Favorite leg day structure for me: Start with Seated Leg Extension (warmup, 3 heavy sets, 2 single leg sets to failure). Seated Leg Curl (Warmup, 3 Heavy Sets, Last 2 to failure). 4 Sets of Adductors (Warmup, 3 Heavy Sets, Last 2 to failure). 4 Sets of Glute Kickbacks (same pattern), 4 Sets of Calf raises (same pattern).
So the last couple weeks I've been doing squats, deadlifts, and RDLs at home in the morning. Then in the evening I drop my kiddo off at BJJ class and head over to the Y a couple blocks away. There I do; leg press machine, seated hamstring curls, leg ext, db lunges, good girls, bad girls, and last but not least, calf raises on the leg press machine. (It's a pin select leg press machine with a fixed foot plate.) I hit legs 2x a week. I change things up every few weeks.
I usually start off with a warmup sort of superset, I guess: leg extensions and adductors. I focus heavily on the contraction and on the stretch. This helps a lot on setting the tone for the rest of the workout, and has helped me with some old sports injuries. I hit hamstrings on a separate day, and give them some sort of “feeder”, on back days as well. Then I do all my compounds, usually 1 or two per session, and lastly some isolation work (either Bulgarian, or walking lunges, or even single leg extensions) supersetted with either abductors or glute bridges. Quads, at least for now, are only hit once per week. Am I going too crazy, or stupid with this? Is this quad workout just… dumb? I honestly feel that this workout works on me… but I would love to get the chance of having your opinion, John, Sir.
I’ve ALWAYS structured my leg days like this and I’m what?? 160lbs squaring 225 for 15+ reps. Have two leg days, one posterior and the other anterior. Prioritize what ever your weak points are whether that be glutes hams or quads(leg extensions) at the beginning of your sessions.
Why would you lying hamstring curl when studies show more growth in seated vs lying, specifically in the semitendinosus, semimembranosus and the biceps femoris long head.
This guy is fucking huge. Holy shit. I wasn’t even paying attention to the video. Bros entire body had me captivated the whole time
Very helpful
Favorite leg day structure for me: Start with Seated Leg Extension (warmup, 3 heavy sets, 2 single leg sets to failure). Seated Leg Curl (Warmup, 3 Heavy Sets, Last 2 to failure). 4 Sets of Adductors (Warmup, 3 Heavy Sets, Last 2 to failure). 4 Sets of Glute Kickbacks (same pattern), 4 Sets of Calf raises (same pattern).
But what about the juice??
Mr john what about legs extension machine ?
So the last couple weeks I've been doing squats, deadlifts, and RDLs at home in the morning. Then in the evening I drop my kiddo off at BJJ class and head over to the Y a couple blocks away.
There I do; leg press machine, seated hamstring curls, leg ext, db lunges, good girls, bad girls, and last but not least, calf raises on the leg press machine. (It's a pin select leg press machine with a fixed foot plate.)
I hit legs 2x a week. I change things up every few weeks.
I usually start off with a warmup sort of superset, I guess: leg extensions and adductors. I focus heavily on the contraction and on the stretch. This helps a lot on setting the tone for the rest of the workout, and has helped me with some old sports injuries. I hit hamstrings on a separate day, and give them some sort of “feeder”, on back days as well.
Then I do all my compounds, usually 1 or two per session, and lastly some isolation work (either Bulgarian, or walking lunges, or even single leg extensions) supersetted with either abductors or glute bridges.
Quads, at least for now, are only hit once per week.
Am I going too crazy, or stupid with this? Is this quad workout just… dumb?
I honestly feel that this workout works on me… but I would love to get the chance of having your opinion, John, Sir.
I’ve ALWAYS structured my leg days like this and I’m what?? 160lbs squaring 225 for 15+ reps.
Have two leg days, one posterior and the other anterior. Prioritize what ever your weak points are whether that be glutes hams or quads(leg extensions) at the beginning of your sessions.
Why would you lying hamstring curl when studies show more growth in seated vs lying, specifically in the semitendinosus, semimembranosus and the biceps femoris long head.
@@gokukakarot1855 I do both, train the full range of the hamstring.
Is that a 10X shirt
Calves?
@@tacocookie1015 I put them on push days personally
🤗