*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/perfect-leg-workout If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Exactly lol, but God it's definitely a really good workout...it's very dreaded but I will tell you, it will always suck, but the more you see results, the better you really start to appreciate it, thanks Jeff 👊👍💪👑
A did these on Monday and the perfect back workout yesterday. Thanks to you and I'm mostly immobile. I'm literally crying when getting up. Haven't been this sore since the first day I started working out years ago.
I'm 50. Recently watched a whole bunch of Athlean X videos during lockdown. I've replaced Leg press, leg curls, and extensions with Squats, deadlifts, RDLs and split squats. No more knee pain! I wish I'd found this channel years ago! I can shift a load of weight without knee pain!! Leg day is enjoyable again! Great stuff!
Used to do those all the time. Deep down I felt like I was just half assing after months of doing the same thing. Now started doing his perfect series and I realized how weak I truly am, and how much I've failed to train all muscles efficiently. Now im sore af
1. Barbell squats 4 x 5,5,10,25 rm 2. Posterior chain - 4 x 25,10, 5 5 A. Barbell hip thrusts B. Glute/Ham raise 3. DB Bulgarian Hi/low split squats A. 2 x 10-12 rm each leg B. 1 x failure each leg 4. DB TKE drop lunge 2-3 x 10-12 rm each leg 5. DB Adductor Goblet squats 2 x 10-12 rm each leg 6. Hip band ladder finisher 1 or 2 x ladder to 10 reps
Since I've been taking your advice seriously all my workouts have changed. Not only have I created an even greater passion for training, but I have also started to understand the science of what I am doing. My results are rapidly increasing, I feel much stronger, I'm starting to look much better and with persistence and patience, I'll be a beast athlete..! (already am a beast) Thank you so much Jeff! Keep up the great work!
@EZNitro _one of the best exercises I can think of without equipment is standing upright facing a wall, then standing on your toes and keeping in the position for a few secs then back down. Repeat this and also hold the wall with your hands for balance
Barbell squat: 2:55 Barbell hip thrust(better strength option) or glute/ham raise 4:51 DB bulgarian hi/low split squats 7:59 DB tke drop lunge 10:05 DB gobleg abductor lunge 11:18 Hip band abductor goblet squat 12:19 Overall workout 13:06
@@barrywheels6405 I too thought I could get by just doing whatever I could find for free. I then went to his site, asked his staff for program recommendations, got what they suggested and made awesome gains. There is a lot more to his programs than just how many reps and sets of each exercise. I'm happy with my purchases.
Seriously. After this COVID 19 lockdown, Ive been reflecting about all these years going to a crowded gym, everyone sweating and spreading their germs everywhere in the equipment, breathing other peoples air, thinking about it and realize its not the most sanitary environment. The less people, the better, definitely a life goal to just have my own gym where I can workout on my own or with ONE more person. You dont have to worry about people hogging equipment nor spreading their germs. It is a body builder's dream indeed.
I feel you on there. I happen to have only a few pieces of gym equipment (when I didn’t have tine to go to the gym). And to be honest I’m making more gains now then I’ve ever made at a regular gym. I can hog all the equipment I want, no missing exercises because someone else has equipment. I highly recommend it if you can manage to get a few pieces over time.
I can survive university. I'm Rachel They can grow but the majority or calves are genetics if you have genetically small calves there gonna be pretty small no matter how you train. But just wear pants lol
Jeff, I was reducing my weekly workouts due to excuses (personal ones), but I just woke up and I felt the need to workout, I missed it, I needed to improve myself. So, I stumbled upon this video and it gave me the motivation I need to really workout hard like I used to. Thank you so much for the inspiration. Keep up the amazing work.
It's at least 16 sets. Let's say you need 45 seconds for performing a set and take 1.5 minute pauses between sets, that's 16*(.75+1.5)=36 minutes. If you're really focused on your workout, it's possible in 45 min I guess, but it's not easy
helacurrygew with that intensity you start to either radically drop the amount of reps, or the weight.. he even says in the video that you (should) rest about 3 minutes between sets for the squat. For the other assistance excersises of course you can go lower, but for compound movements like squat I wouldn’t go below 2 or better 3 minutes.
Barbell squat: 2:55 Barbell hip thrust(better strength option) or glute/ham raise 4:51 DB bulgarian hi/low split squats 7:59 DB tke drop lunge 10:05 DB gobleg abductor lunge 11:18 Hip band abductor goblet squat 12:19 Overall workout 13:06
Just did it best I could, no weights yet except for the drop lunge but I plan on nailing it by the end of the year. Dude, you're helping me more than any physio or back/knee specialist has yet. THANK YOU SO MUCH!
I’ve been training for years, in an advanced lifter and this workout made me sore as hell, if you give 100-% effort this is a top workout. Also that side to side bend ladder is crazy, gives serious pump on muscles area we’re not used to train: definitely an A+ workout right there and for free, thanks Jeff ;)
Ian Hudon can you please clarify the first exorcise for me....is he saying do 5X, 5X 10X, 25X set FOUR TIMES?! or is he saying, you just do 5, 5, 10, 25 once?
@@jonmayes3262 1. set = 5 rep as heavy as you can do. Rest 3 min and then do 2. set = 5 rep as heavy as you can do. Rest 3 min and then do 3. set = 10 rep as heavy as you can do. Rest 3 min and then do 4. set = 25 rep as heavy as you can do. Then your finished with the squat.
I did a few sets of single leg body weight calf raises/declines after and I immediately regretted it 🤣🤣 I’m gunna have to go to my date in a wheelchair 💀
@@connermunden1023 I've done it more than 10 times now and the soreness isn't bad after I do it now. The first time is going to suck ass though. I'd actually tell you to only do half the workout and go from there. build up to doing the full workout.
@@ajmulenga2532 yes. I'm stronger and more explosive in my legs than when I first started. I feel faster as well. I've done this workout like 15 times now.
I've been doing the TKE drop lunge for about a month, and even on my inconsistent schedule (talking one or two workouts a week) I can already feel muscle on my quads that I simply didn't have before. I love this move as a replacement for machine leg extensions
Hey Jeff, I just wanted you to know that you've been a huge inspiration to me. Before my motorcycle collision I trained hard towards the Marine Corps but then became medically disqualified due to the injuries from the collision. From the hospitals, healing from the injuries, and overall impact from the collision, I lost all of my definition, lost my muscular size, and shot up to about 200lbs. Before the collision I was right around 145-150. Because I had to actually put in the work to go from fat back to muscular, I had to learn many lessons that I never knew before. I'm now taking the CFT course through ISSA and I already know so much of the material both from what I've had to learn in the gym and from what you've talked about in your videos. You've been a huge inspiration to me and many others and I hope to become that same inspiration to others in the future. Thank you! 💪😀👍
Best advice, technique and tutorials anywhere on the net. Reason why, you are honest. You're not trying to hide anything from anyone in order for them to buy something from you or join your program. The education you give is worth fucking gold and it's free on the net. Great, great work and a great service to people.
Yes, that is absolutely true. These exercises he mentioned are very good, but i still cannot incorporate them into my schedule because they're all bro split styled. I dont have time to workout 2-3 hours xD that is not my day job
@@CRypt3R I mean if you are doing legs you already have the glutes, hams and quads covered. Add the abductors and adductors to your accessories, it shouldnt take longer than additional 5-10 minutes to cover them as well.
I'm a physical therapy assistant and I love watching your videos it's like I'm in school again I implement everything you do with my patients even though I work in a geriatric City I modify it so that they can do it and I get great results I even use them in my workout thank you so much .
I’m not the expert here but I’ve always used mountain biking as an alternative to leg day, mountain biking works every leg muscle and is a great form of cardio. I’m lucky enough to live in a very mountainous area
@@BloodReaper95 yes of course! I train them intensively, unfortunately i have short gastroc, which slow a lot the muscle gain... So my calves are my weak point, even tho i train them well :/
Thank you Jeff so much for all the great work and informations and science and everything you do for the people. Really really thank you from the bottom of my heart. You R the Best ❤
Sees its a leg video: 👀 Sees the muscle markers:👀😏 Jeff: “There will be no muscle markers for the glutes” 😑😒 Also Jeff: “Jesse volunteered but it ain’t gonna happen guys” 😤🤬
Thank you for this great workout. Specifically the tip on heavier box squat before the working load. This one tip has changed everything for me. I am a former athlete & have a bit of an arthritic hip & bad left knee from surgeries years ago. I had been doing less & less squats & more leg press over the past few years because of the difficulty getting squats going & knowing I wasn’t getting down to where I should be. By doing the 10% heavier box squat set first, I now find that I’m getting down into the proper form for my working sets. Have not been able to do this in years. Already added a half inch to my thighs in 1 month of doing the perfect leg workout. Thanks so much!!
7:59 Dumbell Bulgarian works Glutes and Quads. Do not use arms to pull dumbells up. Quads - No lean, drop arms up down. Glutes - Lean forward, turn arms in sprint pose.
I studied kinesiology in college and am currently en route to get into pt school. I can't get into a "perfect" calf workout, but I can recommend a good way to train them. Do sets of a standing calf exercise, and a seated calf exercise. Briefly put, you have two major calf muscles; the gastroc and soleus. Standing works them both but mainly gastroc, and seated isolates the soleus. I could explain why if you were curious, but this is a long comment as it is haha. Try those out, try out doing like 100 reps total of each of how ever many sets. Have fun with it.
Do fast sprints and sled drags. Most people train the calves wrong by doing hundreds of reps, this only trains the slow twitch muscle fibres which are very efficient at synthesizing ATP and won’t get much bigger. Sprints will recruit the fast twitch muscle fibres which will grow in size.
This is the perfect series I'd been looking for, a true scientific, anatomic interpretation of the exercises to have the most efficient, and result driven workouts. I'm slowly starting to incorporate the different exercises in this series, I can't wait to see the results in six months, the other comments make me feel more confident in the routines too.
Jeff could u make a video with a perfect push/pull/legs workout plan, it would be awesome to see what exercises You choose and why :) thanks for You amazing work! Glad We have someone like You there to help us :)
Holy crikey. My legs were shaking so much it was unbelievable. And the way my legs feel afterwards is something I have never in my life felt before. I can't walk but I feel sooo good. I have done pilates and barre classes before and they barely made my legs shake. I was shaking to an absurd degree by the end of these reps. On a few of the sets I had to stop early because I was shaking so much.
Squat: 2:52 Barbell hip thrust: 4:50 DB Bulgarian hi/ low split squats: 7:35 Bodyweight Plyo squats: 8:43 DB Banded drop lunge: 10:03 DB goblet adductor lunge: 11:15 Hip band ladder finisher: 12:09
You’re awesome! Really digging the detailed breakdowns and emphasis on ALL muscle groups. Your my go to trainer on the gym and have kept me motivated buddy. Best shape of my life 💪🏻
it s been years since i ve touched a barbell plus properly train legs since i ve been focusing more on calisthenics. But man did i need these great exercises? !!! Back on track for leg workouts .. thanks Jeff … All of your videos are super ! Great information each time ✌️
Just finished another 'Perfect Legs Workout' and feeling pumped; added to my own calf-workout, it really IS the most comprehensive leg regime I've come across...The banded drop lunges are a revelation and have really elucidated me somewhat on human locomotion i.e. I didn't know that it's pushing the knee backwards that activates the quads (when resisting the band)
Hey guys, I've been a big fan of Jeff for a while and have decided to loosely follow his perfect routine while in quarantine (I say loosely because im physically not able to do a single rep for some of the workouts). Im down to record my review and journey while lifting if people are interested if it is worth starting this program or not. Im just an average joe and not a pro lifter so bare with me if I struggle on some workouts, Just let me know if anyone wants me to post my workouts and honest reaction over the next month or so. Ill be recording them in case!
Good luck! Please update us in the comments section too! I've also been starting to take his workouts seriously. A lot of the stuff I never had the equipment for like the bands and stuff, but I finally bought the bands and been trying out
Yeah like how are you going to do bicep + tricep + calves + back + shoulders + abs . When this already takes an hour and more. Im in the beginning phase and i dont know how to work out like this. Should i only pic certain workouts , so like im doing my own full body workout?
@@resinds.p4898 these perfect workouts are not meant for a full body training , you dont do all of them together, max 2 , otherwise it easily becomes overtraining
these take like 50 minutes after you do them like 4 or 5 times. They do take a while to figure out the first few times but after that they get a lot easier.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-leg-workout
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
ATHLEAN-X™ haha Adam giveaway . F off
Second chance ;(
Anyone ever win this? 😂
Nice thanks for that vid!
dammit
What brand of wheelchair do you recommend after this workout
John
Any brand will do,but Chinese
The one that you can drive with buttons
@@smuvraccoon3078 how did he break his back plz m8
@@santicheeks1106 the one Stephen Hawkins has
@@stonedsloth6367 yes
I used to dread leg day.
Now I dread it more. Thanks Jeff!
XD they had us in the first half not gonna lie
Lol
Quads suck 😫😫
Exactly lol, but God it's definitely a really good workout...it's very dreaded but I will tell you, it will always suck, but the more you see results, the better you really start to appreciate it, thanks Jeff 👊👍💪👑
So do i
2:55 - box squats
4:12
4:36 - Bar hang
5:07 -
7:58 ( 8:15 8:25 )
8:49
10:06 or leg extension machine
11:18
I think I should hang myself
why didn't he train the back of the leg ? something like lying leg curls or smh!
that's my question :/
Thk you...
Full summary: 12:06
@@omirhosny2188 the second exercise
A did these on Monday and the perfect back workout yesterday. Thanks to you and I'm mostly immobile. I'm literally crying when getting up. Haven't been this sore since the first day I started working out years ago.
You need to watch the video about if you can't get up, your abs are too weak...
Lmao!!!😂🤣
@crazy redneck
Hilarious!!!!!
😂😂😭
lmao
muscle marker on glutes or i unsub
Lololol
LMAO
If he engages his glutes, the muscle marker will be swallowed up
😂
haha
Jeff blinks girls across the bar with two eyes to avoid imbalances
Lmao
@@Jake-jf9ij LMAO your name
He doesn't go to bars.
BIG CHUNGUS the bar lifts him
Worldwide FunnyGuy not funny
your lung capacity is admirable, you did the whole clip in one breath.
It's an underrated comment bro
There are a few cuts
😂
He is Eminem
Covid-19 proof lungs
I'm 50. Recently watched a whole bunch of Athlean X videos during lockdown. I've replaced Leg press, leg curls, and extensions with Squats, deadlifts, RDLs and split squats. No more knee pain! I wish I'd found this channel years ago! I can shift a load of weight without knee pain!! Leg day is enjoyable again! Great stuff!
Used to do those all the time.
Deep down I felt like I was just half assing after months of doing the same thing.
Now started doing his perfect series and I realized how weak I truly am, and how much I've failed to train all muscles efficiently.
Now im sore af
im a teenager and i have knee pains with squats and stuff, is that normal?
Im 39. I recently watched a whole bunch of Athlean X videos
Wait, it was enjoyable at some point?
*Disliked* Jeff didn't use the muscle markers on glutes
TheProsico head ass boi
TheProsico immediately stops video 😂
Naw the way RUclips set up now they can't handle all that glutinous maximus
Rip glutes.
Sadly 😒
Amazing that this is free. Thank you so much for putting this out in the world Jeff. Your stuff is amazing.
Zachary Harriott technically it isnt because your using wifi for it which costs money 😂
SoutherlyTag67 stfu
Why should it not be free?
Jonas A. Because most trainers want you to buy their stuff
yea … do all of it, then you'll curse his ass
I hope Jeff make content forever. Dudes gonna be shredded beyond his days on earth
He better find Jesus or he will be shredded in hell.
At 6:45 u can see his dick
@@Stevieb_-1689 Big
-- Just absolutely massive tbh
Mind Over Matter ur just mad u didn’t see it 1st
1. Barbell squats 4 x 5,5,10,25 rm
2. Posterior chain - 4 x 25,10, 5 5
A. Barbell hip thrusts
B. Glute/Ham raise
3. DB Bulgarian Hi/low split squats
A. 2 x 10-12 rm each leg
B. 1 x failure each leg
4. DB TKE drop lunge 2-3 x 10-12 rm each leg
5. DB Adductor Goblet squats 2 x 10-12 rm each leg
6. Hip band ladder finisher 1 or 2 x ladder to 10 reps
Thank you for this! I can't figure out how to take a screenshot, it was really helpful.
thanks :)
Bro, what is RM , he wrote 5RM , what is this RM actually
@@shivaa9901 Rep Max. 5RM = the maximum weight that you can do 5 times
@@kp0ccobep that means, i have to decrease the weight right to get 25 in the last set 🤔
Since I've been taking your advice seriously all my workouts have changed.
Not only have I created an even greater passion for training, but I have also started to understand the science of what I am doing.
My results are rapidly increasing, I feel much stronger, I'm starting to look much better and with persistence and patience, I'll be a beast athlete..! (already am a beast)
Thank you so much Jeff!
Keep up the great work!
I’m on this boat as well Jeff is a gem. He must be protected at all costs.
@@captdawodu7679 😂😂😂
Yo any update are you a beast yet
What yall up to now fellas
"You're going to feel something you've never felt before."
You mean to tell me you can get my mother to say she's proud of me?
Boy!
Im in the same boat as you apperently 😂
@Adam Santiago I am proud of you! :D
Too much expectation
makes sense
Skipping calves is the only thing that i'm doing right according to this workout. Finally ☮️
LMFAO
I push one step forward. I skip the legs day
Try common sense and do them yourself
@@DhruvMassey Try common sense and understand sarcasm
Hahaha. I felt a burn in my calves on the last excersise. Probably cuz I did it wrong
Now we have all perfect workouts together... hell yeah
rich piana here i come
My workouts for the rest of my life are sorted
Hitting legs tomorrow.
Doesn’t help that one leg is shorter than the other though.
@EZNitro _one of the best exercises I can think of without equipment is standing upright facing a wall, then standing on your toes and keeping in the position for a few secs then back down. Repeat this and also hold the wall with your hands for balance
@@raheemmohammed799 calf raises basically lmao smartass
He protecc
He Attacc
But sadly enough
He wont muscle-mark his cracc
LOL
Artistic.
Saddest post of 2019.
LMFAO
He won't let Jessy get nacc
Full workout screenshot
13:05
You're the MVP
🙏
nut
The Beast
Great job
Legend
Just finished this. I am currently sitting on my gym floor unable to move
“My gym floor” wish I can own a gym
@@spicyshizz2850 I got some equipment but it’s kinda ass lol 😂
Hope you got up
Legend is you’re still there 2 years later
It's been 3 years.. i heard you're still on the gym floor.. still trying hard to get up
Pettiton for glute muscle markers
👇
Lmao funny
Tyler Williams Nah lad, cos he will have Jesse's butt as model... Ain't nobody got time for that.
I genuinely wrote typed that before he said about Jesse being naked. 😆😷
Damn it Jeff!! already did my annually leg session
😂😂😂😂😂😂
I don’t see facepulls on this list so it can’t be a perfect leg workout
Fuck. I forgot to do my facepulls after I finished.
@@spartanfitness2558 yeahhhhhh. I'll be sticking with Jeff.
@@spartanfitness2558 to late mate there's enough content already on web one of those unfair first to market cases
HILARIOUS 😂🤣😭
Also, where is the external rotator cuff rotation corrective exercise?!
Barbell squat: 2:55
Barbell hip thrust(better strength option) or glute/ham raise 4:51
DB bulgarian hi/low split squats 7:59
DB tke drop lunge 10:05
DB gobleg abductor lunge 11:18
Hip band abductor goblet squat 12:19
Overall workout 13:06
"I like squats"
Thank you Jeff, very cool
i know a good one for the legs stand one you're left leg like the karatekid and you try to touch you're tinytow with you're right hand 50times
Its for the core to
i laughed
You should also do a perfect push and pull workout
Buy Inferno Max Size and look at month 3.
danielszemborski I’m not paying for a program when I can watch RUclips and read books about jt
Perfect back, bicep, tricep and chest workout have already been published by Jeff
danielszemborski he should give up his workout for free
@@barrywheels6405 I too thought I could get by just doing whatever I could find for free. I then went to his site, asked his staff for program recommendations, got what they suggested and made awesome gains. There is a lot more to his programs than just how many reps and sets of each exercise. I'm happy with my purchases.
An empty and fully loaded gym. With 1 spotter. A body builder's dream.
it’s his own gym
Seriously. After this COVID 19 lockdown, Ive been reflecting about all these years going to a crowded gym, everyone sweating and spreading their germs everywhere in the equipment, breathing other peoples air, thinking about it and realize its not the most sanitary environment. The less people, the better, definitely a life goal to just have my own gym where I can workout on my own or with ONE more person. You dont have to worry about people hogging equipment nor spreading their germs. It is a body builder's dream indeed.
I feel you on there. I happen to have only a few pieces of gym equipment (when I didn’t have tine to go to the gym). And to be honest I’m making more gains now then I’ve ever made at a regular gym. I can hog all the equipment I want, no missing exercises because someone else has equipment.
I highly recommend it if you can manage to get a few pieces over time.
@@TheRbruin10 meh
I need a couple of hottie chicks too hahaha 😂
1 Barbell Squat 2:55
2 (on HOLD) Barbell Hip thrust 4:15
3 Bulgarian Hi/low Split squat 7:59
Same with bodyweight 8:55
How many seats should I do if im doing these keg workouts bro?
This is one of the few dudes on RUclips who dont take roids. 100% Natural.
Michael Jackson if he took roids he would be twice his size
Russell Smith depends on what he’s taking noob
Russell Smith but he’s natty lol
The man is no one. Lol you sweet summer child.
Why u asuming he doesn't take roids calling him smal.l jeffs bigger than most guys on roids
"all muscles matter" skips calves
Captain Fuck Off Muscles that are impossible to grow don’t matter
Lol the struggle is real
ruclips.net/video/3jTwNTm1EBE/видео.html
@@booker4984 but they grow if your training is well thought through.
I can survive university. I'm Rachel
They can grow but the majority or calves are genetics if you have genetically small calves there gonna be pretty small no matter how you train.
But just wear pants lol
I almost didn’t recognize Jeff with his shirt on
Dylevi950424 lmao
Usually his shirts explode into pieces
666 likes
His knowledge is second to none. Thanks for all the free content, much appreciated!
Jeff, I was reducing my weekly workouts due to excuses (personal ones), but I just woke up and I felt the need to workout, I missed it, I needed to improve myself. So, I stumbled upon this video and it gave me the motivation I need to really workout hard like I used to. Thank you so much for the inspiration. Keep up the amazing work.
But without glute muscle markers, how will I know where the Gluteus Medius and Gluteus Maximus is?
Google it
Biggus Dickus
🤣
Lmfaoo
@@rozikhan2744 its a joke lmao
Jeff- You're workouts should be 45 minutes or less
Also Jeff- Here's a 20 set leg workout with 200+ reps
This can be done in 45 min
It's at least 16 sets. Let's say you need 45 seconds for performing a set and take 1.5 minute pauses between sets, that's 16*(.75+1.5)=36 minutes. If you're really focused on your workout, it's possible in 45 min I guess, but it's not easy
helacurrygew with that intensity you start to either radically drop the amount of reps, or the weight.. he even says in the video that you (should) rest about 3 minutes between sets for the squat. For the other assistance excersises of course you can go lower, but for compound movements like squat I wouldn’t go below 2 or better 3 minutes.
@@helacurrygew Training is not supposed to be easy
(25 + 10 + 5 + 5) × 4 = 180 reps, just squats. Did I read that right?!
Barbell squat: 2:55
Barbell hip thrust(better strength option) or glute/ham raise 4:51
DB bulgarian hi/low split squats 7:59
DB tke drop lunge 10:05
DB gobleg abductor lunge 11:18
Hip band abductor goblet squat 12:19
Overall workout 13:06
Does 25Rm for barbell squat means I do 25 of my one rep max without rest?
ty
What about the calves and tibialis anterior(shin) muscles?? They’re also part of the leg.
Yeah I agree, maybe he will make a separate perfect workout video for calves because those need to be trained with a high volume and high intensity.
Totally agree my man. The weakest part of the kinetic chain is always what's going to cause all the problems. Feet and ankle strength is so important.
Take a looong hiking trip. Best thing
@@jaggeriscoughmedicine good idea
Hamstrings? Glutes? Guess we just have to wait next vid
Cant wait to lose this giveaway again
All day every day
LMAO . I click exit so fast after because I expect to lose now.
Has anyone won before?
Same
@@thereallaracroft8309 i've won few vids ago, 30 days Programm called anabolix
Sorry Jeff, can’t train legs because it’s the vernal equinox
better do more bicep curls
*gun sound effects*
AdaM R YOU WANNA DANCE WITH DOM MAZETTI?!?!?
@@chrisstanley9477 insert [picture of stars aligned with the pyramids]
@@x0xCRUSHERx0x mom's spaghetti
Don‘t train your legs because you don‘t see them in the club.
Just did it best I could, no weights yet except for the drop lunge but I plan on nailing it by the end of the year. Dude, you're helping me more than any physio or back/knee specialist has yet. THANK YOU SO MUCH!
I’ve been training for years, in an advanced lifter and this workout made me sore as hell, if you give 100-% effort this is a top workout. Also that side to side bend ladder is crazy, gives serious pump on muscles area we’re not used to train: definitely an A+ workout right there and for free, thanks Jeff ;)
Ian Hudon can you please clarify the first exorcise for me....is he saying do 5X, 5X 10X, 25X set FOUR TIMES?! or is he saying, you just do 5, 5, 10, 25 once?
@@jonmayes3262 1. set = 5 rep as heavy as you can do. Rest 3 min and then do 2. set = 5 rep as heavy as you can do. Rest 3 min and then do 3. set = 10 rep as heavy as you can do. Rest 3 min and then do 4. set = 25 rep as heavy as you can do. Then your finished with the squat.
@@kristiansundvor69 why is it good to work your way up with the reps like that? is it more efficient than 15-12-10-8 ?
I did this today. Can someone pick me up? I'm in room 227 at Mercy General. Kthxbye.
did you survive? 😂
Same lol i cant walk now. I have to use crutches
I did a few sets of single leg body weight calf raises/declines after and I immediately regretted it 🤣🤣 I’m gunna have to go to my date in a wheelchair 💀
Ametuer I was sent to St. Mary’s
Well I was sent to heaven so I have everyone beat
I did this workout and now am learning to walk for the past 2 days.. thanks jeff 😂
Took me 6 days to get over the soreness and even on the 7th i didn't feel comfortable to try again.
@@TrevorHamberger i dont know wether to try this anymore😅
@@connermunden1023 I've done it more than 10 times now and the soreness isn't bad after I do it now. The first time is going to suck ass though. I'd actually tell you to only do half the workout and go from there. build up to doing the full workout.
@@TrevorHamberger Did you see any real progress while doing this exercise?
@@ajmulenga2532 yes. I'm stronger and more explosive in my legs than when I first started. I feel faster as well. I've done this workout like 15 times now.
After being on the same leg routine for weeks I tried this two days ago and I’m still feeling it, great workout
ruclips.net/user/shortsi22b5HIPvUU?feature=share
Also try this for legs workout👆🏻
how's your legs now man ?
hopefully theyve recovered after these 2 years 🤥
Mhm
@@Ibr_k47 🤣
THE PERFECT CALF WORKOUT PLEASE!
Genetics
Just train calves. Its not hard😂 people pls. Use your brains
@@sammybabizin Walk.
Dinr skip leg day
get very fat for many years. Huge calves for life.
I've been doing the TKE drop lunge for about a month, and even on my inconsistent schedule (talking one or two workouts a week) I can already feel muscle on my quads that I simply didn't have before. I love this move as a replacement for machine leg extensions
Hey Jeff, I just wanted you to know that you've been a huge inspiration to me. Before my motorcycle collision I trained hard towards the Marine Corps but then became medically disqualified due to the injuries from the collision. From the hospitals, healing from the injuries, and overall impact from the collision, I lost all of my definition, lost my muscular size, and shot up to about 200lbs. Before the collision I was right around 145-150. Because I had to actually put in the work to go from fat back to muscular, I had to learn many lessons that I never knew before. I'm now taking the CFT course through ISSA and I already know so much of the material both from what I've had to learn in the gym and from what you've talked about in your videos. You've been a huge inspiration to me and many others and I hope to become that same inspiration to others in the future. Thank you! 💪😀👍
One of "those" guys who "almost" joined the Corps lol. Semper Fi!
Best advice, technique and tutorials anywhere on the net. Reason why, you are honest. You're not trying to hide anything from anyone in order for them to buy something from you or join your program. The education you give is worth fucking gold and it's free on the net. Great, great work and a great service to people.
Jeff forgot the calves. It's really odd, in that he's a Cavaliere.
Bulgariaan split squats
ruclips.net/video/3jTwNTm1EBE/видео.html
ruclips.net/video/lUeI-IwVXFM/видео.html
ruclips.net/video/MuD58rqj8SE/видео.html
I actually laughed at that one
Med is important Those are not gonna get your calves to grow
@@dawg4769 well they still hit caves
You’ve done specific (bro split style) muscle groups in this series. How bout The Perfect Pull/Push Workout?
Yes, that is absolutely true.
These exercises he mentioned are very good, but i still cannot incorporate them into my schedule because they're all bro split styled.
I dont have time to workout 2-3 hours xD that is not my day job
@@CRypt3R I mean if you are doing legs you already have the glutes, hams and quads covered. Add the abductors and adductors to your accessories, it shouldnt take longer than additional 5-10 minutes to cover them as well.
Yah push pull is very effective and not very strenuous
I only have to work out about 30 or less a day
Use whatever push exercises you want on a push day. Unless there are pull exercises with your feet?
@@elreydelmundo1343 deadlift
FINALLY I’ve been waiting for this video for the longest
Subbed #6
PLEASE SUB BACK.
Hi Zay can you sub back please?
I'm a physical therapy assistant and I love watching your videos it's like I'm in school again I implement everything you do with my patients even though I work in a geriatric City I modify it so that they can do it and I get great results I even use them in my workout thank you so much .
Don't get ink poisoning please. I still need you
Everytime I watch these videos I imagine a tiny surfer surfing Your hair.
Stutzinator this comment is underrated
Fr
Now I can't unsee it D:
Wtf 💢🤣
What have you done to me
Clarence’s perfect leg workout:
• Squats
Jeff training every other muscle in the leg Calves: Am i a joke to you?
Not to mention his name is Jeff *Calvaleire*
“All muscles matter”
I’m not the expert here but I’ve always used mountain biking as an alternative to leg day, mountain biking works every leg muscle and is a great form of cardio. I’m lucky enough to live in a very mountainous area
Joel Kosinski i have a mountain bike KONA 150 Precept
But I dont mountainbike because i dont want to get injured
Tommy Mack you’re missing out man it’s great cardio, legs, and it’s a ton of fun
BUT JEFF, WHAT ABOUT THE CALVES????
👆
Don't worry you train them by walking to the gym
@@BloodWolfDead calves are very important muscles, especially to increase your vertical
@@BloodReaper95 yes of course! I train them intensively, unfortunately i have short gastroc, which slow a lot the muscle gain... So my calves are my weak point, even tho i train them well :/
@@BloodWolfDead cant help your anatomy man, but can always make the best of what you got!
13:06 "... if you want to be psychotic, add a second round of these..."
Jeff: Okay now for my 10th round.
Lmaooo😂😂
Bruh
As a future PT I love you’re take on working out! I really enjoy these videos especially when you talk about the function of specific muscles!
I been doin this for about a little over a month and my legs formed ASAP TARGETING IT 3x’s a week 🔥🔥🔥🔥 recommended
When your leg are so define you can color code it #goals
And after you finish this workout dont forget “face pulls”
lol
@Katya K CHEK THRUSTS AND EAR UPS FOR MAXIMUM
We got butt pulls now!
Knee pulls
To confuse the muscle
“I don’t like when you do leg extensions” 😂
"I like squats."
Did you do your face pulls?
I hate the leg extension machine.
I use hip adductors #donotcare #fucktoxicmasculinity
@@terrancat same
Well, that was humbling.
Also, how many days is this workout supposed to take?.........asking for a friend
😳
Even tho it’s a leg video I still expect Jeff to have no shirt on
Made my day 😂😂😂
Thank you Jeff so much for all the great work and informations and science and everything you do for the people. Really really thank you from the bottom of my heart. You R the Best ❤
Sees its a leg video: 👀
Sees the muscle markers:👀😏
Jeff: “There will be no muscle markers for the glutes”
😑😒
Also Jeff: “Jesse volunteered but it ain’t gonna happen guys”
😤🤬
Im also sad
@@jeffcavaliersmarker2525 hahaha😂😂
😞
Is it a bad thing that I'm actually a little sad about that
Thank you for this great workout.
Specifically the tip on heavier box squat before the working load. This one tip has changed everything for me. I am a former athlete & have a bit of an arthritic hip & bad left knee from surgeries years ago. I had been doing less & less squats & more leg press over the past few years because of the difficulty getting squats going & knowing I wasn’t getting down to where I should be.
By doing the 10% heavier box squat set first, I now find that I’m getting down into the proper form for my working sets. Have not been able to do this in years. Already added a half inch to my thighs in 1 month of doing the perfect leg workout.
Thanks so much!!
100 sets of 1 rep leg extensions followed by 3 sets squatting on your toes made my legs huuuuuggeeee gotta confuse the joints
don't forget to break the ankle to train the calves! gotta get that ultimate 360degrees range of motion to confuse the muscles.
Right, babe?
Elrond McBong lol heard this in my head
Jeff's wife "jeff what i say about coloring on yourself!"
Jeff "COLORS!!!"
Ryan M this comment is severely underrated it made me laugh out loud
*Colour
@@liamofearghail9316 this is 'murica we spell with as little letters as possible to avoid confusing ourselves
*Calorie
Jeff, THANK YOU for do not to draw marker lines on Jesse's glutes.
I was very afraid about this...
7:59 Dumbell Bulgarian works Glutes and Quads. Do not use arms to pull dumbells up.
Quads - No lean, drop arms up down.
Glutes - Lean forward, turn arms in sprint pose.
Lol, I’m here in Mongolia, working out following this video. I look to the guy next to me and he too is working watching athlene x’s video
Battulga Munkhbat damn that’s so cool! We live in amazing times 😃
Not surprised jeff is a beast
Is it true that women are raped constantly in rural mongolia?
Tiago Doutrelepont where do you live, Tiago?
@@yesmymajestybut898
Why do you want to know?
Jeff can you make a video on The Perfect Total Body Workout! Thanks for the amazing content!
Miguel Farinha
Bench, squat, chin ups, dips, overhead press, some triceps / biceps curls if u want.
Just the basics 👍🏼
This is how many leg days I have to make up
Edit: Fuck
👇
I will do the same amount as what you end up with.
PASS
Oly1y Half my body will be dead after this
Yo, Let's get this dude to make up leg day for life
Squat 1:35
Hang Rest 4:46
1 Leg Type 1 8:06
1 Leg Type 2 (athletic) 9:32
Inner 11:30
End w Calves
One question. Where is the calf workout in this or do we get a separate calf muscles perfect workout series?
there is a sore in 6 calf workout
I studied kinesiology in college and am currently en route to get into pt school. I can't get into a "perfect" calf workout, but I can recommend a good way to train them. Do sets of a standing calf exercise, and a seated calf exercise. Briefly put, you have two major calf muscles; the gastroc and soleus. Standing works them both but mainly gastroc, and seated isolates the soleus. I could explain why if you were curious, but this is a long comment as it is haha. Try those out, try out doing like 100 reps total of each of how ever many sets. Have fun with it.
Do fast sprints and sled drags. Most people train the calves wrong by doing hundreds of reps, this only trains the slow twitch muscle fibres which are very efficient at synthesizing ATP and won’t get much bigger. Sprints will recruit the fast twitch muscle fibres which will grow in size.
@john diasco no. movements that require explosiveness or immense strength recruit fast twitch muscle fibres. you can do box jumps instead
calf doesnt have that many muscles...its hardly gonna take 10 mins to train it unlike quads that need multiple angles and muscles to hit!
Can't wait till the perfect neck workout
Or the perfect finger workout
Dick workout
Perfect tongue workout, for you know... things
Amen bros!! LMAO
Wide Neck will be the special guest.
If I complete this workout would I be able to get a handicap pass for parking?
You can already have it for everything.
This is the perfect series I'd been looking for, a true scientific, anatomic interpretation of the exercises to have the most efficient, and result driven workouts. I'm slowly starting to incorporate the different exercises in this series, I can't wait to see the results in six months, the other comments make me feel more confident in the routines too.
Jeff,can you do PERFECT BODYWEİGHT WORKOUT series???
Return of the markers
WARNING!!! I am the unprettiest RUclipsr worldwide, but somehow I have a lot of fans. Thanks for being a fan, dear osoroio
Yes im back
How much do i rest
@@jeffcavaliersmarker2525 hahaha
🙊🙊🙊 *WAN1T ME? LO6OK, I MASTB*ATE NAK0ED,снеск1 снannel* 💨
Jeff could u make a video with a perfect push/pull/legs workout plan, it would be awesome to see what exercises You choose and why :) thanks for You amazing work! Glad We have someone like You there to help us :)
Piotr Świerszcz buy his program if you can afford it
@@Vuexx which one? I didn't see a push pull legs plan there
Why push pull legs? He made a video on splits. I think push pull legs is shit.
@@divine4454 AX-1`s first month is push/pull/legs. I`ve done it many times, just repeating it instead of moving on to TB. I like it.
Holy crikey. My legs were shaking so much it was unbelievable. And the way my legs feel afterwards is something I have never in my life felt before. I can't walk but I feel sooo good. I have done pilates and barre classes before and they barely made my legs shake. I was shaking to an absurd degree by the end of these reps. On a few of the sets I had to stop early because I was shaking so much.
another insightful lesson from Angel Di Maria
Squat: 2:52
Barbell hip thrust: 4:50
DB Bulgarian hi/ low split squats: 7:35
Bodyweight Plyo squats: 8:43
DB Banded drop lunge: 10:03
DB goblet adductor lunge: 11:15
Hip band ladder finisher: 12:09
Hey Jeff. Can you do a Perfect Push-Pull Workout?
That'd be greatly appreciated actually...
You’re awesome! Really digging the detailed breakdowns and emphasis on ALL muscle groups. Your my go to trainer on the gym and have kept me motivated buddy. Best shape of my life 💪🏻
Perfect science based strechtching routine please
Shox les noob?
When i see those markers i immediately retract my scapulas
Great,now i can not not retract my scapula hahah
Hahahha its like the 1st thing i do everytime i see jeff related content.
can you do the perfect workout to da push pull legs split
it s been years since i ve touched a barbell plus properly train legs since i ve been focusing more on calisthenics. But man did i need these great exercises? !!! Back on track for leg workouts .. thanks Jeff … All of your videos are super ! Great information each time ✌️
Just finished another 'Perfect Legs Workout' and feeling pumped; added to my own calf-workout, it really IS the most comprehensive leg regime I've come across...The banded drop lunges are a revelation and have really elucidated me somewhat on human locomotion i.e. I didn't know that it's pushing the knee backwards that activates the quads (when resisting the band)
Jeff has my idle body, he is buff but lean at the exact same time and it’s crazy
Every day is leg day, if by leg day you mean arms
The upper body legs, you mean
Thanks, now I am binge watching Dom Mazetti
What about the leg between both the legs ? 😂
Hey guys, I've been a big fan of Jeff for a while and have decided to loosely follow his perfect routine while in quarantine (I say loosely because im physically not able to do a single rep for some of the workouts). Im down to record my review and journey while lifting if people are interested if it is worth starting this program or not. Im just an average joe and not a pro lifter so bare with me if I struggle on some workouts, Just let me know if anyone wants me to post my workouts and honest reaction over the next month or so. Ill be recording them in case!
Lets see them Colin! Would like to see your progression
Good luck! Please update us in the comments section too! I've also been starting to take his workouts seriously. A lot of the stuff I never had the equipment for like the bands and stuff, but I finally bought the bands and been trying out
Do it!! You must train and I am also getting started so dont worry so much
I started this workout but stuck at drawing on my leg.... can’t find muscle separations........
Now we need the perfect abs workout
He's done everything you could think of already. Go to his channel or just put athlean x after whatever you want, hes got it up.
Get the 6 pack abs from the playstore. In every workout it has all the ways to hit the abs(top down rotation, bottom up rotation and so on)
I've done three different follow along ab videos, what more can you want ?
jeff: 1hour in the gym is enough ...
than brings 3 hour masterplan workout
Yeah like how are you going to do bicep + tricep + calves + back + shoulders + abs . When this already takes an hour and more. Im in the beginning phase and i dont know how to work out like this. Should i only pic certain workouts , so like im doing my own full body workout?
@@resinds.p4898 work smart or buy one of his programs.
@@resinds.p4898 these perfect workouts are not meant for a full body training , you dont do all of them together, max 2 , otherwise it easily becomes overtraining
@@jeghaszesrrez9174 I wish he would make a perfect push and pull to go with this for a push pull legs
these take like 50 minutes after you do them like 4 or 5 times. They do take a while to figure out the first few times but after that they get a lot easier.
Need a perfect calf workout jeff, but as always great video!