When ur legs are shaking and ur holding for side railing exiting the gym, when ur in ur car driving 30 km/h because u cant control ur foot and u r afraid ull kill someone, then u did a good leg workout
@@Koppi-te6kq 100% it is. I follow the split with a slight modification: Day 1: Push Day 2: Pull Day 3: Legs + Abs Day 4: Rest Day 5: Push Day 6: Pull Day 7: Legs + Abs Day 8: Rest (1hr Cardio) So it bleeds into the following week, but that extra day of rest allows 3 days in between your exercises, which allows you to go a bit heavier, but is just better for overall recovery. Plus the second rest day is about an hour of cardio. That's usually shadow boxing or treadmill work. You can find a good amount of excercises online for your split, but make sure at least 75% are compound excercises. The effectiveness of Push/Pull/Leg is that you're doing excercises that naturally hit those body parts. So for Push, Benchpress hits your Tri/Chest/Front Delts. Then at least one isolation excercise per body part. Example: //Push// Benchpress - 3x8 Tricep Rope Pullsdowns - 3x12 Machine Fly - 3x12 Incline Dumbbell Bench - 3x10 Side Raises - 3x12 Dumbbell Shoulder Press - 3x10 Hope this helped a bit. There's more in depth information all around youtube and the internet. Look up Jeff Nippard for a solid base to begin. Cheers.
@@starmorpheus I really like your idea behind the extra rest day, seriously thanks for that I’ll most definitely incorporate that . The only thing I worry about is my legs because the intensity I’m used to training with once a week I’m not sure how to split that up without going to absolute failure twice a week 🤣🤣🤣
@@darkp00pie no hes not dont tell me you never did a big gym session and had sore muscles next day and you never scheduled things next time its a loser mentality to just keep going hard and no rest
@@tuguyeater2813 it just feels cleaner. Like it’s just what he has to say, him demonstrating it, and nothing more, nothing less. No music in the background to listen to, no nothing. It’s clean and simple and easy to follow
"Leg day is not just something you do - it's something you survive." As scary as it may sound, this is legit one of the most inspirational workout quotes I've ever heard.
its truth. the pain-after some squats, front squats, reverse bar lunge then onto the dumbbell lunges and goblet squats and your legs are shakin and you can barely stand let alone do something with load.
100% agree with this. I've got big legs, but I used to have chicken legs. I used to squat big weights etc until me and my friend decided to drop the weights down and just go for reps. Didn't do 3 sets of 100, but did 5-6 sets of 25 tripple setting with extensions and lunges and god did that kill us... We were doing everything of 25s and tripple setting with all kinds. The legs were growing so fast like never before and we hated our workouts so so much. I now train with bigger weights and only 10 to 12 sets because I just can't cope with this sickness that I used to feel every leg day, but I do legs twice a week and I'm still managing to maintain a very good size of my legs. Whenever anyone asks me how to grow legs my answer is always the same, drop the weight, forget your ego and just rep the hell out of it.
@@GreyGrim i mean, i only watched two vids about him then i saw the video of him on coach Gregs channel and kinda just stopped watching him after that, not cause of anything that greg said about him but casue ryan is vegan, also watch Greg doucette for fitness advice his actually works and he openly admits when hes on enhancers so at the very least he doesn't try to fool you that hes natty
I did this program last night but I found it to be too light, so I did five sets of 250 reps each with a 45 pounder on each side. That was a great warm up and I was ready to move on but my wife messed it up when she brewed some fresh coffee and told me it was time to wake up
I’m at the gym doing this right now as I recently implemented it into my leg day. Let me tell you right now that I used to be one of those people who looked forward to leg day because I TRULY believed I was pushing myself. I finished my first set of 100 reps, and let me tell you that this next set is intimidating me. I’ll update the next morning when I won’t be able to walk LOL. Look forward to the leg growth though!! EDIT 1: I have a newfound respect for leg day. This is no joke. OVERNIGHT EDIT: Yeah. I’m sore as hell. Everything below the waist is killing me.
@@lilytheparrot8429 Pretty much, yep. But this exercise in general was my main leg exercise since I was constantly on the verge of shitting myself afterward lol. I would do this, then leg press, leg curls and hip thrusts. I’d do low weight with high reps
I would suggest working up to 3 sets of 100. Start with three sets of 40, then increase by 10 each week until you can do 3 sets of 100. Otherwise you could end up with Rhabdo from doing too much when you are not ready for it.
I did this yesterday and I must say my legs have NEVER been this sore in my life, I was dragging myself across the gym trying to get through my workout after starting with this and my quads are definitely targeted, thanks Ryan
@@murtazahmed5770did this for 3-4months, although I haven’t done it in a while it definitely gave my body a foundation of strength to build upon, I still squat just the bar but I’m focusing on lifting heavier, currently doing 225 5x5, but I wouldn’t be where I am if I didn’t start w this
When I was in jail, between 2014 2018 i used to work in the gardens with an old school body builder he was in his 60s, we made our gym out soil bags and posts for bars and doorways for pull ups , and he always used to make us get a 20kg bag of soil and do 3 sets of 100 if you quit you wasnt allowed to train with us the next day, it was beyond brutal your wholebody screams to stop but the strength gains and progression is wild, we used to do it 3 times a week literally my legs turned into tree trunks and my whole body grew with it I never looked back this was in 2015, this is the first video that's actually said exact same thing. this dudes the real deal, I'm not playing games he knows what hes talking about.
That is wild! And i totally believe you. I don't have a squat rack so I am limited by the amount of weight I can clean and press up and drop on my back. Then I grind out the reps until I reach 100 reps. It often ends up being a 10x10 session. High volume squats will reveal your true character!
I’m 37 and I’ve been training since the age of 15. In my 22 years of training I have seen the most results from high volume, high frequency training and calisthenics. I have tried it all but in my experience it’s the intensity of reps that get you there.
Yeah 3 x100 reps you'll get to the point where you feel dead but just rest with the bar on your shoulders dont rack it till ya hit the 100 reps its brutal do it 3 times a week its wild progression my legs blew
I couldn’t complete it either. I got 56 reps into the second set before I felt like I was going to injure my lower back. Pondered going home and beating off. Then did some calves 4x20 to see if my legs would recover. Attempted a body weight squat to see if they worked or not, success. So I did 3x25 on leg press and finished up with 3x20 on calves.
Love your stuff Ryan. Your the most real dude I've seen online and you crack me up. I'm 56 now, and don't use heavy weights any more (spent years doing that with "traditional" training and just can't do it any more). So glad to see you promoting muscle growth and gains using lighter weights and muscle failure. I think it will certainly cut down on my lifting injuries as well. Keep up the great posts. Looking forward to learning more.
Did 3 sets of 100.... bar, bar w/clips, & 55. I just finished crying and recovered from the fetal position. That was the most brutal thing I have done, possibly ever.
I wouldn't do this every single leg workout. Tbh, it can lead to greater injury risk of your tendons. There are ways to build big legs without treating each leg day as a SAW torture session. Sure, leg workouts should be demanding and arguably are the most fatiguing workout of the week, but sometimes a psycho mindset can get you injured af. High volume style of 4 sets of 10 with an RPE (rate of perceived exertion) 0f 7 or an 8 out of 10, does yield quality gains. Training to failure every single leg workout may not be the best approach depending on your genetic makeup. High volume shouldn't be trashed so much.
@@Jaeykob not OP but I do this once every 4 months. I use it as a litmus test for what it feels like to go til there is absolutely nothing in the tank. Once I know, I take the information I’ve gained and I incorporate 70-80% of that suffering in the next workouts. This sort of workout is more akin to hiit training. Clear your calendar the next day because you’ll be a hurting unit.
@@Matt-gv7yw maybe you should start a RU-vid page and teach some of your lifting tips. If you have an idea that is more effective than this one then share your knowledge.
It's actually a brilliant cinematic technique. I believe Dunkirk made use of it when Tom Hardy does a glide-by at the beach to save all those men. Even in Anime, like Attack on Titan, high impact scenes are made that much more powerful by the deafening silence. It really is an awesome way to drive a point home.
I came upon this vid one day walking to the gym. Coincidentally it was leg day, i was like alright i guess theres a change of plans today. I did 100 reps of the 45lbs bar, 100 reps of the bar with 10lbs plates on each side, then 100 reps with the bar and 20lbs on each side. Im on day 3 of recovering from this exercise and the memories still haunt me, i dropped my phone on the floor this morning and instead of squating to get it, i left it there for 20 mins waiting for someone to walk by and ask them if they could pick it up for me because it was too painful to even do a simple half assed squat to pick it up. Enjoy
@Adz K his advice is decent, nothing special. Never blindly listen to anyone's advice, no matter how good you think it is. Athlean-x watchers have the same problem, they act as if Jeff's advice is 100% truthful and perfect, which it isnt
@Adz K Same man. I've been mixing his methods with John Meadows and seeing legit results as an intermediate. Ryan's workouts kept me growing through lockdown with just 20 dbs and bands, also got a deep mind muscle connection all over.
Tamer Ciftci Of course you’re not going to get massive legs by only doing this. It’s just another exercise to try out. Throw it in your workout, maybe change the reps a bit. I’m sure you look absolutely nothing like him when it comes to muscle size and maturity
@Tamer Ciftci weightlifting is pretty simple and this guy actually tells You how to do it. More sets at an adequate intensity causes hypertrophy. That's also the theme of all his videos. If you are trying to get big, more sets of something that is hard enough. Your muscles don't get "Shocked" they either micro tear or they don't.
Ryan, thank you for making this video! Couple things I think you should mention to your viewership.... This strategy for shocking the muscle can and should be used for any muscle group that stops responding. Legs are the largest muscle group in the body, so thats why the suffering during training should be so severe. Anyone who is hardcore should be on the verge of throwing up or shitt&ng themselves at least once a month on leg day. This high volume training does not replace heavy lifting. If you want really big muscles, you are going to have to lift heavy weights. Ryan, thank you again for making this video. This is where I send people who ask me how to get their legs to grow.
All those millions of numb skulls that sold out weights and dumbbells worldwide since March should have ''felt'' it too. Calisthenics will fucking destroy you and make you grow without the need for ANY extra weight other than your own if you do them right.
That's how I think as well. It's like the saying "don't trust a skinny chef." I listened to just 1 piece of advice from this guy just 1! And my legs were in so much soreness, and burning pain that I had to stop leg day early the first time around. I had trouble walking lol. It was 100x more effective then whatever the hell I was doing before.
its all about genetics ryan is just straight up lying about it.. sure you can always improve your size but not noticeably like the other dude with the great leg genetics.. i had a training partner whos legs was twice bigger than mine and he was new to lifting.. i could lift at the time on the squat more than him yet his legs was improving fast with less weight.. and it wasnt fat but pure muscle.. the is certain muscles that genetics playing a big role on theyre size like calves,arms etc
Currently doing a 4 week program from Jim, but definitely doing this right after. Learning a lot from you two. Learning new things everyday. Thanks for the tips and insight
He is so old school and i absolutely love it. None of this “hello whats up everybody” bullshit. I definitely will recommend ur videos to my friends. All the best
He's right about hard training, and it's the same with every muscle group. The weight and reps don't matter. You rep till it burns and then rep some more. That's how you build muscle most efficiently. Love your work Ryan.
I took this message and modified it a little . I only workout 3x a week doing total body . I did one set 100 reps for each body part . It was brutal !! On alternate days I do a kettlebell total body workout more for conditioning. Ab work is extra all 3 days. I'll be 75 in October , like your messages !
When it comes to muscle growth, it is on point with everything you say. It is amazing the results a person will get by following your channel. Real shit
Ok. So iv never had much in upper body strength. Most of my natural strength has been in my legs. Over the last year with getting back into working out this channel has been a massive help (Massive being a understatement) So watching this I decided to (Try) this. But I could only manage 25 reps the first time. So what I did was make the end goal 25 with breaks in between. (Just the bar) for 5 sets Also keep in mind I’m very overweight and out of shape. (I’m 23 stone. About 320lb) But doing this workout has really changed my perspective on low weight high rep workouts. And workouts overall. Iv been watching this channel for a few months now and the improvements I’m seeing in not only my workouts but my happiness with myself has taken a huge leap forward. Yes there are things I still need to work on in the gym but this channel has helped more than all the others put together. Basically what I wanted to say at the start of this comment is. Thanks Ryan for in info,demonstration,humor,and content. If it means anything you have helped me out more than you could possibly know. Mark.
@@theuglydoode can’t with a damn mask on. Trust me I know the right breathing techniques, doesn’t do shit when the hot air is blowing back in my face, making me overheat and making it harder to breathe
Genetics definitely play a role when you see guys who barely train their legs yet have massive tree trunks. Just like some people naturally have huge calf muscles.
That's literally me, downside is that when you're overweight you also store a lot of fat in your legs and ass, doesn't feel good to be thiccer than most girls you see, so until you start working out it's really a curse but when you start working out it's great that you don't have to do too much if you want legs that are solid
Just found this channel. 100% honesty is what I like here. People don't like leg day??? I don't really like any work out day lol!! I'm almost 50 years old. 18 inch biceps, 45 inch chest. All natural and hard fucking work, but struggle with adding size to my legs. I'll build towards this and see how it goes. Thanks.
I dig your flow, m'man. A few weeks ago, I started doing 6 sets of 50 squats, no weights, just to get myself going. I'll up the ante by going to 100. When I get that down, then I'll incorporate weights. I need to progress slow due to a back injury, but I'll get there. Thanx for the inspiration.
I tried that 100 squat reps on the bar just now. As a College Hockey player, someone who’s always keeping my legs in as best of shape as I can, that killed. I’ve recently found that heavy squats aren’t the most beneficial for what I need. This is an amazing help in my training, it’s just the kind of burn I need off the ice. Keep up these awesome leg vids! Edit: with Covid restrictions, we only have 1/2 a season and practice only 2 times a week. This is optimal.
Since lockdown due to pandemic, I've been doing lots of bodyweight exercises at home. One day of the week ive been hitting 1125 bodyweight squats around 1 hour and half. The growt and strength of my legs never been better! Made me rethink all those hours in the gym using machines...
Would love to see a video on leg day WITHOUT squats. I blew 2 discs out of my lower back years ago and just cannot go near a squat rack. Thanks - You Rock!
I’m so glad RU-vid suggested you on my feed. I attempted this to start my leg workout yesterday....🤬🤬🤬🤬I got the bar for 100@100 reps, 55#@100( about half way through I started questioning my life) and finally got 65#@100 reps. I was dripping sweat every where and the two guys beside me are completely confused. They are not sweating at all and doing squats as well. I thought I had enough steam to finish some degree of the rest of my workout...3 modest set of hack squats and I was shot. I have not been this sore in months! Thanks🏋🏾♂️
Every once in a loooong while my RU-vid viewing miraculously intersects with a video I need to see. This was one of those occasions. I took the hard-to-swallow pill and began training harder and into the failure zone more frequently (most sets actually). Today I smashed a bench press plateau I'd been stuck on for years (at 50 years old I benched 20 pounds more than my bodyweight...not terribly impressive but it's PROGRESSS finally). And yes, leg day is something I face with utter terror now. Can't thank you enough.
How...bout this..putting your legs all the way together...close stance...holding a 40lb dumbell in front of u at your waist...doing 100 reps without stopping...but the real challenge of it is doing this every single fuckin day.. 7 days a week...is this a challenge???
I’m enjoying your channel more every time see you drop a video. Thank you, for the real content I’m coming off (3) back to back quad ruptures and I know I’ll never be back to where I once was but I’m going to keep blasting these quads until I can’t.
This reminds me of the "five game" we would sometimes do on chest day. When you're doing bench press start with a normal bar and do 5 reps, then add a 2.5 pound plate to each side and do 5 more reps... continue this until there are five 2.5's on both side, after that start taking two 2.5's off after each of 5 reps. Keep doing that until there are no more plates on the bar and you'll be hurtin. And if you finish the whole game do 5 final pushups as a reward!
Did all 300 and the last 50 was BRUTAL. Probably not gonna be able to walk day after tomorrow but I feel like I really accomplished something pretty awesome.
Que_Rico then your problem is to be told to women, i dont give a fuck about how they handle their business, they are usually hypocrites when they compliment other women, just go to an ig post and see the comments
I really like this dude's videos, no fluff just applicable content. His content on arms has really helped me. I'd like to see what he recommends for muscle imbalances. My left leg is 2" bigger than my right I assume due to injuries and surgeries and my left trap is a little bigger and has a nicer shape than my right. I'm just wondering if it's from muscles like my lateral delt being weaker on my non dominant side so my trap is recruited more.
Its simple: always start the exercise with that side you would like to bring up. I did have muscle imbalance almost all of my left side on my upper body, but I could fix it with that technique PERFECTLY!
I'd agree with the guy that responded. Most imbalances come from favoring the strong side especially in compound lifts. Maybe throw in a bit more isolation exercises to focus on your weak points or take an off day and work on your weak points only. My left shoulder was jacked from surgery and i stopped actually using my left lat almost all together. Took a while to reactivate it but you can look through pt exercise. That shit helped tremendously and it was little baby weight at first but it was more or so just trying to get the muscle ti contract correctly. Once it was the weight increase was no an issue
This man is spot on. Getting bigger and getting as strong as possible are two very different things. Leg days have always been absolute dreadful because I know when I’m done it’s not over the next two to three days I’ll be bitching about sitting on the toilet, getting off the toilet, sitting down, getting up, stairs, walking, etc all are going to crush my week and nothing to do about the fact it will be the same every week... 🤦🏻♂️
So i did this, at 40reps my mind said "that's enough you chubby bastard!" And so i kept pushing. Well i got too 100reps with no more than an 8 second rest at any time in the set. Agter i had to lay down and contemplate life a little. Fast forward 4days, i still cant walk properly. Lol. Nailed it! Found my.mental and physical limit. Pushed past them. Sure im still in pain and i have fellen over a few times at work just trying to walk in a straight line. But i can proudly say "its from leg day." And next week we will try again.
Im not expert but i read about a girl who developed a kind of deadly condition because she pushed herself to the limit every time she worked out. Apparently that wasnt good for her body, maybe the human body just not designed for hard work, or maybe in other words, not every human designed for hard work. Some can take it. Some not. Im just saying be careful thats it.
I was wondering how long it was going to take for someone to take my workouts and put it on RU-vid. This confirms that people are watching while you're in the gym.
I understand where u come from with this mentality of leg workouts, and this is no hate. But a guy on gear and a natural guy can maybe lift the same weight around for x reps. But the recovery is very different between those to guys. Ofcourse u need to shock the muscles to get bigger, push them further then any other bodypart(cause u use your legs "24/7"). But the recovery is as important as the workout. I would like people that give advice on workouts, nutrition and the fitness life in general would talk about the difference between gear and no gear. Cause recovery is key
Exactly, I took this approach for years. Trained every single muscle group to threshold of failure or beyond. Didn’t think I had trained unless I was in agony and could barely move my legs and forget taking a crap. Problem is my DOMS would be so bad I could only train my legs once a week at best. If I had held back just a bit, Probsvly could get two or three leg day’s in a week. Recovery is key. People not on gear will annihilate their body parts and honestly be training harder than anyone in the gym and get so discouraged when the bro’s that seem to half ass it are making better gains. Definitely train with intensity but unless you are jumping in gear, then I would advise against total failure
@@donniehollingsworth1611 I take lessons from unintentional natural "bodybuilders". Those working in the field, in construction sites, tend to have very muscular bodies. They don‘t work to failure.
The Don yep, my uncle is a welder/ journeyman and his forearms are like steel beans from holding a torch for years. Seen him personally slam bigger men than him arm wrestling. My great uncle was a logger, used a chainsaw every day for years. His arms are massive and hard and veiny... What we always called that real world muscle
Yeah I agree, I know most of these guys are still giving solid advice, but when studies show that guys on gear gain muscle mass without even lifting, it makes you wonder if the shit they say would even work for a natural...
Mate your absolute class I thought I was training hard enough untill I started watching you I was having decent results but nothing like since Christmas I’ve gone from 38% muscle to 54% muscle thank you 🙏🏴
