Beginner's guide to leg day (with exercises)
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- Опубліковано 4 чер 2021
- A beginners guide to training legs, how to get the most out of your leg day's and where to get started!🙌
I hope you enjoy this video, If you have any questions. ask them in the comments! I do my best to answer where I can
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I believe Noel’s strongest muscle is his mind, the way he speaks and presents information is so captivating and absorbable
Of course, the strongest weapon is the human mind after all
Happy graduation bro!
@@crosshamster5581 wait are you talking to me? I just graduated from High school
@@bingsoo9559 yeah, me too. Last week.
@@crosshamster5581 if so then Happy Graduation to you too
Juicy Dump 😩
Yo steak mans here
Ahhhhyaaaaaaa😩😩😩😩😩😩
Ohhhh yeahhhhh😩😩😩😩🤤🤤
🤔🤔🤔🤔
Juicy dump😩😩😩😩😩😩😩😩
1. Warmup (cardio, dynamic stretching, high-rep compound
2. Heavy compound: Squat and Lunges
3. Supported movements: leg press, machine squat
4. Isolated movements: hip thrust (on hamstring curl machine), hamstring curls, quad extensions
5. Calves: calf raises
6. Bike for 5 mins if needed
2. Squat OR Lunges (Squat/Lunges)
@@kokichilopez4473 💩💩💩
@@cradical2808 He said Squat and lunges, did he not?
@@PtolemaicPasha he said “or”
Oh yea im definetly gonna see god with this one..
The people who disliked the video live in Australia, bless their upside down hearts
Wait I don't get it
@@melonmaster4104 its a joke where australian people see everything upside down because they are in the other side of the world
Isn’t #Noeldaddy from South Africa? Surely that would mean that everyone else bar Australians/everyone else south the equator mistakenly disliked ✌️
lmao i was bout to say sum cunt hahahaha had me in the first half ngl
@@joaolopes2685 same
Gym bros in an alternating universe: arm day? Nah we only do hamstring curls here.
HAHAHAHAH dammm brooo....
leg day is my favorite
i don't know why, maybe because i'm overweight and my legs are relativaly above average developped
but damn it feels so good
@@arthurmorgan7405 idk man it’s something about that burn in the legs that you feel that keeps me doing leg day. Also, Not being able to walk the next day is the best thing ever.
That sounds like a better world hahaha
Track cyclists in this universe
“Short-term sacrifices are necessary in order to live the life you want long-term.”
Wise words
Bro you here too 😂
Didn’t know u watched BIG DADDY NOEL 🤣😭😭😭😭
HEY 👏 HEY 👏 HEY 👏
I saw you in Hampton's video(Hybrid Calisthenics)
Leg press is my single favorite excercise. Out of every muscle I've been training for the last 5 months, my thighs are the ones that are going completely crazy. From 59kg to 120kg in no time and I went from chicken legs to nice, fat legs. Completely obliterated one of my insecurities in a matter of months.
Also obliterates your lower back
I just skim read your comment, and I thought you gained 61kg in no time - I thought this dude's gotta be on the juice lol
Bro I went from 60 kgs to 170 kgs in 2 months...
If you are insecure about your body in that way, then your mind needs to be strengthened as well.
Now I can leg press 200kgs
Bruh I like how he includes how he looks AFTER the sets. Never have I seen that before, it always sucks after but it's worth it.
He literally gets nearly no dislikes. Everyone loves the man!
Hey don’t point it out haha.. edgy contrarians see this and dislike the video because of that
Except for those fit shamers. They HATE people who look better, have better mental health, and are just better in general. They like dragging everyone down to make themselves feel better about their own body and mentality
thats normal
9 now
@@allantruong7031 fax
First time I came across Noel I thought he was just another fake natty giving false hopes and mediocre motivational speeches (just like 90% of people nowadays) but after some more digging and browsing I realized how honest of a man he is, how high-quality his content is and how much of a role model he makes. Thank you for what you do and the ability to share it so amazingly across your platforms. Please don't stop enlightening us.
U heard of Gregg ?
@@codymamo9239 yeah, but I highly prefer calm speech and serenity, as well as Noel's editing. Don't like people screaming at me.
@@codymamo9239 Although I come to respect Greg his voice is so annoying. Especially since it's not the way he normally speaks. In one video he is talking with his sister and he just talks normally without the parrot voice. I don't get why he doesn't talk like that all the time.
@@XXLRebel Makes him special. It's a marketing technique
@@alihasanaxe4936 You mean it makes him stand out from others. It certainly did because the first few times I immediately clicked away when I heard his voice. Only when he had some interesting topics I was able to filter away the voice in my head.
we just gonna ignore the unicorn in the background
Decided to start going to the gym because of your videos. I've gone a few times before, but following this video gave me the best leg day I've ever had. Effective and rewarding workout. Never felt more pump in my life. Love everything you do bro
How's your gym journey going?
How’s it going dude
Love daddy noel for his honesty about the sponsor
i hardly ever click on sponsor links, but i checked out the shop so i could order some stuff and they are already sold out of the stuff Noel was advertising 😯
When Noel’s “before” legs are better than my “after” legs
Lol
Same
@Angry gorilla manthing is back dont add salt to the wound bro
He's on anabolics don't get urself down my man
@@glennmaxwell5394
That’s the thing. All these kids look at guys like this and say shit like that but what they don’t realize is more often than not they’re on gear even in the before pictures if they’ve been working out for a while. I have zero issues with anabolics as I use them myself and have for years. But I feel unless these guys are being 100% honest and telling their audience what they’re taking, it’s the same as lying. Gear usage is contributing to his legs a hell of a lot more than a 3 part warm up.
I'm no beginner but i just thank you for the advise of splitting between warm up, dynamic stretch then weights. I hit my biggest weight of 100kg in squats thanks to that. forever grateful.
As a person that struggles a lot with sticking to schedules/programs, this 8 minute video has helped me tremendously. By taking away all the fancy exercises that makes workouts confusing and hard to map out mentally, this straight forward and fairly short workout makes it simple and effective. Would love to see this concept on other muscle groups!!
He has the same workout shoes as me. Vans. I’m basically just like Noel
Close enough.
you're prolly shy a few dozen pounds of muscle but thats not important
Don’t compare yourself to the second coming of Jesus
@boy lasagna more like 20 years
@boy lasagna it's ok to have dreams ❤
Honestly incredibly how fast you’ve grown. I swear, just the other week you had 90 K subs. Keep doing great work!
@Illmatic first time Ive seen tiktok being usefull I suppose.Im so happy for noel.
@Illmatic And It’s 100% we’ll deserved. He comes with such great advice and motivation.
He’s informative in an entertaining way and the quality of his content is something you dont see everywhere..im not surprised how he grew that fast as he deserves it
Power of shorts. He played it smartly. He first pumped a bunch of shorts each of which got a million views on average and now he's going to pump the content.
Papa noel 😍🥴😩
Keep in mind, the Five stars are based on my needs for this item ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS When I first bought the bike I was going to return it immediately. After trying it out for several days/weeks I came to realize it is actually perfect for WHY I bought it.This is not a workout, the resistance is, eh, it makes a bit of noise, not loud, and it isn’t very stable even with the mat. The mat certainly keeps the bike from sliding but nothing keeps the mat from sliding (if that makes any sense, lol). Mine is place on my hard wood floor. Maybe it would be better with a rug underneath??I sit for long hours for work and wanted something to keep my legs moving. This bike does exactly that! For the price it is amazing, it is compact, easy to use, light weight, keeps track of time, calories etc (not sure how accurate it is) but good little product. I am happy with it.
I bike almost 40 minutes out to my gym and it can be very hard in these Summer temperatures, but knowing it may actually be preparing me for my workout by the time I get there really helps ease my mind
This is the FIRST youtuber ive ever heard saying "I get payed by this" Honestly fair and square. We all know it but i never gets said. You are one of the best influencers around. Straight forward you never lie and you always but in big work into ur content. Well done!
I've seen it a couple of times before and I don't know why more people don't do it. I'm more likely to buy something if I know part of the money goes to a content creator I like
He also has the yellow meter showing how long it'll take. Man doesn't want to waste our time.
Not to be that guy, but Im going to be that guy. Its "paid" not "payed".
I but my fries into the ketchub
This has nothing to do with honesty. You're legally obligated to mark ads and this means getting paid. Not mentioning this doesn't hide anything or paint over it, you said it yourself that everyone knows they're being paid so why would saying something everyone knows that's not an open secret as you can see the ad mark make any difference?
Noel is the GOAT of ACTUAL fitness influence , man’s funny, entertaining, reliable source of great information, man’s got no cons
He does.
He has to sleep and be away from creating content😤
He does.
His thickness 🥵
@@Kieranacho that’s not a con
@@buell2052 that thickness ain’t a con, i can take it all day 😈
@@Spider-Man_2099_ but that makes u lose concentration on his words and transfers it to his ass
a great tips for training calves! START WITH IT, begging with doing calves. having it in the end of a leg workout will risk you not loading enought or even skip it overall since u are super tired at the end of a leg work out
I myself had a bad experience starting with calves. The calves are needed to support you on other exercises like squats, when i started with calves they were too weak / done to support my other bigger compound exercises. If you want to start with calves so you don't skip them, make sure to not train them too hard.
I do em on my upper body
I've been lifting for almost 20 years and this is, by far, the best video I've seen for a beginner workout. Seriously, the cues he gives and the fact that he even says some of his info is anecdotal, just blows everything else out of the water. This man is a gift to the fitness industry. Thank you.
Unicorn be working really hard back there, no body seems to be noticing.
hey you
You fought me that day remember?
@@vishwarao6064 yes
@@ninjabieber7695 How do you know?
They're checking their tax returns
I found your channel not too long ago and thanks to you I got back to the gym after missing for 3 months. Thank you Noel!
Hey man! That makes me feel so fulfilled and happy man🙏🏼 I hope my content helps you. I wish you all the best on your journey ahead!
Appreciate the comment and support so much man💪🏼❤️
@@NoelDeyzel love you bro , so serious but so funny in same time, great content and great pump , **** yeah!
Ayo dont skip gym anymore take a week of rest thats the max you can do 3 months defo killes your hard earned gains
I've watched many many videos of ppl talking about workouts and tips and stuff but no one can hold my attention as much as this guy, he explains everything so well makes everything make sense and already has planned awnsers to all my questions. what a chad!
It's very refreshing how you present information. You are honest, but careful not to share information that may cause people to harm themselves. The world needs more people like you.
I find it hilarious how Noel just dwarfs that computer. That thing looks like a childs ipad lol
I was more focused on that pink stuffed unihorn in the back.
@@proxymurphy7357 that stuffed baby is also working 😭
ua-cam.com/video/TML6wJuxukc/v-deo.html
Yeah... So funny....
@@AJ-xv7oh Come on, man. Lighten up a little :)
2:35 the only ad I've never skipped, bro you speak volumes 🙌
Adding the bike as the warm-up and hip thrust has changed my leg day routine forever, thanks for everything Noel! Love from Arizona
The best exercise you could do on leg day is bicep curls.
Facts
Nah the bench press
8-hour arm workout
That unicorn travelled the entire room 😂😂😂
Lmao
I like how that pink plush was doing something every 2 minutes.
That's attention to detail
Good eye!
dude haha nice!
Made the video even better. I didn't notice haha
Love Daddy Noel! He is the actual fitness influencer we need. More such beginner videos for all major muscle groups. !!
love u too
Even noel's product placement is so digestable, it just is like enjoyable af. Damn
Dude become my favorite “influencer” over the course of like a month. I hate the fitness industry with all these fake natties pushing bullshit supplements and training techniques. Noel is such a welcome breath of fresh air. I truly hope you grow and grow and keep spreading ur great wisdom. I still remember his post on natty or not where he called out these fake natties and i thought to myself “bruh this dudes not gonna make it” never been happier to be wrong.
I love his calm and transparent approach to his content. It's so much easier to absorb when your not trying to follow a screaming or fast talking nut job.
I hit legs today and I just couldn’t get my squats done, I didn’t eat that much before hand so I had no energy. I was about to quit and go home because I just couldn’t get the weight up. It turned I to one of my worst workouts ever. It was horrible. But then I thought “cbum wouldn’t quit, Noel wouldn’t quit. If I want to make my dreams of bodybuilding come true I’ve gotta push my self even when I think it’s time to stop.” So, saying that in my mind, I push my self to the max on every workout. I pushed thru the squats and turned my worst workout ever, to one of my best. When you think you should just stop, when you think you should quit because you feel like you can’t make it. Don’t quit. Your dreams, goals, or what ever you are trying to do, aren’t going to come easy. So, push yourself especially when you think you can’t do something because you can turn something horrible, into something great. Thank you Noel for giving me motivation and the determination to better my self and push myself to reach my dreams of bodybuilding. Keep up your amazing and awesome and inspiring content.
you're an inspiration
When you just found Noels channel and realize you have the same warm up routine without knowing it. Thats a win in my book!
Also, the hip thrust is a god damn glute killer. Pretty hard to have good form when doing standing movement if your base is wobbly and weak. Leg day is major.
My new favorite fitness channel as of this evening. 1000% transparent & straight up valuable content. Love it man 💯💯💯
Someone: You don’t need to workout legs, no one will see them.
Noel: Hold my Protein
I can notice the size of people's leg irl quite well unless they are wearing very baggy clothes
they need to have a certain size to notice them and it looks nice when you see them
Legs are the most important muscles in the body
@@dzimikes but I shit my pants last time I trained them and I'm scarred to train them again
@@dzimikes yes
Pro tip: Do the stair master or walk a curved treadmill for 10-15 minutes after your leg workouts. It’s a great way to loosen up your legs after so much pressure. Swimming is another great anaerobic exercise for your whole body. (Plus, it’s low impact)
Good tips, thank you
The stair master is also lovely for the warmup. Try to walk only with your toes, this way most of the pressure is on your glutes.
That video is INVALUABLE to beginners. The attention to detail and the amount of good information here are absolutely beautiful.
10/10 will be recommending it to anyone that approaches me asking for "beginner tips on how to train legs".
In the title picture he had to edit something 😳
1:43 the fact that he said works better for my workouts is just amazing how he is so careful with his words and how to gibe the audience the right info
Thanks d00d
I swear you have the perfect voice to read books over audio. If you were to ever were to jump into audiobooks, I'd support that too, 100%.
he is majestic
If you have tight ankles and hamstrings, training calves and hamstrings before squats is a gamechanger.
100% agree with everything. Especially the warm up and dynamic stretching, I find this the key to longevity and injury prevention as well.
This man is a true gift you can hear in his voice he cares about helping the people that watch these videos
I’m a beginner to leg day workouts so I looked up good leg workouts and when I saw you in the thumbnail I instantly knew I was gonna get some good info
Is seriously no one going to acknowledge the stuffed pink unicorn just chilling in the back on her laptop?
Dude I’ve never seen such a crazy like to dislike ratio! You’re growing so fast and making great content
Careful with comments like that though, it might invite trolls.
@@haagenneldeberg6787 can’t trust your comment cause it was edited
@@elijahpiere5324 lol, yours is editted too. That's too perfect.
@@justyce_yt Who the hell would edit a comment anyways?
@@eugenekrabs6400 because you have made a mistake with your fat thumbs? At least that was the case with me. I should have deleted my comment instead and just make a new comment. 😄
Thanks for this Noel. I'm 31, just quit smoking, and have never been in shape in my life. I decided last month to try and start lifting. And honestly I had been lost and confused about how to go about diet and workouts. There is SO MUCH information that it's kind of made me feel like I'm not doing anything right and I'm not going to get good results.
Your channel has provided me with a lot of good information, and has increased my confidence in the gym that one day I'll be able to reach my goals.
Hey king, hope that you are still on track. Don't give up - we will all get there!
I’ve been there bro, I just got back in the routine of going to the gym after a year or so of not going. Forgot all my workouts I did, but rewatching and relearning the proper form(FOCUS ON FORM) makes me feel better. Just keep going bro
keep going man
You got this
Don't you quit
You are just a steps away from your dream physique
We're all gonna make it bruv, I hope its better now
i love his honesty and his absolute calmness while he just spits facts
This guys is the MVP of Training, Doesn´t claim natty and gives good advice !
Noel really shows that being honest about everything is the key to success.
I love how he was honest about the commission and all of the other things he says and does are pure really good dude.
I like how the workouts arent anything fancy and complicated. mostly basic, traditional, simple, effective. This really helps beginners like me.
Thank you so much for this. I feel like I'm still learning over time the best way to plan my own workouts without a pre-made program. This is extremely helpful.
missed your voice muscled gentleman
Thank you Noel. Amazing content as always. I was glad to notice that 90% of my leg day routine matches with your suggestions!!! I need to fix a couple things tho to match it completely.
Thanks again!
Dude, the explanation on foot placement to target either glutes or quads was brilliant. Helped a tonne thank you!
822 likes and 0 dislikes, that's what I call a quality youtuber, keep doing the contect daddy Noel
I love how honest he is when he says he gets commissions
He gets steroids as well
@@kingrobertbaratheonofhouse6190And is honest about it unlike most of the people who use them
Longest Noel video I've watched so far. I liked it. Straight forward, no nonsense information.
This guy's before is what most people already dream of having.
That thumbnail is fucking hilarious
I love how he censored his pp
Noel I tried your leg workout today and I have never had such an amazing leg workout...thanks alot...I love your videos
brilliant content my man.
and it's also good to hear that i finish off my leg workouts in a reasonably descent way. I just got for 10 minutes on the treadmill instead of the bike
Oh yes Leg days... The days where I feel like Im actually dying, nice tips ill try to incorporate it on my training
especially the fucking quads mate... Barbell or dumbell lunges is entirely fucks me while doing
@@ilkemagic7721 when I began training quads made me forget how to breathe lol, it was a nightmare
Doing legs can also tone tf out of your lower-back and abs.
The reason for that is your leg days normally burn more calories than other days
@@mohammedullah1022 lifting doesn't burn calories lol. our muscles are super energy efficient. its something dumb like two hours of lifting only burns like 100 calories
@@michaeln3020 Well it depends on the amount of reps and rest time between sets. In addition to that, overall increased muscle mass directly affects your basal metabolic rate, which increases your daily caloric intake needs. However, cardio will always burn more calories than lifting weights.
@@johnnyvishnevskiy8090 basal metabolic rate is true, muscle burns a ton of calories by just existing. but no matter if you do 50 reps per set with like five seconds rest it wont burn that many calories. just running burns like a couple cookies worth of calories per hour. anything other than eating less and having more muscle isn't a useful way to cut weight. although cardio is great for your overall health.
@@mohammedullah1022 no lol, lifting burns almost nothing, it's because you engage your core a lot (abs and lower back)
appreciate the quality of your content. Keep freely grabbing new lessons and learning, and teaching.
Was subscribed from around 900k subscribers. Really happy to see how quick the channel has grown. I think you're one of the most influential people in South Africa 🇿🇦 . Wish you the best man, keep up the great work, amazing video.
This man makes me so gassed to be a South African
A few tips I've learned about calves:
Running! Proper running where you land on the balls of your feet and the calf catches and springs your weight with each step. My calves grew like never before when I started running.
Prioritize reps over weight. I've personally gotten better results when I do a shit load of reps over a few with tons of weight.
My favorite is do a rapid drop set where I start with heavy and bang out reps to about 80% to failure, then reduce the weight and hop back into it immediately and go until I can't.
I got shinsplints from running.
@@elliottdavies3528 how long did you have it
@@mikecoxlong4072 ever since I turned 18. At 17, I started boxing being a lazy unfit bastard 😂 I worked super hard, even when I used to go jogging. I used to jog all the time for at least 8km 3 to 4 days a week when I wasn’t boxing or I would go running before boxing and I had no problems with my calf’s. I always stretched properly. But as soon as I turned 18 it started. I had this horrid tightness in my right calf, every step I took it made me limp from the pain and it still happens now. It’s always in my right calf, never my left.
I just finished my first ever leg day and this video helped me a lot, it made me feel less lost thank you so much and I already feel like I'm gonna wake up to the most tender legs tomorrow
I really appreciate how honest this guy was with the ad commission. Breath of fresh air
I followed this routine today, and I felt the difference compared to my regular routine. I love how honest your videos are. I'd be cool if you could post some kind of workout routine. Thanks for the big heart.
I love everything you put out. You can tell just by watching the amount of care and effort put into your content. Keep it up Father Noel
the way u explained the leg as being like the arm makes it so much easier to understand the workouts and how they effect the muscles also helps figure out which workouts are best
you have 1 million subs, man you DESERVE 1 million subs. Thanks Noel, it's very helpful and cleared a lot of doubts.
Love your content man, thank you 🙏 I'm in the process of breaking through some mental/physical barriers and you've been helpful.
This was the greatest leg day I have ever had, couldn’t walk but the pump was insane! Thank you daddy Noel!!
This is what I needed, simple stuff that I can do at my gym. Not some bs workout with some complex movements that no one will do
I love the yellow bar he has at the top indicating how long the sponsorship in the video is. God bless you for everything Noel ❤️❤️❤️
I stumbled upon your channel, and even though I'm pretty intermediate when it comes to workouts and diet, I LOVE the way you share your knowledge, without any "gym bro" bs! Really informative, with your voice being so soothing. Keep it up man, definately earned a sub!
The quality of this video is insane. Really hope you decide to make similar videos for the upper body muscles as well. You're an inspiration!
Thank you very much. You're a role model and a father figure to so many young men including me.
natural born teacher, I love this man
3:48 I have those socks and I can confirm that they improve leg gains with at least 20%.
Thank you for this, man! You're one of my favorite fitness influencers on UA-cam lately. I hope you'll drop some more content because it really helps us confused gym rats!
Bro i have never seen explained workout video on youtube like this noel, you are helping young personal trainera
Thanks for making this I wish I saw this sooner, I’ve been trying to focus more on my legs but I didn’t know how to go about it. Now I do so thank you.
I love how the add is an add of himself
Noel has helped me so much it’s crazy. Keep going!!
This guy is so genuine
Great content Noel, congratulations on all your great work
"Now onto the juicy dum- I mean glutes" 😂😂
Please do this for everything, I’m 6’3” 150lbs and just started 2 weeks ago, working out is so simple yet one of the most complicated tasks I’ve ever done in my life and you have been a game changer
You should do a clean/ healthy bulk, consume a lot of protien and eating rice and chicken will do the job but you gotta eat in a surplus
You are amazing bro! I am rarely hittin comment section on the YT, but man, I have to say big THANK YOU! You've motivated me to do so many things in the gym, that I never did before ur videos. I started to value myself and it opend alot of gates in my life. Once again, Thank you!