The BEST Leg Workout to Build Big Legs (TARGET ALL MUSCLES!)
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- Опубликовано: 8 июл 2024
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Yes yes the people. Hope you find the video helpful. If you think there's a better leg press type movement than Bulgarian split squats, I wanna know what it is (and why). x
I am bulgarian and i don't think there is smth better than Bulgarian split squats! :))) Thanks for the video i needed it for tomorrow's workout! 💪
Barbell version is just savage
xx
Great video mate, wanted to ask if when doing a leg press makes you distend the abdominal area, is this normal when pressing heavy weights and will that cause a bubble gut look, how can this be avoided when pressing a heavy weight? Thanks
I struggle with a 10kg dumbbell in each hand - balancing and pressing, sod getting a barbell on my shoulders!
I've said it so many times before and I'm saying it again, it's a f*cking blessing that we get this knowledge for free. Scientific literature combined with a decade of experience lifting naturally. What an absolute chad. One of the only wholesome RUclipsrs out there who focus on delivering high quality knowledge rather than solely selling supplements and workout plans.
Was literally just about to hit legs today and this video popped up. Splitting the calf exercises and rearranging them to give more time for the quads to rest is a real solid advice. This effectively improves the quality of the workout while also shortening the rest duration between the sets of the second leg-press-like movement. I'll also try making the final sets drop-sets as suggested and see how it affects my gains over 4 to 6 weeks. Thanks so much for the video and the time you take to explain every point in detail!
My comment mirrors your comment, albeit yours being much more in depth! 👊
I agree brother. I was sitting here watching this like damn aren’t we lucky to have people like Joe who post this content for literally no cost to us.
Honestly thee best fitness channel
died at "What an absolute chad."
Keep these perfect workout videos going!
I’ve watched this video a few times last year- it’s one of the best leg workout videos I’ve seen- complete, simple and explanation of the science is great. Thanks, Joe
Cheers Joe, just did the workout and felt the stretch everywhere. Best simple and explanative leg guide out there
Blessed to be learning about your knowledge and wisdom for free on YT
Thanks Joe 👌🏽
Great video, breaks down some key programming concepts into really digestible and applicable chunks, keep them coming 👍
Great Video, Joe!
I discovered your channel a few months ago and totally love your recent content. It fits perfectly into my lifestyle. You explain things based on questions i often tend to ask and research myself. Your full body routine video inspired and pushed me to make the step to finally switch to a full body routine as well. I’m in the fourth week and i love it. You also inspired me to finally stop squatting due to back pain and…because i don’t enjoy squatting anymore :). At least for now.
Thank you very very much! Please keep doing this type of content. It’s great!
Greetings from Germany.
Such a legend. Full of knowledge. Keep up the amazing work bud
Love the nuance input at the end!!
DUDE!!! The biomechanics information you shared about the quads was fucking appreciated!
Honoured that you share your knowledge and go into detail
Thanks man! Another awesome video can’t wait to try this workout. You do a great job explaining how and why. Be blessed!
6:40 can also do standing calf raises (i.e., in the smith) while maintaining a static knee flexion angle of about 30 degress throughout your calf raises. We do this in physiotherapy assessments to bias activation and contraction of the Soleus over the Gastrocs. Benefits include:
- isometric activation and loading of the quads = more, free volume
- no need for multiple setup / stations = more efficient leg day
- can superset both Gastrocs and Soleus if you want to (i.e., straight leg calf raises --> 30 degree knee bend calf raises)
Joey D! great video as always. Been following your stuff for over three years now. Tons of good advice for lifters. Keep up the good work! Much love from Canada
“sometimes I do a leg day just for fun”
You are 1 unique BEAST💪💪
joey d you are an absolute legend, an absolute thrill of a lad
These videos are fantastic, best in the business 💪🏻
Love this workout, I had back surgery at 35 which really killed me as far as lifting weights. No more squats or deadlifts for me. Single leg work has made me much stronger.
Always giving great advice 👍
class video as always mate
love the quality video Joey. Thank you
Please make a video about muscle imbalances and how to fix them. I like your approach towards explaining the topic. Big fan!!
Really informative and well-thought out video brother. Beautiful videography and animations as well!
Great video as always
Cogent and compelling. An intellect that matches the physique.....awesome.
love the framing. PPL is definitely the most fun split!
Great video as always.
solid video!
Class video matey
You should probably post videos of ideal workouts- whether total body or PPL splits. It’s been a while since you posted one of these workout videos. Thanks and keep up the good work!
Joey D posting reinvigorates my drive for working out. Every. Single. Time. Please do it more often.
Thanks man!
Great Video mate
Joey D showing once again why he is a goated RUclipsr, I'm not even going to do this workout because I'm following his programme but still enjoyed every minute of the video
I'm so happy that I do all these exercises to some extent. Gotta say I love doing leg presses though, don't know why just have a lot of confidence and progression.
Just starting a new PPL routine so hitting this one today see how it goes 💪🏼
Fantastic scientific and practical. Please do a "perfect" work out series for the rest of the body parts.
Hey man, love your videos. You’re one of my biggest fitness and life inspirations. Do you have a video on your full body split? I’ve never done it and would love to see yours as an example. Thanks!
Very useful, cheers Joe. An informative seriousness not a solemn one!
Great vid man 👍 main priority atm is getting monster legs but finding it slow hard work. Glad to know im on the right track after seeing this vid tho. Cheers m8
Ay great advice man
I trained legs this morning as well but didn’t see this video. It’s now time to turn on Joey D’s notifications.
Nice one Joey, suggestions backed up with scientific reasoning 👍
I've always liked the idea of including Bulgarian split squats but find my non-working leg uncomfortable to the point of distraction so sacked them off
Brought it home at the end comedy-wise, cheers
Been missing out on hyperextension. Learned one more much needed exercise for my leg workout (since I do find deadlifts to be way too draining)
Yes yes yes ,need this
I just did this workout minus the seated calf raise
Really good leg sesh, gonna deffinently do this again with some add ons
haha i love a good serious video from joey d
Joey D is my hero 💪
For me the best leg day warmup is 3 sets of hyper extensions for the lower back and followed by 20 minutes on the stationary bike.
Loved this video, please do more.
Yes you can be funny but it’s good to see you flexing the muscle between your ears once in a while. Impressive 💪🏻👍🏻
Do the perfect push workout joe!
Just ignore what everyone says and do it, make a "perfect workout" for upper body/push/pull. Which is what I want. :D
I love the way you program. Full body is definitely goat and squats and RDL's are not absolutely essential. I love doing them and generally include them in my own programs, but I have to use them sparingly and intelligently or else I get burnt out.
i agree with your points about breaking up muscles used so they dont become too fatigued for the next exercise. As well strongly agree about the 'perfect' leg workout (or any PPL split) is better phrased as a perfect 2 workouts rather than. Also i switched to arnold split (chest/back,shoulders/arms,legs) because i found Push day i would comprise my chest for shoulders of vice versa. I think those abductor/adductor machines are also very good for help building the stabilizer muscles in your legs.
My Current 'Perfect' leg day(s)
Leg 1;
Squats
Barbell Hip Thrust
Narrow stance (quad focused) leg press
seated calf raise (or on leg press)
leg curl
hip abductor machine (inner thigh)
leg 2
RDL
Narrow stance squat on smith machine (quad focused)
Smith machine calf raise
leg curl
leg extension
hip adductor machine (outer thigh)
great vid
This is literally my leg workout, every single one of those exercises and nothing else
Was just about to hit legs and this was uploaded, thanks joe
Bro same wtf 😂😂
@@apricity999 same haha
What a guy! 'Nuff said!
great video
just trained legs yesterday and this video highlighted a few things for me.
I backsquat, split squat, and then RDL'd one after the other and I sweating like a monster. Good to know this isnt expected of me each time I train them.
Single Squat
-4 sets 6-8
Calf Raise
-3 sets 12
Seated Leg Curl
-4 set 12
Leg Extension
-4 set 15
Seated Calf
3 set 15-20
Hyper extension
4 set 12-15
I’d love to know your opinion on barbell pullovers. Helped me tremendously for triceps and lats. I think it might be the best and only tricep workout you need if you do it a certain way. Very functional strength too.
Serious Joe come onnnn
I start out with a single "compromise" leg workout at the beginning of a training cycle and split it into two more thorough leg workouts when I start training more about a third of the way into the cycle. Split upper body as well but not a push, pull split. I try to do everything alternating, a push set then a pull set so my muscles get a rest while my system remains under a fairly constant load.
in sitting calfpress the gastrocnemius is engaged in kneeflexion which means he shortens and the force possibly created by this msucle is preoccupied by the kneeflexion which then means he cant engage so much in the plantarextension and gives space for the soleus to create force -> damn good video thanks man
i think a lot of us would want a video on your opinion about "kneesovertoes" training and if you have had the chance to try their exercises.
Love your vids btw.
Could use a full PPL workout!
8:32 You actually have RDL and Bulgarian Split Squats in your PPL Fundamentals, also directly after each other. Given their age and cash-cow-esque way, you could actually revist them.
Awesome video man. You should enable super thanks on this video!
Great video! Leg day sucks for me since I have a bad knee, but I still do some body weight stuff
I have come to like your videos before watching them. At this point I am just as excited when you drop a video as when Hot Ones has a cool celebrity on the show. Maybe you will be on it some day?
Also, this video is great, do you think you could make a video on progression for this type of workout, from literally 0 to 100
Gona give this a try. Been suffering from patella tendinitis since I took up football. Gave that up now abs trying to stick at the gym put some muscle back in my legs hopefully the pain in my knees will go away.
Can you make a full day of eating again please?
Great info👍🏻I’m currently doing both Bulgarian split squat and Romanian deadlift in the same workout and my arse is always gets DOMS.
Great video. Do one for Calisthenics.
good vid joe
im still not doing leg day though
That thumbnail pump is gnarly
How about training around a shoulder injury.. alternatives to eg. pushing/pulling in vertical/horizontal planes
Can you do one for each body part for at home and/gym plz? Great video though.
Hi Joe. U da man. That'll be all
I wish you would do this with Pull and Push aswell. Would be nice to have your opinion on these.😊
Thank You man...can you please do chest perfect workout on your next video...from your biggest fan(South Africa)
I used to do back squats, stiff leg deadlifts, bulgarian split squats etc.. all in one workout, i was toasted for at least 2,3 days after..
Please do the "Perfect Pull" and "Perfect Push" workouts Joe.
Yours sincerely
Everybody.
Great video! What’s your take on Athlean-X’s „Leg extensions are bad for knees” argument?
May the almighty Algorithm bless you 🙏🏻 May this and all your videos be viral
Literally just searched joe delaney leg yesterday then this came out
Nice split . Can we do bulgarian split squats instead of barbell?
sounds stupid but I actually liked that you justified why you'd include the leg extension. Been lifting for a long time and never really thought about that.
Joey D is the optimal Sapian
Could you do a whole video on weekly volume etc when considering a split? How many sets per week of certain muscle groups for example and what you’ve found works bedt
I've been lifting for 2 years and my physique isn't nearly as good as Joe's, but I've tried basically every split from bro splits, PPL, Upper/Lower, and Full Body. I don't like Full Body like Joe I just found it very taxing to do so many compound movements in one session and the volume was lacking for me. Bro splits are the most fun but you should really hit each muscle twice a week at minimum. Upper/lower is fantastic especially if you want to train only 4 times a week but the workouts are longer unless you skip on some arm or shoulder volume. PPL is probably the best split to recommend to the average person. However, it requires you actually train 6 times a week with real effort, which can be kind of a burn out for some people, myself included. I tend to do PPL into Upper/lower for a deload now
Yeeee Joe was pretty sirius in that video
I think it was good and I liked it
What's the best alternative to leg extensions? When I include these (even high reps, low weight) my knees always tend to hurt the days after.
Great video, super helpful content. I’m running a PPL-upper-lower 5-day split with the first 3 at home and days 4 & 5 at the gym. For many of us who have adjustable DBs and a bench, it is convenient to do at least some days at home (can’t run full body well because of this, which may not be optimal but ispractical). Point: videos on best exercises you can do with DBs for various body parts would be great. Or even how to design a split program (home + gym) optimally.
Bruh im litteraly going to the gym for leg day in like an hour
What a coincidence
just did my leg workout 30min ago. this cant be just a coincidence…..
@@SXLLXNBXE it must be fate
Just do it, make for bicep chest tricep every muscle make it a whole series
What about groin muscles? Which exercise out of the ones mentioned target that part of the body?
Just out of interest, how long would it take you to complete this example workout? I'm relatively new to lifting (not quite a noob but definitely not a pro) and would estimate that this would take a minimu an hour and a half? I wouldn't be scrolling on my phone, of course, but when you factor in rest times I'm assuming this would be quite a lengthy workout. What do you guys think?