I am trying to grow my calves. My hams and quads are already prett good, so will just do 30 down and nordic hamstring curls. But everyday calves for 5 minutes since a few days.
I always get motivated to start working out again after watching one of Alex's videos, even when I already did my training for the day. That's some real persuasion right there.
Today I did: SSB good mornings to pins 6x10 SSB squats 8x8 (60 secs rest) Banded lying leg curl 3x25 Weight vest walking lunge 2x20 SLDL 5x5 (60 secs rest) Bodyweight calf raise 5x50 Weighted hanging leg raises 10x10 (30 secs rest) Lower volume day!! And I have acquired all of my equipment after lockdown! In it for the long haul!
Today is leg day again. I’m on PPL split, and legs is the day with UNLIMITED options out of the 3. Didn’t skip legs at the gym, and not skipping at home. That “30 down” is part of my routine every other leg day💪🏼👍🏼🦵🏼
I have 2 herniated disc and I genuinely cannot do anything compressive right now because it puts me down bad. I needed this dude. Made me realize just pure body weight squats will be better than nothing as I heal to the best of my ability. My range of motion isn’t too deep because if I butt wink at all I’ll be in pain but your 30 down workout you showed is really helping me. I use a box so I ensure I don’t go too far down to aggravate anything in my back. Actually, I didn’t know how unconditioned I was when I did the first 30 down workout. To be honest I didn’t even finish it. So thank you for your channel and time brother. It means a lot to me.
@@whitefang9758 facts. Opened my eyes to cheat rows and cheat shrugs, heavy rack pulls, etc. Most of the stuff I'm waiting on doing because though I've been working out for 2 years I'm still a novice lifter and not big to say the least.
@@LIFTLOUDPWL Yeah I trained incorrectly for a long while and fell out of it a few times,so I'm still early intermediate myself even though I've been training for 3 years.Alex motivates me the most out of all fitness youtubers,gives me the drive to keep pushing.Been making good progress since following his advice
Bought my home gym 4 years ago but startet to miss the gym and rarely trained at home but quarantine really has gotten my love for my homegym back so im glad to train my legs properly 💪🏻
I totally agree with your points, ever since the quarantine has started here in Italy (early March), I’ve been running a PPL split, and even though I only have minimal equipment I’ve been able to maintain my gains (size-wise).
I've made progress during this quarantine. Tested my bench, I can now do 225 for 8 before I was only doing 2 reps. My 40 time went from 4.85 to a 4.7. No excuses
Luca State of Mind I started calisthenics 3 weeks ago, front lever is coming fast lol, but I already had big legs from squats and deads. Did 30 down for squats, had no soreness lol. So imma do 40 down next time. Trying to learn the planche, got almost advanced tuck rn, but I think it is going to take a long time to get planche (2 years/3 years), because of my long big legs
how about this. uphill running toe striking, no heel contact with the ground for calves. uphill hike with weighted backpack for thighs. set of deep squats for full ROM. Done.
For me my goals have just shifted a bit until my home gym gets set up and I'm done with my cut. Been doing heavy sand bag carries and have started running for the first time in my life
Thank you Alex for making this because I feel some people need a reality check. If you're athlete, train everything. If you're a lifter, train everything. If you're a beginner/immediate, train everything. Nothing is going to hurt by training legs except losing gains if you don't train them. Too many people want to put excuses for not training legs but this is possibly the best opportunity to capitalise on working on each muscle you can effectively. If you don't, then it's showing your true colours and how serious you are in lifting.
Lower body & core muscle = the most important as you get older and older as well. You wont fall down break your hip and then hop on the spiral down to death like so many do.
Lots of things you can do for legs at home: squats: lunges: Bulgarian split squats: pistol squats: shrimp squats: sissy squats etc. Buy some cheap furniture sliders or valislides and do sliding leg curls (both legs, single legs and so on). Probably the best home posterior chain movement imo
I'd definitely recommend some extra hamstring work. Band leg curls are really good, as is the GHR, nordic leg curl, and even your basic hip hinge like the good morning (can do those with bands if you don't have extra weights).
@@jacobhate I dunno man, Nordic curls are pretty hard. The person who can Nordic curl all the way down and up without assistance for 3-4 sets of 8-12 is going to be pretty strong.
It's advanced but not impossible if you put in the work for some time. Like, i did that routine already and i can tell you, everyone who trains legs with high volume bodyweight and the right approach, will be able to do it in 1 year
here i leave a leg workout: 10 half squats 10 deep squats 10 sumo squats 10 lunges each leg 10 jumps (less rest as possible and if you want you can put on a weightvest) 10-20 rounds
I wouldn't reccommend using a wall for pistol squats as it will teach you to lean back, which is how most people screw up the balance. Hold onto something and move that thing away over time and then if you can't do an unassisted rep do box pistol squats with a chair or stall and try to reach a point where you can sit down lightly without disengaging the hamstrings and stand up again. Once you can do that, remove the chair or stall. If that still isn't enough then use a light weight and hold it out in front of you as a counter-balance and decrease this weight over time.
He does have a youtube vid here called pullup mastery guide or something similar where he goes over how to progress on pullups,and how to progress to being able to do 1 if you can't
They got parks closed with police tape out here in NJ. Cops periodically check the parks at night with lights to make sure no one is there. I walk my dog late a night so I can get my pull ups in. I have been doing this for weeks. Never in my life did I think I would have to sneak pull ups in.
If anything I'd rather have big legs compared to my upper body. That only happened when I started squatting and doing assistance movements after three days a week
200 bulgarian's squat. one leg at time. max reps first leg, 10-15" rest, max reps to the target (200), then another leg. Mix the tut, isohold, deadstop etc... DON'T ALTERNATE leg. First all reps on one leg then the other Simply and effective. Tension on the muscle
This is exactly ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
great video! Please do a quarentine leg training video. I only have a 17.5kg dumbell, and I would like to know the best way to train legs with that weight.
I love it Alex. I’ve been thinking this the whole time. I’m excited to see what the calisthenics did for my legs strength wise when I go back to weights. I’ve been destroying them 3 times a week. Even on off days I’ll do 100 body weight squats.
I tried a leg workout from Iron Wolf, 5 rounds of 50 bodyweight squats, 50 jumping lunges, 50 step ups and 50 walking lunges. Do that 5 rounds for time and I'll guarantee you sore legs, if you're not used to endurance.
I'm cutting and doing calisthenics during this quarantine. Getting better at body weight workouts and losing weight. (Currently at 15 pull ups max) As soon as the gym opens up i'm going back to maintenace for a week and then a slight surplus
I've been doing Squats on an EZ Bar with only a 45 lbs on each side for a pause 5x5 superseded with RDLs 5x5. I'll add in other accessories work such as lunges, split squats, hip thrusts with the EZ Bar, ect ect. So far been doing more than enough to maintain my leg size.
Funny thing is I just finished my first leg training since the beginning of quarantine, just before you post the video. And I understand why I skip it at the gym too TBH 😂
Today i woke up and I was like I'm training legs today...as the time passed I was like naaahhh I'm skipping them. But then you posted this video and it was like a personal attack so I had to do them😞
30 down was crazy first time, easy the second time. It's crazy how fast the body adapts, gonna move up to 35 down next workout, but fr you've saved my leg muscle man
So I have a tip which is really effective, if you guys have a dip station then you rest the barbell on the handles,making it a rack and it actually works, I'm a little to wide for it so I'm not able to do a backsquat so I do front squats and trust me it's freaking killer. I've noticed some upper back development alongside quad development. I suggest you guys give it a try
My cardio has been cancelled; Jogging always sucked so I swam and kayaked with a club. I've never skipped legs though. Back in the good times I did full body training so I never dreaded a leg day. Now I mix my leg days with abs so I can still get enough work in to make it challenging, while also doing something I enjoy.
Many times I've considered doing legs just once a week not to feel as guilty, but always remind myself that my legs are one of my weakest body parts that I'm trying to improve, DONT SKIP THE LEEGGSS. I see it as building work capacity for when I get back in the gym.
I'm doing Zurchers squats off of milk crates and deadlifts at home with 280 lb plated weights is all i got as soon as the snow melts i'll be in my backyard doing walking lunges and Olympic lifting eh
I've got to be honest, I've always trained legs at the gym and I did for the first 2 weeks of quarantine but now I don't. I just don't have the motivation anymore unfortunately. I get right back into it when the gyms reopen in a few months but I'll try to train them in the meantime.
Hey Alex. I loved your video on how to train with only 135lbs. I, myself, only have 95lbs total including the barbell. Can you recommend some ways to enhance my at home training?
Since my gym closed I have been doing pistol squats and step ups in my leg training. Ordered a squat rack for home.Just need to get more weight plates and a barbell so I'll be deadlfiting and squatting again soon.
I don’t completely skip leg day, I just do enough to maintain my gains, I do some squats lunges and such, I honestly just want a pull up bar but they’re too pricy, I’ll do 30 down on Monday
Maybe for people that have barely trained legs in the past I can agree. For me personally though, training legs pretty much 9 years straight, I welcome the break with open arms. That body stuff doesn't feel the same.
gotta be careful with them knees. I got tendinitis in my left knee and it took me a year+ to shake it. It still bothers me ever so slightly, but much less than before. It continues to get better because of really slow squats where I raise my feet up to better target the knee tendons. Had to start at 0 and slowly bring up the weight. Also some other minor rehab like stretches and rolling and whatnot... but the real solution for chronic tendinitis is resistance training which specifically targets the tendon and bring the weight up really slow.
If someone has a bench/box/chair/couch and two dumbells, a kettlebell or any other load he can grab onto he can do pretty brutal and effective workouts just by doing Bulgarian Split Squats IMO. I do them twice a week at the moment, as well as (weighted) pistol squats, belt squats (kettlebells on belt standing on two boxes), kb swings and one legged Romanian deadlifts.I highly doubt my legs will loose a gram of muscle doing this.
One word - Plyometrics. Jump squats, jumping lunges, back lunge jumps. I've been doing these and my quads are ON FIRE. Also people are underestimating the effectiveness of the single leg hip thrust and single leg glute bridge. Now I'm an intermediate lifter at best, but those are as hard as if you do them with a barbell. At least for me.
Currently doing a 6 day a week sprint program that I do before my regular workouts and finish off with a 15 minute incline walk with 45 lbs. Traps feel awesome as well.
Your squat and deadlift will probably and definetly go down if you don't have the right equipment, but at least you can do all these other variations that Alex talked about
Was right about to skip leg training again today lmao.
100% XD
same
I feel you
100% XD
My legs was 24inches when i squatting 185lb /stand at 5"6 /i always want to shrink thêm down but Alex makes me feel guilty now.
There is NO excuse to skip legs. It's like ignoring half your body.
Yeah there is. I don't like it. That's my excuse.
Unless youre a gymnast or a certain type of cali athlete for example skill training ect
I am trying to grow my calves. My hams and quads are already prett good, so will just do 30 down and nordic hamstring curls.
But everyday calves for 5 minutes since a few days.
O C So your reasoning is you’re lazy and ignorant 😂
@@Shotty21000 No, not ignorant. Just lazy. I still guarantee I squat and DL more than you.
I always get motivated to start working out again after watching one of Alex's videos, even when I already did my training for the day.
That's some real persuasion right there.
100% same here
Thise pistol squats are impressive with no weight in my opinion .
Alex with a beard this thick you can finally fullfill your childhood dream of teaming up with Action Hank.
😂😂😂underrated comment
@@AlexLeonidas A beard to be feared!
@@lastsonofkrypton3918 That's sounds like an isis quote 😆
Bro, did the 30 down (very doable btw) and my legs were sore for daaaaaaays!
Keep it coming!
Fr my legs were hurting 3 days later
Mine didn't 😡
@@CEOofSleep ass to grass bro. Most people fo half reps. If that isnt challenging enough do 50 down squats biatch.
Obviously, I'm skipping legs along with every other goddamned muscle in my body
😂
No one cares. Stop being bitches and start working out.
@@MrJamesdryable you must be fun at parties
@@MrJamesdryable you must be fun at parties
MrJamesdryable you must be fun at parties
Home Calisthenics workout:
1. Deficit Push Ups (Mid Pec)
2. Decline Push Ups (Upper Pec)
3. Dips (Lower Pec)
1. Pull Ups (Upper Back/Lats Width)
2. Chin Ups (Lower Lats Width/Biceps)
3. Underhand Grip Body Rows (Lower Lats/Bicep Thickness)
4. Overhand Grip Body Rows (Upper back/Lats Thickness)
1. Sissy Squats (Quads Stretch and Hypertrophy/Knee Strength)
2. Nordic Curls (Hamstring Strength/Flexion/Hypertrophy)
3. Pistol Squats (Quads Strength and Stability)
4. Single leg RDL (Hamstring Stretch and Stability)
5. Single leg Hip Thrust (Glute Strength and Hypertrophy)
1. Sit Ups
2. Leg Raises
3. Elbow to Knee Crunches
Total: 15 Exercises
Monday: Chest and Back
Tuesday: Legs and Abs
Wednesday: Cardio
Thursday: Chest and Back
Friday: Legs and Abs
Saturday: Cardio
Sunday: Cardio
5:30 that's real talk bro. U just motivated me to push harder and harder. Peace
Split squats on rings are great. I have dumbbells that are heavy enough for now.
Pistol squats too.
Damn it he caught me 😂😂
Me too
Same here 🤣🤣🤣
Not damn it. Thank god. Now train them legs young blood
I am so so glad he introduced me to good mornings man, bulletproofed my lower back, and built up my hamstrings and glutes
Today I did:
SSB good mornings to pins 6x10
SSB squats 8x8 (60 secs rest)
Banded lying leg curl 3x25
Weight vest walking lunge 2x20
SLDL 5x5 (60 secs rest)
Bodyweight calf raise 5x50
Weighted hanging leg raises 10x10 (30 secs rest)
Lower volume day!!
And I have acquired all of my equipment after lockdown! In it for the long haul!
Today is leg day again. I’m on PPL split, and legs is the day with UNLIMITED options out of the 3. Didn’t skip legs at the gym, and not skipping at home. That “30 down” is part of my routine every other leg day💪🏼👍🏼🦵🏼
Just trained legs an hour ago. Haven't skipped them since the quarantine started a month and a half ago. For some reason this video made me feel good😆
I have 2 herniated disc and I genuinely cannot do anything compressive right now because it puts me down bad. I needed this dude. Made me realize just pure body weight squats will be better than nothing as I heal to the best of my ability. My range of motion isn’t too deep because if I butt wink at all I’ll be in pain but your 30 down workout you showed is really helping me. I use a box so I ensure I don’t go too far down to aggravate anything in my back. Actually, I didn’t know how unconditioned I was when I did the first 30 down workout. To be honest I didn’t even finish it. So thank you for your channel and time brother. It means a lot to me.
This right here is THE BEST fitness channel on youtube hands down!
And still people mock him for being 5"5
This guy knows more than all these guys and still has the drive to know more.
That's a thing I really like about Alex,always willing to learn and always willing to experiment
@@whitefang9758 facts. Opened my eyes to cheat rows and cheat shrugs, heavy rack pulls, etc. Most of the stuff I'm waiting on doing because though I've been working out for 2 years I'm still a novice lifter and not big to say the least.
@@LIFTLOUDPWL Yeah I trained incorrectly for a long while and fell out of it a few times,so I'm still early intermediate myself even though I've been training for 3 years.Alex motivates me the most out of all fitness youtubers,gives me the drive to keep pushing.Been making good progress since following his advice
Lunges, pistol squats and sliding leg curls are crazy difficult if you do enough of them. Best leg gains of my life tbh.
How are you doing sliding Leg curls at home?
@@jacobhate I think some people use towels?
BETTTER RUN THEM STAIRS!!
Bought my home gym 4 years ago but startet to miss the gym and rarely trained at home but quarantine really has gotten my love for my homegym back so im glad to train my legs properly 💪🏻
Bro homegym is where it's at my G
I have a home gymn and train consistenly, but i still enjoy this kind of videos from you for motivation. Keep up the great work ;)
I totally agree with your points, ever since the quarantine has started here in Italy (early March), I’ve been running a PPL split, and even though I only have minimal equipment I’ve been able to maintain my gains (size-wise).
Ain't nobody wanna lift this heavy ass weight!
FITNESS ENGINEERED nah this is why it’s been hard to find the will to train legs. I wanna use heavy weight😂
FITNESS ENGINEERED ILL DO IT THO
@@Eric42RandomVideos for real. Doing bodyweight with legs feels like cardio. A one arm pull-up isn't the same intensity as a pistol squat.
Hey Alex your psychotic full body workout was really brutal please do another one
I've made progress during this quarantine. Tested my bench, I can now do 225 for 8 before I was only doing 2 reps. My 40 time went from 4.85 to a 4.7. No excuses
In Full Body you do legs every workout. Great to not have a dedicated “leg day”.
I live in Montreal too. I pray the gyms open soon. Let's pray together
I'm a calisthenics endurance athlete and 50 down routine is quite challenging, even for an advanced athlete like me.
What's 50 down
@@GR-uc1gq from 50 reps all the way down to 1 with every next set with 60 sec rest in between
@@GR-uc1gq thats too much for most People so i advice u start with 31 to 1. Thats 496 reps so u can add 4 at the end to make em exactly 500 squats
Luca State of Mind I started calisthenics 3 weeks ago, front lever is coming fast lol, but I already had big legs from squats and deads. Did 30 down for squats, had no soreness lol. So imma do 40 down next time.
Trying to learn the planche, got almost advanced tuck rn, but I think it is going to take a long time to get planche (2 years/3 years), because of my long big legs
I did 30 down in 19 minutes and 40 down in 41 minutes. It can be done just takes will power.
Been on the 30 down squat you recommended and the DOMS was real man. Great shout, and this upload is well timed as i have legs tomorrow 👌
Arms and chest every day brah.
how about this. uphill running toe striking, no heel contact with the ground for calves. uphill hike with weighted backpack for thighs. set of deep squats for full ROM. Done.
For me my goals have just shifted a bit until my home gym gets set up and I'm done with my cut. Been doing heavy sand bag carries and have started running for the first time in my life
I dont have enough weight for leg day, so I've been doing more high volume for them than in the gym,and man this is going incredibly good
Hey Alberto, how’s your training been? Has high volume increased your leg size considerably?
100% agree ! During this quarantine I learn the pistol squat! From on chair to on the spot!
Awesome man!! Bet it feels good to have accomplished this
@@AlexLeonidas it does! :D
Thank you Alex for making this because I feel some people need a reality check.
If you're athlete, train everything. If you're a lifter, train everything.
If you're a beginner/immediate, train everything.
Nothing is going to hurt by training legs except losing gains if you don't train them.
Too many people want to put excuses for not training legs but this is possibly the best opportunity to capitalise on working on each muscle you can effectively.
If you don't, then it's showing your true colours and how serious you are in lifting.
Lower body & core muscle = the most important as you get older and older as well. You wont fall down break your hip and then hop on the spiral down to death like so many do.
Lots of things you can do for legs at home: squats: lunges: Bulgarian split squats: pistol squats: shrimp squats: sissy squats etc. Buy some cheap furniture sliders or valislides and do sliding leg curls (both legs, single legs and so on). Probably the best home posterior chain movement imo
Aye,for the sliding leg curls you use socks on a wood floor too,or use a blanket on the floor,which works too but is a bit harder and inconvenient
Is 30 down sufficient for hitting the hamstrings as well or would you recommend throwing in some extra hamstring work?
I'd definitely recommend some extra hamstring work. Band leg curls are really good, as is the GHR, nordic leg curl, and even your basic hip hinge like the good morning (can do those with bands if you don't have extra weights).
of course its not...its not enought for all muscles...but its still much better than doing nothing
There is nothing at home that is sufficient enough to hit hams unless you have $80 fucking monster bands to do curls with
@@jacobhate I dunno man, Nordic curls are pretty hard. The person who can Nordic curl all the way down and up without assistance for 3-4 sets of 8-12 is going to be pretty strong.
@@jonduke4748 True, but you can start with just the eccentrics and even partial range eccentrics
Pyramid 1-50-1
2500 Bodyweight Squats
Once you reach this level trust me, in terms of both, hypertrophy and endurance, you'll be suuper fine
Wtf that's demon level performance
It's advanced but not impossible if you put in the work for some time. Like, i did that routine already and i can tell you, everyone who trains legs with high volume bodyweight and the right approach, will be able to do it in 1 year
@@lucafini8768 That's awesome man. Can you tell me how you program it?
You can’t skip leg day if u never trained them to begin with 🧐
here i leave a leg workout: 10 half squats 10 deep squats 10 sumo squats 10 lunges each leg 10 jumps (less rest as possible and if you want you can put on a weightvest) 10-20 rounds
Nice,that'll really blow up your quads
Canal de Alguien jjjj mi record son 11 rondas con 20, quiero llegar a 20 antes q acabe la cuarentena
Nordic curls + pistol squats against the wall and finish with high rep squats 👌
PAPA DANKI Great combo, love me some nordics
I wouldn't reccommend using a wall for pistol squats as it will teach you to lean back, which is how most people screw up the balance. Hold onto something and move that thing away over time and then if you can't do an unassisted rep do box pistol squats with a chair or stall and try to reach a point where you can sit down lightly without disengaging the hamstrings and stand up again. Once you can do that, remove the chair or stall. If that still isn't enough then use a light weight and hold it out in front of you as a counter-balance and decrease this weight over time.
@@99999george no bro, wall pistol squats are much harder than normal pistol squats, give it a try.
Alex can u make a pull up and dip progression video, many of us don’t have the strength to do even one. This would be the best time to do so broo.
He does have a youtube vid here called pullup mastery guide or something similar where he goes over how to progress on pullups,and how to progress to being able to do 1 if you can't
I did one on pullups a while back, but covering dips seems like a great idea. Thanks for the suggestion!
They got parks closed with police tape out here in NJ. Cops periodically check the parks at night with lights to make sure no one is there. I walk my dog late a night so I can get my pull ups in. I have been doing this for weeks. Never in my life did I think I would have to sneak pull ups in.
Whenever I need workout motivation this is the channel I come too
If anything I'd rather have big legs compared to my upper body. That only happened when I started squatting and doing assistance movements after three days a week
200 bulgarian's squat.
one leg at time.
max reps first leg, 10-15" rest, max reps to the target (200), then another leg. Mix the tut, isohold, deadstop etc...
DON'T ALTERNATE leg. First all reps on one leg then the other
Simply and effective. Tension on the muscle
lost half an inch on my legs neglected them in lockdown, uk lockdown just been extended so I'm now gonna do the 30 down 2x a week
This is exactly ua-cam.com/users/postUgkxUHHotQRjIQnfuxEeVotlkHVYWH0DXZoS what I needed to get some exercise while I'm stuck at my desk all day. It's just the right size. Only downsides are that the right oeddale unscrews itself while I use it and increasing the tension causes it to squeak while in use. Both are minor issues that aren't that important to me. So I give it 5 stars.
Squats and lunges. Doing 35 and down squats and then throwing in 4 sets of walking lunges at the end (one set is one minute straight of lunging).
I haven’t been doing much legs myself but the reason for this is that my legs are much more developed than my upper body as it stands
great video! Please do a quarentine leg training video. I only have a 17.5kg dumbell, and I would like to know the best way to train legs with that weight.
Love seeing your channel grow b, keep moving
When you been skipping leg days so thr gym decides to skip you
I love it Alex. I’ve been thinking this the whole time. I’m excited to see what the calisthenics did for my legs strength wise when I go back to weights. I’ve been destroying them 3 times a week. Even on off days I’ll do 100 body weight squats.
How's your weighted progress
@@rampagesmackssons508 not too bad. Did 225X22 reps last week. Been working on deficit deadlifts for awhile.
Been doing the 30 down workout & my legs are freaking sore for days
Dont forget to hit hamstrings too
I don't get sore
I tried a leg workout from Iron Wolf, 5 rounds of 50 bodyweight squats, 50 jumping lunges, 50 step ups and 50 walking lunges. Do that 5 rounds for time and I'll guarantee you sore legs, if you're not used to endurance.
@@GamingT0G0 I'd pass out
@@CEOofSleep It is hard, I had sore legs for 3 days. I usually only have sore legs for maximum 2 days.
I gotta do calisthenics before this black friday when I'll get a home gym.
Always makes me want to train after your vids .
I'm cutting and doing calisthenics during this quarantine. Getting better at body weight workouts and losing weight. (Currently at 15 pull ups max)
As soon as the gym opens up i'm going back to maintenace for a week and then a slight surplus
Dude literally just finished the 30 down challenge. Fucking brutal man.
Yes , I am
Elevated pistol squats AND box pistol squats man! Trains your balance along with strength. I don't even need any weight
What is your opinion on this whole Nuclei Overload debate between Greg Doucette and 3D Alpha. Would be interesting to hear your opinion
Let's see how this escalates (apparently more responses are coming) and if you guys really want me to respond I can.
@@AlexLeonidas yes
30 down squats was Ball busting but a doubt how often should we do that in a week our country is still in lockdown so I have all the time
Great video with great tips. Thank you Alex! I am training my legs once a week in the woods by the way. :)
I did 45 down squats. 1035 reps. Insane soreness
Absolute madness!! Props for completing that man
Thanks Alex. Love from India. Keep posting your amazing philosophy of training.
Will try 50 down squats tomorrow.
Today I did 50 down squats. 1275 reps of squats.
Thanks Alex
I've been doing Squats on an EZ Bar with only a 45 lbs on each side for a pause 5x5 superseded with RDLs 5x5. I'll add in other accessories work such as lunges, split squats, hip thrusts with the EZ Bar, ect ect. So far been doing more than enough to maintain my leg size.
Funny thing is I just finished my first leg training since the beginning of quarantine, just before you post the video. And I understand why I skip it at the gym too TBH 😂
Today i woke up and I was like I'm training legs today...as the time passed I was like naaahhh I'm skipping them. But then you posted this video and it was like a personal attack so I had to do them😞
30 down was crazy first time, easy the second time. It's crazy how fast the body adapts, gonna move up to 35 down next workout, but fr you've saved my leg muscle man
So I have a tip which is really effective, if you guys have a dip station then you rest the barbell on the handles,making it a rack and it actually works, I'm a little to wide for it so I'm not able to do a backsquat so I do front squats and trust me it's freaking killer. I've noticed some upper back development alongside quad development. I suggest you guys give it a try
My cardio has been cancelled; Jogging always sucked so I swam and kayaked with a club. I've never skipped legs though. Back in the good times I did full body training so I never dreaded a leg day. Now I mix my leg days with abs so I can still get enough work in to make it challenging, while also doing something I enjoy.
Many times I've considered doing legs just once a week not to feel as guilty, but always remind myself that my legs are one of my weakest body parts that I'm trying to improve, DONT SKIP THE LEEGGSS. I see it as building work capacity for when I get back in the gym.
Always dropping that wisdom. Thanks man.
I'm doing Zurchers squats off of milk crates and deadlifts at home with 280 lb plated weights is all i got as soon as the snow melts i'll be in my backyard doing walking lunges and Olympic lifting eh
Pretty badass Dario, putting that work in without excuses!
I've got to be honest, I've always trained legs at the gym and I did for the first 2 weeks of quarantine but now I don't. I just don't have the motivation anymore unfortunately. I get right back into it when the gyms reopen in a few months but I'll try to train them in the meantime.
Try his 30 down squat work out.. fast and effective.
my bench used to be bigger than my squat, i recently fixed this imbalance
Pistol squats + Bulgarian split squats with dumbbells & bands and I'm good
Hey Alex. I loved your video on how to train with only 135lbs. I, myself, only have 95lbs total including the barbell. Can you recommend some ways to enhance my at home training?
Since my gym closed I have been doing pistol squats and step ups in my leg training. Ordered a squat rack for home.Just need to get more weight plates and a barbell so I'll be deadlfiting and squatting again soon.
I don’t completely skip leg day, I just do enough to maintain my gains, I do some squats lunges and such, I honestly just want a pull up bar but they’re too pricy, I’ll do 30 down on Monday
JustFit Bro...Amazon has pull up bars for like $15...
Damn bro I needed this foreal
Blood flow restricted Bulgarian split squats are my go to.
My leg training was three sets of explosive step ups to exhaustion followed by a 60 second wall sit
couldn't walk for two days
Am I one of the only people who love training legs? Thanks for the video bro
Probably
Nah brah, I never skip legs too, even if its just squatting..
Donidarkolulz Donidarkowow yeah man I love training my legs
Legs and back are my favorite,and dislike arms the most.Not exactly the popular choice lol
White Fang I’m the same way m8
Even goblet squats are good if you do enough of them
Maybe for people that have barely trained legs in the past I can agree. For me personally though, training legs pretty much 9 years straight, I welcome the break with open arms. That body stuff doesn't feel the same.
Sissy squats for quad isolation. Although it can be rough on the knees.
gotta be careful with them knees. I got tendinitis in my left knee and it took me a year+ to shake it. It still bothers me ever so slightly, but much less than before. It continues to get better because of really slow squats where I raise my feet up to better target the knee tendons. Had to start at 0 and slowly bring up the weight. Also some other minor rehab like stretches and rolling and whatnot... but the real solution for chronic tendinitis is resistance training which specifically targets the tendon and bring the weight up really slow.
Nah I bought a squat rack right before quarantine
i got a power rack, my workouts are great!
Good I needed this motivational talk
I started Bulgarian split squats to hopefully progress to my first pistol squat. Unfortunately my balance needs some work
If someone has a bench/box/chair/couch and two dumbells, a kettlebell or any other load he can grab onto he can do pretty brutal and effective workouts just by doing Bulgarian Split Squats IMO.
I do them twice a week at the moment, as well as (weighted) pistol squats, belt squats (kettlebells on belt standing on two boxes), kb swings and one legged Romanian deadlifts.I highly doubt my legs will loose a gram of muscle doing this.
the polo's fit is sick my man
Have leg later today. I needed this
Awesome info bro!
One word - Plyometrics. Jump squats, jumping lunges, back lunge jumps. I've been doing these and my quads are ON FIRE. Also people are underestimating the effectiveness of the single leg hip thrust and single leg glute bridge. Now I'm an intermediate lifter at best, but those are as hard as if you do them with a barbell. At least for me.
Currently doing a 6 day a week sprint program that I do before my regular workouts and finish off with a 15 minute incline walk with 45 lbs. Traps feel awesome as well.
Pistol squats, single leg hip thrusts and jump rope, what else can I do bodyweight wise? Especially for hamstrings?
Great content 👌🏿💪🏾
Your squat and deadlift will probably and definetly go down if you don't have the right equipment, but at least you can do all these other variations that Alex talked about