How To Structure Your Leg Day

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[Music] all right so when I first got into the gym you know I would come in here and I had no idea what I was doing I’d either be on my phone scrolling through Google trying to find a workout or I’d be copying some random person in the gym and at times I would get super self-conscious because there’s either that one guy like tossing around five plates on the bench or there’s just a bunch of people that really know what they’re doing and I was kind of just there and it it kind of like I lost so much motivation not knowing what to do but something that really helped me with that is planning out all my workouts before I getting to the gym so either the day before or I was eating my pre-workout meal I would sit down Take 5 minutes and I would really just go over what I was doing that day and instead of wasting a bunch of time I would just pull up my phone and it was right there so that helped out a bunch but you know I had to do some research to uh to find out the workouts that I should actually do and kind of wanted to go over uh that in today’s video and one of the one of the major points something that I do every single day is I stretch for a decent amount of time so I know there’s a bunch of talk about whether stretching is good or bad for you but you know I like feeling Mobile in the gym I don’t want to walk around like a big bodybuilder and like not have any Mobility so something I always do is stretch I’ll take all 10 15 minutes warm up and I’ll get into my lift um and that’s what I’m about to do now I have legs today and uh I took pre I’m ready to go so let’s get right into [Music] it [Music] oh [Music] [Laughter] [Music] oh [Music] I typically start with hamstrings cuz takes away a bunch of you know knee pain or lower back pain that I get through my lips and I tend to have a decent connection with my quads but I don’t know for some reason when I start with hamstrings I just I really feel everything so it’s a staple to pretty much every leg that today I’ll start with either like a standing leg curl or a seated leg curl just because those machines I feel the most and then uh later in the session I’ll usually do like a heavy RDL or something but um starting with the ham he just really sets the tone for every leg [Music] [Music] day [Music] [Music] so just about every leg day start with hand movement and move over to leg extension that’s what I’m on now and I typically run this for as many sets as I feel necessary uh some days I really don’t have a good connection but other days like today where I’m feeling it in every single part of my quad I just want to I’ll ride this out for a decent amount and I’ll load up a decent amount of weight too I’ll try to hit a rep range you know between 8 and 10 on a heavier set but if I’m going uh lighter weight I I’ll probably just take it a failure and that’ll range anywhere between you know like 15 to 20 but this is one of the main movements that warms up my legs for a heavy compound like a leg press or a squat and it just really primes the legs and get you ready for that that c out movement so probably got like one more warmup set here and then I’ll take it a failure and then probably as many as I can so it’s feeling really [Music] good [Music] yep yep yeah let’s go finish [ __ ] oh so single leg leg press for the first movement after those two kind of warm up movements I really like to do this first especially single leg because this really targets my outer quad which is a severely lacking part of my body and I want to do it when I have the most energy and obviously as the first compound that’s going to be when I’m most energized guys so I’m here running about you know probably two or three top sets probably going to do two with a heavier weight and then one back off so just about three that third one will probably be like a am wrap set so as many reps as possible but the main queue that I’m using here for the outer quad obviously using one leg but keeping the majority of the weight on the outside of my foot and I’m kind of letting the weight push me down while I’m keeping my quad in the movement and I’m like slowly controlling the weight down and then I’m just firing it back up so the weight on the outside of your foot and just really driving through um a slow and control movement you’re really able to feel the outside of your quad and uh it just feels really good so this is the uh this is the one that hurts but it’s [Music] good [Music] [Music] okay [Music] [ __ ] [ __ ] it so that’s pretty much just what I wanted to I want to hit between like 8 to 10 I think last week I got eight so hitting 10 is a little bit of progress but any progress is good so I’m really happy with that and I’m thinking about like 20 30 20 30 seconds in between each leg just so I can get a little bit rested because when you typically just jump from one leg to the other leg your output’s not the same on that second leg so just trying to trying to catch my breath here a little [Music] bit all [Music] right [Music] [ __ ] [Music] okay Smith machine Bulgarian split squats these are a staple of mine something I recently started doing but you want to hit every part of your leg on the leg day and we got the HS got the quads the only thing we haven’t hit yet are a little bit of glutes and this targets them pretty well you can either set this up for a quad dominant or like a rear leg dominant movement um and just depending on where you set your foot uh the front foot if you place it out farther is going to be obviously the back side of your leg a little bit closer you’re going to get more knee flexion so that’s going to be more quad but this really really helps develop your glutes especially since it’s a single leg movement you’re going to get a lot of tension on one part of your body and just like the uh just like the leg press you’re going to want to take a little bit of time in between each each leg just so you have the energy for the next one but this is a this is a killer so you want to hit this towards the beginning of your workout it’s really tough to to save it for like a later movement but it get some good [Music] oh [Music] [Applause] okay so five movements in and I just need a little bit of a break my CNS feels a little fried right now so I’m going to take just one or uh one or two movements and not really do any heavy pressing or just overall you know spinal loading so anything like a squat or a Bulgarian I’m not going to do anything like that s do something fairly simple hit a little bit of calves and four calves best thing that I found to do I’ll run about like three or four sets but I’ll keep the rep ranges pretty high going up to about like 15 to 20 rep but the thing that’s a little different about this movement is that I like to chill in the stretch position for a good 10 to 12 seconds and then uh and then move on from there just because all throughout your day you’re walking and there’s not too much stretch in your calf and everything you’re really doing is just flexing it up so the more that you can stretch here the better and uh you know it doesn’t take much but it definitely hurts so just uh just a little things little things for [Music] calves [Music] sh [Music] [Music] h [Music] [Applause] yeah so some rdl’s on the straight bar here and these are killer right now I said at the beginning of the workout I uh I was going to hit these later on and just one of my favorite things to do after a hamstring curl or some sort of like leg curl just because I feel like with a leg curl you’re flexing it almost like you bicep like you’ll Flex it up but with these it’s a very similar um it’s a similar movement in the that it’s working your hamstring but the functionality of the movement is different um in a sense I feel like this is really tearing the muscle apart while the uh the hamstring’s kind of like Contracting it and I’m not too sure if that’s the correct signs behind that but you can feel the difference in the movements and I just like I said I like putting this after that just to uh stretch everything out and just feels real good this is probably the sixth movement I think it’s a sixth movement and you know I’m not doing anything crazy here my uh my body’s tired and trying to save a little bit in the tank for the last one so probably going to run uh two top sets here and then move [Music] [Music] on so hack squat is going to be the final movement but it’s probably going to be the hardest thing and I really don’t want to do it right now but you know somebody’s got to do it 10 today I’m going to be that person but the band here I put this on for a little bit of help on my knees and you know it it helps a little bit but I feel like the main reason why I put it on here it just makes it a little bit lighter so you can put some more weight on it it looks cooler but uh it really does help your knees a little bit and um I’m probably going to take this to like you know probably 12 to 15 Reps for a solid like two two sets just something like I want to burn out right right quick and uh this is probably one of the better machines to do it on cuz you can really Target your quads here and you know we got a little bit of quads on the bulgarians a bunch of quads on the leg extension and this is just going to cap that off for you know it’s going to hit everything on your quads here and uh it’s a great way to finish it’s good to save the hard things for last because it really tests your uh your mental strength because I really want to walk out right now but no we’re just going to do [Music] this [Music] [Music] a [Music] [Music] no [Music] [Music] oh [Applause] [Music] [Applause] [Music] so I feel like the best way to finish your session is with any sort of set just like the hack squat set that I just did and if you watch that whole thing I appreciate it uh it was a long ass I did as many reps as possible went to Absolute failure and and it just when you do something like that as the last exercise it puts you in a really good head space for the next time you come into the gym because that is going to be your first memory that last set so overall that was my leg day um and I do do two different leg days throughout the week but they’re not identical but something I do make sure of is that I hit every single muscle group at least once or twice throughout the session so I’m hitting glutes hamstrings quads calves I’m doing one or two of those exercises is even if it’s not the same thing you know and even if you didn’t want to copy this exact workout and you just want to structure your own just make sure that you’re hitting every single part of your leg because your overall leg development is going to be based on uh you know every individual muscle group so you want to make sure that you’re attacking everything just about the same so when you’re piecing together your leg day you want to uh make it look very even across the board uh in terms of volume and in terms of exercises for each muscle group um you know just so you don’t have one muscle that’s absurdly larger than another one but thank you for tuning back in thank you for watching the videos thank you for liking the videos um and if you haven’t already go comment something like the video and subscribe and I will see you in the next [Music] one

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How To Structure Your Leg Day