Please, do one for upper body; one for push and one for pull! And another full day of eating with more recipes and what approach do you use for that body fat and building gains.
Very honest vid here. None of us are perfect and few are willing to accept shortcomings. Only by acknowledging our faults will we continue to grow. I'd very much welcome more vid's like this. Thanks.
Really well done to you for doing your own thing Daniel. Everyone's body is slightly different, so doing what's best for every individual is wonderful, and it'll let you keep doing it in many years to come. So many people do power lifting and strong man in ways that other people do it with no consideration to longevity and the future, often accumulating bad injuries.
you should train your feets. when you push out of the hole in the squat your knees crash in most likely because your arch support is not strong enough.
Great video according to me, thanks . You asked about our favorite bodyweight leg exercises, so here is mine "leg routine": I used to do 5x5 weighted squats in my teens - some 8 years ago (worked up 125 kg but then learned about basic gymnastic moves and lost interest into weighted squats) ... Nowadays, my leg workout usually consists of 5 sets of Box Jumps then 2 sets of One-Leg Squat progression (up to 2 x 20 reps, after that I start doing harder movement) with no more than 30 s piriformis stretch between sets then 2-3 sets of high rep Bridges with no more than 5 Jefferson Curl like stretches between the sets then either 5 x ca 100 m hill sprints or 5 min. max effort on Stationary Bicycle (prefer bicycle in winter) and then finish with a circuit of 5 x 10 reps of "random" exercises for variety and weak links (things like Lateral Shuttle or Side-to-side squats in order to train lateral movement or Slow High or Side Kick for mobility or Squats with Calf Raises). When summer arrives, I would love to do hill sprints more often.
Nice job! Your training is very similar to my leg day. I am doing 12 pistols each leg, 8 sumo squats with 60 kg, negative slow nordic curl with band assisted, 20 over head lunge walk with 30 kg, and at the end I am doing 10 ab rolls. This routine i am doing 4 times. Leg day is one of the routines where you can't let out the weights. But if you are better and better week after week you'll reach your limit with bodyweight and then it is important to use plus weight for the hypertrophy.
Great work on this video, Daniel. Yes, keep posting your workouts, sprinkled in with the others - nice stuff! It's good to see how you apply what you teach in a real scenario.
Very good advises, but on some reps you turn your knees slightly inward like here 01:55, noticed that? Form is good anyways but could be perfect when you drop a bit of weight I think.
Your videos are truly amazing. Not just the technicalities of each excercise but also the philosophical stuff like being honest with yourself. That being said you have the cleanest form for a massive variety of exercises. Thank you for sharing the knowledge.
For squats I do a kind of pyramid where i start with 80 kg do 10 reps then add 20 kg and do 10 reps and keep adding weight till i can do 5-6 reps per set and then strip the weight to about 90-100 kg and do a set of 20 reps..That last set beats the crap out of me.Then i use machines for extensions and for hams i alternate each training with the machine and the friction resistance bodyweight curls ,the same for calves i alternate between machine and single leg bodyweight raises in each session.I used to do LOT of split squats with the back leg on a bench for greater range of motion but my ass got too big and now i dont do lunge variations at all! I will most definitely add the nordic curls to my program though as my hams are lagging big time! THANK YOU SIR FOR THIS AMAZING VIDEO!KEEP IT UP! :)
Many powerlifters use them for healthy knees.Personally i never had issues with my knees due to extensions,only pistol squats cause me some trouble.I would like to hear Daniels take on this!
Dimos Fair enough. ATHLEAN-X advises against it. I don't like them personally and I haven't done them in years. To each his own. It seems like you do a lot of volume though.
Hip crease below the knee is awesome. It's the most effective range of motion. Awesome stuff man, I lift a lot of weights, but just getting into calisthenics now. Your content is extremely helpful, and been watching a lot. Cheers mate.
thx for sharing mate! i personally like squats, romanian deadlifts, bulgarian split squats and a bit of leg extensions to build the vastus medialis a bit more :)
high volume is definitely key for mass for legs. Bodyweight your volume has to be 3-6 leg sessions with the basic exercises such as bodyweight squats/bridges plyometrics and isometrics until you advance to harder bodyweight progressions and then weights
For calve training , I've found doing bent knee calf raises work more on the soleus, helping to widen the calf closer to the ankle ( specific for people with high insertions) The key being at the bottom of the movement ( the strech) to contract the calf downwards to lenghten it further
Yo Daniel you should do a video on Rope climbs and how to start how to progress sets reps variations etc.. there are not to many videos atleast in English on that exercise . Thanks man good video
Good advice, some of my best training days started out with me not in the mood to train searching for excuses to back out. I cycle 5x5 strength through to a rest week of body weight and dumbbell exercises. Including cardio weekly usually running.
great stuff Daniel and 135kg back squat is very solid! Can I join in the other comments mentioning that your knees seem to track inwards as you come up out of your squats.
Are your knees drifting inwards, out of alignment with the toes, while squatting upwards? Good video, would love to see your current upper body training.
I think pistol squats is a great excersice for both strength and mobility. The good thing about it is that if you have a hard time doing them, it’s actually easier, mobility wise, to do them with weight. Like 5/10 kg (10/20 lbs). It burns in them shoulders tho, holding the arms straight ;)
I 've done wallsquats isometric,downward dog,floor to stand squats,squats and calves raises daily. It appears you have mild glutes inhibition and tight Achilles tendon. I could be wrong. Thanks for the video.
Penfinity they shouldn’t, knees should remain stationary and not cave in. I think I read it’s a weakness in either the adductor or abductor, I can’t remember which one.. a good cue to avoid it is to consciously drive the knees out which also helps engage the glutes, and more weight is lifted. But hey, I’m only a guy on the internet. This is just from what I’ve learnt over the years
A light resistance band just above the knees helps remind you not to cave your knees because you actively are pulling your knees away. Try to imagine ripping a sheet of paper with your toes by sliding them out too. And of course the one no one wants to hear, use lighter weight and practice perfect form. Hope that helps, someone gave me that advice years back and it helped a lot.
I only use weights when working on squats, deadlifts, and alternating lunges. the rest I do with just bodyweight exercises such as running on an incline, single leg glute bridges, broad jumps, and pistol squats.
I just saw a notification of you training legs and i was like "great! i can take some ideas and incorporate them into my training!". But man, i do the exact same 4 exercises with the same rep ranges except the nordic curl where i do 3x6...
Question comes to mind: Given that one can achieve muscular development with both calisthenics and weights, and given a situation where you have access to both: How do you decide when to include the weights and when to do a more difficult calisthenics progression? Are there certain criteria or rules of thumb that we can follow to make this decision?
I love doing weighted bulgarian splits squats and weighted pistol squats mainly for my quads strenght/mass and weighted one leg hamstring raises elevated on top of a chair
Eh, I got noticed??? That's a good belated* Valentine's present if I'm being honest! I'm not sure how much you care about the stagnation/ decrease of your view count in comparison to any given year, but I hope that will never discourage you Daniel. As many people say, we will always wait for a your next video. That's it for my chessy comment. Cheerio.
Hi Daniel! Great content man! I have a question, my left leg is my dominant leg yet my right leg seems to respond better to training. I do mostly single leg training to avoid such imbalances. Can you give me any advice?
#FF0000Abdallah I have the same probleme too. My dominant leg is the left because of my martial arts training with only one guard over years so now im trying too use the other guard and train the rigth leg mostly with single leg exercisesn it will be great if u answer us and guide us on how to solve the imbalances.
How many years have you been training Daniel? I am at my second year (recovering from a knee injury at the moment) of lifting/bodyweight training and a 135kg squat seems sooo impossible, even in many years from now. Love your videos man, keep posting your training routines. Greetings from Argentina
Hi Daniel, I really love your content and also your lack of ego, it's something remarkable. I've just wondering if it's usefull to use these exercises but split in a full body routine, training 3 days a week or only legs is better?
My son is 10 years old..he runs track. I'm trying to see which 2 exercises you recommend. I was thinking the nordic hamstring curls and pistol squats..your thoughts.
Daniel, Does supersets of legs only bodyweight will make you grow? An example:50 Squats, 10 Pistols, 20 Lunges, 40 Squats, 10 Pistols, 30 squats, 20 Lunges, 20 Squats, 10 Lunges, 10 Squats
Awesome advices man! Im about to start the BW+ reddit routine, which utilizes the DUP method, and i don't have enough weights to train my legs as it should be, but i got some good ideas to develop my legs maxing out my posibilities. Btw, what do you think about DUP?
I’m going to start MMA soon and i want to get in shape by doing more calisthenics and cardio. I’m a bit lazy and all i ever do is weight training class in high school and i get so bored of it like it isn’t challenging enough and i don’t get to move around much. I just finished a calisthenics workout on my own and it really challenged my endurance and cardio and i’m going to do more of it. Maybe soon i will do weighted calisthenics instead of just weight training i mean i honestly just don’t like it. What would you suggest?
Big Legs, No Weights:
👉 limitlesslegs.com
Hands down my favorite fitness channel on UA-cam, no fluff, just great info in every video! Thank you.
Please, do one for upper body; one for push and one for pull!
And another full day of eating with more recipes and what approach do you use for that body fat and building gains.
What a gym!
More of your own training please. Its great motivation.
Quality, quality content
goddamn lots of positivity. Quality content, thanks man
Dude your videos are so positive and quality!
Very honest vid here. None of us are perfect and few are willing to accept shortcomings. Only by acknowledging our faults will we continue to grow.
I'd very much welcome more vid's like this. Thanks.
Really well done to you for doing your own thing Daniel. Everyone's body is slightly different, so doing what's best for every individual is wonderful, and it'll let you keep doing it in many years to come. So many people do power lifting and strong man in ways that other people do it with no consideration to longevity and the future, often accumulating bad injuries.
Dude, your channel is top notch. You just keep putting out amazing content in every video. I learn something new each time.
you should train your feets. when you push out of the hole in the squat your knees crash in most likely because your arch support is not strong enough.
i had same problem and flexing my butt at the top of every rep really solved that
Lmaooo dyel
MOZC second the abductor strength
DerKinGGonZo glute max
MOZC actually this is a very common issue and the feel are one of two primary causes. I have powerlifting friends who use this same foot advice.
Great video according to me, thanks .
You asked about our favorite bodyweight leg exercises, so here is mine "leg routine":
I used to do 5x5 weighted squats in my teens - some 8 years ago (worked up 125 kg but then learned about basic gymnastic moves and lost interest into weighted squats) ... Nowadays, my leg workout usually consists of 5 sets of Box Jumps then 2 sets of One-Leg Squat progression (up to 2 x 20 reps, after that I start doing harder movement) with no more than 30 s piriformis stretch between sets then 2-3 sets of high rep Bridges with no more than 5 Jefferson Curl like stretches between the sets then either 5 x ca 100 m hill sprints or 5 min. max effort on Stationary Bicycle (prefer bicycle in winter) and then finish with a circuit of 5 x 10 reps of "random" exercises for variety and weak links (things like Lateral Shuttle or Side-to-side squats in order to train lateral movement or Slow High or Side Kick for mobility or Squats with Calf Raises). When summer arrives, I would love to do hill sprints more often.
Thanks you so much man this video came in like a blessing I had no idea wtf I was doing with my leg training
Nice job! Your training is very similar to my leg day.
I am doing 12 pistols each leg, 8 sumo squats with 60 kg, negative slow nordic curl with band assisted, 20 over head lunge walk with 30 kg, and at the end I am doing 10 ab rolls. This routine i am doing 4 times.
Leg day is one of the routines where you can't let out the weights.
But if you are better and better week after week you'll reach your limit with bodyweight and then it is important to use plus weight for the hypertrophy.
giry09 hypertrophy*
Great work on this video, Daniel. Yes, keep posting your workouts, sprinkled in with the others - nice stuff! It's good to see how you apply what you teach in a real scenario.
So humble Daniel! Please do post such training clips with commentry :)
Enjoying you videos, very slow and clear voice over, really good job!
What a nice gym man! Would love to see your current upper body routine too :D
cheers
Very good advises, but on some reps you turn your knees slightly inward like here 01:55, noticed that? Form is good anyways but could be perfect when you drop a bit of weight I think.
Your videos are truly amazing. Not just the technicalities of each excercise but also the philosophical stuff like being honest with yourself. That being said you have the cleanest form for a massive variety of exercises. Thank you for sharing the knowledge.
Quality stuff Daniel, please more training clips!!
Definitely enjoy seeing your own training. Both weights and otherwise. More videos would be appreciated
Great Training Tips Daniel.Keep It Up & Look Forward To Your Next Video.
Really liked this, kept it super simple, you didn't do like 6-12 exercises. Just kept it at 4 and probably took 30-60mins to do start to finish
For squats I do a kind of pyramid where i start with 80 kg do 10 reps then add 20 kg and do 10 reps and keep adding weight till i can do 5-6 reps per set and then strip the weight to about 90-100 kg and do a set of 20 reps..That last set beats the crap out of me.Then i use machines for extensions and for hams i alternate each training with the machine and the friction resistance bodyweight curls ,the same for calves i alternate between machine and single leg bodyweight raises in each session.I used to do LOT of split squats with the back leg on a bench for greater range of motion but my ass got too big and now i dont do lunge variations at all! I will most definitely add the nordic curls to my program though as my hams are lagging big time! THANK YOU SIR FOR THIS AMAZING VIDEO!KEEP IT UP! :)
Dimos leg extensions are one of the worst exercises for knees
Many powerlifters use them for healthy knees.Personally i never had issues with my knees due to extensions,only pistol squats cause me some trouble.I would like to hear Daniels take on this!
Dimos Fair enough. ATHLEAN-X advises against it. I don't like them personally and I haven't done them in years. To each his own. It seems like you do a lot of volume though.
Fantastic vid. Daniel!
Hip crease below the knee is awesome. It's the most effective range of motion. Awesome stuff man, I lift a lot of weights, but just getting into calisthenics now. Your content is extremely helpful, and been watching a lot. Cheers mate.
Upper body next please
Ibrahim Dhawood s
Great video Daniel. Very interested to see you post more of your own workouts.
Hey Daniel, you should definitely try low-bar squatting. It's way better for tall people compared to the regular high-bar method.
I absolutely love it when you say things like "after reading research" that's why I trust you.
Love seeing your training footage!
Thumbs this video up guys so he does this more!! It's about time
You are a legend Daniel & a big inspiration for me, thank you man !
Awesome Daniel! Your own training clips are always appreciated :)
thx for sharing mate!
i personally like squats, romanian deadlifts, bulgarian split squats and a bit of leg extensions to build the vastus medialis a bit more :)
very enjoyable video, looking forward for similiar ones!
high volume is definitely key for mass for legs. Bodyweight your volume has to be 3-6 leg sessions with the basic exercises such as bodyweight squats/bridges plyometrics and isometrics until you advance to harder bodyweight progressions and then weights
Great to see some training footage! Ankle mobility is looking pretty good since you're squatting to good depth with upright torso and with flat shoes
Aesthetic and functional. Nice physique Daniel!
Quads are looking great Daniel.
Yup 5x5 is the best Strength routine out there.... was my strongest ever doing that
For calve training , I've found doing bent knee calf raises work more on the soleus, helping to widen the calf closer to the ankle ( specific for people with high insertions) The key being at the bottom of the movement ( the strech) to contract the calf downwards to lenghten it further
To lengthen at the bottom on needs to dorsiflex by contracting the tibialis anterior
The second exercise works them to
Yo Daniel you should do a video on Rope climbs and how to start how to progress sets reps variations etc.. there are not to many videos atleast in English on that exercise . Thanks man good video
Good advice, some of my best training days started out with me not in the mood to train searching for excuses to back out.
I cycle 5x5 strength through to a rest week of body weight and dumbbell exercises.
Including cardio weekly usually running.
Well done mate. Really enjoyed the video.
Form police in da House. Good Video daniel
Here's my body weight leg workout. Hope you can offer feedback. 4rds of
40m lunge walk
10 tuck jumps
40m broad jump
10 tuck jumps.
Great video! Loved it! 👍
Push and pull splits please! I do a weight + calisthenics hybrid workout too.
keep up the good work, always inspiring, wise and informative. thanks Daniel.
5x5 is overall good. Also its pretty easy to apply periodization into this.
great stuff Daniel and 135kg back squat is very solid! Can I join in the other comments mentioning that your knees seem to track inwards as you come up out of your squats.
Great stuff!! Thank you.
Daniel will you ever release a combo Calisthenics + Bodyweight workout program we can purchase? Love your videos bro! Please keep up the content
Amazingly toned legs, keep it up man
Your own workout videos are pure inspiration.Some human flag videos?
Nice explanation. Thank you.
Great video 👍🏻
big up love & peace brother
I see a notification I click faster than I reply to my babe! Keep it up!
Are your knees drifting inwards, out of alignment with the toes, while squatting upwards? Good video, would love to see your current upper body training.
I think pistol squats is a great excersice for both strength and mobility. The good thing about it is that if you have a hard time doing them, it’s actually easier, mobility wise, to do them with weight. Like 5/10 kg (10/20 lbs).
It burns in them shoulders tho, holding the arms straight ;)
Pistols are great but they don't work your posterior chain or your inner thighs to well
ceili they definitely do work the posterior chain as doing them properly requires good glute activation. I'm not too sure about inner thighs though
Vikas U yes they do but not to the same extent as back squats
high volume high intensity leg workout is my kind of workout
Keep putting out good vedios brother
I wonder how you shift your weight at the split squats. Do you push with your front leg or equally strong with both legs?
Julian Weichert isn't the point of the exercise to use the back leg as minnimally as possible?
Braxant i dont know, thats the reason why i asked
You should try to work only the front leg, the other leg is just to maintain the equilibrium.
nosense ok thanks
I 've done wallsquats isometric,downward dog,floor to stand squats,squats and calves raises daily. It appears you have mild glutes inhibition and tight Achilles tendon.
I could be wrong. Thanks for the video.
Great video! What is the name of the Hong Kong gym? The view is spectacular!
Trybe HK
I noticed something when you push your knees go inside a little bit. Is it on purpose?
Penfinity they shouldn’t, knees should remain stationary and not cave in. I think I read it’s a weakness in either the adductor or abductor, I can’t remember which one.. a good cue to avoid it is to consciously drive the knees out which also helps engage the glutes, and more weight is lifted.
But hey, I’m only a guy on the internet. This is just from what I’ve learnt over the years
A light resistance band just above the knees helps remind you not to cave your knees because you actively are pulling your knees away. Try to imagine ripping a sheet of paper with your toes by sliding them out too. And of course the one no one wants to hear, use lighter weight and practice perfect form. Hope that helps, someone gave me that advice years back and it helped a lot.
Means your quads are overpowering your glutes, could also be flexibility issue. Knees out balances load to all muscles, knees in is just quads.
It is normal if your glutes are a little bit weaker then the quads. This is not a big caving.
i noticed thattoo. that mount of inward movement shoudn't be dangerous...O lifters do it all the time..
thanks for posting the weight you are pushing. drives me nuts when i see videos where they dont say.
I only use weights when working on squats, deadlifts, and alternating lunges. the rest I do with just bodyweight exercises such as running on an incline, single leg glute bridges, broad jumps, and pistol squats.
Great stuff! Any reason you don't do pistol squats? Are they too easy? Keep it up!
I just saw a notification of you training legs and i was like "great! i can take some ideas and incorporate them into my training!". But man, i do the exact same 4 exercises with the same rep ranges except the nordic curl where i do 3x6...
Was doing the same :P but that means we're doing something right!
+Leonidas Desert yeah that's what i was thinking abou!
+Leonidas Desert about*
We don't have to re-invent the wheel, good exercises come up time and time again for a reason. Keep pushing bro.
Question comes to mind: Given that one can achieve muscular development with both calisthenics and weights, and given a situation where you have access to both: How do you decide when to include the weights and when to do a more difficult calisthenics progression? Are there certain criteria or rules of thumb that we can follow to make this decision?
Looks like really awesome video
That view is beautiful
I love doing weighted bulgarian splits squats and weighted pistol squats mainly for my quads strenght/mass and weighted one leg hamstring raises elevated on top of a chair
Eh, I got noticed??? That's a good belated* Valentine's present if I'm being honest!
I'm not sure how much you care about the stagnation/ decrease of your view count in comparison to any given year, but I hope that will never discourage you Daniel. As many people say, we will always wait for a your next video. That's it for my chessy comment. Cheerio.
It's crazy that it's Friday where you are. Still Thursday over here.
would love to see more of your training video at HK
Hi Daniel! Great content man! I have a question, my left leg is my dominant leg yet my right leg seems to respond better to training. I do mostly single leg training to avoid such imbalances. Can you give me any advice?
#FF0000Abdallah I have the same probleme too. My dominant leg is the left because of my martial arts training with only one guard over years so now im trying too use the other guard and train the rigth leg mostly with single leg exercisesn it will be great if u answer us and guide us on how to solve the imbalances.
Sounds like you're approaching the situation fine. Imbalances are part of the game, it's about minimising them which you are. Don't stress.
Where do you train bro? That gym looks so dope and it's equipped with Eleiko's plates
Best intro👍👍👍
training vids are best!
How many years have you been training Daniel? I am at my second year (recovering from a knee injury at the moment) of lifting/bodyweight training and a 135kg squat seems sooo impossible, even in many years from now.
Love your videos man, keep posting your training routines. Greetings from Argentina
Hi Daniel, I really love your content and also your lack of ego, it's something remarkable. I've just wondering if it's usefull to use these exercises but split in a full body routine, training 3 days a week or only legs is better?
Thanks for sharing this awesome content!
Moist content mate. How often a week do you train your legs like this?
My son is 10 years old..he runs track. I'm trying to see which 2 exercises you recommend. I was thinking the nordic hamstring curls and pistol squats..your thoughts.
Daniel, Does supersets of legs only bodyweight will make you grow? An example:50 Squats, 10 Pistols, 20 Lunges, 40 Squats, 10 Pistols, 30 squats, 20 Lunges, 20 Squats, 10 Lunges, 10 Squats
Which gym do you work out at? It looks like you would have some pretty phenomenal views
Amazing video
Respect Master. Good Job! I do like pistols squads with outspread arms holding weights max 4 kg each :-)
Best brothers💪👌
Beautiful gym! What gym is it?
And nothing beats barbell squats and deadlifts for strength and size!
aaaaaand I should have google searched before asking, but anyone wanting to know the gym:
TrybeHK
pistols, romainian split squad, single leg bridge, deadlift
AMAZING ❤!!
Hey Daniel,
Is that mp3 player or bluetooth headphones?
Thank's.
Cheers.
Awesome advices man! Im about to start the BW+ reddit routine, which utilizes the DUP method, and i don't have enough weights to train my legs as it should be, but i got some good ideas to develop my legs maxing out my posibilities. Btw, what do you think about DUP?
I’m going to start MMA soon and i want to get in shape by doing more calisthenics and cardio. I’m a bit lazy and all i ever do is weight training class in high school and i get so bored of it like it isn’t challenging enough and i don’t get to move around much. I just finished a calisthenics workout on my own and it really challenged my endurance and cardio and i’m going to do more of it.
Maybe soon i will do weighted calisthenics instead of just weight training i mean i honestly just don’t like it. What would you suggest?