The Perfect Leg Day (According To Science)
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- Опубликовано: 16 июн 2024
- Big new leg day let's go!!!
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Timestamps:
Warm-Up: 0:00
Exercise 1: 0:20
Exercise 2: 1:43
Exercise 3: 2:25
Exercise 4: 3:26
Exercise 5: 4:10
Exercise 6: 5:04
Exercise 7: 6:35
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In this video I cover the second Leg Day of my new Ultimate PPL System. This is the sixth video in a series where we will be going through each workout within the first week of the program, breaking down each exercise as we go.
Watch the full Ultimate PPL series here: • The Ultimate Push Work...
Calf Stuff:
pubmed.ncbi.nlm.nih.gov/32342...
www.massmember.com/products/m...
www.nutritiontactics.com/do-c...
Mike Israetel video on locking the knees on leg press:
• Is Locking Out ACTUALL...
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Filmed by Matt Dziadecki / dziadecki
Edited by Jeff Nippard
Music from Epidemic Sound:
Damma Beatz - Love Me More
More music from:
Bankrupt Beats - Swamp Head
• (FREE) Swamp Head x Hi...
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 15 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Babe, wake up. Jeff uploaded
Just said this to me girl lmao
Her: BITCH, IM UP 🧍🏾♀️
❤😂
I'm schizophrenic
Glazing
"So its basically an 8 hour arm workout"
woah it's the music man
Warmup
0:18 Deadlift(normal or sumo) 1 set x 5 reps
1:43 stiff-leg deadlift 2 sets x 8 reps
2:25 leg press 4 sets x 10-12 reps
3:27 glute-ham raise 3 sets x 8-10 reps
4:10 slow-eccentric leg extension 3 sets x 8-10 reps
5:04 seated calf raise 4 sets x 15-20 reps
6:34 roman chair leg raise 3 sets x 10-20 reps
Thanks
Thanks pal
Ggggggggggggggggggggg
hi):
Gg!
👇🏽👇🏽👇🏽u r a g.
Legs 2
Exercise 1: Deadlift 1 x 5
Pyramid Warmup: 30% x 8, 50% x 4, 75% x 2, 90% x 1
Exercise 2: Stiff-Leg Deadlift 2 x 8 (50%-60% of deadlift working set)
Exercise 3: Leg Press 4 x 10-12
Exercise 4: Glute-Ham Raise 3 x 8-10
Exercise 5: Slow-Eccentric Leg Extension 3 x 8-10
Exercise 6: Seated Calf Raise 4 x 15-20
Exercise 7: Roman Chair Leg Raise 3 x 10-20
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
If you set the playback speed to 1.25x or 1.5x it sounds like ben shapiro
😂
Yo I’m dead lmaoooo
Tren Shapiro
😂😂😂😂😂😂😂😂 so true yo! Hahaha
So it makes it unlistenable 😂
If you're an exercise scientist all you have to do is watch these videos and wait till Jeff says he's waiting to see a high-quality study covering X topic lol
**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 😂👍
Get the full program! Worth every penny and has expanded my gains to new heights over the past year. Thank you for all the effort and another amazing video.
@7:21 That joke on Six Pack Short. Was unexpected but greatly appreciated Jeff 🤣💯💪🏿
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
Wow this could not have been better timed… today is my leg day and will definitely try this regiment!
I was just watching your older videos when this pop up. Quality work as always!
that is a super cool series of video ! thank you ! quick question : Will you do the same approch for a upper/lower routine ?
Warmup
Deadlift(normal or sumo) 1 set x 5 reps
stiff-leg deadlift 2 sets x 8 reps
leg press 4 sets x 10-12 reps
glute-ham raise 3 sets x 8-10 reps
slow-eccentric leg extension 3 sets x 8-10 reps
seated calf raise 4 sets x 15-20 reps
roman chair leg raise 3 sets x 10-20 reps
You're Welcome :)
❤
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
The six pack shortcuts joke CRUSHED. Great video brother. Thank you 🙏
At 50 years old I’ve neglected my legs for many years as I fooled myself into thinking cycling was enough because I hated leg workouts. Over the past couple of years though I’ve made a concerted effort to work my legs in the gym. I wish I’d started a long time ago. Another excellent vid, thanks Jeff.
It's great that you started. Keep going!
Just tried this workout and I can definitely say it was tremendous.
Quality content as usual. Thanks for an in depth lesson on leg training. 🤙
Your workout videos are amazing Jeff, so well thought out and articulated and purposeful. Thanks my friend. 💪💪💪
his approach to things is really good!!!
Dude! Love this! Similar to what I'm doing - superset hip thrust with regular deadlift, superset leg extension with leg press, then leg curl, toe press and ab crunch!
Nice and informative, as always Jeff.
Hey Jeff I feel amazing stretch with donkey calf raises. I am doing standing and donkey instead of sitting calf raises. I’ll see how I feel after some time. Cheers great video and playlist !!
7:20 - I find captain chair quite easy (I'm light) so what I do is first 10 reps with a dumbell between my feet then drop it and do 10 reps without a dumbell. The other 2 days a week I hit lower abs I do hanging leg raises but haven't found a good way to add weight to them (I think TIB bar would work but gym doesn't have one).
nice work Jeff, 5 videos in the past month after what felt like 1 video every 5 months. You're gonna gain back subs this way!
Hi, Jeff! First of all, I love your content. You're already the best on RUclips yet you're constantly improving. We love it.
I'm just wondering if you could clarify something for me regarding rep ranges? It seems to me that every fitness influencer/educator, yourself included, incorporates a variety of rep ranges into their routines. I understand it from a practicality standpoint (probably wouldn't make timely sense to take every set to 30 reps), but I still can't understand why nearly everyone workouts their calves, mid delts, etc. at higher rep ranges--closer to 15 reps--when the literature suggests that this wouldn't have any noticeable effect on muscle growth (for these muscles groups or any others). I haven't found a single video by anybody whereby they can reasonably/scientifically explain why they choose to go with higher reps when focusing on these muscles. Any clarification would be greatly appreciated!
Again, a huge fan coming from Victoria, BC!
@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
Jeff is a the best. His form is immaculate. Love the content ❤
Thanks for this. For some reason I’ve never thought about alternating hams and quads. I used to do quads first then hams, lately it has felt better to reverse this. I like this approach 👍
Ur physic is so uncredible, I was afraid to be trick by this but damn ! Ur giving good advices and talking according to science. So I can say it, I'm in love with the physic u have, I can see the genetics (u seem to have short limbs that helps to hypertrophy) but I can definitly see the training too and it's esthetic and well balanced ! Ur now my body goal
I find it crazy that after watching Jeff I realized I’ve had too much volume and were doing exercises that overlapped . Bout to change up the split
Loved the jab at 6 pack shortcuts
Great workout.
Regarding the rectus femoris and the leg extension.
As you said, the rectus femoris crosses the hip joint and the knee joint. As for the hip, it works as a hip flexor.
When you do leg extension, you have to sit and when you sit, your hips are flexed.
In this position, the rectus femoris is shortened and therefore can develop less force.
So it doesnt make any sense that you said that you are doing the leg extension for the rectus femoris.
Please elaborate.
Always that “according to science” to make your video more credible to watch…. Jeff always at the top. 😘
Would love videos on: caffeine addiction and body dysmorphia!
Im glad i found this channel.Thank you buddy.Keep it up.
Hey Jeff, if we're concerned about power, how much plyo should you / can you do in a given weekly cycle?
Love your videos. Would love to see your thoughts on the best exercises for people who can't load their spines due to common injuries.
Of course this has half the views as the push/pull videos lol. People really gotta stop skipping legs
People? *Guys, & girls gotta stop skipping upper body workouts 😂
Hi Jeff! Would you please do a video on the nuclei overload technique?
There’s a lot of debate surrounding the topic and I’d love to hear your stance on it.
Trying this out than my normal leg routine. This is very fun.
for those who don't like or are too strong for leg raises: try reverse squats, not ATG style, but with a full, deep stretch pulling you apart and crunching from both ends at the top, if you have acces a cable in your hands and on your feet is even better for the abs and cable crossbody chrunches are amazng to also hit the serratus
Interesting choice of exercises. Thanks!
I have never seen RDLs where the weight is put to the ground. Whats the reason? Why didn't you choose an ab exercise where progressive overload is possible?
Jeff, one thing that strikes me about your knowledge, approach, and philosophy is that you remind me of Jim Cordova -- that guy was mesmerizing and inspiring with his knowledge of the field!
What would you recommend for forearms and what day should I do them?
When would you not recommend doing the leg extension exercise Jeff ?
You should do a legday with RP love their style for these movements
I tried this workout, and was super strict with my form and rpe. Doing the leg press with maintaining the slight knee bend and light rest might have by one of the most challenging workouts mentally I’ve ever done. To push through that level of pain was crazy
Instead of nordic leg curl i use a flat bench where i lay and place a dumbbell between feet, feel really similar but more relatable and scalable
I do that too. Apparently laying flat isn't optimal though
Quite similar to my legs workout,but i will note it thank you Jeff
Yay, I do pretty much all of these. Only thing is I do hack squat instead of barbell squat.
Jeff, please give us a high intensity training routing
For anyone who wants to do straight leg calf raises but doesn't have access to a standing calf raise machine, you can do them on the leg press machine.
Love that there's no squats as my knee doesn't like them anymore, trying this tomorrow morning!
I LOVE YOUR WORK!
I purchased your latest workout and just completed legs #2 and wow. I don't think my legs ever felt so much like jell-o... 😂 Insane and I never got such a focused pump to my quads. Thank you! I'm on the second week and feeling small changes already.
Hey Jeff thanks for all the great content! A problem I have been facing is that a lot of the time during workouts, I feel like my body can handle more exercises, but my mind gets very fatigued (feelings of nausea, needing to throw up etc.) For example I can do 3 sets of Leg Curls, Leg Press, RDLs before feeling completely drained mentally, but physically my legs feel like they can do more. Is this a problem with my sleep, diet, or something else? Or am I going too intense in my sets? I’m 17 and have been training for one year (though not as consistently as I’d like but still at least 1-4 times/week)
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
Do this type of series for bro split and each muscle
I’ve been working on building a new leg day routine, and I was worried that I wasn’t really hitting everything the way I should, but as it turns out, my leg days are pretty damn similar to this
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
You are one of my biggest inspirations for becoming a personal trainer 🎉
Jump rope has been amazing for my calves. Been lifting for years and could never grow my calves. Granted I never paid attention to them. Not until I started jump rope. They inflated once I got good and kept at it.
Content request: A hybrid training program in which progressive overload is attained via some combination of both body weight(or calisthenics) and free weight training. I strongly appreciate your empirical approach to all your programs, but I am concerned with not doing enough body weight training in the programs you currently offer.
Hi Jeff, when will you publicize your new training program?
hey Jeff, I'm not sure if you've already covered the topic but I see there's a lot of talk around Ozempic recently and I wonder if you maybe let us know your thoughts on the compound? it looks interesting and you're my go to guy for science-based fitness.
Hi Jeff! I am just getting into weight training now and I was wondering if you could please make a similar video for at-home workouts (dumbbells primarily)? It would be a huge help! TIA
On that note, would leg raises lying down achieve the same thing as on the Roman chair?
Hi jeff can you do video about knee sleeves? What are their pros and cons?
Hey Jeff! Do the macros, macros matter? There are Proteins, Carbs and fats. But what about the total sugars, Trans fats, saturated fats etc. Are those important to track as well?
What exercises should I do as an absolute beginner.
Jeff, I do legs twice week. Where do squats go into the mix? Do i swapp out with deadlift or seated leg press?
That not locking thing works so good idk why I’ve never trued
What do you reccomend for training after finishes a powerlift peakint program?
Heyy, 3 years ago you made some vids about doing fullbody 5 times a week, what do you think about that these days ?
What do you think of the total gym leg curl?
They seem to hinge at both the knee and the hip.
Apparently you can load it with extra weight via the weight bar attachment.
Any good??
I have access to seated calf raise, but not the standing calf raise, is the seated calf raise good enough for calves or should I find another exercise to do?
Has there been a video comparing different variations of leg press and machine squat??
Protein question: how does adjusting protein intake matter if you know you're going to take 4+ days off? If you're in the middle of a week off, is it as important to still get 1g protein, per pound, per day to maximize hypertrophy?
Any new programs on the horizon? This is my 3rd time through the ultimate PPL program and it’s been amazing.
Ready for something new though
Dr. Mike and Jeffy Nipples both hittin legs today, its like the protein video double feature all over again. I ❤ Nipraetel days!
😂
Their couple name is Lambokiwi.
Dr. Israel and Jeffy Nipples 🙏
Plz keep doing these!
Thx Jeff. I’ve learned so much from your channel, that I feel greedy about leaving you a request:
I know your a body builder, so I wouldn’t know if your expertise extends to strength & conditioning. I train in the gym specifically for ice hockey. I’m always looking to educate myself about what is most efficient for informing the different aspects of on ice performance.
Efficiency is key, because there’s only so much time a hockey athlete can spend off ice training per annum. And in my experience (and to my sad surprise) there is an over abundance of useless novelty training programs, marketed to hockey players in Canada. And these are not completely useless, but seem to offer quite a low efficiency factor, in most cases.
Power lifting, Olympic style lifts, plyometrics. If you have any nuggets of wisdom in this area, it would be fantastic to see a video about it. Cheers and all the best.
Hello Jeff, I just bought your program because I really wish to get in shape but I’m kind of nervous to get started even thought I’ve bought the body recomposition program. What’s the best way I could use it without forgetting any previous information that I read? I mean it’s a lot of information do I just follow it as I read or do I just read the whole thing first? And should I combine it with another program such as the hypertrophy program even though you have a training chapter in there? I would love it if you could help me out.
Hey Jeff, what deadlift shoes are those? I like that design!
wish you did a bodyweight/calisthenics routine
can you do a experiment about static holds/holding the weight.
What about if you’re using a seated calf raise for injury prevention rather than hypertrophy?
With the calves, does doing sets pointing your toes inwards and then sets with them outwards make sense in addition to this to target other parts of your calves?
0:01 - dude looks like the turn of the century bodybuilder
Think you could explain the logic/"science" behind your choices in exercises. For example, why deadlift first? And why diddn't you recommend any sort of barbell squat?
Can you make a workout split for people who only have dumbbells?
hi @jeffnippard, how do you incorporate rest days into push pull leg split? great videos, thanks for that.
You can rest whenever u want. This is why PPL is so great, you don’t have to rest…
Jeff make a science explain on trap bar deadlifts please‼️‼️‼️‼️
Thanks for the vid Jeff
do you think calf raise would be perfect to apply partials with stretch the calf at the bottom and go up to parallel only
lol, didn't expect Jeff to half rep that leg Press, I think Mike needs to cue him in on how to open up and get depth. at the beginning I couldn't get deeper, over a couple of sessions with either no or minimal weight I figured out how to get in position, let my knees clear my torso, now I get at leas 60% calf and hamstring coverage at the bottom and need 2 blocks and 4 mats to set up since the leg press at my gym doesn't go low enough. don't worry if at first you feel it more in your adductors, oncegettin' full depth is comfortable you'll figure out how to get mostly quads.
PS: I think it's important this workout is for powerbuilding, at least in the demonstrated form, neither pure bodybuilding nor powerlifting. also at 50% of your conventional deadlift the SLDLs will be glute focused, there's no way your able to fully expose your hamstrings at that load(they'll still get hit but to really get that nasty eccentric into a painful stretch you need lighter weights or your nervous system won't allow you to expose your hams cause they would robably tear if put in a vulnerable, yet very stimulative position, with your lower bach bein' much less of a limiting factor due to the lighter weight.
Since the stretched positions and the eccentric portions of lifts are what matter most for hypertrophy, why to you drop the weight at the bottom of your SLDL? Wouldn't a deficit SLDL where you pause at the bottom, with the plates just hovering above the ground, be better?
Can you show us around the facility that makes your protein powder and supplements?
How it's made and processed from start to being packed in container.
Unless it's made in China or somewhere in the US that receives it from china/India
If i only train 3 days a week, are the three videos (push, pull, legs according to science) good to repeat every week or do i have to switch things up. I am a beginner at the gym.
Hey, I'm interested in powerbuilding programs. I've recently completed a 4 week period of Layne Norton's PHAT program and found it lacked the strength components I appreciate as a former mostly strength-based lifter. So I created my own version using aspects of the 5/3/1 applied to all the compounds on the two power days (this isn't a new approach, I think it goes back a decade on reddit. I'm a bit concerned about the volume i've given myself and to be honest I'm not sure if some of the movements have enough volume. This video sort kind of looks like my current combined program. Perhaps I'm on the right track.
Hey Jeff, can you help me out? I did a lot of heavy squads and deadlifts and my nerve (sciatic) from bottom back to leg went ballistic. I've stopped training and when the pain moved away I just did walking + slow ass rowing. Got any tips for nerve inflamation due to training?
😂😂 the Shade on Six Pack Shortcuts. Savage.
Posted right before leg day 🔥
If my plan says 4 sets of squats 8-12 reps (rpe9). 1st set i can do 12 reps, then 10 reps, 9 reps and 6 reps. Should I lower the weight and go for more reps in the other sets or stay at the same weight until I can do the targeted reps?
Are leg curls good in general?
Can i use the same aproach in bench press as in deadlift ? (decreasing the reps each week for power gain)