The Perfect Leg Day (According To Science) 

Just said this to me girl lmao

Her: BITCH, IM UP 🧍🏾‍♀️

❤😂

I'm schizophrenic

Glazing

woah it's the music man

😂

Yo I’m dead lmaoooo

Tren Shapiro

**Frantically writes grant proposal** Yes sir, Jeff, go on

I think that's the nice thing about exercise science though.

I can't get into all that planning with numbers and percentages. Goddamn my brain just glazes over when he starts talking about programming. Lift heavy rock, do many times, rock get light, find bigger rock.

​@@alastor8091 made my day bro 😂👍

nice bro

Thanks I like no I love leg day

Thank you for allowing me to bypass Jeff's super annoying over enunciating voice.

1 set of deadlift has to be the dumbest shit I’ve ever heard lol

That one comment everyone is waiting for

Thanks

Thanks pal

Didn't saw that coming from him lol

@@abdulhaseeb6414 a sudden change in behavior from jeff.. maybe hes having relationship issues or losing money

😂😂😂

@@BuckingHorse-Bullhe’s rather got abducted and forced to make this whole video including the joke

❤

Thank you. Love reading and listening.

@@seanc77339 no problem bro

This seems like a ridiculous amount of volume. Is this a 1 day leg workout per week?

​@@ch-yq5ynI think you could do It once or twice a week Or three if you're masochist lol

his approach to things is really good!!!

It's great that you started. Keep going!

😂

Their couple name is Lambokiwi.

Dr. Israel and Jeffy Nipples 🙏

You don’t need a lot if you take the right choices!👌😀

I don't know what's going on (but firstly let me detail my leg workout, sorry for boring anyone out there). Saturdays is my leg day, so one day a week. -First thing I do is stretch my calves, with the front of my feet stepping on the round tubes of the plate tree, I strecth my calves, followed by hamstring stretches, both standing and raising the feet high, and finalized by quad and glute stretches. -After all the stretching I go get a mat, fold it up and place it in front of a machine I use it's part to do copenhagens for my inner thigh endurance training, followed by nordic curls for hamstrings, just one set is enough, I'm a big guy so I do assist my self with my hands a bit while doing the nordic curls. -Next I move to the seated leg press, and do one sef, full stack with feet mid height and joined together in the middle of the plate to hit the outer quad sweep, like said one full on set. -Next is hamstrings, although there is a lying hamstring machine, I use the seated leg extension and do standing unilateral hamstring curls, I do 3 sets per side, I love getting a huge bow in my hams. -Again with the same leg extension machine this time I do leg extensions for the quads, with toes pointing in, again for the outer section, again one full out set with full stack, I get the burn I get off. -Next, I'm at the soleus machine, I do one set with neutral feet position, that is both feet parallel to each other. -Followed by a standing calve raise with toes pointing in, full stack full burn, one set. -Next I get to work the inner things on the abductor/adductor machine, I only do one set full stack on it for the inner thighs, because 2.5 times a week I do hip trusts with a very very heavy loop band around my knees, so while hip thrusting I open my knees apart against the resistance of the band, which give me plenty of outer thigh workout during the week prior to leg day saturday. -And to finish off the exercises I go get my self 33lbs kettlebell, sit down on a stool have the kettlebell gripped by my toes, feet extended and I curl my toes/feet up working the tibialis anterior, one set, to about 18-20 reps depending on how tired I may be, I got tibialis like half bowling pins to complement the huge calves. All followed by more stretching of the lower body and I'm out of the gym. Why is this giving me amazing leg growth ? my daily protein intake is merely 1gram per kg o lean body weight, not more, I don't even use creatine let alone anything else, why doesn't my rear delts grow so fast with so little effort? :)))

​@@KenanTurkiyebro wrote a novel 💀😭

@@p3drozroom ...and I tried so hard to summarize! lol

@alexandercline1004 well slow twitch dominant muscles such as side delts, forearm,neck etc don't respond well to low rep ranges. If you try to lift super heavy on exercise like lateral raises your form might loosen and other big muscle group like traps jump in to handle the weight reducing the amount of stimulus on target muscle. On exercise like lateral raises where progressive overload is very difficult high rep ranges make sense. Don't believe me try to hit 5 rep max on lateral raises

This was an extremely helpful comment, I really appreciate it!@@CraftyStones

Are you drinking Gatorade or eating some other form of carbs during the workout? Found that helps a lot for me, you may also want to time your rests so you don't get drained with all the waiting involved

too many eyes would look

"The Perfect...." is week 1 and the "The Ultimate..." is week 2 of this workout series. So you'd do the Perfect legs in week 1, the Ultimate legs in week 2, the Perfect Legs in week 3, repeat. As for the most effective idk what series that's from but each time he redoes the workout series he adds in the latest evidence, e.g. in this vid he went over the new findings regarding calf seated vs. standing. Other times they are differently focused i.e. strength vs hypertrophy, maximum gains vs maximum efficiency, etc.

You can rest whenever u want. This is why PPL is so great, you don’t have to rest…

There is no bodybuilding rep range, the number of sets determines muscle growth, not the number of reps. As far as strength athletes having thicker tendons and bones that is true. Go watch Brian Shaw's dexa scan videos

I do that too. Apparently laying flat isn't optimal though

On that note, would leg raises lying down achieve the same thing as on the Roman chair?

Obie Trice, real name no gimmicks