The PERFECT Leg Workout (Sets and Reps Included)
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- čas přidán 23. 02. 2019
- The perfect leg workout must consist of compound exercises for the quads, glutes and hamstrings while not overlooking the smaller muscles of the hips and our ability to train in all three planes. In this leg workout, you will find that we overlook no component of upper leg training and get you training like an athlete in the process.
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As with all videos in this perfect workout series, the goal here is to make sure you will build not only size by following these leg exercises but strength and explosiveness as well. This starts as always with a compound movement for the legs, and there is none better than the squat. While warming up to perform the squat the key is not to exhaust yourself more than necessary. Too many times, people perform too many warmups, cutting into energy reserves for their working sets.
What you should do instead, is do a few reps with your sub-working weight to loosen up your joints. Just before starting your first work set, perform one touch-up set with about 10 percent more than what you will be using for your workout. Perform just 1 to 2 reps here to prepare the nervous system and neurologically “lighten” the load that is to come.
Work your way from sets of 5 to a set of 25 grueling reps on the squats before moving onto the next component of this leg workout; the posterior chain compound exercise.
Here you have two choices. You can either do the barbell hip thrust or the glute ham raise. Keep in mind, because you will be able to significantly load the barbell hip thrust more than you will the glute ham raise, you will want to opt for this exercise if your main goal is training for strength. That said, if you are looking to get more active engagement of the hamstrings through their concentric range of motion, then you will want to do the GHR since it contributes in areas that the hip thrust only isometrically challenges.
The next exercise is the hi/low dumbbell bulgarian split squat. This is a necessary component of any athletic lower body training approach because it is a unilateral exercise. Not only do the dynamic stability benefits shine through here but it challenges the body in the frontal plane in ways that traditional bilateral training via squats cannot do. Alternate the position of your torso on each rep to ensure you hit both the quads and the glutes more effectively on each rep.
The TKE Drop Lunge is a great way to ensure resistance through terminal knee extension. Now, it is important that you understand that there is no way to isolate the medial or inner portion of the quads during an exercise. What you can do however is ensure that this separately innervated head of the quads gets full stimulation by going to a full lockout position of extension on every rep. We can overload that with the addition of the band as well.
Next, no perfect leg workout would be complete without the additional focus on the inside and outside of our legs. The adductors are hit tremendously well with the Goblet Adductor Lunge shown in this video. Don’t just step back up to the top, but slide or squeeze your legs together to get yourself back to a standing position. This will light up the all important adductor muscles on the inside of your thighs and help you to build the strength needed.
Finally, you have to hit the outside abductors of your legs as well. This can be accomplished with the finisher shown. The hip band ladder requires that you work your way up to 10 reps in each direction of a side step while making sure to keep your toes pointed straight ahead at all times. This will strengthen the outside of your legs, which is an area that tends to be very weak.
For the complete sets and reps of every exercise of this workout, be sure to check the end of the video where I include all of the information. For more complete workouts that are laid out step by step and put the science back into training along the way, be sure to head to the link below and get the ATHLEAN-X Training Systems. Start training like an athlete and start looking like one fast.
For more videos on how to build bigger legs and the best leg workouts without equipment, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published. - Jak na to + styl
*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
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
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
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
Thanks bro
Nvm
USGuerilla 
Can someone please explain how these sets work?
Dankie
"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
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
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
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
muscle marker on glutes or i unsub
Lololol
LMAO
If he engages his glutes, the muscle marker will be swallowed up
😂
haha
Jeff had twins just to avoid imbalanced biceps
classic lol
Lmao
Perfect XD
Ok
That was very funny !
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
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?
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
*Disliked* Jeff didn't use the muscle markers on glutes
TheProsico head ass boi
TheProsico immediately stops video 😂
Naw the way CZcams set up now they can't handle all that glutinous maximus
Rip glutes.
Sadly 😒
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
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 🤔
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
@@stephenbareiszis2857 Big
-- Just absolutely massive tbh
Mind Over Matter ur just mad u didn’t see it 1st
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
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 .
His knowledge is second to none. Thanks for all the free content, much appreciated!
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
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 😂
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!
Great workout and I love the fact that you’ve utilised home furnishings, without the need for expensive accessories. Thank you for including everyone and making exercise accessible to all. ❤️
Full workout screenshot
13:05
You're the MVP
🙏
nut
The Beast
Great job
Legend
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?!
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!!
"all muscles matter" skips calves
Captain Fuck Off Muscles that are impossible to grow don’t matter
Lol the struggle is real
czcams.com/video/3jTwNTm1EBE/video.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
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. 😆😷
Hes honestly shown me so many excercises I've never seen before. Hitting every muscle from every angle
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.
I almost didn’t recognize Jeff with his shirt on
Dylevi950424 lmao
Usually his shirts explode into pieces
666 likes
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?!
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.
Your vids are mind-blowing. Ive really struggled with motivation with bad advice and trainers..
Cant wait to get on this and work up to doing one of your courses.
This is one of the few dudes on CZcams 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
"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’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 💪🏻
Thank you Jeff! The adductor burnout was a great finisher! I think this will go a long way to helping curb that outside "hip" stress while running and after extended wakeboarding sets. Starting AX-1 tomorrow. Thanks for helping this almost 65 year old stay in shape and active!!
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
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
I been doin this for about a little over a month and my legs formed ASAP TARGETING IT 3x’s a week 🔥🔥🔥🔥 recommended
After being on the same leg routine for weeks I tried this two days ago and I’m still feeling it, great workout
czcams.com/users/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 🤣
Damn it Jeff!! already did my annually leg session
😂😂😂😂😂😂
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.
I just finished this workout! I substituted the bulgarian with an static lunge because im not there yet! But omg finished with 600 active calories and over 700 on my wtch. My legs are shaking and i feel amazing as a beginner to weight i limited to 20kg as max for my sets. Ilove this!! Thank you Jeff ❤️❤️
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 “perfect” series is actually some of the best free training content on CZcams. Amazing
@@KizaWittaker bro what
@@KizaWittaker 😂😂😂
Kiza D WhiteHorse you was talm bout the side lunge. Probably replied to the wrong comment
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
I can say this stuff works, been doing this for about a week and have put in some serious changes to my legs!
Has the Plyometric exercise worked for hypertrohpy and athleticism
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 ✌️
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.
Jeff your channel and your workouts make CZcams a much mora valuable place than it would have otherwise been, thank you ❤
I am a PT...I have been watching tons of workout videos but yours are by far the best :) I love it!!! Def gonna try this workout tonight.
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
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.
Another banger video Jeff. Thank you for your thoughtful and wise advice. I've changed up my workouts based on your 'best/worst' series and it's been a game changer for me.
Great workout, can feel the burn and the muscles I have been missing. Thanks Jeff.
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 CZcams 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.
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
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.
I absolutely love this channel. I have learned so much. Thank you man. I hope all is well. fantastic content.
13:06 "... if you want to be psychotic, add a second round of these..."
Jeff: Okay now for my 10th round.
Lmaooo😂😂
Bruh
Jeff forgot the calves. It's really odd, in that he's a Cavaliere.
Bulgariaan split squats
czcams.com/video/3jTwNTm1EBE/video.html
czcams.com/video/lUeI-IwVXFM/video.html
czcams.com/video/MuD58rqj8SE/video.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
love this series it’s helping me so much
Thanks Jeff! Loved the workout. Unlike any leg workout I've ever done! Appreciate the time that goes into making this great content :-D
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 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.
Hey, I’ve watched several of your videos, and though I often follow your complete programs (time, access and even dedication to weights is limited for me) I love you ‘physical therapy background and every muscle matters approach. It’s very helpful and useful to me to incorporate into any Strength and conditioning I do. I was a super active,
Fit; agile amateur youth, my body did what it was meant to do, from natural activities and play, I have an adult history of physical injuries, ailments and deficiencies that came with those and lose of natural movements, play/activities and trust in my body: while these perfect workouts are probably great just want to give you a quick (not really) shout out for all the little training videos for all the complete muscles needed for good health and functional fitness which is my end game and I j ow a lot of other peoples as well!!
One clarification, this is what prompted my post, You mentioned the full range of joints movement being safe. I agreed for health joints, about about joints you’re having trouble with, ie knees with MCL tears, instability and full minuscus tears and shoulders (rotary cuff / inpingement issues? Full range and lock out still safe? I’ve had issues, and have stayed away from that as a result, maybe affecting my ability to regain full movement and stability I want. ???
Hey, I’ve watched several of your videos, and though I do not often follow your complete programs (time, access and even dedication to weights is limited for me) I love your physical therapy background and every muscle matters approach. It’s very helpful and useful to me to incorporate into any Strength and conditioning I do. I was a super active,
Fit; agile amateur athlete as a youth, my body did what it was meant to do, from natural activities and play, I have an adult history of physical injuries, ailments and deficiencies that came with those and loss of natural movements, play/activities and trust in my body: while these perfect workouts are probably great just want to give you a quick (not really quick) shout out for all the little training videos for all the complete muscles needed for good health and functional fitness which is my end game and I know a lot of other peoples as well!!
One clarification, this is what prompted my post, You mentioned the full range of joints movement being safe. I agreed for healthy joints, how about joints you’re having trouble with, ie. knees with MCL tears, instability and full minuscus tears and shoulders (rotary cuff / inpingement issues? Full range and lock out still safe? I’ve had issues, and have stayed away from that as a result, maybe affecting my ability to regain the full movement and stability I want. ???
Clarence’s perfect leg workout:
• Squats
I will graduate as a PTA in May and cannot explain how nice it is to have such a concise and wholesome breakdown for #legday. These perfect workouts are great! Trying this one tonight! 🦵🔥
You are awesome, I've learned so much keep doing what your doing, I know you are helping a lot of people, I l personally love the science behind all of it, so its perfect. Thank you for what you do.
I love this workout!!!….. said no one ever 😭. You made this really difficult, nice job Jeff 👍🏻
Don't get ink poisoning please. I still need you
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
Did this today; felt great. Thanks Jeff!
Thank you for this video, I've been training between 1 ot 2 am this week and it's my leg day today. Gonna do this cheers
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!
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
Thank you beast, I am a 19 year old string bean and I have started doing a lot of your workouts for the past week. I’m Really after getting bigger and I appreciate all your videos
The legend. I will try them of course, thanks a lot. These advices are the best.
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 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!
Started watching your videos a few years ago and Jamie has gotten so much bigger it’s kinda impressive, I strive to be as determined as you and him both! Keep up the amazing work! I really appreciate your videos
This man is amazing , thanks for what you are doing
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 ❤
“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
This is a huge workout, love the chance to do high weight and high reps on the squat, the first two exercises took around 40 mins or more, but they are massive 💪🏿😤 really like the content
Looking forward to trying this out , getting back to training legs after injury’s👍🏼
FINALLY I’ve been waiting for this video for the longest
Subbed #6
PLEASE SUB BACK.
Hi Zay can you sub back please?
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!
I deeply appreciate all your visuals of the muscle groups
After doing this workout I don’t think I will ever workout again! Thanks a lot Jeff!
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
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
Amazing share, way to break it down and put things in perspective 🔥🎯🔥
I find his workouts very helpful. Thank you🤘
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?