The Killer Science-Based Leg Day (Destroyed By My Coach)
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- Опубліковано 8 чер 2024
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About Layne Norton: biolayne.com/about/
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The Killer Leg Day with Dr. Layne Norton
Exercise 1: Deadlift
3-5 Warm-Up sets: Perform a full warm-up pyramid
* For your first warm-up set, use approximately 45% of the weight you plan to use for the working sets for 4-5 reps. For your second warm-up set, use around 65% of the weight you plan to use for the working sets for 3-4 reps. For your third warm-up set, use about 85% of the weight you plan to use for the working sets for 1-2 reps.
1 Working Set x 2 reps @ RPE 7-8
Exercise 2: Pendulum Squat (or Hack Squat)
2-4 Warm-Up sets x 2-5 reps (gradually add weight)
1 Working Set x 8-10 reps @ RPE 9-10
Exercise 3: Glute-Ham Raise
3 sets x 8-10 reps
Exercise 4: Leg Extension
3 sets x 10-12 reps
Exercise 5: Leg Press Toe Press
3 sets x 12-15 reps
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0:00 Intro
1:07 Warm-Up Drills
1:46 Exercise 1
9:53 Exercise 2
12:51 Exercise 3
14:57 Exercise 4
16:38 Exercise 5
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Filmed by Matt Dziadecki: / dziadecki
Editing by Jeff Nippard
Music by Bankrupt Beats:
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In this video I’m training legs with Dr. Layne Norton. Layne was actually my first ever science-based coach! He coached me to a Canadian national gold medal in natural bodybuilding and he’s the person who convinced me that you don’t actually need to “eat clean” to get shredded as long as you hit your macros, that cutting water before a bodybuilding competition is dangerous and ineffective, and that you can combine powerlifting and bodybuilding successfully. I don’t think it’s a stretch to say that everything I know about training and nutrition can be traced back to Layne Norton.
Layne is himself, an absolute monster. He’s both a professional natural bodybuilder AND a world-class powerlifter. He won US nationals twice and even took home a gold medal at Worlds for his 668 lb squat, at 205 lbs bodyweight. He also does a lot of myth busting about nutrition and training on popular podcasts and in the media. This is the leg day workout we did together while he was visiting Ontario, Canada!
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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. - Розваги
Such an amazing and humbling workout with Dr. Layne! Let us know what you think and make sure you go check out his channel as well! Back with another video soon!
Much love all the way from Denmark, Jeff! Been a follower for years, and the content you push out is always incredible! 🇩🇰
I like that squat machine after the deadlift. Wish we had that at my gym.
Will you now consider hiring Coach Jason Blaha now that he offers his non negotiable coaching services Jeff?
@@julienalexander6113 Same. Also, I wish we had a belt squat machine. It's less strain on the lower back.
you are definitely not natural
THEY SAID YOU WERE DONE!
Epic collab. Layne has been a pivotal figure in the lifting community over the last decade, great to see you two together.
'Layne has been a pivotal figure in the lifting community over the last decade' so true and really under appreciated
So are you king 🤴💯🔥❤
When will we get you guys to collab omarisuf?
Spoiler!
1:07 Warm-Up #1 | Bird Dogs
1:20 Warm-Up #2 | Hip and Back Opener (looks like World's Greatest Stretch)
1:46 Exercise #1 | Deadlift - RPE 7 - work up to 2RM top set
9:53 Exercise #2 | Pendulum Squat - work up to 6-8rep heavy top set at RPE 8.5-9.5
12:51 Exercise #3 | Glute-Hamstring Raise (looks like Nordic Curls) - 3 sets x 8-10reps RPE 8-9
14:57 Exercise #4 | Leg Extension - 3 sets x 10-12reps - looks like RPE till death
16:38 Exercise #5 | Calves Raises on Leg Press - Layne does 30 sets / week of calves so you do you
double at RPE7, very much NOT a 2RM
2 reps at rpe 7 is a double with your 5RM, double with 2RM is RPE 10 by definition
RPE til death is a term im gonna use now 😂
Me watching this fully knowing that my next leg day is planned on christmas
Lmao
Leg day 3 days a week gang
Christmas this yr or next?
@@noway5266no one is with u my guy 😅
@@noway5266I am!
I always love seeing people who's physique is attained naturally. I get a sense of... "If I work hard enough - I can get there too"
You won't
@@aguy481 💀
@@aguy481 nice
HAHAHAHAHHAHHA. Best of luck mate.
Layne is juiced to the gills
We need this collab more often for chest, back, shoulders, etc too. Quality content as usual as expected from these bros.
It's so nice to know that Layne has watched out for Jeff since 2012. What a great powerbuilding science duo!!! I wonder if Jeff is invited on Huberman's podcast next.
I mean he coached in in 2012, doesn't mean he's watched out for him
Jeff isn’t biohacky enough for Huberman. I would listen to Jeff’s weight lifting advice over Hubermans any day.
Bigger audience definitely doesn’t mean better advice imo.
@@Joel-er6ki 100% agree
I mean Layne been on Huberman's pod. Thats like the best of both worlds
Huberman is a favorite of mine. I could really see Nippard and Huberman would have a great conversation however Huberman usually brings on a guest because of a specialization.
finally the combo we always needed!
Combo everybody needed and nobody deserved :)
Hope it's with you next time 💪🏼
I enjoyed watching the discussions in between sets. You guys have good on screen chemistry together!
The good doctor isn't even using lifting straps at 660lb. This encourages me that I made the correct decision to only use straps when absolutely necessary. I've already noticed better grip strength
Just isolate your grip. Straps are underrated, as said by both Layne and Jeff in their most recent video. You definitely don't want to limit back and leg gains because you don't want to isolate grip.
He used straps in the warm up sets...
The good doctor uses steroids tho
Don't need straps in normal deadlifts. Exercises where the weight hangs for too long (RDLs, lunges, dumbell rows) is where straps help most to prevent grip and arms fatiguing
@@geolykos They literally used straps in their warm ups. Nippard used them throughout. Norton used them in the warm ups, but probably felt confident as his bar speed was really good the whole time and didn't use them for his top set.
Man, I’m loving the variety I’m starting to see from Jeff’s channel. I’m still a new subscriber here so all I’ve watched so far is educational content from him. To really see 1. Jeff is humble and willing to learn from those that are just that bit further ahead than him, and 2. Even Jeff can look smaller in comparison to some other people…both of those really gave me some more interest in this guy.
Even Jeff? He bounces between like 165-185 and is a legit short king, and yet his physique is way better than Layne's. Not sure what you were driving at there
I don’t really see where the confusion is, but to clarify Jeff is significantly larger than I am (no surprise there). It’s okay and even understandable for someone like me to idolize him or even place him on a pedestal. Seeing him work out with someone else helps me by providing me with variety and comparison. Hopefully that helps
@@jharedcruzada479 I think a 5'4.5" man is always going to look smaller than most guys. He can blow us all away as far as his physique, but he seems small compared with damn near everyone. Short kings do be thriving in bbing
It's actually much more than just a workout for us to see. It is a *true* gym bro chemistry. Never seen Jeff pushing so much before. I can feel the accountability through the screen. 💕
I 100% relate to your negative spiral comment. I feel the same way when I miss on weight I've hit time and time before. Can be sooo frustrating. Thank you for being vulnerable in your content. It's nice to see someone as knowledgable as you willing to share your struggles.
Great collab! I've admired Layne Norton for years. He's one of the reasons I started powerlifting
Absolutely brilliant, what a collaboration, please do more, we want to see the push and pull days too ...please!!
It's always great to see you guys collab. Two of my favourite fitness UA-camrs/powerbuilders/gym nerds.
Appreciate the discussion after failing a lift. Been using your PPL routine (just finished phase 3 two weeks ago. Will repeat the whole program 1 May) and had a rough day where a 385lb deadlift that felt almost easy one day wouldn't even come off the ground a few weeks later. Helps to see you work through it with Dr. Layne and talk about bad lift days. Love the discussion and putting some numbers against RPE. Got a lot of perspective from watching you assess each other's effort.
I Love this! I have so much respect for both of you, and it's really good and valuable content to have you both together. Blessings. ❤
Thank you both for the great video. I have been disappointed in my deadlift progress and seeing this interaction gives me insight on how to get past it.
Use roids like Layne and you won’t be disappointed again
really cool you showed you failing. i just started watching this channel and really apprecaited the fact that you are so real and i just subscribed! i love this. keep up the good work man you are teaching me a lot of awesome things!
great video. ive been following you both for a few years. great to see you both together! that gym looks brilliant btw!
Great video as always I'd love to see more of these workout videos it was really entertaining while mixing in some tips on each movement really adds a blend of your typical content where it's topic focused and entertainment/workout
loving this video because it just confirmed for myself that i have grown a lot in my fitness/strength journey. every exercise they did is in my current program that i had built for myself as far as what I personally wanted for myself and my goals
I am glad to see the ups and downs in this video. It is real, sometimes we are off. Not every workout is going to be perfect
Two of my favorite fitness UA-camrs working out together. This is a great video! 🎉
This was awesome, great to see your “gym” mode side 🤗😉! On my 3rd year following your high frequency full body 🤙🏽
Great collab, keep the videos coming Jeff!
Watched your video Saturday night from 2 years ago about pin squatting. Successfully got 315 for 5 (single rep) on Saturday and Monday. Didn’t actually end up needing the pins but Thanks Jeff, built my confidence to do it solo
What a Great collaboration. I been following both of you guys for years.
You're both my go to on science based information guys. Great to see you train together.
Recommend Stronger By Science and RP as well if you like science based stuff.
This is great. Two of my very favourite fitness UA-cam people in the same video. I love Layne’s videos on all topics, especially demystifying nutrition and debunking the BS on the internet. Would be great to see him get more followers. Love this video Jeff.
Great leg day workout video. For people with chronic pain or people returning after healing from an injury, deadlifts can be replaced with hip hinge variations such as pull throughs, reverse hyperextensions, glute ham raises, glute bridges, weighted back extensions, or barbell hip thrusts. Squats can be replaced with Pistols or Bulgarian Split Squats, leg press, or with leg press variations such as pendulums squats or hack squats on a machine.
Great, hell of a video Jeff! Layne seems like a very cool dude, ima start following him. Thanks brothers much love 💙💙
Been following Layne for a decade and have learned as much from him as anyone. Dude's a no-BS science-based beast.
He is a clown man
These style videos are really cool. Watching you workout with someone interesting & entertaining and learning a lot.
“science based leg workout” with a thumbnail of y’all flexing your upper body was funny asf to me😭
Awesome stuff man! Thanks for sharing
The numbers (both of you!) in this video are truly impressive ! Solid !
Two of my favorite people in the fitness industry, not just science based, but all of the fitness industry in one video! Fantastic leg day motivation 👍
Great vid! We want more of you both hanging out at the gym
Layne is by far my favorite youtuber, awesome crossover
So adorable seeing Jeff fanboying a bit with his old coach :)
great video, I've been following y'alls content since around 2016. Layne's calf growth gives me hope lol
Going through your PPL Jeff, it’s gold. Only prob is I’m in phase 2 right now & it’s Ramadan, struggle to lift as heavy as I usually could - excited to reload things when I’m done, awesome mf program.
Enjoyed this!! Two of the best!!
i love that you included you not hitting your double to begin with. really authentic shit!!!
Just in time for my leg day! Pumped to watch it already
been watching and training for a while. jeff got me into powerlifting years ago but in the last two years i've not really been training with the same intensity. seeing you Jeff struggle with 206kg might have just saved a few lives. i've been in the boat of pulling good numbers and then going months were i can't hit the same strength goals. always wondered how these fitness guys did it year round. honestly not a diss we've seen you destroy weight way bigger, just happy to know some people are human. peaks and troughs
😂
That clap after jeff did deadlift's was just epic.
Two of my Top 3 strength training/nutrition professionals in one video is really awesome. I really enjoyed this would love some more. Always learning with you two 💪
Who is the 3rd?
@@lancedrew9768 the third one is lance drew
Eagerly waiting for Day-2 of Ultimate PPL, Jeff!
Man jeff is explaining these machines so well and what's special about them, but I don't get access to it so it's just going through my head.
Awesome to see both of you ! Followed layne earlier and learned a ton, to see he trained u is so cool!
Layne seems like an awesome dude. So supportive and knowledgeable
What shoes is Jeff wearing?
Either way, love this video. Two of my favorite individuals in the fitness/lifting/nutrition world coming together.
We need more of these collabs!
Layne is the BEST! It doesn't surprise me that he's coached up Jeff. Great stuff.
Awesome vid. As always
Love the focus on dynamic warmups at the start, so important to prep for a great workout & injury prevention. Great collab over a solid intense workout, & agree powerlifting & bodybuilding can complement each other well 💪🏼
Yess finally the Kai muscle and big girl collab we all wanted ! Wait I mean big girl and chuck basher Collab !
Jeff, I would like you to put out a series of shorts that show what one should do for a leg day, push day, pull day, etc. I would put that on repeat each time I went to the gym.
I had a kind of a weird injury back in November (a slight tear on my hip cartilage from squatting, also sprained quite a few muscles around that area) but it didn't really affect my deadlifts. However I'm still struggling with squats similarly to you in this video for deadlifts. Hopefully it heals soon!
YEEES LAD! Amazing video, loved the colab.
Cool vid!! I really like your vids Jeff. Also had no idea you were only 5’4”!!! 👍🏽
Loved this one!
Love seeing this style of content from you Jeff! Awesome video 👍🏻
You should do more of these workout-follow-along 👍🏻
Being new to powerlifting this video is super interesting to me
Dr Layne Norton is awesome! Really loving these collabs (saw the collab on Taylor Atwoods channel)
I had that recently, failed a 200kg deadlift after I'd pulled it multiple times before and even done 210kg, but some days your body just isn't in the right place, and it's important to get a feel for when to cut your losses
Great video thanks for sharing.
banger, cant wait to try that warmup tech
I’m glad a channel like yours collaborated with Layne. I only recently started watching his content and dude is seriously slept on. Top tier content. Hopefully this gives his channel more exposure.
Lol. I have heard Layne talk about his lifts in lbs, seeing it in kg somehow got it through my thick skull how strong Layne is
2:19 guy in the corner with glasses was clean af
I hope we will get more video like this one!!
THIS IS THE COLAB WE NEED!
Happy Easter!
Jeff's failure talk is endearing
Absolute legends at work
As a lifter in my 50's I appreciate comments about looking out for being able to be in the gym more often. My body reminds me daily that I'm not 30 any more and need to be mindful of how hard I push it day to day so I can still come back tomorrow.
Jeff you should do a video on ape index. I saw you mention the length of arms and femurs in deadlift. I think this is an overlooked factor in lifting!
you mentioned an injury and all, i'd really love to see you talk in depth about your injuries and experience man. Would definitely be a learning thing from an aspiring newbie lifter
This kind of weight lifting is actually pretty safe compared to other sports. The injury rates are quite low. Cross country mountain biking definitely statistically riskier. I would say just don’t be dumb like Ronnie Coleman. “PEDs” can kind screw up the numbers a bit.
as fan of both of your content, this video gave me the hype and engorgement to go to the gym and do my deadlift session after a hard and long day at work. thank you and I hope to see both of you collaborate again in the future.
how is he overhanding that deadlift without straps? Absolute animal
2 of my favorite people on the internet❤❤❤
This was such a wholesome watch. It was a highlight of the day. It may have been because I had just smoked a massive j but it was great nonetheless. Respect to both- nice people.
I can still hear your newfie accent come out a little bit in certain words, loves it 😂
Damn! What a collab! Keep up the great work Jeff
Great video!
Hi Jeff! Really enjoy your content on nutrition and would love to get some insight about nutrition for people aged 50+? Most of your tips work for me but I'm trying to guide my mom and would like more help 🙏🙏
Jeff you been the best man, big up
The level of fitness knowledge between the two of you is understated here..
Would love to see you compete again!
Did layne just pulled 660lbs with double overhand wtf :)
Hookgrip lol
Yeah, hook grip, but how quickly and casually he gripped and ripped was awesome. I take 10-15 seconds to get it right before I pull....
@@TirepatchKing Well layne i broke my spine while waiting in line Norton has used it since ancient times. You do get used to it
Great video. Layne is one of the most underestimated youtubers in fitness.
Glad to see Layne here. Underrated fitness bullshit buster on the internet. The videos on his channel are GOLD.
Thanks for the content Jeff, so informative
what an amazing collab
The video of the year for me easily. 😍