How To Get Bigger Legs! (PPL: Sets & Reps)
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- Опубликовано: 2 июн 2021
- Alright let's go over the best leg workout for your PPL Split that will lead to some serious growth!
Click Here to kick your own A** in the 30 Day Program click HERE (remember you’re only one handy away): bit.ly/3igtiIF
So the biggest takeaway from this video is that you can always be pushing yourself harder.. Especially during a leg workout and it ins't about the weight you move, it's about your ability to stimulate that muscle and push it BEYOND failure. When you're hitting everything from Quads, Hamstrings, Glutes and Calves in one day then you know it's going to be a rough one!
SSETS/REPS:
Static Lunges: 4 Sets / 20 Reps Each Leg
Step Ups: 4 Sets / 20 Reps Each Leg
Low Bar Squat (Stay at the bottom): 3 Sets / 30 Reps
Walking Lunges (Use same weight as the low bar squats): 3 Sets / Failure
Dumbbell Stiffs (Let those dumbbells drift to increase the stretch): 4 Sets / 15-20
Single Leg Calf Raise on Plate (4 way): 4 Sets / 15 Reps of each angle
PUSH WORKOUT For SERIOUS GROWTH! (Chest, Shoulders, Triceps)
• PUSH WORKOUT For SERIO...
BEST Pull Workout For MASSIVE GROWTH! (Back/Biceps/Rear Delts)
• BEST Pull Workout For ...
Where I got all of my gym equipment:
bit.ly/RHPRIMO
#pushpulllegs #PPL #LegWorkout
Humor drier than the Sahara desert. Gotta love it
💯
💯
😂😂😂
Honestly though:(
for Americans maybe. In the UK this is normal humor
I love how he personally attacks us through humor and then kills us with a monster workout after😆
For real though
2:00 Static Lunges: 4 Sets / 20 Reps Each Leg
2:50 Step Ups: 4 Sets / 20 Reps Each Leg
3:27 Low Bar Squat (Stay at the bottom): 3 Sets / 30 Reps
3:38 Walking Lunges (Use same weight as the low bar squats): 3 Sets / Failure
4:09 Dumbbell Stiffs (Let those dumbbells drift to increase the stretch): 4 Sets / 15-20
4:26 Single-Leg Calf Raise on Plate (4 way): 4 Sets / 15 Reps of each angle
this comment needs more love. I really appreciate it man!!
Thank you for commenting the time stamps 👍
does lowbar squat means 10 reps per set or 30 reps per set?
@@aimmunism 30 reps per set
@@GavinJBerry-kq1jq holy shit, aight that means going light or heavy?
"Waiting for your Doge to sky rocket"
This man knows things.
I died when he said that Hahahahahah
If only Elon could pump my quads
Just did this. First real leg workout in a long time (my knees are dust). This workout reminded me of my dad (RIP) because it beat the shit out of me. Giving it 6 weeks before I call CPS.
That joke caught me off guard😂😂
🤣🤣
😂😂😂
Wait, you remember that and didn’t push it back?
Dam you Ryan. I haven't been able to walk down a flight a stairs without falling for the past 6 months.
🤣😂🤣
Learn to barrell roll!
But ur legs must be juiced then🧐
Bad news: I hit legs yesterday.
Good news: I don’t have to die, at least not today.
Nothing like a good leg day to clear out the small intestine!
After everyone, it’s how I maintain my weight 🤣
You tell me this half way though the workout? Fuck all of you. But also this is amazing.
2:06 Ryan’s shoulder, upper arm, and lower arm have the same geometry as that EZ Curl Bar in the background.
Nice catch, that was hilarious to see!!
LMAOO
Whoah
This work out is a killer. I left the gym today walking like Dwight Schurte from the office after a thigh curl contest. Great workout!
"hypnothighsed"
Dwight Schrute lol
You are seriously the reason why I work out. Thank you. I'm so glad I discovered you. Chicks help me of course for some things, but when a guy like you is looking at the camera talking to EVERYONE not just men. That's a complete game changer. Really appreciate what you're doing!!!
IDK HOW I HADN'T RAN INTO THIS LEG WORKOUT VIDEO UNTIL YESTERDAY, BUT I HIT THIS LEG ROUTINE YESTERDAY AND WOW.... I HAVEN'T BEEN THIS SORE OR HAD THIS SORT OF LEG PUMP IN OVER 2 YEARS. QUADS ARE ON FIRE STILL, AND STEPPING OFF THE CURB IS DANGEROUS BUSINESS THESE NEXT 2 DAYS. THANKS RYAN
I've been training with beach body workouts for years. just hitting play and following along.......wasting time doing the wrong exercises the wrong way, and achieving mediocre results to match. you on the other hand are a true pro. keep up the great work. cheers
An Athlean-X and a Ryan Humiston video came up in my feed at almost the same time. I chose the Humiston one to watch first. Glad I did. Leg day for me.
They tend to upload really close to each other a lot
God bless 🙏
Athlean x is garbage. You made the right decision.
Ryan just copies every single video Jeff does. If you watch Ryan, you're getting the watered down version that he doesn't understand as well as Jeff does.
@@jaredjordan7935 Jeff is more about form and how to protect yourself from injuries while Ryan is more about hyping you up to kick your own ass in the gym while also making you laugh.
Ryan’s one of the best RUclips trainers. I’ve bought the programme but not to follow religiously, I use it to replace a Training Peaks twice weekly conditioning gym workout…alongside my Tri training. Real progress and it IS do’able. A grown up telling grown ups how to have a proper workout… 10/10, gold star, tick, VG.
His program is the best money I've ever spent.....other than my divorce
Omg Train me!!!😩😩😩😩😎
Please and thank you
Same without the divorce aspect lol
i am thinking about buying it too, but not sure if i could actually do some of his very specific moves in a gym with a lot of people , could you give a little info on what kind of exercises is he focusing on in the program?
@@petertoth2865 Dumbells are the most widely used, some ez-curl bar, straightbar (deadlifts and squats), and a pullup bar; curls, tricep ext, shoulder raises (all 3 heads), rows, db-presses, flys, pullovers, shrugs......its a lot of reps of lower weights (humbling really)...I'm almost done with my 3rd time though and I still get sore
I did this today for the first time. It was pretty hard! After squats, I had nothing left and couldn’t do any lunges. Took me a total of 40 minutes. Had to beat my ego into submission just to do the insane rep ranges! Nice change of pace
40 minutes is extremely impressive. Took me 1 hour 47 minutes. I also did it after a full work day, but I don’t like excuses. I will be using crutches tomorrow and if I had a wheelchair it’d be that. I am convinced that you have been given a gift from the devil himself to create hellacious workouts. If I ever do this again, I will come prepared with a box of tissues and the finest tampons Walmart has to offer. My buttcheeks are so conflicted, it hurts to sit, but standing is much worse. I could’ve won a twerk contest doing the lowbar squats. My quads have been Dutch ovened. My hamstrings are pulled pork. My ego and all time low
Dude perfect timing. Leg day it is!
Really appreciate your generosity on here Ryan, great knowledge and breakdown on these workouts. Thanks! Keep it up
Not only are you a beast but the most entertaining trainer on RUclips....def getting your program
I love your sense of humor. Keep it going man. You have a great channel.
Thanks for your content and program. Best gains I’ve seen in a while since finishing the full program. I started it over... I haven’t figured out if I like myself or not.😅 looking forward to the future vids and next program and the guys and I at the fire station can’t thank you enough for the challenges. You the man.
Your humor literally makes me laugh out loud and after this workout I couldn’t even push my damn clutch in to leave the gym!
Hello Ryan. I recently found your PPL Split Playlist. So today i went through the legs routine. I am going to be walking funny for the next few days. Thanks for that.
It's me again. It has been 8 months since my last comment. I've stuck to this workout up untill my injury. Once i fully recover from that i'll get back after it. The results and feedback i got from this was/is awesome. Thanks Ryan.
When leg day is done it’s the most satisfying of all the workout days 💪🏻
Loving all the videos on this channel. I didn’t see it, but we need a full gym tour!!
How can ANYONE dislike this guy's videos.. freaking amazing info and he's funny
Ryan, I've attempted this twice. Haven't hit the recommended sets and reps yet. Brutal.
Always had trouble really feeling dumbbell stiffs, until you showed this variation! Thank you!
Looking forward to this! Could have used it this morning, but I guess I'll make use of it on the next leg day.
I bought your Gym program and it was the best $20 I have ever spent in my life. Thank you, I can barely even move my fingers to type this because my arms are so shaky and smoked AF. ♥️
This channel is really helping me out. I realize I need to hurt myself more.
This guy is the bomb, love the video, training ideas and his comments, and looks like he's huge, especially legs, so must be working. I'm in!
Always humored and humbled by your great content. Thanks much
Who else learns a lot from Ryans vids?
I think this is the best channel for workout... God Ryan🙏
Yep! Only found him last couple of weeks but he's good.💪🏻
Dont forget those damn long ass jokes 😆
I learned that I'm not the only F Bomb dropping twisted sence or humor somewhat perverted freak out there😅👌.. 🤔🤔Oh yeah I learned alot about muscle building too😉
The progress I've made utilizing the techniques in his videos makes me think every other fitness youtuber is out to sabotage any possible competition
This completely kicked my ass. Had to drop the 30 reps down to 20. I'm already sore and I'm scared for tomorrow. I'd like a video on your mobility work.
This dude is about to change my life. I’m looking forward to these work outs
Get ready, you’ll feel horrible.
Laying on my couch recovering. His workouts are legit
This workout tore me up, but it’s a bit quad dominant and for an athlete, I added dumbbell hip thrusts with a band to superset with low squats. I kept the band on during squats to activate the glutes as well. Enjoy!
Leg extensions are one of the reasons I’m double cheeked up on this Thursday afternoon
I dont know if I watch for the humour or the knowledge anymore but both are amazing
Dude you’re my favourite on RUclips absolutely hilarious
Every part of the body is growing as we put in mad work daily. Ryan!!! Good looking!
there is wisdom beyoned the fitness in these vids, absolutely love it
Just wanted to come on here after completing this workout and say I personally hate you and love you at the same time for putting me through that.
You had me rolling on this one Ryan. Keep it up brother.
I just got done with my leg workout... I can’t wait for the next one now.
No no no no more I wish I never come across Ryan I was so happy to have pain and no gain this guy shows the real deal and I am still shocked with the last leg excercises
Where was this good stuff when I was younger? Damn good info and great delivery
Million subs approaches. Hero.
Did this workout this morning and I was light headed and seeing stars lol killer workout !
Love the video, besides the workouts I keep watching to his of the wall analogies, some relatable as well haha
Thanks for the sets and reps info!
Literally one of my fav youtubers
Just gave this a go for the first time today. By the time I'd got to the deadlifts my day had well and truly been f**ked up. Thanks Ryan! 🤯🤣
The humor is always on point🤣👏💯
just getting back into lifting, your funny as hell and very inspiring, thank you
Hell yeah, about to go work out legs. I’ll use this today!
I don't care a lick about exercising or nutrition I just watch Ryan for his spot on humor.
Ryan, you’re a national treasure. You need to be at 20Mil subs.
Best video so far......Love the commentary
This was the sickest workout I’ve ever slogged thru. God damn I love your workouts
Wasn’t able to push the clutch in to start my car thanks to this leg day. Been stuck at the gym for several hours. Please send help.
Awesome as always
Ryan, you are the goat, always top notch content with low bull, Athlean-× can learn some things.
I got an idea, challenge Jeff to a work out see who drops first.
BEST Commentary EVER!!!
Those step up are killers🔥🔥🔥
Huge tips, thank you so much!!
Thank you! I was doing quads all wrong until I started watchings your vids. Now they BURN!
just did this workout. pretty hard AF. enjoyed, gonna go sleep now
This is another great video!
I think this is my favorite workout channel!
Ryan always has well thought out instruction, is resourceful, to the point, and even throws in Sex advice as an added bonus - a modern day Dr. Ruth!...LOL.
I been working on my legs at home and my workout usually consists of: Goblet squats, Bulgarian Split squats, standard split squats, RDLs, hip thrusts. I also do bodyweight exercises: Squats and walking lunges.
The Bulgarians scare me!...LOL. Because they're so damn painful and as Ryan says you're done after those, and I really do think about how shitty my life is!...LOL.
I'll try the step ups and the low squats.I've tried the Step ups before and didn't seem to connect with them, but will follow his advice of stopping three-quarters the way to keep the tension.
I do have a question regarding unilateral Calf training ( maybe Ryan can finally answer a question!):
My right Calf is grossly underdeveloped compared to my Left ( maybe an inch or two difference). I make a point of doing extra sets of unilateral calf raises on the right one. I been doing this for months and also have done it in the past without seeing an improvement. I'm wondering if I should exclusively train my Right Calf and not train the Left at all? I'm not a competitive bodybuilder or anything serious, just workout to stay in shape. However, it would be nice if they were more symmetrical.
Stared watching your videos about a month ago and now I literally have to manspread or Johnson & Johnson’s aren’t happy 😃 thanks bro!
This is probably one of the most brutal leg days I've seen. It's beautiful
You want to see brutal see 10x10 barbell squats
Loving the honesty
Holy hell. I know I can’t complete the amount of volume of this workout. Quite confident I’d pass out by the third exercise. Better get working.
Definitely interested in the gym workout you’re developing. $20 was well worth it for the garage workout.
I love your videos, I learn a shit ton and you crack me up the whole time.
Jajajaja small world meeeeho! Yo leyendo los comentarios y saz! que veo el tuyo 😂
Great killer leg workout!
Amazing tips! Thanks a lot!
Please do more giant set videos 🙏 Thanks for all the killer info
YOU ARE A REAL MASTER, MAGISTER MACROBUILDER
I came here to learn new leg exercises but Ryan made me train abs through laughing too much 😂
That ankle mobility at 2:54 though 🙌🏾🙌🏾
Love this dudes commentary.....
The humour and the workouts are 🙏🏼
I love his dry sense of humor. Epic
Awesome video , much appreciated.
Thank you I needed to hear this
Damn this channel is growing faster than my legs! Ryan, best exercises for traps, yep, i said it traps!
direct and no-frills. That's what I need!!!
Humor dryer than a nun’s nasty 😂👍keep up the great work 🤘
I just started watching him. He knows his shit!
Excellent workout 💪
I'm the messed up kid, love these!
do them daily now!
Very humbling...also a near death experience 😆
Thanks man now i do the squads properly.
This guys humor is gold
I love you Ryan !!! Hugs from México City
I love this guy!
Love the video