Build killer legs and glutes without weights! Upper/lower split 1 of 2: Lower body
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- Опубликовано: 6 авг 2024
- In this video I walk you through the lower body portion of the upper/ lower split based around 1 set to failure of 6 lower body movements. This workout will work the Glutes and legs thoroughly.
Here is the link for the upper body session: • Build a Powerful Upper...
Here are the 6 movements along with time stamps as well as links to their more detailed instructional videos
1.) 4:09 Single leg squat
• Pistol/ Single Leg Squ...
2.) 4:43 Glute bridge
• Glute Thrusts/ Glute b...
3.)5:16 Glute Abduction/ Clamshell
• Gluteus medius / Side ...
4.) Quad Extension 5:34
• Bodyweight Leg Extensi...
5.) Single leg standing calf raise 6:00
• Body weight calf train...
6.) 90 degree calf raise 6:19
• Body weight calf train...
6:32 I perform the training session (it's brutal)
22:56 Wrapping it up
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That was really good.
JT thanks. The comments about the limited range of motion were most helpful. I just did the lower body for the first time. I've been doing gym eqpt resistance training and was thinking this was easier than I expected, I left the assisted pistol squats to the end and was shaking more than in the gym. I think this uses more muscle groups . Excellent workout. Now to work on my form.
Thanks for the feedback, Eric👊
WOW! just finished, I Cant do the pistol squats with the leg in front of me. so I had to do the one leg behind. It's amazing what just the 15 sec rest blew up my legs and Glutes faster than my other weight squat days. the form for my frog split sucked, got to get much better at that and failed at the hip thrust much sooner than I would have guessed. I can see this workout rocks, and cut my workout for legs in half the time. I'm going to master this form before I move on. Thanks JT. Great instruction.
Glad you liked it. I am going to put up some new leg content soon, so I think youll dig it
Best video yet mate.
This was so educational, utilising what I presume people call rest pause.
Great stuff
Yeah there are all kinds of spins on it. Some people pause each rep, some this way, various time lengths or pauses. The thing to remember is there is not one best way to train. There are just too many variables, and for as much as we do know, we also don’t know just as much. Science is both awesome and frustrating 😂
02:15 Rest Pause for stalls
JT, basically adding that for myself to remember where the RP info is located.
It would be cool to see you elaborate on that info along with how progress isn't linear, like you wrote below, along with how long is too long between rep increases.
JT on Twitter:
Physical training is a long game & Progress is lot linear
it is a series of plateaus
Measurable progression can sometimes take months
Often after weeks of frustration you will "randomly add 2 reps, or 5 lbs, or pull off the new skill Patience is key, and why most quit
Great video Jerry
Thanks, Cian! Trying to get my hams as loose as yours so I can hit pistols that look as good as yours
Pistol squats, one of my favourite ways to test asymmetries, mobility and stability. Great way to help prevent injury with endurance athletes
They are a great diagnostic tool, totally agree.
Awesome. Tks
YW, sorry for missing your comment
I'm currently doing cossack squat in the progression. But after seeing this, today I thought I've never tried assisted pistols. So I tried. My god I could do them! It feels wonderful. Never going back to normal squats ever.
I realized my left ass needs more propulsion. Right leg is twice as strong as the left.
Thanks again for your work Jerry!
You are very welcome!
ASS PROPULSION FOR THE WIN! :-D
These videos are invaluable. Much better than anything included in ebooks that you can buy from fitness influencers. Thanks JT!!
You are very welcome, Robert💪🏻
6:05 Jerry Teixeira, proud owner of the world's greatest calves.
Took me 6 days each but I’ve finally got good consistent form for both upper and lower days. Thank you so much for these programs and the solid videos (though I’m excited to not have to consult them during my training anymore!)
Ben Husmann nice! Keep me posted on your progress! I will have some additional programming coming soon as well
Hope fully u do a morning stretch and routine vid
will do
What warm ups would you recommend before starting these exercises? Thank you
The virus is about to blow this channel up! Appreciate you sir.
You are very welcome, thank you!
Thank you for this upper/lower split (and for your excellent channel)! I did the upper body session yesterday and it felt great.
How would you recommend us to warm-up before a training session?
You are very welcome👊
@@JerryTeixeira Do you have a recommendation regarding warm-up? 🙂
Hey, Jerry, I have watched several of your videos already. Discovered your through search for minimalist fitness workouts. Since work got so much busier, I looked for ways to maintain and possible improve my physique even while having a busy schedule. I got to the conclusion similar to your method of recommendation - training to failure, once per week, 1 to 2 sets per exercise while doing the most important ones. Now I want to ask you about Nordic curls - do you think they have a place in your lower body workout split?
Yes you can absolutely add them. Great for hamstring work. Hip thrusts with shoulders on an elevated surface are great as well.
I have so many more videos I need to get up and so little time 😢
Come on guys you go to subscribe ...this is valuable information other channels will charge you A arm and a leg with what he offers for free....no supplements real shit real gains
And I will not be charging or selling supplements, rest assured.
That looked tough!
It definitely is if you keep the rest periods between sets from being very long. But you can just adjust those rest periods between sets to accommodate your needs at the time. As long as you can maintain intensity in each set you will get results.
Do I understand well that you do one section only but intense one?
Any reason on quad extension why my foot feels some pain being pressed into the mat? Just weakness on going too deep? Or improper form - curious how wide you have your knees and of your legs are straight or angled in.
You barefoot? Is the problem persistent with shoes and barefoot?
Do you know any lower back bodyweight exercises which strengthen the erector sponae muscles. At the moment I do good morning squats combines with 1 leg squats/ step up squats. What could replace the good morning squat for lower back, thanks
Hyperextensions or full bridges.
Angelo how do you do hyperextensions without the equipment tho
Without equipment you can do reverse hyperextensions on a table or chair.
Jerry, how many days per week are you doing this workout? 2? 3?
I am doing 2 upper and 2 lower days per week right now and then on the off days I am still active working on new skills
How many sets should i do per exercise?
Depends on your goals, you going for strength, hypertrophy?
@@JerryTeixeira a little bit of both but mainly hypertrophy
does this also work your core?
Yes, but not entirely. Your core consists of muscles that run through the hips and connect to the femurs/hips, so you get some core work with most compound exercises where you aren't supported with a bench. But you may want to include some additional core work.
@@JerryTeixeira thanks jerry. I saw your upper body video and there seems to be a dedicated core workouts there! 👍
If you would want to throw a deadlift into your routine would you do it on leg day or your upper body split?
Wog, sorry I just saw the comment. I like adding a hip hinge to lower body day or back/ pull day. I would say add it to whichever of those days is the least taxing right now since dead’s are pretty taxing.
Hello Jerry, Can I have your email, I would like to ask you some profession questions about programming a workout plan.
Thanks
Of course. Email jt@bodyweightstrength.fit
How are you so lean?
How lean you are or are not is primarily diet, then activity level plays in, buy mostly diet
@@JerryTeixeira my caloric intake is already so low (and i have lost weight during this cut) but i have plateaued. Should i lower my caloric intake even more? I'm only around 1000 calories (5oz lean protein like chicken breast etc 5-6 meals a day)
What’s your current height, weight and age? Male, right?
@@JerryTeixeira 25, male, 5'6, 140ish