Why You Should SKIP LEG DAY
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- Опубликовано: 2 мар 2024
- Yeah, I said it.
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Edited, colored by Orestis Ioannidis
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Filmed in the Wolf's lair
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My podcast 'Muscle and Feels' with co-host Dr. Milo Wolf (@WolfCoaching) @MuscleAndFeels
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About the channel:
I am Pak, a scientist, a coach but most importantly, a lifter.
I did my PhD on "the minimum effective dose for strength" and currently, as part of the Applied Muscle Development Lab (NYC), my research focuses on strength and muscle growth. As a coach I work with individuals of all professional and sporting backgrounds, from elite strength athletes to busy professionals looking to get stronger and improve their body composition.
As a lifter, there's not much more to say than "I lift and enjoy training hard". Citations for the "I lift" part can be provided upon request.
This channel is essentially me rambling on about all things lifting, including the odd "hot take" here and there with the aim of helping other fellow lifters as well as inspiring non-lifters to lift.
Viewer discretion is advised.
Real doctor* no gimmicks.
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The legendary upper upper split
😂😂😂
Would be nice to have a brain day for once.
Push pull split 😂
Milo’s saying how to squat for leg growth? Dr. Pak saying to skip leg day 🤔
we know who to chose now
I was just going to mention this 😂
They’re trying to out science each other
hahahah I just watched it back to back
@ same!
But its NEVER okay to skip arm day
It’s not okay to even say it’s not okay to skip arm day.
Oh god nooo!
Purely anecdotal. I had a severe calf tear and my ONLY training for legs was the recumbent bicycle for time/volume/intensity (because I could avoid/control the amount of dorsiflexion) to rehab for 3 months. Leg measurements/"look" did NOT change whatsoever.
what the fuck 3 months???
i had what i would call a severe calf tear that i was bed ridden for about a month for and had to rehab for another month (i received a good good calf kick and smh had the brain cells to go do heavy rdls right after that)
like what the fuck did you do to that poor calf bro?
@@robirobi5950 Leg press calf raises with deep stretch. Ridiculously good exercise, just not my day!
"Get up from your chair..."
Nice try, but I'm not falling for it, that counts as leg day.
I only do leg presses, lying leg curls and calf presses for my whole lower body, full ROM, pause at the stretch, 4 sets of each, twice per week, the easiest and yet extremely effective leg workout that I can do, and I do it after arms, Its almost like a cheat compared to a guy that does squats and deadlifts, and the size gains just keeps comming.
Pendulum squat and RDL’s have gotten me the best results compared to BB squats and Deadlifts.
my boy upped the production value to keep up the quality info 💪🏻
My first view on your channel. This is amazing. This is the real entertainment.
Amazing content pak
I love this one. I agree with all of it. Awesome.
Love your vids
Dr Pak, You are the best. Period...
while Leg days are by far my favorite 2 day of the week Im still a big fan. Cant wait to see this channel grow, youre highly entertaining.
Love watching till the end for the best improv in sports science!
Your closing rivaled Dr. Mikes antics on this one.👏👏🤙
not like you had to tell me
Rumour has it, it is no coincidence that Milo released a video about squat technique for quad growth more or less simultaniously ....
This is what do. Three sets of deep squats. 2 sets of Nordic coils on Saturday 3-4 sets of calf raises. 20 minutes 1x/ week. Just to make sure my knees don’t blow out on me. Screw leg day.
My current leg volume is at it's lowest it has ever been (4 weekly sets of squats 2 sets isolation for hamstrings, 1 set deadlift, 2 sets calves), and my upper body has seen a lot of growth. Just having a lot more energy and time set apart for upper body makes it easier for me to grow upper body. I may return to higher volume for legs but it will take a while before I decide to make legs my focus.
Best 20 seconds video ever
Any vidoes on when you should wear a belt ? And how you measure for the belt and how you should wear it ? I mean, should it be around the hips, around the stomach ? Forgive the newbie questions please. Havent been lifting that long yet
This channel needs to blow up. Useable and logical bits and pieces of info minus the grandstanding and humblebrags from the other channels!
Bro started spitting straight bars outta no where 🔥🔥🔥
I ran upper focused and only train leg a few sets per week for the last three meso cycle. I enjoyed training much much more, consistency go up. My leg has been in maintenance and honestly I dun really care about their size. I think “training leg” has been kinda a culture and made a lot of people, including me, focused on what is supposing to be good, instead of what we actually want.
By the way: Nice book in the back. Love this classic by Delavier.
Lol I love the ending
I've never been huge into legs myself, but I do train them. I've always gotten compliments on my legs, even though I don't go crazy with training---I usually hit legs once a week or so. Even then, I did work up to 455 for 5 reps at around 165 pounds which was fun and used to get a lot of looks at the gym. I've always prioritized bench though, with squats as a good change in routine.
Very respectable Man!
I noticed more Asians like me have pretty big legs but smaller upper body, so I don’t really do leg day. I do upper body 3x week, but each day I start with split squats to failure, 1 set each side. It actually serves as a good warmup. I also do quite a bit of core work that ends up hitting hammies and glutes
I skipped leg day for the first 2 years of training because I bike a lot and my legs are naturally big. I've been doing like 6 leg sets this winter but I might just give up when summer rolls around.
You mean your legs are fat…
I skipped every leg day for last 10 years
Here are my reasons:
-If you are heavy walking is enough training (imagine walking on arms. They would be huge and exausted)
-Training legs takes energy, which you can use for biceps
-All protein are going down due to laws of gravitation (protein goes down from your upper body which makes it smaller)
-If you train legs too hard you won't be able to walk (to the gym ofc)
-Women don't like man with big legs and if you want pants you will look like from 90's with wide pants
Don't train legs kids
Incredible summary
What country you live in bro? I'm an asian and we Asian men suppose to have bigger calves and thighs, if we don't than that's not manly enough
@@adventure_power Poland. Sad that you have to train legs. You will end up in a wheelchair
@@user-xd6gk7mb2f we don't train legs in gyms, we Asians actually have great genetics at big calves and thighs.
I don't do leg days either. I combine my pull days with legs. It's not that grueling if you combine ham compound with quad isolation one day and vice versa the other day.
I'm 125kg...ofc a fatso my whole life, but my legs have more muscle than most guys. So I see no need to train them
Love this take tbh haha. Ultimately legs aren't that important for aesthetics compared to other muscles and a whole leg day can just keep like a chore sometimes.
What I find funny is that the new mindset is now that if you don't have 30+ inch legs you skip leg day. I get that bodybuilders want that but it looks ridiculous IMO.
I train legs quite frequently at least 2-3x per week without fail year round. My legs measure out at 27 inches which I'm happy with.
Personally, I don't want to put any extra size on my legs where they look like walking telephone poles. If they get too big you can lose athleticism and I enjoy still being able to sprint fast, jump high, and be mobile.
I think I realized that the reason it becomes especially difficult for me to have the energy to walk and move while deep into a cut is because of the atrophy of my leg muscles due to never training legs
Sometimes if you want to build succulent rotund meat, we have to do things we don't want to do. If you want to look a certain way.
I would say I have great leg genetics. I really only do legs for strength benefits because honestly, even though my legs would be big without training them, they are weak AF. My erectors are also weak so I get some training in on those during leg day doing RDLs and squats using the Roger’s Power Squat machine.
Ouf I was afraid, I have kinda flamingo legs, not that small but when legs are longs they always seem skinny 😂, and I like squat and deadlift, in fact just running seem to grow my legs better than weight training, but I don"t like jogging. I like the struggle for a gasp of air, the fear of collapsing, the burn, the dizziness and the multiple days soreness of heavy barbell training, so I was worried to have to skip this part of my training. It may look odd or weird but it is what it is.😅
When if I got tree trunks for legs and weak upper? Should be OK to skip leg day?
Yes, skipping legs & doing the bare minimum just once per Week instead of the „more optimal“ 2x per week frequency, will improve your recovery across the whole week & give you an extra day that you can use to grow your upper body.
Thats why I do full body workouts
So this video went from 'Why you should skip leg day' to recommending four leg exercises for two sets close to failure per week.
I was literally about to do squats, might do some bicep curls instead
East European genetics here. Big glutes, quads and calves with the cyclist upper body. I had to train for years just to get my upper body to match my legs without even training legs. It's a good thing too as I'm no fan of leg training.
I have big legs and calves already... I don't train them mainly because I don't wanna look like a that men's wellness category...
I'm blessed with pretty thicc legs already but my biggest issue is my muscles give up on me easily and I have a really low pain tolerance. Fortunately I have decent muscle toning in my legs.
My problem is that I like thick girls and if you have small thighs it makes them feel self conscious.
Dont shy away from machines either. The muscles don't care how you load them and for quads at least you can get great stimulus w/o the fatigue and technique tax of barbell squats
Lol, I actually don’t enjoy upper body training. I have been focusing on lower body training for the past year. I just do the bare minimum for bench pressing just to maintain at least a little respectable strength for a middle aged man. I have tremendous chest genetics so I can just look at a barbell bench press and my chest grows.
4:37 those poor 20kg bumpers... you monster
Not skipping leg day since day one 🌞
And to think that leg days are for tough SOBs... I cannot conceive a program without at least 2 leg days per week
why do you have drawings on your skin
LMFAO LOVE YOU
no fluff!!
You have my consent doctor. Pinky promise!
great
Another thing not mentioned is bone density! To increase bone density you need some heavy lifts, squat/ deadlift/rackpull... I know you young guys don't think about that but... My mother ended up in a wheelchair the last years of her life because she fell and totally fractured her hips, twice! Not something anyone should have to go through. Easily avoided, just do some heavy weightbearing exercises to minimize the risk! Skip leg day? Well, if you want to look like Johnny Bravo.... 😁
Heavy lifts for BMD increases do not necessarily have to be what we, lifters, deem heavy lifts. Google “The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis”
@@Dr__Pak Thanks, I thought that a bit heavier weight were needed. But... " eight to twelve repetitions to failure at 70-90% 1 RM," 🤔 If eight was the lowest amount of reps, how was that possible if the used up to 90% 1RM? This was a study with elderly people that most likely had low BMD already. If younger people were used, do you think 70% would make a difference in people already training or maybe heavier weight (85-90% 1RM) are needed?
Calisthenics community being aware about it for years.
l do one leg day a week now bro you dont need more after 25 years of lifting)
❤
It's like you're trying to compete with Dr Mike for the most insane/nonsensical intro.
Dr. Pak is surely an avatar of Slaanesh.
What Discopumper would say
Leg day is one thing you can't make me skip Dr. Pak. You just don't want people to catch up to your numbers.
Here people actually call the guys only training bench and bicep curls "the great tit mode". You know legs like sticks and hefty upper body. Always found the mental image funny.
I'll start training legs when women start training biceps.
I always skip leg day and do squats instead :)) I'm not joking, I don't train legs, I train the squat movement pattern. Problem solved! :)
1 . Chest / Back / Delts
2 . Arms
3 . Back / Chest / Delts
4 . Legz .
LOL let me say it, your legs supports your whole body, gain your legs muscles don't ever skip leg day. Bigger legs bigger the power output simple as that.
270kg squat > your opinion
SKIP LEG DAY
@@Dr__Pak bruda it's not an opinion it's facts.
instead of saying 'skip leg day ' you should've said, if a person's legs are not getting bigger with consistent training for years even, then don't bother training legs so hard.
Sorry; gotta build a rear that makes the girls cheer
Totally agree and I would probably train legs with more volume if I wasn’t blessed with the thunder thighs and the booty
what is leg day anyway ❓
Exercising your legs regularly = having common sense. But the point is that we shouldn't "beat them to the bone", or training them in a way that puts a lot of stress on the CNS... Heavy squats and heavy deadlifts are STUPID. Muscles and strength can be tortured even with low weights, if we adjust the design, speed...
Why common sense? >70% of the population barely meets exercise guidelines for general health, let alone lift 2-3 times per week
4:28 😳
I fkn hate leg day. But i gota to donit at least once a week so I can still wear shorts. Fkn kegs i hate my genetics too,lean long legs with hihg calfes insertion. Fk it. I still wont raise my volume so I ll just stick with my noodles:)
ρε φιλε εσυ δεν ραπαρες καποτε???
This is just wrong. If you're not doing heavy compounds, you are less of a lifter and less of a man.
is that a booger?
Squatter till I die!
So the tile should be “you should skip leg day because I skip leg day and want to feel better about myself”
As said on vid, I still train legs just with very low volumes because I can get away with that. Currently squatting 4-5 plates for reps and deadlifting 500-600lbs every week.
Lmao the guys probably doing more total weight than you doing 3x3 once a week
Leg training is hard work but pointless if, like me, you've been born with 2 pieces of string instead of legs! ☹
I will never train legs, simple as
L
Leg day skippers are looosers
The upper leg muscles are the least seen muscles you have lol Unless you wear short shorts like the 70s, nobody in public will ever see them, not even on the beach (my swimming trunks stop right at the top of my knee, as they aren't tight like a hipster). As long as you don't have bitch calves, you are fine....Every set of legs you do you could be making your chest an arms bigger instead. So why not do that?
Cope video
Truly
Bad take but good try.