6
3:08 - Exercise 2 of 6
5:05 - Exercise 3 of 6
6:28 - Exercise 4 of 6
8:21 - Exercise 5 of 6
9:44 - Exercise 6 of 6
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In this video I cover the first Leg Day of my new Ultimate Push Pull Legs System. This is the third video in a series where we will be going through each workout within the first week of the PPL program, breaking down each exercise as we go.
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

Пікірлер: 1 100

@sharzad5053 Жыл бұрын

Jeff is the goat. “Here’s all the exercises, sets, reps, form, but you can also pay for it if you feel like it.” If you can afford it, definitely support this dude

@culdeus9559 Жыл бұрын

It's a three phase program, he's giving away the first phase for free. (effectively)

@derka4754 Жыл бұрын

his programs arent even expensive either. compared to somthing like doucette, jeffs are CHEAP!

@lashedandscorned Жыл бұрын

@@derka4754doucette more like douchette

@user-gp8tp1di4h Жыл бұрын

I’d def buy the program if you can. A lot more than just the routine in this video.

@theempire00 Жыл бұрын

In THIS economy?!

@elliottandreasen4148 Жыл бұрын

All my muscles could live happily inside one of Jeff’s quads

@mjdawd4846 Жыл бұрын

A calf would be fine with me …

@conlangknow8787 Жыл бұрын

Id be able to live rent-free in his tibialis

@trumanfelt4180 Жыл бұрын

Sounds like its bulking season

@Khaos969 Жыл бұрын

His legs are only 1ft long , he’s got it easy

@rayray3357 Жыл бұрын

Pause my dude 🤡

@lemonlime455 Жыл бұрын

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

@srivatsan1985 Жыл бұрын

Damn you guys are fast

@koshy2000 Жыл бұрын

3:30 - Butt check in mirror

@stunning_prince Жыл бұрын

why you so goated 🔥

@nattyfatty413 Жыл бұрын

You could already be squatting in 5 minutes. No reason to start with walking. Just go straight to your squat warmups Instead of bothering with lunges, just do another 1-2 sets of squats and/or RDLs, especially if you're concerned with static grip limitation No one should be having their lunges or even RDLs limited by grip. People need to be told to focus more on unassisted double overhand grip on any pull/carry exercises. For the science guys: Grip strength is inversely associated with all-cause mortality "Stretch" in the knee component is secondary. Leg curls are more effective the more flexed the hip is (Avoids active insufficiency) Which way your toes point has nothing to do with the shin or femur. You kind already covered that, but you should just say to internally or externally rotate, since that doesn't require thinking about the toes at all RDLs and hamstring curls may not be necessary in the first place. Depending on your anthropometry, you may need leg extensions or other anterior chain assistance movements instead. Squats are not automatically a "quad exercise". The emphasis is determined by segmental proportions You'll never have big calves unless you were fat for 20 years (Sorry guys)

@lemonlime455 Жыл бұрын

@@nattyfatty413 the warmup is good for people who want to just get their blood flowing a bit before they jump into weights, also the squats in this program are pretty based on strength rather than growth, where the lunges can focus on growth, the toe pointing thing is just a cue for people who would be confused by the word internally vs externally rotate, its easier to just think "point my toes outwards or inwards"

@seanrainslifts7 Жыл бұрын

Jeff is the type of guy to use one earbud and switch every 5 minutes to avoid eardrum musculature imbalances.

@midnight2663 Жыл бұрын

Wrong Jeff…

@philipauken5391 Жыл бұрын

No. Jeff is the type of guy to do a superset of eardrum holds, wearing both airpods and over the ear headphones.

@Landon-_ Жыл бұрын

@@midnight2663 both jeffs…just something about jeffs in the fitness industry

@-coolerlegothings-9784 Жыл бұрын

Tell me why I actually do this 💀

@aidanl7641 2 ай бұрын

@@philipauken5391i don’t think think it’s it

@dylanlasky2389 Жыл бұрын

This leg day made me realize my cardio fitness wasn't as good as I thought. The hardest part of this first leg day was my breathing. Still hit a bunch of prs though! Also I just realized I've been only doing half the number of lunges lol

@regmemer9198 Жыл бұрын

Sadly there was a lot of crap out there that said "don't let your back knee touch the ground!!!" which now means basically everyone half-reps walking lunges. Just let your trailing knee gently touch for full ROM.

@yaleman4522 Жыл бұрын

Walking lunges are by far the hardest on my cardio...no matter if it's my first or last exercise, they kill me.

@gabenir5117 Жыл бұрын

I think he meant the number of lunges per leg instead of 10 reps in total. I used to do that too lol

@isaarunarom7830 Жыл бұрын

Yeah when Jeff says 10 per leg I take my weights halfway put them down and pick up lighter ones for the other half. 20 lunges with 40s is impossible for me, but 10 at 40 and 10 at 25 is still really hard I still

@backwoodz7160 4 ай бұрын

mentally I can go hard on legs but my legs end up shaking, feeling like I can’t stand and end up walking through the gym like a baby giraffe wondering what is life

@PRIME_Strength 4 ай бұрын

Ong this is so true tho

@HitEDCsh 3 ай бұрын

😂 Bro, i feel this. Cracked me up pretty bad tho!

@abhyudaysingh5732 3 ай бұрын

Hahah true

@saucyb3585 2 ай бұрын

Yeah and I’m done for the day.

@ashdgee 2 ай бұрын

😂😂😂

@FitLabb Жыл бұрын

Love the emphasis on proper warmups, & one of the best comprehensive videos I’ve seen for a mixed legs hypertrophy & strength building workout with great form cues. 💪

@themutablemercury Жыл бұрын

Been watching you lately since I recently (December 2022) started working out. Because of your advice I'm starting an upper/lower 4-day split and basically searched for exactly this video before I go to the gym in about 30 minutes. Thank you for all you do!

@kulisap8427 Жыл бұрын

Check out his fundamentals video (i think its a 6 part). It helped me ALOT to understand the foundations and progress stronger from there

@pubgbunny4027 8 ай бұрын

Are you still working out buddy

@villain1419 Ай бұрын

It's gonna be a scientific leg day today

@Wintercrow1 Жыл бұрын

Thanks Jeff! I really appreciate your willingness to share what you know but I also appreciate your method and behavior while delivering your message. You're always mature and professional. No click bait thumbnails or 14 year old humor. Well done.

@user-xx8kt2rd4v Жыл бұрын

Love the pause squat. Moderate weight while maintaining challenging. Both good for safety and strength.

@Schwaaaang Жыл бұрын

It's been an extremely long time since I've been in the gym, but after a few shoulder surgeries, I've done my push and pull this week, and tomorrow is the dreaded leg day... Thank you for this solid advice! It will be going to good use!

@nomercy8989 Жыл бұрын

A que that worked really well for me during RDLs is to focus on pushing the hips back and not thinking about lowering the weight it self.

@sina_lcs Жыл бұрын

I still can‘t believe this amazing, high quality content is out here for free… Thank you Jeff! 🙏🏼

@juansorto8411 Жыл бұрын

This guy puts out some of the most thorough and really well explained videos for various workout topics.

@asder2036 Жыл бұрын

Thanks, good to see I'm doing the right exercises. I also add leg press and hip thrust. I find the hip thrust helps overall with my posture as all the other exercises tend to cause anterior pelvic tilt, but it may be just me

@AquaDaz1 Жыл бұрын

Brilliant video. The graphics, highlighted areas, split screens, evidence based papers. I know you have been doing this a long time, but you certainly set the standard for all that continue to come after you. Awesome!

@fighting_stance_fitness 10 ай бұрын

This is great stuff Jeff. Keep making these. I just started using these with a few mods but, it controls the volume much better compared to my own programs.

@aswinbaskaran607 Жыл бұрын

I purchased this program 4 weeks ago ! and within 4 weeks, I could see massive results + I'm bulking which helps me to stay on track and build good muscle. I also received a follow up message from Jeff organization about my progress ! That's amazing, how they follow up on the progress on the customer. Keep up your good work Jeff

@chiapas05 Жыл бұрын

Just started watching your videos and tried your leg day workout on Wednesday, doing it again today!! Just crushed a bowl of oatmeal and I’m gonna take Gatorade with me too. Thanks for everything Jeff!

@wellnesscoach73 Жыл бұрын

Gatorade ☠️☠️

@CRYTO208 Жыл бұрын

Tomorrow morning It’s going to be the first time in the gym lifting weights with my sister, it’s quite intimidating but honestly I feel excited and I know after lots of consistency it will pay off on the future 😊😊. And man just thinking about it I feel like my legs are already sore haha. Have a nice night everyone.

@dememes9604 Жыл бұрын

You got this, everybody in the gym is usually so nice don't worry about it

@CRYTO208 Жыл бұрын

@@dememes9604 thanks man this makes me happy to hear ☺️☺️

@Mike-lr1xh Жыл бұрын

If you stay consistent, i promise gym will change your life for the better

@philipauken5391 Жыл бұрын

Fuck, I love the gym. Would give anything to relive those newbie gains again. Enjoy, stay consistent! 😁

@kirbylover37 Жыл бұрын

First couple weeks is the hardest because you're establishing a new habit. If it doesn't stick don't worry, just try again.

@Joseph.Cariati Жыл бұрын

I grabbed this program. On phase 2, maximum effort. I've been lifting for years and never really programmed myself. I have put on noticeable gains and strength in just 7 weeks.thanks Jeff

@BCEBiz89 Жыл бұрын

Jeffs videos are as close to perfect as you can get. Including 1rm percentages and Goal RPE for sets is stuff we should be paying for. Hes never seized to impress me with his content. And also, his physique is my dream. Idk if ill ever get there as i am tall (6'1")with only aboit 140 lbs of lean mass at 170lbs BW and already pretty old(33 years old). Im late to the game... but jeffs videos have been invaluable to me over the course of the last 6 months. Very happy with my results and jeffs content.

@TheyCallMeJurd Жыл бұрын

Supporting Himbo Fitness like a boss

@stevyn7133 Жыл бұрын

Another great video, Jeff! Always appreciate the quick scientific run-downs plus the acknowledgment of possible bias/fault in them. You have continued to reinforce the benefit of foot rotation in calf raises/extensions. While this modification has benefitted my training, I also find that supination of the foot has helped to target the gastroc, and I'm curious if you have any thoughts or interest in exploring that axis! On another note, I have found that I prefer smith machine calf raises with a plate or board under the balls of my feet when I have that ability. As far as I'm able to tell, it has to do with the additional activation of the hamstrings and glutes relative to a seated calf press, though you may be able to provide a more data-centric perspective! Thanks!

@cindyvillalva02 11 ай бұрын

I have had these for several weeks kzfaq.infoUgkx8N-gevHZ6YWNoOYdRjL90vdbNyOKKHxL and I have been really happy with them so far. I love being able to do a variety of workouts at home when I don't have time to make it to the gym. When paired with a basic bench, there are tons of different exercises and you can hit pretty much all major muscle groups. It is easy to adjust to your desired weight with the dials on each side. They slide in and out of the cradle smoothly. The only downside to this design vs the newer version, is that these are pretty wide. This does limit your range of motion with certain hand positions on certain exercises. Straight dumbbell press would be an example of this. I have to turn my hands slightly in order to bring them close enough together. Not a huge deal to me though. Really happy with this purchase and would definitely recommend.

@dlyon9673 Жыл бұрын

Thank you for your excellent videos! They really break things down well, and I really appreciate the scientific research that your put into them.

@CookyCop Жыл бұрын

Thanks for all the knowledge over the years learned a lot following you over the years🙏🏽💪🏽

@British_Joe Жыл бұрын

I remember in an old video you made you said to lean forward on the Seated Leg Curl and wrap your arms around the handles. Best piece of a advice ever!!! My hamstrings have grown so much from just that one tweak!

@TheHumanBodyTalk Жыл бұрын

❤❤❤

@chazgames3690 Жыл бұрын

I wrapped my arms around the handles and lent forward without Jeff’s input, and I actually felt my hamstrings the most I ever have on the leg curl machine

@SantroSondy Жыл бұрын

This video is packed with cutting-edge research and science-backed tips that will help you achieve your fitness goals and take your workouts to the next level.

@theBassBurnout 9 ай бұрын

I live in the era where I watch an in-depth cinematic tutorial in 4k with an ad blocker. Good ol' days. Thanks Jeff for the amazing quality.

@juggdekaprio5890 Жыл бұрын

I’ve made so many improvements following your videos. Thank you copping the book after I finish Power Building 🙏🏿❤️💯

@ciroformenton Жыл бұрын

Jeff is my favorite coach nowadays. I've spent so much time in finding the right dude. Wish I had found him years ago...

@Abhishekbhaikafan Ай бұрын

How is ur body now

@ahmedfarah3304 Жыл бұрын

Doing this workout rn, gotten me feeling sore in places I didn’t know could get sore

@grantfreeman8224 Жыл бұрын

Thanks for this! Ive felt a little amateur in terms of leg muscle understanding, this helps a lot.

@Orang3_fatty24 Жыл бұрын

These videos give me so much confidence for how I can improve my knowledge and my future clients performance when I become a trainer one day!

@rajeev0700 Жыл бұрын

Perfect timing as tomorrow is my leg day. Gotta implement the tips for sure.

@shahinghasemkhani8651 Жыл бұрын

consider body weight workouts too bro

@rajeev0700 Жыл бұрын

@@shahinghasemkhani8651 Thanks for the advice brother.

@grant2917 Жыл бұрын

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!

@davidjrgensen7419 Жыл бұрын

I think this is interesting too, perhaps in the next leg day

@Jaschka15 Жыл бұрын

Probably cause Quads are longer fatigues than chest and Lat muscles and these stretches could lead to more fatigue. There is no benefit in feeling the quads in a compound movement, and imho never heard of anyone who had problem with feeling the quads on a full legday. Overall I'm overall not a big fan of stretches in volume phase plan with a 6 day frequency, so I would like to hear his reasoning too

@andreawilson6887 Жыл бұрын

^^^Untrue. John Meadows incorporates quad stretches into his programs-quads more than hamstrings. It’s up from to Jeff for the answers -I will say though-if you’re quad dominant, stretch them. Do you.

@limitisillusion7 Жыл бұрын

Warmups are really personal. Do what you feel you need to do. If I don't stretch my hams before squatting, it's a no go, no need for quads though. I also don't squat a set at 90% of my 1 rep max without working up to it.

@iamfranz27 8 ай бұрын

Thank you Jeff! I love your videos and because of you I have at least a guide to follow and been consistent in the gym. I train by myself because I work in a different country and there is a lot of language barrier. Thank you for your videos. Still waiting for the last 3 🥲I can't afford it.

@stevenamaro Жыл бұрын

I have been doing exactly the same workout for 2 years now. Happy to see that I can inspire “the Goat” Jeff

@ShawnChristopher10101 Ай бұрын

In the words of Will Tennyson, I taste pennies

@panizzutti Жыл бұрын

Would love for you to continue the series on best exercises for each muscle groups

@ankit-k8013 Жыл бұрын

Incredible Jeff!! By far the most knowledgeable, respected and researched Body Builder of all times !! Thank you !! Forever grateful. I tried this Leg day today and it gave me immense pump and soreness after long!!

@BIGTempaa Жыл бұрын

It’s great to have a legitimate fitness professional providing fact based information to those who watch. Thank you for the effort and work you put into your content 👍🏼

@CanOfpopp Жыл бұрын

Kinda crazy cause I almost do the same workout for leg day. I've seen a lot growth and strength the past couple of months and leg day has become my favorite workouts!

@ericgamer8360 Жыл бұрын

What is your workout?

@Carvalho96v2 Жыл бұрын

Man how can I get there? I dread leg day because Im so gassed by the end of it, I literally need to sit down for a solid 20 minutes or else I feel like I might pass out

@CanOfpopp Жыл бұрын

@@Carvalho96v2 Yeah, I mean by the end of almost every leg workout I do feel a little nauseous, but it will always pass. If youre doing very heavy sets, I'd recommend taking longer breaks into between sets. Make sure youre hydrated not just with water but some electrolytes and salt. Eventually your body does get use to workload. Keep at it man.

@user-od5nv5nv2q Ай бұрын

@@Carvalho96v2if U do more cardio U won't be out of breath I do loads of cardio for football and I only feel it in the muscle

@jakelake4312 Жыл бұрын

Just did the push , pull , leg that he has uploaded atm. I highly recommend the foot position change on the seated leg curls and the calf raises, you can feel different muscle fibers getting used for each different one

@jacob042 Жыл бұрын

Hi Jeff, love your videos. Not sure if you’ll see this, but I had a video idea: warmups, like whether they increase how much you can lift, whether they actually reduce injury risk (or actually increase it due to too much ROM), how long to do warmup for, what types of warmup is best (dynamic stretches, static stretches, using a lower weight/higher reps version of the lift), etc. Definitely a lot of conflicting anecdotes on this, especially wrt injury risk. I’d love for you to do resolve common misconceptions and what you should be doing etc. Thanks, keep up the good videos!

@Jaschka15 Жыл бұрын

The lift warmups shouldn´t have more ROM. Just bring up your heart rate, move your body so you dont feel tight, make warm up lifts and go for it. You don´t crack in half. Too many thoughts if youŕe not an olympic athlete Edit: And do what you like. If you like it, it keeps you doing it

@blademontane Жыл бұрын

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.

@_Funniel Жыл бұрын

My guess is when you for example point your toes out on calf raises, the inner calf muscle is lengthened more due to the foot position and the outer muscle gets less of a stretch, hence the difference. On hamstring curls though the way I see it is when you point your toes in a certain direction, your leg rotates slightly to that side. I'm thinking this aligns the hamstring fibres on that side of the leg with the direction of motion giving a more biased contraction on that side. Would be interested to see what others think on this

@ambiven10 Жыл бұрын

Already had my leg day earlier today. Will incorporate these in next session.

@Maliksamuels33 Жыл бұрын

Why would you change your program based off of one youtube video? Why not stay the course and change things up when you've received an indication from your body that you should do so?

@schwerner343 Жыл бұрын

@@Maliksamuels33 I'd argue experimentation is also important. What's the harm in (appropriately) trying a new exercise if there's a chance you connect with it more?

@regmemer9198 Жыл бұрын

@@Maliksamuels33 My thoughts exactly. Just another planless person wandering around the gym for months on end wondering why they never make any progress. Unless you're literally doing nothing for legs right now, stick to the plan/cycle you're on then perhaps modify after an appropriate period. I've seen so much time wasted "experimenting" or "shock the muscle, brah!" when we all know consistency with a plan over a period of time is what gets results. It's an excellent plan from Jeff and if you don't have any consistent plan at the moment, go for it.

@Maliksamuels33 Жыл бұрын

@@schwerner343 Read the comment above from Reg. There is a lot of harm in constantly trying to experiment.

@schwerner343 Жыл бұрын

@@Maliksamuels33 hence the "appropriately".

@sanoahmed6085 Жыл бұрын

Jeff deserves more, thankyou so much bro. You are the reason i have confidence in self and love for self. You are blessed sir.

@yaseenenos Жыл бұрын

Love content. @Jeffnippard you are among the best communicators of fitness. Question. How long are these sessios suppose to last. I find myself gassing out quickly on leg days

@chibik3r0 Жыл бұрын

Had no idea about the seated leg curl vs lying leg curl. Definitely will be adjusting my workouts for that!

@ToughLlama Жыл бұрын

Leg day is tomorrow so this dropped at the perfect time, thanks Jeff

@LVK71 Жыл бұрын

Excellent nuance and detail. This video gets your mind in the right place.

@pimpstick9988 Жыл бұрын

God I love you bro you help my gainz so much thank you for breaking it down to a science! Didn’t know about the feet positioning would effect the muscle big upgrades to my lift! Can’t wait til you bring more workout like these out !

@brianguzman1428 Жыл бұрын

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.

@kimedora2862 Жыл бұрын

for me that sounds like hell, since squats are so demanding for my CNS. Plus, to me, I do Hack Squats first since it basically "primes" my legs for the rest of my other movements.

@Jaschka15 Жыл бұрын

The science a few years ago was, it sabotages the main muscles -> like Benchpress. Your priming could also just be a ritual, which brings to into the "mode"

@kimedora2862 Жыл бұрын

@@Jaschka15 (dammit, I thought you replied to me, you didn't @ anyone so 🤦‍♂️)

@brianguzman1428 Жыл бұрын

@@Jaschka15 when you say Sabotage, in what way? If the goal is hypertrophy than the only thing that matters is putting load on the muscle so that it grows. If you can achieve that with less weight on the same exercises wouldn’t it only stand to benefit? Also this is just anecdotal but I find if I just go directly into squats first thing, I end up going for power rather than optimizing for muscle growth. By slowing down the movement, focusing on contractions throughout the entire squat (such as flexing the glute, hamstrings, quads and even calves) I require significantly less weight to grow the muscle. Jeff introduces some of those concepts here with the paused squat; less weight with a stronger emphasis on muscle fiber stretch and mind muscle connection

@steroidsR4losers Жыл бұрын

Steroids doesn't do anything, can you buy my supplements that I endorse? ~Roiders

@lymecat Жыл бұрын

Hey Jeff, what shoes were you wearing? I can't seem to find a good set of shoes for leg day. Great video as always!

@matthewvincent4818 10 ай бұрын

I've really liked my AdiPower lifting shoes from Adidas, though they were among the pricier options when I bought them. I cannot speak for Jeff's shoes.

@prixit_dogra Жыл бұрын

Waiting for 2nd push pull leg workout, i want start this plan after you upload full week push pull leg workout

@ThaBoogieMonster Жыл бұрын

Met this dude in person at my local gym… he’s even nicer in person! Jeff is a goat!

@nygmaa Жыл бұрын

Can't wait for the next half! Do you guys think adding 2-3 sets of leg extension would be too much volume? I'm pretty sure he has it on the 2nd leg day but idk I love doing it at each leg session!

@urgamecshk Жыл бұрын

If you have the time and can recover do whatever you want. None of this is law

@puffypopify Жыл бұрын

Just crushed day 1 week 10 Powerbuilding phase 2. My legs are dead af 😂

@ajc2406 Жыл бұрын

Great video, I really appreciate how in depth you went. I’m relatively new to working out and you explained everything extremely well. Thanks!

@lukereeb7763 Жыл бұрын

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!

@evanpetrarca Жыл бұрын

thanks for posting this on my leg day 🙃

@Frode12344 Жыл бұрын

Same

@instrong Жыл бұрын

Bro you are one of the best fitness creators ever! Thank you for helping to find my passion in making workout videos. Yeap it sucks now but I hope in the future to become a fitness influencer too

@frankie713gonzales 18 күн бұрын

Honestly, I just ofund this Channel Due to the Calf raise short, and I love it you give such concise information, you give informed tips, and you explain the science behind it all. Best channel. No, I'm not a bot and I really just found this. I really loved the tier list for workouts as well. I hope there are more to come.

@RiverZoen Жыл бұрын

Love the program & the video. What are those shoes?

@averagestegosaurus2000 11 ай бұрын

Notes for myself: 1. Squats 5 Warm up 2-4 80kg + 2x5 Pauses Squat 60kg 0:45 2. Romanian Deadlift 3×8-10 65kg 3:10 / Deadlift 8-10 75kg 3. Walking Lunge 2×10 12,5kg 5:10 4. Lying Leg Curl 3×10-12 40kg 6:30 5. Leg Press Toe Press 4×10-12 70kg 8:22 6. Leg Extension 3×10-12 35kg

@GB-ld6lf Жыл бұрын

Squats + RDLs are a match of heaven

@FuzedToons Жыл бұрын

I love Jeff Nippard. I'm just some fifteen year old who's a total noob in this journey and he's been educating me so much on what I need to know. Makes me progress so much faster

@Fletchling863 Жыл бұрын

I've watched countless fitness youtubers and Jeff is no.1 in my book.

@herrnerdmeyer3638 Жыл бұрын

I learned so much from you, that my self-made leg day program nearly looks like yours, even before watching the video.

@davidhasselhoff83 Жыл бұрын

Running this 6 day split program right now and have been loving it! The pause squats are killer!

@user-td1nd3sp8m Жыл бұрын

Could you tell me how use progressive overload with the squat ?

@lorenzoconte4699 Жыл бұрын

@@user-td1nd3sp8m try doing more repa with the same weight and when you master more reps with perfect form, put more weight and repeat the same process each week.

@Hay_den2005 Жыл бұрын

Thank you I’m in a month to my fitness journey and I was just lost on what to do to really target my muscles for my legs I would just do every machine in the gym thank you I’ve learned a lot

@NotoriousANT24 2 ай бұрын

I tried this on Thursday, those squats got me hurting but I never knew my max is squats. I’ve been cutting myself short on these weights.

@rawhide1337 Жыл бұрын

I’m doing leg day tonight anyway, excellent timing on this video

@YouTubeEnthusiast Жыл бұрын

Jeff posted this on my leg day. This a sign to change it up lol

@danhoffmann1437 Жыл бұрын

I love Jeff. He's the only guy I'm comfortable going to for info because it's study based and not opinionated. Lord knows how many people are out there who are shredded and just opinionate workouts and diet, then if it doesn't work for you it's easy to blame yourself

@Miraruimdasilva Жыл бұрын

I was just leaving to go to the gym, leg day, and you drop this video, it's a sign from the gods.

@elisteele574 Жыл бұрын

Commenting to support channel growth. Very glad to be a subscriber.

@philippd8844 6 ай бұрын

On your way back up when squatting you tend to push your knees outward by a lot. Is this a cue to prevent them from collapsing inward or is there anything else to it? I appreciate your content a lot! Please keep it up. The mix of very comprehensive explanations paired with knowledge backed up by studies makes you one of my favorite KZfaqrs! :) Can't leave out the occasional Bro-Jeff appearance in the praise, love it :D

@JulianRalphie Жыл бұрын

I love that you included hack squats as an alternative to barbell squats because you realize that barbell squats aren’t necessary. Not everyone likes them or wants to do them. Plus, many people find that hack squats are a better hypertrophy exercise anyways.

@incognitobr Жыл бұрын

This is very similar to my home bodyweight leg routine, except I do Reverse Nordic Curls instead of Paused Squats and Tibialis Raise instead of Abs (I do them on Upper Body day).

@AIGlobalbiz 4 ай бұрын

I missed you ! Been two years since I stopped working out but I’m back with fire and your videos are keeping me going 👌🏽🔥😃

@tdn8247 Жыл бұрын

I only listen to bro Jeff 👌🤣 but in all seriousness, glad to found your channel. After years of doing nothing, started lifting again since 2 months. This channel is such a good source of knowledge. Thank you👍

@MrSsnowBalls Жыл бұрын

This is the best workout video I think I've ever seen.

@madieux182 Жыл бұрын

Hey Jeff, great video as always! Any thoughts on knees over toes exercises in between the leg days? As I mostly exercise in function of my sport. (football)

@karimabuzeid5974 Жыл бұрын

Hey Jeff, any advice on how to target the upper hams vs the lower hams along with the upper quads vs lower quads? I'm on the road to recovery with an upper quad and upper ham injuries but I'm at the point where I just need to focus on strengthening them again in order to get back to 100%. Thank you!

@swish52621 Жыл бұрын

Love getting a Jeff Nippard notification 🔥

@marshalthavendram7621 Жыл бұрын

None of the influencers match jeffs video quality,great job dude 💯 🔥

@evengrobakken1402 Жыл бұрын

Hey, will the other workouts come out, or do I have to purchase it to get full access?

@alexraithel8360 Жыл бұрын

You're such a great guy Jeff, thank you for all the information, you've used countless hours on getting, and provide us with. I will surely and gratefully use alot of the advise in this video for today's leg Training. Appreciated & much love from Denmark ❤️

@b.n9076 Жыл бұрын

Once I get a job my first thing is supporting Jeff and the organic chemistry teacher LOL

@devinfearrin7860 Жыл бұрын

Jeff I love the content and have for a while!! I was wondering if you had any programs geared towards tactical athletes or advice on how they should train? Thanks for the advice.

@NotPalliot 9 ай бұрын

Good! I've been needing a good leg day, I just haven't known what or how. Thanks Jeff!

@THEONLYWAYISUP0 Жыл бұрын

Exactly what I'm looking for, thank you

@ggilbertt Жыл бұрын

This is the only guy I will buy programs from, best gym content out there 💪

@oh_alien Жыл бұрын

What you're offering us is literally GOLD!!!! Thank you Jeff! I do have a question though: I'm trying to change my current leg day session (I've been doing it for 2 months now, and I'd like to change it a little), and I'm a lady and somewhat of a newbie in the gym (been training for 8 months, but I'm still discovering my own body!): should I follow this video exactly, or does anyone recommend any changes? I feel like I'd be able to do this, but I would get tired quite fast. Any suggestions?

@roanalexander6933 Жыл бұрын

i would stick to this video and just see how u feel! however if this workout seems to be too difficult for you at the moment you could look for a beginners routine :)

@juliantaffa4089 Жыл бұрын

So the main thing for these exercises to be effective is 'progressive overload,' trying to do slightly more weight or reps each workout. I'd start with decently low weight to get your form settled and then worry about going heavier.

@im.jintan Жыл бұрын

It's very hard for Jeff to recommend what to change because everyone's goals are so different, time restraints might restrict you from condensing a workout within an hour or two, then there are also body limitations like what some people may or may not be able to tackle yet (due to their experience) and I believe this video was made for the masses. If you are discovering results with your own program, definitely stick with it but there is always value in trying something new. There are a thousand routines you could find online and every person's routine will have a few differences in terms of sets, reps or sequences but they will mostly follow these workouts. Would probably wait for the 2nd part of this leg day series to see what workouts to do and you can adjust accordingly. Feeling tired is completely normal as leg days are brutal so if you can help it, try to workout at night for leg days after having about 2L water and a lot of carbs and protein throughout the day. Look for some intra-workout like coconut water for electrolytes or consuming some gummy bears during. Part of leg day workouts is also a lot of mental battles so definitely go to leg days with a really good playlist too. Try this program out and if you don't want to do heavy squats, opt for a hypertrophy set for squats with lighter weight (70% of your 1RM) for 5 - 8 reps and reduce the sets from 10 - 12 reps to 8 - 10 reps and gradually work your way up to 10 - 12 until your legs get used to this.

@oh_alien Жыл бұрын

@@im.jintan this is incredibly useful! Thank you!! 🙏🏻

@laufert7100 Жыл бұрын

I'm so mad my new gym only has the lying leg curl, I loved the seated one in my old gym!

@dearestbrotherchroma Жыл бұрын

For the decline ab work, cutting the amount of weight in half and holding it strictly behind your head has been much more effective, in my experience. Due to your center of gravity being directly over the hips, holding the weight in front of you significantly decreases the level of tension placed on the abs towards the top range of the movement. Whereas holding it behind the head ensures tension is distributed the entire time.