THE PERFECT LEG WORKOUT TO BUILD BIG LEGS | Vol 2.0

[Music] so hello welcome back to another video today we are can you guess what we're doing of course you can because it's in the title uh we're in the commercial gym we're doing legs legs part 2 2.0 so the last one i did was in 2019 this is another instructional video for you guys i am going to make it less horrendous not as long as a lot of you moaned about the last one i'm sorry but that's how i normally trade so i'll make it more user-friendly if you enjoyed this video make sure you leave the thumbs up remember the last video i did you will know why i'm saying that now and don't forget to subscribe if you haven't done so we're close to 500k so let's do this um yeah so as usual warm-up main workout and a tasty tasty conditioning at the end let's go as always starting with some warm-ups i always warm up before a session and i cannot emphasize enough how important this is i always start with a good five minutes on the bike [Music] then on to some banded glue activation work i know women do these a lot but guys you need to get involved too these are fantastic when it comes to improving glute activation in a squat and preventing lower back pain because a lot of the times when we have pains in our lower back it can be due to little glute activation when squatting or dead lifting and as you can see by my facial expressions this is not fun i am using a gym shark heavy band next some gorilla squats another great way to mobilize your hips and hamstrings before a session and then on to some thoracic rotation to get some movement up on your thoracic spine this is a great knee strengthening exercise especially pre or rehab work if you have slightly information add this to your routine especially before your session make sure to really stretch the band out and when you extend down there should be some tension around the knee the kang swat is one of my favorite pre-workout prep exercise a combination of a good morning and a squat this is a great exercise to not only activate your hamstrings and glutes but also mobilize those tight hips and you can also add a little weight to make this more challenging but you don't need to go too heavy on this if you find in general that you are very stiff during a squat or have fairly tight hips performing all the warm-ups here will really help prime the body for your session and this is why i always take warm-ups very seriously before we get into the workouts i wanted to emphasize that this is more of an anterior focus leg session i like to have two sessions and then i focus on the posterior on another session otherwise i'll be training for three hours [Music] the first exercise will be some car phrases if you've watched my previous leg video in a conventional gym you know why i do them first most people leave this till the end but hear me out at the end of your session you're tired and you just want to go home so which means not putting as much intention into car phrases whereby doing them first means training them with intent keep a nice and slow eccentric and at the top of the movement squeeze them as hard as you can [Music] i'm using kettlebells but you can use dumbbells and also if your gym has a standing calf machine that's even better remember all exercises come with various tempos so pay close attention to that the next exercise is the leg extensions i like to train my legs unilaterally when on the extension machine to allow me to train them with an equal amount and also one isn't doing more work than the other this is to avoid any imbalances keep a nice controlled eccentric and make sure to really contract your quads at the top of the extension as i always say time and time again squeeze the muscle you're working like it owes you money [Music] so finish off with a brutal drop set this time with both legs pay attention to the video and notice how slow i am during the eccentric even when i've dropped the weight yes your legs will be screaming but resist the urge to speed up and keep the muscle under as much tension as possible this is where the hard work really begins and if you want to grow lean muscle mass time under tension is your best friend next we have tempo hill elevator squats keyword tempo and you will see why in a second this isn't about going crazy heavy for controlling the weight during the eccentric phase of the squat at a very slow tempo notice i am not going ask the grass and that's because i want to keep tension on my quads and also avoid bouncing off the squat to make this an absolute killer of an exercise as always make sure to contract your quads and brace your core and glutes before you descend into the squat making sure to keep that time under tension then superset the squats with some deficit split squats now i know you will already be asking why a deficit while performing this at a deficit means performing the exercise with a greater range of motion and that leads to greater gains okay seriously though by increasing range of motion you are putting the muscle under tension for longer which as i've mentioned before is the goal in trying to build lean muscle mass make sure to control the tempo again during the eccentric and also if you want to you can add more plates to further increase the range of motion and make this even more challenging but trust me after the squats this is not fun leave your ego out the door when doing this session you might not be able to squat 200 kilos on the bar but the purpose of this session is to push you past your comfort zone using progressive overload and time under tension which is the best way to grow the second and third set will be a drop set and again you will look at the tempo and think i am absolutely crazy and my response is yes i am so stop complaining and just do it there's one question that i know will come up why do leg extension before squats well that's on purpose i like to change the way i train legs ever so often otherwise i hit a plateau and pre-exhausting my quads with the leg extensions means they have to work twice as hard during the compound lift as explained before it's not about big numbers and i would never do this if doing low volume training so three red max two one rep maxes etc [Music] it's a quick break to remind you guys that my app or the vincent app will be out in june which i am so excited for i'm going to put a link in the description so if you've always wanted to do some of my training on the app i had a pdf ebook before that's pretty old-fashioned so now we have the app really really have i said excited i'm excited super excited i'm triple excited to infinity that is coming out so uh yeah check it out it's only one dollar it's about 90p 70p for the first month and it's 14 a month after that it's a rolling contract as well so you can cancel whenever you want to as well yeah it's everything on this app from bodybuilding conditioning kettlebells dumbbells that's dancing no not that part so yeah get involved link in the description back to the video next we have one of my absolutely favorite exercise which is the hill elevated goblet squat i can definitely attribute my quad development to this exercise have your feet narrow and heel elevated this just means you can target the quads even more and also again try and avoid if you can going arse to grasp or bouncing at the bottom of this exercise to keep the tension on your quads as you can clearly see in the video i always make sure to engage my core and my quads before going down into the squats just to keep that contraction on my quads throughout the exercise it just means the muscle will be working twice as hard and this exercise will hurt a lot if you do it correctly trust me on this one again tempo is key and also increasing the dumbbell weights each set is another way to progressively overload the muscle [Music] superset the goblet squat with a front rack bulgarian split squat okay here's the thing i know what you're thinking and yes a standard bulgarian split squat is already incredibly horrendous but then performing it in a front rack position it's just cruel form of torture and you're absolutely right that's why i do it i love finding ways to push myself and challenge my body and take myself out of my comfort zone and this right here is not fun at all but extremely effective in building strength and leg development not just on your quads however but your hammies and your glutes make sure to engage your core to keep you nice and stabilized before performing this exercise try and also find a spot on the wall or better yet use a mirror to help you keep focused and balanced final exercise is a walk-in double lunge make sure to use heavy dumbbells that will make this very challenging the purpose of the double lunge is to keep the quads under tension for longer and notice how i don't go all the way up to keep the tension on my quads also you will notice the strange thing i do with my legs after the second lunge i am contracting my glutes before taking another lunge forward again to work them twice as hard during the lunges aim for about 12 steps total each lunge even though i'm performing two i count them as one rep so realistically i am performing 12 lunges on each leg and just when you think it's all over there's this lovely conditioning i like to call bye bye legs finisher it's nice and simple really 60 seconds leg only bike sprint make sure the bike's on the hardest resistance or dampener on whatever bike you use [Music] by the way your legs are going to absolutely hate you or for the next few days after this session but it will be all worth it i forgot that but that's the video done i am exhausted my legs are done um yeah if you enjoy the video as always don't forget to leave a thumbs up don't forget to subscribe i've said this many times now i am starving i'm going to get some food goodbye goodbye peace out [Music] right

Channel: Obi Vincent

Views: 139,638

Rating: 4.9691744 out of 5

Keywords: legworkoutformass, growyourlegs, buildbiglegs, legday, legworkout, sciencebasedworkout, legworkoutforbeginners, jeffnippardlegs, Fulllegworkout, athleanxlegworkout, jeremyethierlegworkout, jeremyethier, natachaoceane, whitneysimmons, simeonpandalegworkout, bodybuilding, workout, simeon panda, mike rashid, stevecook, chris bumstead, fitness, fitmediachannel, health, athleanx, officialthenx, christian guzman, roblipsett, bulking, kai greene, gymshark, mikethurston, jeff nippard, Davidlaidworkout, mattdoesfitness, FRA5ER

Id: WWo1tCf08_U

Length: 13min 45sec (825 seconds)

Published: Sun May 30 2021