DON'T SKIP IT! | Simple Workout For Leg Gains
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- Опубліковано 28 вер 2024
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THIS IS JUST SOME OF THE EXERCISES I DO ON LEG DAY - NOT ALL OF THEM! I mix up my workouts and every workout for me is different. This is just what I did on this leg day this week, not what you should do or not what I do every time I hit legs. I am not a trainer, I just stay consistent and try new things.
THE WORKOUT
Warm up: Sled push/pull combo and pull ups (or try jogging, rowing machine, jump rope). Nothing to serious, just get the blood pumping.
Stretch after warm up: hips, groin, hip flexors, core focus.
SQUATS - PYRAMID SET - Warm up with barbell
Then move to pyramid set - Increase weight each round, decreasing reps. Then decrease weight, increasing reps. I started with 45lbs each side and added 25 lbs each round (3 sets increasing weight, 3 sets decreasing weight). Challenge yourself.
CALVE RAISE DROP SET
3-5 sets, heavy weight drop set. Make sure to squeeze at the top of the motion!
SUPERSET 10-12 reps x 4 sets
Single Leg LEG PRESS
Single Leg Calve raise (on LEG PRESS)
Sometimes between sets I will hang from a bar, do hanging knee raises or maybe some dragon flags to work my abs.
LEG EXTENSION Machine HEAVY DROP SET
5-7 reps drop set x 3-4 sets
FINISHERS
BOX JUMPS
HIGH TOE TAPS
Remember, go heavy during this routine and make those legs burn!
Cool down and Stretch.. Maybe have a nap? :p
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I am Derek Simnett, a Certified Nutritional Practitioner and avid nature lover. I love calisthenics and making good food!
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The only channel I instant like the videos because Derek always delivers. Keep it up my man!
Thank you!
FromGriefToOblivion ha me too, LOL
More of these workout videos please Derek! Definitely going to try single leg leg press and double it up with calves next leg day.
Dude I've always been jealous of your legs! Can't hide those tree trunks under shorts! Great video!!! (Like always!)
Have you ever considered front squats instead of back squats? I find them more enjoyable plus they activate the core more. Which is handy for your current goals. Great video btw ✌🏼
Don’t worry about squatting, people act like squats and deadlifts are essential but that’s bullshit there are plenty of movements that can build your body, there are no ESSENTIAL movements... I suggest do whatever you find the best for you and whatever you think is really fun, I like trap bar deadlifts even if they aren’t as conventional
Well, I'd argue that walking and chewing are pretty essential movements. Also pooping.
Damn!!!! Get rekted Alfredo sauce!!
The Trap bar deadlift basically the best and safest deadlift variation out there. Stick to what u like, I like that a lot. It doesn‘t always have to be the big 3.
But squats and deadlifts are insanely functional
@@dosomestuff1949 they are great, but not absolutely essential for building legs.
YES!! I’ve been waiting for a Simnett leg day!
Those quads man...damn
Uff leg days are hard! I also had mine yesterday... your leg day is huge anyway! I'm not a lover of doing squat also, but I know how much is effective, so I'm trying to improve my relationship with that exercise. Thanks for the inspiration!
Squeeze your butt hard after every squat rep. One of the best videos i've seen on squats is Brian Alsruhe's Squat cheat sheet. Cheers!
bobosan3121 yop so true! Very informative instructions! Brian has it down!
Also, check callisthenic movements video about squat.. I only began squating after learning from there video about, how to to know what stance width was optimal for my hips.
Damn man I really understand you. I also distract myself when doing leg workout with pushups and dips... I wish leg day were easier, but there is nothing so comfortable and enjoyable as some weighted dips
When are you going to bring out a workout programme dude?? That'd be so awesome!
Love the trekkers mate 👌🏽
Good for Crystal for making sure you stay safe!
Awesome as usual !
I’ve been waiting for a new leg day video from the simnett headquarters....👌💪 hahaa , that warm up before the barbell squat is exactly how I do it too 😆
Another great video dude 👌💪👍
Great video! I train legs twice a week- I do the quad extension machine as well, I find that if I keep my shoulders back and down and keep my core super tight I can usually do more weight and more reps. Love that drop set!
Love them brother!!
Hey Derek! I must say normally I watch every video you post BUT I finished yesterday a 52km hike "walk" through 4 mountains . . . a lot of valleys and UP and downs...it rained like crazy at the beginning and so much wet dirt throughout the forests...my legs are fcked up and just seeing leg exercise makes my legs hurt😂😭🤣 so I wish you an amazing weekend and keep being an outstanding rolemodel as always bro. 👊🔥😄
Great video, great channel!
Thanks for putting in the editing & voice over hours!
Also: thanks for reminding me of all the fun in calisthenics, you got me back into it - this time fully plant powered.
Sledge is good warm up but can I make a suggestion? Back Squats, Romanian deadlifts then single leg standing calf raises off a block with the barbell you used for the Romanians held suitcase fashion. It hits the traps, obliques, shoulders, grip and of course it hits the calves hard!!! All can be done in a rack..
Love it! Yes, safety first! My bf and I always used them 💪..your videos are so inspiring. I want to get back in the gym.
Only you would do pull ups on leg day Derek. LOL! Love the content. You are awesome!
Just came back from leg day. Thank you for this.
Getting funnier every vlog...good stuff
Trying to keep you all entertained while having a little fun too! Thank you.
Lol 🤣 coach crystal keepin you on track haha good sfuff!
Hey Derek, great video as always! My wife hates my bony shoulders, would love to see a video with tips for building shoulders!
Great workout
love the cutscenes with sneaking some pushups :D cool video thanks for all your work man. !
Haha, yes we were trying to have some fun with it!
Glad your legs balances your upper body. Great workout. 😉
Love this bro! Huge fan of the videos 🤙🏻 please keep it up, keep the green message coming ✌🏻
Crystal: The Task-Master!
YOUR NEEEEZZZZZZZ!!!
People have severed legs from having them between the seat and weight on the legpress! Be careful Derek ❤👾 Dont lose your beautiful trunks🏋️♀️
Nice workout!
Yeah, on leg extensions I partially tore my MCL. It was a crap ton of weight though hitting about 10 reps. I wonder in being 6ft 6 though may have contributed though, I’m not sure.
I hope those dip bars fit me for home!
pull-ups every single fucking day
Hey Derek! love your content.
regarding squats it is really best to keep bar over *mid foot* this will increase your ability to generate stability and power and i could go on for hours about the squat but all in all your form looks pretty good.
give the safety squat bar a chance if you can, it is phenomenal!
keep up the good content sir!
Great, thanks for the feedback. I appreciate it. :D
Enjoyed very much. Actually looking forward to my next leg day! Oh... and Vegetable Police sent me... so, ya know haha 😜
Maybe it will be good to add a specific hamstring exercice to your legday :) Thank you for your videos
Comment to your squat form. Squise those glutes at the top/end of each rep. Focus on being tall and upright for good posture, thats why front squats are the best.
you got me vegan and going from 60 to 63.5 kg, most of it lean muscle for that i thank you!!!!
Hey Derek l got a wicked tip from my trainer for minimizing sore leg muscle the next day and it works. After your workout and stretching lay down with your butt against a wall and rest your legs on the wall in the air for about 2-5 mins.
Nice im just about todo a leg today tomoz 😬👌.
Ill take advice on any and all muscle groups
Ok, try standing calf raises. They'll make your extension better, you're more aware of it doing these.
Your calf raises on the leg press; try putting your toes more on the edge, but with still enough support of your shoe.
Oh, and isolate ya damn hamstrings
Love You! Vegetable Police just hit 50,000 subs! hes a great vegan youtuber. :) great video Derek
2.58 Thank you for that 🤪 you made my day 🕺✨i replay that so much time hehehehe
Nice video! I don't think i've seen you working your legs, good for a change!
I wanted to ask you what you think about high impact cardio exercises (such as jogging, jump roping...), do you think they do damage your joints as much as people say?
The way you were talking about your squat form I wasn’t sure what was going to come.... it looked really good to me, always room for improvement but like I said it looked fine to my layman eyes 👍
If you want big legs BARBELL LUNGES just trust me. 10 on each side for like 2-3 sets Also squats obviously. Great workout vlog :)
I do those some days too!
you can go lighter on your running or warmup run before your squat. and you can also ask Crystal to help spot to go heavier on squats. if you push yourself a little more, i think you can get at least 6-8 reps for 2 plates.
Dude where did you get that top? eat figs - love it
Hi Derek! On squats I think you should try 5x5 and you can watch Mark Rippetoe's video on squat form. Cheers! 🌱🔥
Hey Derek! Having a longer body type at 6'2, 185lbs.......does this make it more difficult for me to do pull-ups? Im finding that Im working out and losing alot of weight and putting on muscle mass, but pull-ups remain very difficult! Maybe some advice for me on next ask me Mondays?😊
Thanks for all the great content brother! Love&Peace💚✌
Great video like always Derek! Would definitely like to see more videos like this. Question, any recommendations for pull ups if you have different length arms due to a surgery that's all healed over??
Derek what’s your opinion on using bands?? I’ve seen that the strength curve can be really beneficial for those who are training for performance and specificity
Yes, I think they are great!
Awesome shoes. What kind are they? Great video!
Etnies Scouts. Link in description!
All right leg day really sucks. But I do squads and stretch and do all kinds of weird things with my legs. Like bike riding and running. Do I really need leg day? It’s weird because the frame I have is proportionate with the weight with my legs + tennis and my legs are ok. There is also some weird cramps at night like a Charlie horse or something that really does suck. I guess maybe stretch? I don’t know. Those back jumps and jumping or something I’m going to incorporate though.
Hey what's with deep voice Derek today? 😂 Love the video Derek but be your super positive self all the time!
Hi Derek 🙋🏻
Thank you for another great Video.
About the squats i was wondering:
Isn't it harder if you start with less weight and then add more ?
I mean, if you do your repetition until failure, isn't it better to start with heavy weights? I think i wouldn't be able to add more weight ones i did my reps til failure..🤔
Haha, I like how Crystal keeps you in check! 😆
Always.
One thing for your squats - you should definitely try to squeeze your butt a the top of the movement. Thats a real burner, I swear! And it's really good for hip-stabilization :)
I'm pretty sure you don't want the weight over your heels, it should be over the middle of your foot. So you have an even balance from heel to toes. :)
doing high bar squats, there is absolutely nothing wrong with your foot placement or hip hinge, also as far as the leg extension goes, people with osteoarthritis in the knees get given the leg extension as an exercise to help build strength around the knees, also when doing seated calf raises your primarily working more of the soleus, you need straight legs to be concentrating on the gastrocnemius ( calf )... hope you dont think im trying to be a smart arse, just trying to help if possible... cheers
what about leg day calisthenics only (b4 u started going to the gym)? Just running and biking?
squats, lunges, calve raises, side lunge, glute bridge etc..
Yes, plus one legged pistol squats. I still do all that stuff too I have just incorporated more weights to help balance things out.
Good one👍🏻
Let’s get it boii✊
I don't like squats because after it seems my heart wants to pop out and looks like I jumped into the pool.. How to get rid of excessive sweating?
Love this video! Do you ever get leg cramps later on in the day or when in bed from leg day? I know I do; what causes them and what do you recommend to prevent them from happening? Thanks!
LEGGAAAAAINZZZ!!!
Seems kind of light on hamstrings, would you ever consider adding hamstring curls or Romanian Dead lifts to leg days?
I do deadlifts on pull days
Hey Derek, I haven't watched the hole video yet, but I saw you doing some one-leged leg press in the beggining. I saw a comment from a paramedic in the U.K. in a old video of your channel, and he said that he got called to a gym because someone was doing the leg press the same way as you, and his foot slippered, and he ended up losing his leg. Think of this the next time you workout man! ~Brazil
Too bad for that guy. I am not sure how my leg would slip off when it's firmly planted in the middle and there is a stopper on it just about as deep as my squat is.
Have you ever tried Crossfit? I'm thinking since it's very functional training :)
Those etnies 🙌 I've had the same pair of Nike's for so long, though I know my next pair will be some vegan etnies
Love it haha!
I need to start wearing a tank top on leg day 😂
Hence the pull-ups to start. Get a little pump going before the sweatshirt comes off.
Simnett Nutrition you’ve got it all figured out 🙌🏼
Cool shoes what’s the brand 🏃🏼♂️?
Brand of shoes??? Look awesome
do a low bar squat to target the whole lower body and not just quads. Check out Alan thrall's channel hes got some great content on low bar squatting. you will also be able to lift heaps more.
Can you please make a video on farts and stomach problems or benefits to stomach and gut with vegan diet
Question! What exercises do you suggest for building the calves and gluteus medius?
Booty = squats.
God I laughed so hard at your "pre squat routine"!
Oh yah! Gotta shake those tail feathers! lol.
Simnett Nutrition Hahaha for one second I thought you were for real and I was like: I can relate to this. And then seeing this wild dance... 🤣🤣🤣.
Is UEFA champions league popular in Canada? (maybe somebody noticed it in the Tv same as me :)
Dang you are soooooooo fit
Wow!
im so sorry if this is a dumb question, but what is the difference between chin ups and pull ups????
Jessica Hall whether grip is palms
towards you versus away from you
Not enough attention for hamstring. Trust me, you don't want to have weak hamstring and super strong quad. That's usually the main reason for knee injuries. I also would do some dead-lifts in my leg day.
I do deadlifts on my pull days.
Haha "you know leg days aren't not so bad, especially when you almost done them"
Fire pre-squat routine, bruh! 😂
Haha, gotta get hyped!
Simnett Nutrition Always love your ridiculous hazing sense of humor!
After seeing a guy blow his knees out in the leg press I can't stand seeing people straighten their legs fully on the leg press
Have you ever noticed that your back rounds up at bottom of squat? How to fix this?
It is okay! Everyone's squat is different. Depends on your range of motion. I also fractured vertebrae years ago in my lumbar spine so that can also be a reason.
Thanks. A lot of people have this problem of rounding up at bottom which is not considered right for lower back especially if you are squatting with heavy weight. I have this problem too and looking for a way to correct this.....Love your videos :-)
Why don't you leg curl？
I'm also a calestetics athlete but when it come to my legs I like to do both calestetics and some weighted squats, makes the legs nice and strong;)
what’s your opinion on Joe rogan? hahaha I watch his content and I saw you comment on his last video on carbs, the man is a dunce when it comes to nutrition lol
Oh yeah, haha, haven't been back to see what's going on with that comment. I like him, I just think that he is a little mixed up as far as nutrition goes. I enjoy his content though.
Hey Derrick,
I’m a certified athletic trainer and also certified in fms and sfma and the only thing I noticed is that you have a butt wink at the end of you squat, which could possibly cause some lumbar issues down the road. Most likely caused by your bony anatomical structure of your hip joint, puts your pelvis into posterior tilt. You might need to stop a little sooner to keep a neutral spine. Otherwise your form looks good to me. Here’s a link to Brett contreras whom explains it really well, ua-cam.com/video/0fN3NhZ5Ifc/v-deo.html, thanks for all you do, stutz.
Thanks! I actually fractured a vertebrae in my lumbar spine years ago which pretty much automatically causes me to posterior tilt :( I try my best though! Thanks for the advice!!
What shoes are those?
etnies scouts
What do you think about stretching before training? Are you only doing it because it feels good for you or for other reasons?
See this video: ua-cam.com/video/nLQefKzMVjo/v-deo.html
Maybe it is a question for ask me Mondays.
Thanks for your great content all the time.
What?? Where is that "pin...pin, pin, pon, pon"?? hahahah
I’m trying to get vegan swoll please help
Eye skip leg day because eye dont have the proper tools at home cant get to the gym right now wish eye could
...... ow.......
your body is adapting to calisthenic. Give it a new challenge and do more weight lifting