The Most Effective Science-Based Leg Day 2019 (New Upper/Lower Split)
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Date: 2019-11-06
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Comments and reviews: 9
AboveElevated
The close/narrow stance squat question - you said it has the same amount of quad activation as a normal/wide stance. Then you said in the normal/wide stance that the glute is activated more. That means that the glute is less active in the narrow stance, making the narrow stance a more quad dominated exercise. Wouldn't this mean that it hits the quads more than the normal/wide stance then? It puts more emphasis on the quads because of less acitvation/help from the glutes. Its like a normal bench press, uses both chest, tri and anterior delt. Switching to a close grip, the triceps is more emphasized, and the chest is less activated
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The close/narrow stance squat question - you said it has the same amount of quad activation as a normal/wide stance. Then you said in the normal/wide stance that the glute is activated more. That means that the glute is less active in the narrow stance, making the narrow stance a more quad dominated exercise. Wouldn't this mean that it hits the quads more than the normal/wide stance then? It puts more emphasis on the quads because of less acitvation/help from the glutes. Its like a normal bench press, uses both chest, tri and anterior delt. Switching to a close grip, the triceps is more emphasized, and the chest is less activated
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Moss Bioletti
Leg Day Plan - General Stretches -Cardio 5 minutes (any type) Phase 1 Mat -Dumbbell Pelvic Tilt 3 x 7-Static Lunges 3 x 7 -Plate Squats 3 x 5 RESTPhase 2 - Machines-Leg Extension 3 x 7 (2 legs up - one leg down)-Lying leg curl 2 x 7 (3 sec lowering down) -Followed by 12 leg curls - medium extension - fastREST-Phase 3 - End Phase -Calve Raise 3 x 7 -Ab Crunch 3 x 7 Rest on Mat lying downStretch
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Leg Day Plan - General Stretches -Cardio 5 minutes (any type) Phase 1 Mat -Dumbbell Pelvic Tilt 3 x 7-Static Lunges 3 x 7 -Plate Squats 3 x 5 RESTPhase 2 - Machines-Leg Extension 3 x 7 (2 legs up - one leg down)-Lying leg curl 2 x 7 (3 sec lowering down) -Followed by 12 leg curls - medium extension - fastREST-Phase 3 - End Phase -Calve Raise 3 x 7 -Ab Crunch 3 x 7 Rest on Mat lying downStretch
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jinjurbreadman
Hey Jeff. You've talked about the squats being a relatively bad exercise for hamstrings. That being said, some professional bodybuilders recommend exercises that are similar to the squat to hit the hamstrings. For example, large step lunges or leg press with your feet high and wide on the leg press board. What do you think about these statements and is there any EMG data for these exercises?
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Hey Jeff. You've talked about the squats being a relatively bad exercise for hamstrings. That being said, some professional bodybuilders recommend exercises that are similar to the squat to hit the hamstrings. For example, large step lunges or leg press with your feet high and wide on the leg press board. What do you think about these statements and is there any EMG data for these exercises?
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icallwinning269
Considering Jeff has had back problems before and I also have hurt my lower back several times lifting, I'd love a video about training around injuries in general, lower back specifically, etc. Lifts to do instead of squats and deadlifts/programming to get strength and size gains without needing to push the weight super high and risk injury?
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Considering Jeff has had back problems before and I also have hurt my lower back several times lifting, I'd love a video about training around injuries in general, lower back specifically, etc. Lifts to do instead of squats and deadlifts/programming to get strength and size gains without needing to push the weight super high and risk injury?
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Matt's Movies
Hi Jeff, great video thank you. I have a question. Do you think that the Inner and Outer Thigh Machines should be in a regular program for those trying to build size in their legs? I have made some good gains on them but I am the only guy I have ever seen use them and want to hear someone more experienced opinion.
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Hi Jeff, great video thank you. I have a question. Do you think that the Inner and Outer Thigh Machines should be in a regular program for those trying to build size in their legs? I have made some good gains on them but I am the only guy I have ever seen use them and want to hear someone more experienced opinion.
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Chris Medeiros
You mentioned in another video that you plan on integrating 30 seconds of stretching between sets for each heavy beginning lift - do you still plan on doing that as part of this new program? Have you started already? If so, do you have any early thoughts about what, if anything it does to your workout?
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You mentioned in another video that you plan on integrating 30 seconds of stretching between sets for each heavy beginning lift - do you still plan on doing that as part of this new program? Have you started already? If so, do you have any early thoughts about what, if anything it does to your workout?
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Damon
What a silly habit. bitting the shirt. You should bring a stick to bite down on youre the only person Ive ever seen doing this. I workout in flip flops (have been for 15+ years. Including squats. Theyre hard sole ones so they are really good for it. Bought squat shoes and prefer my flops still
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What a silly habit. bitting the shirt. You should bring a stick to bite down on youre the only person Ive ever seen doing this. I workout in flip flops (have been for 15+ years. Including squats. Theyre hard sole ones so they are really good for it. Bought squat shoes and prefer my flops still
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SurfingBullDog
Jeff, if I do not want to do six leg exercises in one workout. due to time constraints and the need to hit other muscle groups. what would you say are the three most valuable exercises from this workout? My assumption would be to hit the first three. squats, RDL, then weighted lunges.
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Jeff, if I do not want to do six leg exercises in one workout. due to time constraints and the need to hit other muscle groups. what would you say are the three most valuable exercises from this workout? My assumption would be to hit the first three. squats, RDL, then weighted lunges.
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darrin Shanholtzer
Hey Jeff you seem to be putting a lot of emphasis on essentric portions. Most of the studies in MASS dont really show any benefit. That being said most of those subjects tend to be untrained or beginner. Do you feel being advanced may more beneficial?
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Hey Jeff you seem to be putting a lot of emphasis on essentric portions. Most of the studies in MASS dont really show any benefit. That being said most of those subjects tend to be untrained or beginner. Do you feel being advanced may more beneficial?
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