How to Get Massive Legs in Minimal Time
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- Опубликовано: 6 июл 2024
- My current Leg Workout for size & strength.
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Yes please do show us your full weekly split. Something I often grapple with is how to accommodate multiple fitness goals in different directions. As of now I’ve just decided to focused on pure hypertrophy but in the future I’d like to go back to chasing a few goals, so it would be nice to see how you structure your week to avoid losing muscle, improve cardio/running, and add flexibility
Just do everything everywhere all at once
Just switch a little, do hypertrophy for half a year, then maybe incorporate bodyweight workouts for 3 months, then maybe explosiveness or whatelse your seeking. For stretching i would recommend for legs after the workout and for upper body do 20-30min stretching on the rest days.
id recommend andrew huberman's foundational fitness protocol. google it and he has a pdf of his weekly program. monthly, he will switch his weight training between maximising for strength and hypertrophy i.e one month do 8-12 rep range, next month do 4-6 for strength. he also does one day weights, and the next day endurance/cardio training. it's great !
It's always fun to see how other people lay stuff out.
For athleticism, strength and hypertrophy are great tools.
You could either have 1 "lower body power / athletic" day, and another one that puts more focus on pure muscle building.
The other thing you can do is kinda like what Eugene is doing here: start with a dynamic warmup, follow it up with plyometrics just before your main exercise. For the compound lift, use more of a powerlifting style rep / set scheme, then use the bodybuilding style exercises as assistance work to support key muscles, such as knees, ankles / achilles, etc.
In other words, with the right template / periodization, building strength and muscle will be beneficial towards your athletic goas as well.
I said key muscles but I meant key areas*
As someone who has lifted for 30yrs (I'm 46) I rarely watch this type of content as I've always been in great shape...that is until last Feb I was crushed by a garbage truck while underneath it at work. Dr's said my size saved my life but I almost lost my arm. 5 blood transfusions & 6 surgeries. I'm still confined to the couch but I am determined to get back into shape. I recovered from severe combat injuries before so I know it's possible. My point is I want to thank you for these videos. I am soaking up more knowledge for my comeback & your whole approach & execution are inspiring.
How are you doing now? I hope youre back in action!
@@Jwingmann thanks! I was back to work & the gym in 6 months...but I could tell something was still wrong. After months of complaining I finally got an MRI which revealed a torn tricep tendon! Had surgery 6 weeks ago & as I write this I'm working out my legs.
omg I wasn't expecting that
0:00 Finally he reveals his secret calf routine
I love how you emphasize that training should always be what you want and not what everyone says. Everyone has different goals/body types.
Yes please do a weekly split! This type of content is really helpful. I too am focusing on my running and it has been hard to leave behind the mindset of longer gym sessions, but these types of most bang for your buck workouts are super helpful in overcoming that.
Would LOVE to see your weekly split. Also, excellent informative video as always
Frrr😊
So darn simple and easy for anyone to do. Just focusing on quality sets, reps and getting the heck out of the gym so you can eat and recover. This is golden. Excellent video. 👏🏽
Yes to weekly split!! Trying to learn handstands, build my total and improve my running too! PLus trying to learn swimming for cardio which is a struggle, didn't realise form is tricky lol
Yes!
Yes, I would like to see your split workout schedule please. Thanks for the video!
i love your videos so much - so glad i found your channel! top quality, great knowledge, thank you. i would really appreciate a weekly routine as we have very similar goals - mine this year being to run 10km, improve my strength, and become more flexible (incl doing the splits)!
Very useful especially on vacations!
Great ideas again. I found out just today that if you drop your ego even on smaller lifts, at times cut the range of motion, you can get much more benefits. I was doing a diy hack squat (I lean back to a wide pole and use big heel elevation) but with smaller weights, pausing at the bottom and just coming up until I could feel a serious tension in my quads. The first time I got a crazy quad pump like after finishing I could just lay on the ground. Other times it's always lower back or cardiovascular capacity or general nervous system fatigue is the limiting factor. Same I did for side laterals, just 3 kg dumbells, but extremly heavily going into the burn.
Would be real keen to see how you set your week up to reach those goals you’ve set out! Sounds like a crazy split but keen to see it!
Absolutely wanna see that training routine for those badass goals
A minimalist series would do wonders for me and others in similar situations. Med school is a full time job
"When it comes to training you can do whatever you want."
You're goddamn right, hoss!💪
I'm doing pull ups on my Lower Body days too, feels amazing and free back gainz
Great video and explanations, I did find myself pausing the video to read your comments that popped on the screen because they were there for a short amount of time
I love your videos wish you could show a video of axually doing body rowes band assistant and negative pulls up with sets and reps when to move from one exercise to another ive been wanting my first pull up for awhile now
Love this video style
Love your content bro. please do a vid on ur weekly split
2:56 Super excited about these new goals!
Can’t wait to see your progress!
Yes! Thank you!
Awesome. Appreciate the advice, coach!
Glad it was helpful!
Pull Ups on a leg day are awesome. Decompressing the spine, upper back + Lats Work that matches the lower back hammered by lower body compounds and more overall quality volume for the back (without having a very long upper body workout)
your legs are so aesthetic 🫠
Awesome video
More of this!!! I need time !!! AND BIG LEGS
Doing only rdl's and squats/leg presses leaves the rectus femoris of the quads and the biceps femoris short head of the hamstrings untrained, I recommend doing either a hamstring curl or a leg extension or both (sissy squats work instead of leg extensions too btw), also doing both a squat and a leg press is sorta unnecessary so if you're really short on time then skip one of them, if you don't like either squats or leg presses then other substitutions for a barbell squat or leg press are:
-Smith machine squat
-Hack squat
-Pendulum squats (if your gym has this then you're lucky lmao)
-Belt squat
-any lunge or split squat variation (pain)
the rectus femoris is only worked when your hips are stationary and your knees extend aka in a leg extension or a sissy squat, on squats and leg presses your hips move so the rectus femoris just doesn't work
The biceps femoris short head only crosses the knee and doesn't cross the hip joint so in hip hinge movements like an rdl it doesn't work at all, it only works in knee flexion movements aka a seated hamstring curl, lying hamstring curl or a Nordic hamstring curl, if you have access to a seated hamstring curl then I recommend picking it over the lying or nordic one
Currently I'm on a quest to have hulk legs. I got the notification 2 sec ago. Perhaps this video can help me out. Will check out till the end. Keep it up, Eugene. 💪
Good luck
Great video.
Love to see you do weekly splits 😊😊
Now I am waiting for the upper body version! :P
RDL's first...hmm cheeky! I used to do 7 exercises before now and completely broken to do the next leg day. I've pared it down to 4 and tbh the progress is just as good.
Awesome content as always!
One small question, any recommendations for those with a broken big toe.. since can’t use the palm of the foot ?
Appreciated !
Exactly what I needed to fit with my busy MMA schedule :)
Do you still do BJJ btw?
I kinda do a similar thing with pullups. I go to the gym 6 days. On 3 days, I only do heavy bench&squats. On the other 6, I do some rows, some isolation work for side delts, and cardio. And on all days, I do 2-3 sets of chinups&pullups.
Great Video, Eugene!
Thank you! 🙏
Hello uncle teo could you show us more advance forms of sissy squats since it’s hard to load them up.
Would love to see your running training
Cool video, focussing on what is most important for lifelong training success: efficiency. My leg day is 1 high rep set of calf raises and reverse nordic curls as warmup, followed by 4 sets of squats and 3 stretched deadlifts with high intensity. It works and it saves time - for running.
Nice!
Yes I would love to see your split.
Also, plyometrics are a great way to improve your elastic strength, which means it'll allow you to run faster and more efficiently.
Weekly split can be whaterever you want as long as you give your muscles enough time to recover. I dont follow a program anymore and vary my workouts every week. With 7+ year of training I know waht's good and bad for my body so I'll incorporate different types of exercices, rep ranges, mixing muscle groups and it works really well. At the end he added pullups on a short leg day and it makes totally sense giving those back muscles an extra 3-5 sets for the week
Notes for me :
Eugene teo minimalist leg day
Low level plyo warmup
RDL (+élastiques légers) mieux pour échauffement
1-2 sets c'est tout.
2*5
+ 1*15 ?
Squat 2*5
+ 1*15 ?
Leg press unilatéral 2*10+5
Extra PU progression McGill
thank you
You're the man ~~ buddy.
How much rest time between sets do you recommend? Important contribution to workout time. Thx b
Show us your full unedited workout.
Wow I’m first in here. I’d like to thank my family and of course Eugene for making this moment possible
Hahahahaha
Full weekly split Eugene !
Late comment, but I would be keen to see a video about your garage gym setup!
Here's my comment, love your content
Seing your weekly routine Would be great
Would love to see the full split. Please 🙏
Working on it!
@coacheugeneteo
How often would you do a leg day like this?
Weekly spllliiitttt
Curious to know how you get your 5km run time up (or down, so faster)
Hi Eugene, do you have the link or title to the paper(s) referenced at 1:36? I'd love to read more into that!
Could you do a quick video where you explain how to properly use wraps/straps for heavier lifts? I’m so awkward with it and end up still hurting my hands or wrists
Sure
drop that weekly split brooooo
Would love to see a breakdown. Always wanted to get into running but I don't really know how to "start," especially as someone who has been lifting for decades.
Run as slow as others walk, you can do that for at least 20 mins even if you are untrained and overweight. My buddy and me started like that. Within a month, you'll get in runs of 30 or 40 minutes. Don't get too fast - make sure you're running as slow as a fast walker to begin. Slow running is a great way to get into running.
So at the top of the barbell squat, are you squeezing quads and glutes? I’m not aware if I’m squeezing at the top of the squat. Don’t wanna lock my leg and fold forward
Even if you don't find the time / energy to add in pull-ups at the end of your leg workout, just hanging from the bar for a while will also get you a great feeling of decompression.
no rules... love that
What are your thoughts in EDT, and could you make a video on it. Thanks. 😊
It's great for conditioning
Need this as I've broken my hand
Eugene running his post like his 30min workout: fast...I had trouble keeping up listening😄
Please, make a pull session linke this!
Doesn't your lumbar spine go in to flexion when you use that depth in the leg press? I've had so many clients that have gotten a disc bulge or herniation in a leg press because of that.
What works for a 6’2 individual like myself?
What model of shoes are those?
2 very hard sets of RDLs are going to absolutely toast you. Right now I do a maximum of 3 sets of RDLs and my hammies are absolutely oblitarated after. I tried adding in a 4rth set but the fatigue just catches up too much.
Hi Coach. Any recommendations exercises or stretches for dropped/ low shoulder posture? My body type is ectomorph, have been struggling with this posture for many years. Thank you
Not a fitness coach by any means but I heard when face pulls are done correctly, they can improve your posture. I have the same body type and do this exercise to help my shoulders that use to slump forward and down.
How long do you rest in between the sets ?
How long do you rest in between sets though?
Eugene has a garage gym when he doesn’t want to go to his state of the art gym, goals
Minimal time workouts for maximum benefit, is a really good and novel way to look at workouts. Frankly, this is how I work out, to a max of 50 mins for a session. I'm not going for max hypertrophy, with multiple exercises per body part, and as much time in the gym as necessary. Thanks. I hope you can extend this to make it a series.
Nice!!
Uncle Eugene!!!
Make 30 minute workout videos for full week
I train my legs hard with progressive overload but they don’t grow cos of my long limbs!!
Loves the video but i can't imagine me doing only one of two sets of rdl while it probably took me 10 minutes to load and unload the bar
I've seen you suggest sissy squats, leg press, hack squats, and bulgarian/split squats in different videos. Surely one routine wouldn't be doing all of these. How do you break these up?
2:03 My brain got a little bit confused but I always assumed you weren't a great training partner :)
Eugene you look exactly like actor Cary Hiroyuki Tagawa. He played Shao Kahn in the first Mortal Kombat movie. When I first saw your vidoes I thought it was him for a second.
Nothing for the calves?? 😳
I was curious how you train them regarding your tempo i.e. duration of eccentric phase and pause in stretched position, how many reps etc.
What a pity...
What are your thoughts about the impact of running on your knees? Just wondering, because I’m starting to run more as well.
Running hurting your knees is one of the oldest myths out there that still won't die. It's actually the opposite. I'm 40 years old, done 7 triathlons, numerous marathons, and countless small races like 5k and 10k. Right now I do legs 3 times a week on tue, thur, sat, and I run 3 times a week on mon, wed, fri. My knees are strong as an ox.
Do you find any stress on the lower abdominal wall when doing single leg leg press (hernia inducing type of stress). Especially if you have your other leg lower than the plate
Personally no
How did you get such big calves?
Why is the single leg 45 press so hard? I was humbled when I tried it the other day - I could do like a little less than 1/3 of the weight I'd normally do when I do it with two legs.
Ha jokes on you, I already watched the video you plugged at the end before I even watched this video!!
Wouldn't regular leg presses be quicker if you're focusing on minimal time? Since doing single leg presses would basically double the amount of time needed to complete each set.
Hi coach Eugene, any plans to bring a flexibility program to the Ganbaru Method?
Yep. I have 3 written up already by experts. They'll release in a few months with the next upgrade 🙏
In fact pull-ups may be helpful after deadlifts and squats to decompress your spine, what do you thing about that?
That makes sense
wdym double body weight
What shoes are those? They look sick
They seem to be asics, not sure what Asics shoe tho
I really like the idea but I'm afraid of losing muscle volume by doing this kind of training. Could that happen?
Shouldn't be a problem as long as you direct that energy from those extra sets that you'd usually do towards your two working sets
leg press is horrible for your s1 l5 disc esp
I only have a squat rack, BBs and DBs at home, so what should I do instead of the third one mentioned in the video?
I'd do split squats or my home hack squat variation - you'll find both on here!
@@coacheugeneteo oh my... The chief himself responding? Wow. Thank you very much (also for all your content, btw)!
I'll look for and try them. - Have a good time!
1:23 😳 🧐
Looks like a great primer for PAP before doing rolling starts. 🎽 💨
👍
Absolutely
BADLY NEED WEEKLY SPLIT!