*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/100-leg-workout If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@@I3lackI3lock Depends on time…With each workout/muscle group taking about 30, if I have an hour, I will combine groups for Push Pull Legs split. I only have 3 days available each week, so rest is built in.
I have a query about this leg routine. So if ignition set is counted as 1 single set, the ER rep can be considered as the second. From what I’ve read and heard, 3 sets are optimal for muscle growth and hypertrophy.. so does this benefit your muscles? Just wanted to clarify this doubt, and I’d be happy if you explain something that im missing. Thank you!
@@deexith9559hey! So the ignition program basically works as a “muscle weaker/destroyer” in order for your muscles to grow, they need to be destroyed. (Literally) so ignition is what lights up the muscles, and each set until 20 is what destroys the specific muscle. With each rep, it gets tougher and tougher and its much more effective than 3 set workouts. Cheers!
Thank you for adding LEGS to your 💯 series. Please seriously consider an abs or core 💯 as well. That would nicely round out your program. Thanks for all you do for us!
I am loving this 💯 workout series! Like a lot of people I’m not good at pushing myself to really put in the effort it takes to get results. With these workouts I don’t feel like I have to push myself because the needed effort is baked into the workout. The motivation is mostly out of my hands. All I have to do is show up and follow Jeff’s instruction to the letter and every targeted muscle will get lit up in under an hour!
Thanks for the videos my man. I have congestive heart failure and started working out about 14 months ago. Your workouts have turned me into muscle. Thanx man have a good day😃
Love the video, Jeff and crew! I have a ridiculous number of requests, but these two are top priority: a video of your favorite correctives (total body) and how/when you might program them? And a science-based flexibility program-to maintain athletic explosiveness and increase range of motion. Thanks!
Did squats for years, to the point of hurting my knees a couple of times. Found myself in lockdown, no gym, but with dumbbells. Did tough Bulgarian split squats, high reps, put more muscle on my legs in quicker time than ever. Now have them in my routine for good.
I stopped training my legs a good 5 months ago. I don't train my quads, calves etc at all. Now my legs look smaller & I just don't feel good when doing upper body. I'm scared of doing barbell back squats because of my knee. I used to squat heavy but after my knee gave me issues I stopped and that's when I completely stopped training my legs. All I want is bigger quads & calves. Calves is not that much of an issue since I can do calf raises but building bigger quads without doing barbell squats is tough (at least for me it is).
Imo squats are king. However I do like the leg press cause I can overload my legs more than what my back can handle, which has been developing my legs faster. I also like dl or trap bar, depending on the mobility. I'll do these at different sessions, for ex squats on Monday, dls on Friday, giving my legs ample time to recover. And that's pretty much it for legs. Maybe a few bw bridges, but normally my legs are smoked just from these alone. I seen a lot of peeps complaining about knee pain, so pay attention to your technique go lighter and more reps, and I'd recommend taking glucosamine.
Jeff thanks for these vids. Lately I’ve been struggling with my leg workouts so this helps a lot. I must say you’re one of the RU-vidrs who inspired me to start making my own vids on YT. Thanks for that🙏🏻
I just finished this workout, and WHAT A BURN! I will admit that I did start off with back squat and front squat, but ultimately finished with Bulgarian, RDL, and seated calf raise. As usual-Another great video!
Never skip legs day! Thanks for this workout, I'm working out from home so there are some exercises I do instead. But thanks for the motivation, I also started filming my workouts and I really love that, hope one day to become such a great fitness influencer as you!,
The best cue I've ever learned for the Romanian deadlift is to, through the feet, push the hips BACK&UP towards the corner of where the wall and the ceiling meet
It would be awesome if sometime you can touch on how you decide between (8 ignition, 15 effective) vs. (12 ignition, 20 effective). I've been trying to apply these ideas to almost everything since seeing your 100 chest/back videos, and am happy to see the (8, 15) bulgarian split squat recommendation. (12, 20) was killing me. Thank you! Your content rocks (and your programs and ab app)
My guess would be how intense the exercise is and how much effort would be needed to complete it and then how many reps you could do after the 15 rp (also it may be so you can do a heavier weight for the exercise if the ignition set is lower)
@@davidquirke5964 yeah I was thinking similarly but if this were true then the calf exercise in this video would be (12, 20). I’m guessing it’s nuanced which is why it’d be interesting to hear Jeff talk about the logic / trade offs
@@Jonathan-oe5et I can’t say yes or no definitively but I can say that it makes me sore as hell. After (12, 20) bulgarian split and (12, 20) single leg RDLs (not in this video), I am sore for many days
Hey Jeff, quick question! I was wondering what you think of hybrid training styles? I really want to get into calisthenics, and do some circuits for better strength endurance, but don't want to lose any max strength or muscle gains. What do you think? Thanks again for always delivering such kick-ass content!
As long as you're eating properly and leave adequate time to recover, having a varied workout program that includes different training styles such as calisthenics, cardio, weight training is perfectly manageable and won't result in any loss of gains. As long as you aren't overtraining, incorporating a mixture of exercises can actually be an incredibly effective way of building full body strength and muscle, while also staying lean.
@@DarkPlaysThings Thanks man, I appreciate it! Also I am totally guessing at the number in your username, but if it's what I think it is, happy belated birthday!
I’ll be 58 in three months, look damn good for my age, but lost a lot of muscle over the years because of scoliosis and stress, which caused me to not only miss a lot of workouts, but also to just do short workouts to keep me looking good for my age. This video came to me at a much needed time, because I’m 6 foot five, 200 pounds, very lean legs, and I’d like to put some mass on them. I have the adjustable bow flex dumbbells at home, plus a 50 pound kettlebell, so I’m going to try this workout at home before I try it at the gym. Absolutely love this channel.
It's easy to lose muscle at our age, I'm 60 and have gone through similar things. After knee surgery at 58, I went downhill real fast, lost a ton of muscle while I recovered, got to a point that my legs were so weak I couldn't squat. This looks like a killer exercise, just what I need. You can do this, just ease into it.
That calves exercise looks nice and easy to do. In my gym there's machines for seated and standing calves, but this appears to be a good alternative just in case. 👌
I've been doing all my workouts with 12 - 20 effective rep workouts since I first saw your video about it a couple months ago. I've busted through plateaus that I was stuck on for nearly a year. In some ways it's brutal but in others it's actually easier mentally because you can stop reps when needed.
Added the previous 100 workouts to my routine and damn does it leave you sore.. I lift on my lunch break (1 hour) so these have been great for time saving and they leave you absolutely gassed. Good stuff and I endorse these 100 workouts.
Will try it since I can't do regular squat anymore due my dodgy right knee after motorcycle incident about 8 years ago. Edit : failed to do reverse lungs because I can't bend my knee/leg after two exercises plus a fail squat
This is a great leg workout! The concept of effective reps is so important and you've outlined it perfectly. The combination of exercises targeting quads, glutes, hamstrings and calves is perfect for a full leg workout. The inclusion of ignition sets is a great way to pre-fatigue the muscles and get to the effective reps more quickly. The workout seemed challenging but also very effective. I also share workout videos on my channel that focus on music playlists that would be great workout companions, I think they would be a great addition to this workout routine. Keep up the great work!
How do you prevent leg exhaustion and pain after leg workouts? Most people's legs feel like jello the day after, and it takes a few days for them to feel semi-normal again. In turn, making them not want to do legs as often or at all.
@@the14shoa One way to prevent leg exhaustion and pain after leg workouts is to properly warm up before starting the workout. This can include dynamic stretching and light cardio to get the blood flowing to the muscles. It's also important to properly cool down after the workout by stretching the muscles. Additionally, incorporating rest days and proper nutrition can aid in recovery and prevent muscle soreness. And also, it's good to start with a lower weight and gradually increase it as you build strength and endurance. Avoiding overtraining by cycling through different workout routines and avoiding working the same muscle group too frequently can also help prevent fatigue and pain.
@@the14shoa People tend to stuff useless volume into their leg workouts. Fatigue is normal, I mean try lifting anything above your head after a shoulder workout lol. But there should never be pain or dysfunction. Anyway, you'd be surprised how far just 9-15 total sets in a a workout can get you. Just do less but more intense work.
Thanks for the video, very interesting! I do like the idea of these workouts, I like all workouts that trade duration for pain. However where I'm unclear is how it would be best to split these, one day chest, shoulders and arms and another day back glutes and legs? I would greatly appreciate a video on possible weekly splits for these workouts if possible.
I did this work out yesterday. Thanks so much for sharing your passion Jeff! And for these effective reps workouts in particular. They're so well thought out and are such an ingenious way to make the work count. I don't think exercise has ever felt this productive. I love the connection to the Arnold quote. It also reminds me of Mohammed Ali's quote: "I only start counting when it starts hurting because they're the only ones that count. That's what makes you a champion."
Unpopular fact. If you do pull ups. Squats. Push press. Farmer carry. Rows deadlift. You don’t need a focused AB workout. 90% of your abs job is to keep you erect. Most people spend 90% of their AB work curling up. Do 15 minutes on a Concept2 and you won’t find a better AB workout. With limited time to be in the gym, your time is better spent in other areas than stomach focused. Your stomach will be developed ancillary to the compound lifts.
To all the ppl super excited about these workouts... can you let me know how you put it in your split? Is it PPL, or push pull push pull? Or just bro splits with each body part on one day each? For me PPL is too much to do 6 days a week,
@@StrengthHacksCoaching but if u split them into 2 upper and 2 lower days... wont the upper parts have less focus.. i mean there are a lot more muscle groups to train in upper than lower
Thank you Jeff for this video. I find the Spanish squat really interesting, being lately an absolute enthusiast of band training. Could you develop an entire program using just dumbbells and bands? That would be a step up for both your only dumbbells and only bands programs. Thanks again for the inspiration!
Hey Jeff, been following you for years and eventhough i see people come and criticizing you, you have been amazing in teaching me the right form, technique, clearing myths and most important explaining with science. Thank you!!
Jeff I tried effective reps the last 2 weeks. Didn't have this leg video, so I applied the scheme to squats, trap deadlift, calf's and glute bridges. The squats and deadlift nearly killed me, but I loved it! Question that's been nagging me about the effective reps plan: when & how do u gauge when to increase weights? Do you reassess your max set of 12? If so, after how many weeks? Do u reassess weight when your effective sets reach a certain rep count? For example: if I'm getting to 20 effective reps in sets of 6, 8 or 10? I'm 38 years old, was an endurance athlete in my college years, have weight trained since then and have racked up my share of injuries. I really like these workouts bc the lighter weights put less stress on my joints while the effective sets still FEEL heavy. I do worry about losing strength tho, so I'd really like to know how to increase loads on this plan. Thanks.
Exactly 21 years ago, my trainer told me that if I truly wanted to grow calves, I should not do it in gym. Instead, I should walk 5km (about 3 miles) -in under an hour, on a road that has declines and inclines. He emphasized that it should be an actual road and not a treadmill. I did this for 6 months 21 years ago and my calves grew incredibly huge and well shaped. About 15 years ago, I got 2 successive hernia injuries and completely stopped working out. My calves were the only things remaining from my bodybuilding days. I started back up about 6 months ago, and from the get-go my calves (which I haven't trained in 21 years) are still at the level of a lot of the pro builders in my gym. After 6 months of walking again now, my calves are now the best calves in my entire region. (My waist and the rest of my body could be best described as dad bod though. )
You are absolutely right. I made the experience that the spanish squat is the most intensive squat ever. I use two heavy Green Bands (approx. 70lb - one per leg) and additionally two 80lb dumbells. I step back untill the tension is very high. The Quads are steadily unter tension. Then I perform the squats. This exercise follows the theory of isokinetic training. Constant tension and a moving part. Time unter tension is high and you feel the deepest burn ever.
Easier said than done. That ignition set is no joke. Especially when you have a full time job school and family. But you get out what you put in. I trust athlean x so much that I don't even watch or listen to any other youtubers advice on working out. I was in the army for 6 years and I've been working out for 15years. Anyway I've been running my lips so I have to restart the video.
Typo in the screenshot - last 2 exercises are numbered '5'. Anyway - I just completed this long-awaited workout and i'm instantly in love with it :) thanks so much
Surely, Jeff did it to make the leg workout feel easier: You glance at the end and think "alright, 5 sets in total", then when you think it's over, you realize you'll need to push yourself for yet another set, lol.
All solid movements I prescribe all of them to my clients and do them myself. Paused RDLs are the 🐐, although for calves I prefer single leg calf raises while lightly holding onto a rack, when done with 15-30lb they give an insane calf pump ! Easy to setup too, just use a backpack
Should do these 100's in the order of the playlist? I noticed that the GLUTE as a couple of the same exercises as the LEG 100, but if I did GLUTE say Tuesday, should I do the Leg one on Wednesday? Where as I am doing some of the same exercises? Thanks!
Thank you Jeff for allowing us the opportunity to screenshot the workout. The fact that you make this available to the public says tons about the kind trainer and person you are. 👍
I'm wondering if anyone has this same issue, I'm able to recover fairly quick from leg day. But when I do RDLs it takes me over a week for my hamstrings to recover. Anyonelse have this issue? I do all the stretching and warming up but something about RDLs...
Another simple cue to help with balance for reverse lunges that I teach people, which is kinda obvious but it works - Dont think about bending the front leg, just focus on dropping the back knee. This normally helps most people get balanced instantly and can be applied to a forward stepping lunge too.
25th June 2023, start Exercise 1: 10kg... increase to 12kg Exercise 2: 15kg each side on 20kg barbell... Increase to 17.5kg each side Exercise 3: skipped due to incapacity .. try with 5kg next time. Exercise 4: should be 23.8kg Exercise 5: skipping due to time constraints Exercise 6: 14kg each... Do 28 each next time
Hey mate good workout thanks!! My only suggestion would be trying to group the apparatus that you use. In a busy gym it can be a pain to get an apparatus that is free so I like to do as many exercises as I can once I do. If this isn't possible due to the anatomy then I get it. Cheers
