Fast, Brutal Leg Workout (SORE IN 6 MINUTES!!)
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- Опубликовано: 12 сен 2024
- Ripped, athletic body - athleanx.com/x/...
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By their very nature, leg workouts can be grueling for the simple fact that they are decimating half of your entire body in one shot! In this video, I make it even more difficult by proving how this can be done in literally just 6 minutes. Going to hit the hamstrings, glutes and quads in one intense leg workout by supersetting two classic leg exercises and adding in some technique changes to make sure it has the effect we are looking for.
With just 2 leg exercises in this leg workout, you can say that the routine is simple. That said, because of the way we are performing the exercises you would never say that it was easy! Start the sore in 6 minute leg workout by loading up two bars in a squat rack. One should be set up for squats and the other should be set low on the pins for stiff legged deadlifts. The depth of the pins for the stiff legged deadlifts will be determined by the depth that you can reach safely on a squat.
I for instance, tend to get just above parallel before my knees start to bark from years of degeneration and playing competitive sports. Since we are using the bar as an implement for performing box squats, the depth is going to be determined when the back of your legs or butt make contact with it. Given the fact that we are performing slow eccentrics however, you will want to take this into consideration when determining the weight you are going to use.
The second leg exercise in this legs workout is the stiff legged deadlift as mentioned above. You want to hinge at the hips and lower the bar down to the pins before driving back up using powerful glute and hip extension. With both of these exercises, you are going to start by performing 10 reps and then a 10 second isometric hold in the bottom position before moving on back to squats.
The next time you perform the squats you will want to perform 8 reps and finish with an 8 second hold. Immediately move right into the SLDL’s and perform 8 reps here with an 8 second hold in the bottom position after the last rep. Keep going until you have performed 6 on each exercise, 4 reps on each exercise, and finally 2 reps on each exercise.
The hold time at each stage is equal to the number of reps that you are performing. For instance, when performing 4 reps of a squat and stiff legged deadlift, you will be holding for 4 seconds at the bottom on your final rep.
The total amount of time that it should take you to perform all of your repetitions and holding time is 5 minutes. Given the fact that you will require some time to transition between the two exercises and catch your breath as well, the full 6 minutes of this leg workout are at your disposal and likely going to come in handy when attempting to get this done. Remember to keep your eccentric rep slow (3 seconds down) to accentuate the tension with tissue lengthening and increase the overall demands on the muscles.
For a complete workout program that shows you exactly what to do and how, when, and when not to increase and decrease your training intensity be sure to head to athleanx.com and get the complete ATHLEAN-X Training System. Start training harder and smarter by putting the science back in strength and watch how much faster your gains will come.
For more leg workout videos and workouts for your quads, hamstrings, glutes and calves be sure to subscribe to our channel here on youtube at / jdcav24
lol the day I decide to start on my legs you send us this video. nice
zac west Jeff just knows
Didn't you have any friends before? Because as you know, friends don't let friends skip leg day.
baconfromhell666 nah I don't got any friends and I work out alone at home
zac west 💪 As long as its done!
damn... alot of people don't do legs
Hi Jeff. I started competing in bodybuilding 1984. Started training in 1978. Even though I no longer compete I still like a good leg workout from time to time and I still remain in shape. But this work out, bar none kicked my ass! I'm so happy to share it with anyone I dislike. LMAO. Actually I think I started with two heavy of weights. I had to drop my squat from 175 to 135. And it did take me longer than six minutes. I want to thank you so much for sharing your knowledge and your videos with all of us I'm telling you right now that I appreciate it.
Karen
This works, I got sore on the 2nd rep.
Allan X Do you watch your back what besides green
@@kevinvasquez55 WHAT
@@kevinvasquez55 did you have a stroke? My brain hurts reading this..
No thanks to squats ! Hurts my ahoulders ! And I'm 66
The music is like the intense repeating "main menu" music for a modern 1st person shooter game.
I really love following your channel, but I have some issues. I've checked out the AthleanXX for Women channel and, well, it SUCKS. I get that women and men need to train a little differently, but that channel is SO dumbed down. I can't tell if they're talking like vapid drips because they ARE women or because they're talking TO women, but either way it's irritating as hell. I MUCH prefer your educated information and thorough explanations of the muscle functions. As a woman, can I just do these the same and only change the weights I ift, or would I have to do different moves to get a nicely toned and lean figure?
Melissa Miller Exactly the same here. They aren't "putting the science back into strength training" like jeff is. I would love to have a female equivalent to him but haven't found one yet.
Sophie, Exactly! They dumb it down so much when it's geared towards women. I love that Jeff is a PT; I think that ought to be a standard requirement for trainers. I almost feel like I'd rather invest the money into studying muscle function and physical therapy myself and apply it to what I know about fitness training. hehe
First of all, please don't ever use the word toned again. The top bodybuilders are injecting a lot of stuff in their asses, even men can't achieve that naturally. For women, since they have even lower testosterone levels, it will be much harder for them to build muscle.
You can train "like a man" without getting bulky or looking like a man. Men and women have the same muscles and muscles only grow or shrink, there is no woman muscle and man muscle.
Resantic Id like to think a vagina is a woman muscle.
Yes, men and women have the same muscles. However, men have more of a particular muscle fiber than women which makes explosive moves much more effective for men than they are for women. And women have more of a different fiber that makes them built for more endurance and so there are very slight differences in how to train for similar results. It's better for women to do more reps since they're naturally made for endurance and have shorter recovery times. They can do the same moves and lift heavy, but there are small differences. I just wanted to hear Jeff explain them since the women on the other channel are useless. And I'll likely keep using the word "toned" since that's a legit term to describe the more sculpted look of muscles and the strength behind that look. But thanks.
Your Sore in Six series is the BEST. And the dramatic music is obviously there so we have a reason to smile through this gruel.
Jeff changing leg day into leg minutes. Still gon skip it tho lol
:)) Definitely !
Noooooo lol
I need to do quick leg becuase I'm going to work 12 hour shifts. That really suck I cant workout an hour or more. I need to be done my workout less than 30 minute.
Jeff please do sore in 6min for calves.
He already did one.
TheObserver look when this is posted
Really love the way you marry science and training using proper terminology but also keeping it simple. I've been a long time follower and the sore in six minutes series is absolutely amazing. Keep it up bro
i'm getting all the exercise i need just by watching, amazing jeff!
I love the sore in 6 series Jeff. I appreciate you sharing the knowledge and I like when you do the exercise yourself to demonstrate.
One thing I like about Jeff is that he puts himself through these hell workouts that he recommends to us.
I want big legs!!!! So going to try this!!! Not at that weight but I will push myself! You guys are the best!!!!
I did this yesterday (8 MAR) with a twist, after each round row a 500 meter then continue. I am having a hard time standing / walking or really anything that uses the lower body. Jeff you are an evil genius! I will keep putting your sore in 6 workouts into my routine as they are brutal. Keep up the series Jeff - it is working :)
Perfect love INTENSE leg workouts. Thanks Jeff!
This channel is the most in depth and informational exercise channel, PERIOD.
Jeff can you please do more dumbbell workouts,i am 14 years old and i only have a flat bench and pair of dummbells
Mali Rovac go on Reddit fitness and read some routine ;)
Mali Rovac start selling drugs so you can afford more
Mali Rovac he has a lot of bodyweight workout videos, watch those, I do bodyweight only because like u I dont have much equipment and I have been making good gains
Mali Rovac I started when I was like 15 and all I recommend to you is this: take good care about your form and do not exceed the weight you can carry. I got a terrible shoulder injury that prevented me from working out for so many years. Pretty much just listen to everything Jeff says.
Mali Rovac Looks like I should open a youtube channel and specifically help the guys with no equipment. I build a seriously strong base with a single kettlebell (later got more) a pullup bar and nothing else, and when I walked into the gym the first time I pulled 400lb, messed around for a month, got to 500 then moved. again nothing but bodyweight, kettlebells, surfing and sex. Now back on the gym since mid october, took a family vacation for 3 weeks in december, and I'm pulling 550lb now. I know for a fact that 5 months of training can't do that so it must be the base I built out of the gym. Looking at my comparitively weak 250lb on bench press it makes sense cause I always hated pushups, oh and I have to mension it was stuck on 220 for 4 months before anything changed on that, purely because of how untrained my chest is. I powered through the benches with tricep and front shoulder (lots of overhead work), but when my pecs caught on things started falling into place and I can work towards a 300lb bench press along with a 500lb squat and a 600lb deadlift, which would be flipping amazing.
When Jeff uploads this after leg day!
Loay Alawdy yeah I worked out legs yesterday
Loay Alawdy for real😭
Loay Alawdy Same rip legs
Same, but I hit them twice so it's all good
Dear god - I can't walk properly! I'm at work and I'm hobbling after doing this yesterday! Brilliant workout - love it!
I LOVE GETTING TO WATCH JEFF DO THE WORKOUT!!! helps put everything together for me
I hate working legs...but I know it's important that's why an intensive workout will do the job...calves next!?
Legs are my favorite to work
W00DY L0C0 yeah calves next!
I love working legs. It's just the rest of me doesnt. lol
W00DY L0C0 lol every day is leg day for me. 3 times squats, 2 times deadlifts, 3 days rest
W00DY L0C0 I can't stand ab workouts. Legs I quite enjoy
Finally! Can't wait to do this one. The previous ones delivered as promised. I'm enjoying working out more because of the SISM series.
home gym team - replace barbell sldl with db sldl - sldl meaning, straight legged deadlift. replace barbell back squat with a db goblet squat. you may need to up your reps depending on your weights.
merry christmas.
Happy easter
Excellent coaching! I like the detailed communication related to the muscle groups' color mapping of the muscles. I had a great bicep workout.! Thxs. LG
Hi Jeff! I was wondering when was the best time for a workout, in regards to food and other work activity. I'm new! (Sorry) Workout before work, and keep it going all day, or afterwards to finish it off, or both? Before food, after food (after x amount, of course), which is better? Thanks!!
LovesMusicandLife u better be ripped by now but dont work out on a full stomache maybe a banana on your way out
LovesMusicandLife whatever works for you is the best time for you
whats up jeff dude i did the sore in 6 min legs workout it was brutal i actually despise you for coming up with that workout not really tho. i only did one plate since it was my first time. but in the middle i feelt it alot more on my lower back then my legs it still was intens af thx for this leg workout man looking forward for another one of your leg workout peace!!
sore in 6 min chest
Great video. I have to say one of my faves in the 6 series. Background music was really motivating.
Jeff, shouldn't you keep a neutral spine instead of looking up while squatting?
Andrew Jung no its chest up back straight i believe
Papi0321 oh
It's a high bar squat, it's safer for the spine the way he does it because it prevents from lowering the chest. Low bar would be totally different.
ya thats what i was thinking too--form looks good but cervical spine is hyper extended
his spine seems straight, his eyes dont turn his spine
Gday i have been watching your videos on my T.V which doesn't let me click like. Only on the mobile can i do this. I am so impressed on how you give guidance and tips. especially as i am a hard gainer. It is good to know you were once the same. That helps so much to learn from someone who had been there. I have been training 6 days now. I have learned to eat properly and train correctly thanks to you. I have gained size slowly but surely. Mainly from eating correct food at the right time. I use to hardly eat much at all. My mind set has changed dramatically all from your videos. Thank you and i and so glad to subscribe to your amazing Channel. Your my personal Dictionary for a better mind and body. I have pressed the Bell to always keep up on your updates. I am from Australia. 👍👌✌Thanks Champ.
2:10 - here it starts!
The best educated body-sculpting channel on RUclips.
Oh man every time I watch his videos I am in bed and get so motivated but I can't go to gym now 😂😬who argees?
I feel you. My gym is closed for the next 5 days (moving to a new location). This sucks...
Alex Vander Vorst yeah man this sucks
Thore Meyer thays how i feel every night when im looking up vids for my next days workout suggestions lol.
For real man! Haha. I always watch 'em at the end of the workday (like right now) and take my pre-workout right beforehand. I'm always wayyy to pumped while watching xD
me too with the exception my gym is open through the night and i go to the gym at 01:00 a.m. 😂
a video on preventing hemeral head pain , bicep tendon injuries and training would be awesome
3:55 and people say Jeff's legs are small
Squats
- 10 reps// 10 sec hold last rep
SLDL
- 10 reps // 10 sec hold last rep
SLDL
- 8 reps// 8 sec hold last rep
Squats
- 4 reps// 4 sec hold last rep
Squats
- 2 reps// 2 sec hold last rep
4:55- rich piana would be proud of that vacuum
I'm a new subscriber. Watched this video as a recommendation from a friend. I can't do the exercise as I broke my back in the Army and am now disabled (thankfully I can still walk). I want to learn the most I possibly can about exercises aimed at leaning down as I have started gaining weight since I am unable to do the workouts I used to do. Thanks for this informative and detailed outline, I look forward to finding more
calves next pls is also a very important part of the body and hard to make it grow...thanks jeff good job.
You are a champ Jeff, best in the business
do chest back or abs
Tim Sullivan there is one sore in 6 for lats, go check it out, it's awesome and totally works
Mohammed Motorwala just came form that video
Finnally, the video everyone wanted in this series, thanks Jeff
4:57 that is how I look when I realize tomorrow is leg day
My quads were unchanged, unharmed, but my hams were sore the next day! That only happens every lunar eclipse, so it was nice to feel (although hard to see) that they were still there! Great workout, and I dug the "Expendables" type action music....very fitting.
I'd like to walk away from doing legs this week. But I don't think i'll be walking much at all this week, if i do this.
Nice. I would like to see a chest video next. For a while now I haven't been able to get that good sore feeling after working my chest out
Guys I just realized that Jeff's knees are weak and his arms are heavy I wonder if he's ever vomited his mom's spaghetti... if you dont get the reference I'm sorry
He’s nervous but on the surface Jeff looks calm and ready
To drop bombs but he keeps long forgetting
I found the more you do legs the more you start to enjoy it, like I do 2 leg days per week combined with shoulders or triceps something fun and I've grown to enjoy leg day!! 225 is feeling lighter and lighter!
...I'm going to die. lol Anybody seen one for the chest yet?
He hasn't made one yet
Smilecss wonder if it's on purpose?
Shakir - yes, because Sore in Six Minutes quickly becomes Heart Attack in Six Minutes, and there goes the Athlean-X brand. :)
Damn you, Jeff Cavalier!!! Did your Sore in 6 for the legs AND calfs in the same workout!!! My legs are sooo damn shakey now!!!! Hahaha I love this series, it's helped change up the pace of my usual leg day. Don't stop doing this, please!!!
Sore in 6 minutes legs bodyweivht edition pleaseee
This is awesome. I am going to try this next week.
i love this channel and everything about it. However, i do believe that Jeff isn't going low enough on the still leg Deadlifts
Jackson North you only go as low as your stretch will let you while keeping a neutral spine
I believe Jeff has some problems with his knees, that’s why he isn’t going lower.
I lover his video's and love trying them. this one looks really tough, but worth it. Thanks!!!
Please do abs,every time i (try to) train abs i cant feel tension in them
Dragon flags.
fyrick24 but that doesnt solve my problem
Стефан Урош IV Душан Немањић се преврће у гробу He has a video up actually, abs in 6 minutes or something, but it isn't part of the Sore in 6 Minutes series
tilt ur pelvis back before each core exercise, if ur back is flat, u know ur tilted it correctly, then do each core exercise that way, ull feel it then, thats the correct way to do core exercises anyways
that's because you aren't using your abs to do the abs exercises, you are using your hips flexors, tight your abs and contract your glutes, you'll feel the sore instantly, sorry for my bad english
My favorite day of the week. Thanks Jeff.
3:54 and people say he has no legs
Best series ever! Can we get more versions for legs please
but where's the calves??
Do calf launchers
Raja Rajareivan: “but where’s the calves??”
Here:
ruclips.net/video/MuD58rqj8SE/видео.html
The music was timed perfectly to the reps!!!! Going to do this workout at the gym today.
Everytime I do legs my ass gets super sore!
Tried this today, along with a few others inspired by athlean x and holy hell were my legs destroyed afterwards. Barely made it to my car. Keep the good advice coming Jeff!
NOTIFICATION SQUUUUUUAAAAT 😂😂😂
Jeff, you taught me to start doing more of exercises that I hate and tonight I went to Anytime Fitness and dominated the squat rack. I always hated squats but after tonight's workout, ouch, and I love it! Thanks for the motivation! I may have to try this.
Love the vids, but the camera work was to close on this hard to see form.
Hey Jeff, I’m looking forward to the sore in 6 minutes bodyweight leg workout ;)
Sore in 6 minutes for forearms please!
Hue Janus Or hammering re-bar through a stone with a sledgehammer.
Ajay Grover slow spider curls, Reverse Barbell curls, hammer curl static holds and farmers walks with the heaviest weight you can hold until grip fails. You can do them in a circuit. I assume hanging from pull up bar with a tight grip until grip fails would be good too...
Deadhang for 6 minutes
I never last that long, but I'm always sure to alternate so each arm is worked equally. If I go 6 minutes on forearms, then I'm just burning muscle. Stick to 3 minutes with a quality muscle lubricant.
Also there are some really fun ones I like to do like one arm deadhangs while doing forearm curls or pinch gripping plates and trying to rotate it all the way around
You Are Spot On. & Your Excercises are Very Informative Thanks. This Leg Workout Was Excellent. Wore Me out
Who has watched the video and still skipped the #legday?;D
Awesome content guys, keep it up. Also can you do a video about dumbbell vs barbell bench press?
that epic music all for 5 sets of half squats and light ass rack pulls... jeff pls
Brodion L Dude, just saw your videos and your less than stellar squatting form. And you're criticizing Jeff? puh-lease.
pfriz less than stelar lol thank you for your criticism that was beginner me. Im getting close to squatting 4plates ass to grass now :^) jeff however has probably like 10-15 years of training more than me so higher standards for jeff
Brodion L Great, so where are the updated videos? Are you also 41 years old or more? If not, are you confident you can accomplish a fraction of what Jeff does when you get to his age?
pfriz im not a fitness youtuber brah those vids were to show form on lifting forums so people could help me squat with a more "stellar" form lmao I dont need to prove shit to anybody. jeff, however needs to step up his game cos ive seen him deadlift 5 plates so those 2 plates baby weights should be just a warm up
Why does he need to step up his game? You're missing the point of his videos and you may also be unaware of his history with bad knees. He never claims that he can break weightlifting records. He shows people how to build muscle in the most correct and safe way that he knows and believes. You gotta know by now that when you criticize someone who is proven on here, it's put up or shut up.
This my new workout program.. The 6 min workouts ......thanks Jeff for the great podcasts.....#8...have got few injures so I work around those..but should be allgood ,,and jumped on ur podcasts to find me a new workout to get back into it after some time off the gym....,
what is this thumbnail ur posed like a tumblr girl
Yesssss- bout to try this NOW. Love these "sore in 6" ....u crazy u crazy
About time holy shit Ive been waiting for you to drop a video like this
This music is sooo intense ...the camera man is on point and the shirt tops it off...🔥🔥
Jeff, do you think you could do a video on what to do if you strain an adductor muscle and the recovery process involved because I strained mine and I don't know much besides switch between ice and heat and resting it. how long does it take to recover, what exercises should I do after its healed, ect. anyways I love your videos, they have helped me a lot so keep it up.
Yes I was waiting for this!!!
jeff you are an awesome coach i love being in the athlean x family
Can't wait to do this tomorrow morning !!
Hey Jeff. Please do a video on joints. Health and well being of connective tissue is largely ignored. Ironically they are the ones, instead of muscles that take long to heal and hurt like hell. Pls also talk abt how your joints have been over the years.
How about a warm up/stretching legs out video for leg day. I always struggle on a warm up and never feel ready for the squat until 3rd/4th set
Please upload a video pulling the markers out to draw the quads this time and what exercises target those areas. Haven't seen a video about that yet. thanks!
Jeff it's 2017.
Awesome video as always.
I think Jeff should do a video discussing plyometrics, explaning what it is and its pros and cons. His explanation videos can be very informative and helpful.
I just did a home workout version of this. I don't have any barbells or dumbbells at home, but I have a small 20-lb. end-table that I used to do goblet squats and the deadlifts, and you'd better believe that I felt it -- not just in my quads and hamstrings, but in my core and lower back, too!
Jeff can you please make a proper diet video for beginners who want to bulk up? I see a lot of videos but they are all usually training for competitions, not for just every day life. thanks 👍
you should make a at home version for these mini workouts, my girl busy with exams and don't have the time to get to the gym always. This is great but it takes more time to prep for gym than all of these combined.
amazing ! do one for calves !!!
Isn’t this EDT -Escalating Density training Simple but effective ..Nice one.Thanks ,Jeff !
A sincerest Thank-You Jeff!
By far my favourite series you've ever done!! But are we supposed to do these as a kind of 'finisher' after a full workout or is this a kind of way to get a fast intense workout in when you don't have much time?
fast intense workout when you got no time. This are more meant to activate mind muscle connection but a great workout themselves, although don't make them your main workout. Do it once then get a normal 30 min or i dunno how much you want workout, and when you got no time do it again.
First RUclipsr to ever lift weights to violins other than electronic bang bang music
Yes! This is perfect, you have some real great videos however you could use a few more targeting the legs/cardio.
I'd love to see a video on the stiff-legged dead lift. Technique, range of motion, grip, etc..
Do you have anything to strengthen shin muscles? the hip- hinge video really helped me, but I can't get very far down without feeling a ton of tension in parts of my hamstrings and calves. I used to have flat feet and the my shins were pretty weak [used to get shin splints]. the weakest part is especially the outside balls of my feet (have sensitive spots on the balls of both of my pinky toes]. I can hardly lift those toes up lol.Good stuff though! Love the videos. You have helped me greatly. God bless you.
Can you get stronger or a good workout using resistance bands,great series great channel. Watched a review of your channel on RUclips are it got top review
Killer lower back and core workout as well 👍🏼👍🏼
I luv leg day. I will try this. Thanks
Thanks Jeff for this video. Helps expand my own training repertoire.