The SMARTEST Leg Day in JUST 30 Minutes (Science Based)
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- Опубликовано: 20 сен 2024
- In this video, Dr. Milo Wolf breaks down an incredibly effective leg workout that you can do in JUST 30 minutes. Using science-backed techniques like antagonist paired supersets and drop-sets, this session can deliver solid muscle growth in just around 30 minutes. Watch the full video to find out what the best leg exercises for muscle building are if you're pressed for time and have no time to workout!
References:
1. www.researchga...
2. journal.iusca....
3. www.ncbi.nlm.n...
4. pubmed.ncbi.nl...
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"The SMARTEST Leg Day in JUST 30 Minutes (Science Based)"
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Watching this at 2x speed to do my legs day in 15 minutes 😎
SCIENTISTS HATE HIM
HE FOUND THE #1 LEG HACK, and it’s not a hack squat
The most actionable thing I've learned from watching your channel is shifting my warmup time from doing general dynamic warmups for 5 minutes to just doing some arm windmills and bodyweight hinges for about 15 seconds or so and just jumping into a first easy warmup set of my first exercise.
Thank you 6'2 240Lbs internet man
My first comment on any of the thousands of YT movies I've watched. This is the best movie of any category I've watched. Please, make more, of these training movies! Do a full program of scientific, time optimized movies grouped by muscle groups. Cheers!
The drop set tip is gold.
Nice workout! Your back and especially your quads are very nice developed, gz.
Thanks king!
Once again, awesome for us with newborns. How about either a full body session (might be pushing it with 30 min) or some specialization sessions, like chest/back?
YES! Would LOVE to see an optimized full body. I only have time to 100% commit to one gym day per week. I then try to pepper in a couple shorter at home workouts throughout the week to fill out my volume. My full body day is crucial, and a "best"/optimized routine would be amazing 💪😎👍
I train with just a bench and a pair of Powerblock dumbbells that adjust up to 90 lbs each. Wish you’d do a dumbbell only leg workout version.
You very likely already know the full range of exercises you can do with those bro
Great video! I usually do HS Curls - Romanian Deadlifts - Leg Press or Hack squat - Leg extensions - Walking lunges - Calf raises
Great ideas for a short workout! Thank you!
short work outs mean no gains
Thanks Science Man 💪
Great vids! Super helpful
For people watching, if you struggle doing your calf raises consistently due to time constraints, being tired at the end of your session or simply not having the machine; Single leg calf raises are really easy to setup and they are really versatile. I often just do my calf raises at some stairway while holding onto rails, on a pavement while holding onto a street lantern or just between the doorway of my balcony. Set quality ends up being better since you're effectively doing an extra session simply for calf raises
Those are also great for drop sets: do your set to technical failure with a dumbbell or other form of weight in one hand (I use the same side as the working leg), continue past failue with lenghtened partials, then put the dumbbell down and repeat the same with bodyweight. You won't need too many sets of those!
nice content,,,,,, can you do also video for home workout like barbell and dumbell also for limited equipment but atleasr science base thank you and more power
I workout in a home gym with only barbells and dumbells. I do squats, deficit split squats, sldl (I like those more than good mornings, especially without a rack with safetybars. On my second leg workout which is short, I do reverse Nordic curls (assisted with a band, still to weak) and Nordic curls in a superset, 5 sets each. Calf raises you can do with a dumbell and stairs.
Thanks for this. 🔥🔥🙌🏾
Great video! I personally would need more than 2 minutes to recover from exercise 3 but aside from that it's amazing! Thanks
I've started doing reverse nordics since I saw you recommend them, but I struggle with pressure and pain in my ankles. Any tips on leg position, feet position and/or placement? Thank you.
Go slower at the very bottom. Keep at it for a few weeks and it will feel much better - like many exercises, it takes some getting used to. Fully plantarflex your ankles (like the top of a calf raise).
@@WolfCoaching That's great, thank you. I will try. I think I need more flexibility in my ankles.
Great workout! Unfortunately, I have pretty weak legs because I only startet training them a few months ago and can't do the reverse nordic curls for a lot of reps. Could you please give me some tips on how to modify the exercise difficulty?
Is the cable quad extension an effective alternative for the reverse Nordic as it is also stable and provides a deep stretch?
P.s. amazing videos. Loving the content
Leg day tomorrow after an essential two week break. Think I’ll give this a shot to ease myself back in
Wondefull! Will defenitely try it !
I love this training but why no Squatts? maybe instead of Leg Press?
The most important thinker since Aristotle and the most attractive man alive in just one person!
Dr. Milo Wolf, would you ever make a video comparing different work out splits to one another and how effective each is? Like comparing Push/Pull/Legs, Full Body, Upper/Lower, and gym bro split?
Any thoughts on lengthened isometrics and how to program ?
Good question! I am wondering if something like dumbbell maltese press can be superior for bicep growth
Why not just superset calves w leg press often times you can use same machine
Would you consider doing the same video for a fullbody workout?
during a leg press/squat, dont the quads get shortened on one end and lengthened at the other, in theory making it a suboptimal exercise? or are most of the quads knee extensors* only, crossing only the knee joint
Only rectus femoris, the rest three of the quad muscles are gonna be trained well, as they only cross knee joint
ahh thanks for clarifying @@FilipGustawWojcik
What about pairing calf raise with tibialis anterior?
I’d like to see Milo use science to get his calves to grow. Seems he has the same problem a lot of us do. I’ve used genetics as my excuse for years, but I’m determined to get them to grow this year. Would be encouraging to see the Doc show us how it is possible to push through the genetic handicap. I’ve been trying lengthened partials the past couple months. Can’t say if it’s working yet. Any tips would be appreciated?
My calves have grown a solid 3-4 inches since I started training and are around 17 inches, IIRC
Become overweight and walk everywhere, yet to see a big dude with small calves.
That reverse nordic isn't very friendly to progressive overload though, so can it really be in consideration for the "single best quad exercise"?
I didn’t know they made shorts that short
This was really great! Can you do an upper body too?
Haha I see you already have, thanks my man!
I don't have machines. Is there an ideal squat variation to replace the leg press? Thanks.
Heel elevated barbell squat or quad biased Bulgarian split squat would be my choice
I'm not doing good mornings - I hurt my back the last time I did them. Also, I can't get as low as you do in the leg press - again it hurts my back. How do you feel about doing rest-pause sets, rather than drop sets? Are they equally effective? Also, how do you reconcile the effectiveness of drop sets with studies that show a 3-minute rest between sets is far more effective than a 1-minute rest, as with drop sets, the rests are just a few seconds (a little more with rest-pause, but still very short). Thanks.
Someone already suggested doin a full body day but adding to gice that a bump! Also, for these types of vids it would be good to state where you think this lies for a range weekly volume targets for most people. Clearly this doesnt give you the OPTIMAL results. But good to know if you think this ners you say 50% of the possible gains, 60%, etc. I would imagine its 60%+ given were doing about 6 sets per muscle group
Would it be appropriate to do this 2x (and the 30 min upper body one) per week concurrently with recreational sports practice?
Can you do one on time efficient pull day or push day?
Dr. Wolf, would leg extensions using a slightly inclined bench, ankle straps, and a height adjustable cable machine be a quad exercise you recommend?
This way you can set the cable height to emphasize the resistance in the bottom stretch half of the movement while also sticking your knees far enough forward off the raised head of the bench to get full knee bend and maximum ROM. Seems like it hits all the boxes, especially for someone working out at home who may not have access to a dedicated machine or just wants more ROM in the deep stretch portion than a machine can offer.
Yea bro me i just lean back grab seat instead of handles
Whatever helps increse bottom rom
What was your heart rate? For me it would be like 180 for 30 minutes. 90 resting =(
So I am genuinely curious: do we know why exactly lengthened partials are more hypertrophic? Is it because they create more tension? Would doing more lengthened partials require more recovery in that case? Or is it something else entirely that makes them more effective?
can u do one that is fun fun based backed by enjoyment? kinda tired of these science bs ma dog
Do you have any tips on pushing the reverse Nordic (close) to failure. I find it quite hard to gauge how close I am and I’m quite scared to fail on it haha
Yes sir, now we waiting for the best back exercises 🫡
Coming soon! Stay tuned
This is bad ass
Impressive reverse nordics. Goddamn
did legs ( plus arms &core) this morning… single leg extensions, full rom leg press, heel elevated smith squats (poloquin cyclist squat), deficit RDL…. then machine single arm preacher curl, weighted dips, captain chair weighted knee raises, and to finish off kneeling cable ab crunches
What about stiff-leg deadlift vs good morning? Saves you the axial fatigue.
That certainly works because it's the same hinge motion. I would use straps to eliminate the grip fatigue factor.
For legs i love myo reps sets
And for upper body myo reps Mach sets
Would you consider doing full upper/lower splits?
When you do the good morning, what would be good q? Do you only move your butt backward (or toward the ceiling) or do you also hinge at the hip? becuse im thinking of its benefital to hinge when you doing seated leg curl so would that be same with good mornings. Thank you
Happy to see reverse nordics on here! They provide an amazing stimulus, and as a bonus they look super impressive.
They’re cool! Glad you enjoyed the vid
I need Boogz to make a reaction to this.
would lengthened partials on the leg extension (using yoga blocks to increase range of motion and adjusting the seat back to get into hip extension be a good alternative to the reverse nordic? I find it super awkward and uncomfortable
What are your thoughts on training just to the threshold of where you begin to noticeably fatigue in a set, basically at the first rep that bar speed slows down, or even before? Would reducing the fatigue by not coming near failure allow for faster recovery times? Could one potentially have such a reduced recovery time that daily training would produce negligible systemic fatigue?
Accumulated fatigue would be much slower allowing for more sessions between deloads. Issue is hypertrophic stimulus is way lower. Can probably be balanced out by higher frequency and overall weekly volume to get equivalent stimulus
cant you also superset the leg press with calves because the weights are very similar, the fatigue from calves is minimal, and i dont see any way some calves could interfere with quads
Good point! You can also do that vs drop-setting
Leg press hurts my back, any better alternative?
Due to back issues I cant do good mornings . What is a good alternative or safer choice to add to the mix ? I already do the leg press (horizontal machine).
Deficit barbell RDLs
Great
Needs to be a video on least fatiguing leg day for my fellow leg day haters.
but how do you load reverse nordic curls? is it not that important cause you just increase weight at leg press ?
It's a difficult enough movement if down properly and full rom but you can try lifting yoru hand over head, holding weight over head or holding weight close to chest
My gym doesn't have a calf raise machine :(
Just do a single leg calf raise, easy to set up even outside of a gym
Next full body in 30 min? 🤔😁
No adductors?
How about back❤
I'm so confused...none of that hit any chest.
What about glutes
Dr Wolf (as well as fellow lifters), a genuine question: how do you stop making faces while lifting hard? I really don't wish to further age my face more than what time and gravity would, so what's the solution here? Or it's inevitable that lifting is just going to deepen those creases on one's face as those last reps get squeezed out?
Peak incel
I will guess - 30 minutes rest-pause set of barbell lunges on parking lot
If I’m tight on time I’m not gonna spend it on calves rather get an extra set in on each of the other exercises.
Also thoughts on reverse hyper?
Or content for actual sports performance as it’s mostly hypertrophy work.
For the algorithm
✝️💪
Failing on a Nordic curl is... 😳
My leg days are 30 minutes either way
I love the exercise selection but god damn the form on the reverse Nordics is atrocious !
Everything else... Perfetion.
0:45 I Don't recommend this if you have any lower back issues.
❤
😮
This isnt a leg day if it doesnt have squats
The whole idea is to save on time... which he mentions in the video...
Squats are overrated as hell.
@@joojotin the most proven leg exercise is overrated???
@@FrostyFingaz YES!
there is no way i will do good morning bruh, last time i did that my homie asked my sexuality
Every fitness "content creator" is ow saying "science backed" to make the viewer think whatever they're saying is legit.
Bro is.doing legs and then he flex his upper body. He s one of us. And who te heck can do nordic curls. Annoying:))
terrible