Simple & Effective LEG DAY!
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- Опубліковано 18 тра 2023
- Alright here is a super simple leg day that will leave your legs absolutely toasted, and it is only 12 sets for the entire session. Starting off with a barbell sldl in the 5-7 rep range. Remember to squeeze your glutes on the way up, and avoid hyperextending your hips and really control the descent making sure to translate your hips back the entire time. Next is a hack squat, making sure to get extremely deep at the bottom. Apparently the machine at my gym allows me to adjust the back pad which I didn’t realize until the second set, but I would recommend doing this flat as you will be able to lengthen your quads a little bit more, due to the added hip extension. Next up are some seated hamstring curls making sure to lean forward for some added hip flexion which contrary to your quads will lengthen your hamstrings. I do plan on eventually progressing these to partials, but for now I’m just sticking to a couple straight sets to failure. Then after that, the infamous leg extension sissy squat superset, taking leg extensions to complete failure until you literally can’t move the weight, then immediately without rest doing as many sissy squats as you can. And to finish off we’re just doing some standing calf raises, I actually forgot to record this part but I did do them I swear.
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About Me: I'm a college student with a passion for fitness hoping to make it my career. I started training in early 2019 and have devoted a big portion of my life to it ever since. Now, with the help of this amazing community I've been blessed to be a part of, I will try my best to give back the information I've learned for those hoping to embark on a journey of their own.
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Full Workout:
SLDL - 2 sets, 5-7 reps
Hack Squat - 2 sets, 5-7 reps
Seated Ham Curl - 2 sets, 6-8 reps
Leg Extension - 2 sets, 8-10 reps
Sissy Squat - 2 sets, as many as possible
Just because the volume is low does NOT mean this is a quick workout!! Even though it was only 12 sets, it still took my around 2 hours to finish. When you train very intensely, it's normal to rest long (5-8 mins) in between sets. There is nothing wrong with that 👍
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and calves of course
@@MaxEuceda7 mhmm, definitely, will train calves
@@codyadam6048 same...
If you want to really target the quads on hacksquat putting your feet all the way to the bottom
@@lmrecordsgaming8003 if you put your feet all the way to the bottom then that'll limit your either the knee flexion or your heels will come off ....better to gauge the distance and avoid any of those above two from happening
My boy “forgot” to record the calves workout 😁
He is right. I was the cameraman.
Brother just go on runs its the reason me and my dad have better calves then some workout influencers who do crazy things to grow their calves, just go on runs and maybe throw in some calf raises- Edit sorry if that sounded arrogant I just get anoyed when guys say “well it’s just genetics that makes my calves small” no it’s not just go back to the basics run with 30 pounds on and just do calve raises with 30s boom done.
@@DestenyLuvsGod yeah honestly walking on the treadmill on incline will get you big ass calves
@@DestenyLuvsGod no it's because you have good calf genetics...
@@chilldoc9638lmfao. Thats the same thing as saying “you only have big triceps because you have good genetics” 💀💀💀
Zero logic
Boy rolled outta bed and straight to the gym in his pajamas. Legend.
Hahahah
I unironically do that, except I sleep naked and put pijamas on for the gym, don’t get that gym apparel fad
Jack is really the only one working calves
No one is working calves as hard as Jack
Jack comments have transcended his own videos 😂
@@ausaafzaidi 😂😂
hjahahahahaa
Jack who? Hancock?
no calves were hurt in making this video.
Literally
phew- good to know was getting kinda worried
The workout aspect of these are great, however the fact that Max is serious and put together but the editing is humorous is fucking WILD 😂 great content.
You're editing is another reason why I love your videos.
Mario finally got to him he skipped calves
😂😂
He still uses a belt for a hack squat
😹😹😹
Dude your hamstrings wprkout are the best. I ve been doing it for about 7 months now.!
Oombu da sunni
Holy fuck that’s crazy to do that full of a rep on jack squat and heavy weight 👀💪🏽
That machine is probably way easier than a hack squat that is more upright
@@jasonblobha8003 5 plates is still crazy regardless especially with how deep and controlled the reps are
@@rachou6man, go lift some fkn weight. After practicing for a year or two it wont be anything new. You get what you put in to it
@@rachou6 He’s high likely on Sarms
@@noahfitness3974 i see you’ve been commenting that on a lot of his videos but honestly i don’t think max is the type of person to get on gear 🤷♀️
sissy squats is how i look trying to walk normally after a heavy leg day
Bros gym has every machine
always love ur editing
Love my Patrick the Starfish and your awesome sense of humour 💪
Absolutely love this channel I can make a great workout with one vid w hearing exactly what i need to do in the process fast easy time efficient
I do something similar, except I do regular squats, RDLs and lying leg curls - I can say this is a simple and effective legday!
As I like that you are doing two hard exercises in leg day (Squats and RDLs) you already have target your hammies with RDLs and you don't really need to do more for them. I would advice you to do bulgarian split squats or lunges instead. Or you can just add them to your leg day
that little toot was a nice touch.
This is why Leon Edwards has the best physique
I love the dog at the end. lol
Ayeee da boi back with the edits
Reject volume embrace intensity
Tom Platz:
Nothing is like squats
Platz also done hack squats more and more
and this is why leon edwards is the most aesthetic man on planet earth
Dude owns a whole bakery 🌚
High intensity low volume i love this idea
Whats a simple and effective leg workout with dumbbells? Or do you think your old leg workout videos still applicable? Thanks for the great content, youre such an inspiration!
unless some greater power dropped a human update i think previous workouts are still applicable
do bulgarian split squats, dumbell RDL, dumbell calf raises
Very similar to mine. You don't need loads of movements on leg day. For me it's Squat, Good Morning, Leg Ext, Ham Curls.
Nice
my boy be dripping those mc hammer pants
interesting rep range, on the bodybuilding scene they always say hack squats and extensions for high reps! but i do agree doing around 5 - 10 for preserving cns
I see the leanbeefpatty influence.
I’m give it a go 😊
Goofy goober song ? A club member 🎉🎉🎉
Thank you for sharing your leg workouts with us
Bro that Patrick intro got me haha 😂
If you want full lower body development, then add in an abductor and adductor machine superset and hip thrusts for gluteus maximus isolation
no, complete bs right here. if you do squats with a wide enough stance then you’re already targeting your adductors and again with a wide stance you involve more glutes, narrow will target glutes too.
also, studies show that the abductor and adductor machine are actually worse for you long term and cause more injuries since that’s not the natural path for your legs.
it’s like trying to squat narrow with long femurs…it just doesn’t work for that specific anatomy, whereas in this case, those 2 machines don’t work for any anatomy
@@ibrahim_-_-_ Doing some adductor and abductor direct work still something good to do.
I’m with @@ibrahim_-_-_ on this one. It's a waste of time and energy those muscles aren't meant to be isolated they're used for stability and control. And the machines may even be harmful long term like he said
Its trully not needed if you're squatting through a full range of motion with proper form but if its fun for you go ahead
@@ibrahim_-_-_ This is true.
I love thos 80s bodybuilding type pants
I would do the leg curl before the squat. Leg curls don't affect my squat
Right now push day
Max has the whole bakery 🍰
GYAAATTT
I don't get how you train in long pants, Max. Even in the dead of winter, I have to see my legs to really feel like I'm focused on them.
What a glut squeeze you have there 💨
That 💨 at the end of the 1st rep😆
What pants are those and where can I find them?
This is literally my exact leg day… but I throw in 2 sets of Bulgarian split squats
New arc of max euceda🏃
leg extension into sissy squats supersets sounds like hell.
Max where did you buy your lifting straps from and what brand are they
Don't forget the tiblius raises and calfes
Will you ever add anything else to „how to grow your..” series?
Would love to see leg workout B and the rest of your week. Still doing PLP workouts A rest PLB workouts B?
I’ve also recently moved to trying out only two sets per exercise once I heard of mike mentzer training but didn’t want to go all the down to one
My leg day is squats for 1-6 reps(last set i like doing a cluster set(1 rep 20 seconds rest and repeat 5 time))
Sdl where I get heavier and heavier(normally I fail on like the 10th rep on my last set)
Quad extensions(20 reps abt)
Hammy curl(abt 16 reps)
And Calf raises(i hate these so I kinda speedrun them)
I love you
Nice pants
Wearing pajamas to the gym... He's joined the dark side.
I hurt my groin tendon a few years ago, and every time I do any form of squat, it starts hurting again and gets inflammation. Any suggestions on how to overcome this?
Do some adductor strengthening exercises you can find them on UA-cam. And for the time being just do leg extensions for ur quads or even leg press if that doesn’t hurt
When your gym doesn't have a hack-squat machine.
Regular squat better
@@bugdog81 literally said no one
@@chilldoc9638 they are better
@@bugdog81both are good
@@farhanakram9188both have their strengths
This is actually exactly my routine, except I do front squats instead of hack squats (don't have the machine)
This is basically my leg workout (except I skip calves 😂)
😏😏😏
I can already hear coach Mario calling him lazy for hack squat and insulting his weak abs for using a belt. Guys don't aim to be like max, aim to be like the aesthetic GOAT Leon Edwards
yea get that functioning jacked body!
"Coach" 😂😂
At least he skipped calves.
Leg extensions to failure! Damn, boy!!
alright
Bro really just "forgor" to record calves 💀💀
is the fart for me☠️☠️☠️
Do I have to wear my mom’s exercise belt though?
"Hyperextend your hips" Bro what?😂
Max is correct with this, hip hyperextension can cause compression on the lower spine
Can you collab with the Rios twins please🙏🏼💪🏽
If you do a slow descent and don't fully set the bar down between reps, you're doing an RDL (Romanian deadlift) rather than an SLDL.
Do a one rep max video plss
Also don’t forget to wear your belt while laying down!😀
Thats why Leon Edwards has the most aesthetic legs in the world
sldl tutorial pls
You’ve been watching too much Ryan jewers
Pajamas at they gym let's make it a trend
bro idk where you’ve been but literally every teenage high schooler wears pajamas to the gym. Like it’s already a trend for them
Estilos adorei a calça
Haha 😂 the best
Will u ever use pre workout?
And this is why Leon Edwards is jacked
Waiting for push day 😢.
Leg day without squats? Gotcha😂
Hack squats targets quads better (I personally do barbell squats)
Did u not watch the video? There is nothing magical about squatting with a bb on your back. As long as the machine isn’t a piece of shit and you don’t ego lift you’ll get even better gains than with a bb squat
@@GodsStrongestKanyeSupporterNo you won't have better gains with machine even if you train only for hypertrophy and to build as much muscle as you can. In the recent studies it is shown that there is no significant difference in amount of muscle built using machines or free weights. However the point of having muscles is to fuckin use them and irl you dont have belt and a external stabilizer such as hacks squat machine. There is a reason why athletes don't train on machines. So stfu you uneducated idiot
@@izlitty5674 Show me a how
blind
Or arms
Start with the Calf Raises
Should’ve used the fart sound on every rep! 😂
Bro was bricked up doing sissy squats 🥸
Where can I get those dump covers?
How do you structure your warm up sets? No one ever talks about that on fitness UA-cam content
First 2 warm up sets higher reps, then as the weights get heavier and you get closer to your working weight you reduce the number of reps you do.
Rdls cause my lower back to crack and pop a lot but deadlifts are fine. I feel like I might be doing them wrong
If something is giving issues that flares injury, just don't do it. No matter who says how great it is.
Bro u look like julian Alvarez
Hey Max
I have only a V-Squat machine at my gym. Can this be an alternative to hack squats?
Ye
I would do the leg curls before sldl to pump blood in the hams but besides that great workout
The fart noises😂😂😂
That fart😂
1. 2 Sets normal Squats (Quad)
2. 2 sets Sumo Squats (Adductor)
3. 2 Sets Hip Thrusts (Glutes)
4. 2 Sets Bulgarian Splits (Balance)
5. 2 sets Leg Curls (Hammies)
6. 2 sets Calves
All parts of legs fried assuming done to failure. Half the exercises hit the whole legs and emphasize a specific muscle
I'm curious about why you're only doing 2 sets per excercise.
Because he trains intense
Intense training, trash volume isn't needed
Martin Rios: "This lazy bodybuilder has NO idea how to train legs. Since I'm here to make fitness great again, I'm holding everyone accountable. To start off, he uses a belt for every exercise because he has the core strength of a paraplegic. He also performs the sissy squat, which is HORRIBLE for your quads. He also mentions he did calf raises, but everyone knows the best way to train calves is the reverse isometric standing leaning cable dorsiflexsion."
🤣🤣🤣🤣🤣
Use abductor machine training abductors is great and will make ur legs wider and can help with squats as well don't sleep on it
Gay
Do you mean adductors?
@@samcremin1486 no
@@jesus5654Yes, you are
Is it weird I have to do 400 calf raises to even make them slightly tired