Hey Lee, awesome workout! I got one problem: When I'm doing deadlifts on my back day, my hams get sore aswell.. I've tried different technuqies, but my hams are still sore after my back day.. Is it ok to just put a leg curl into my back (and hams workout if I do), and only train quads and abs on leg days? Btw, I don't do much isolation moves, because I'm 15 years old and putting on mass.
This guy is really smart . Knows the importance of compound exercises over isolation and focuses on strict form. Much better than most of the isolation only mainstream training videos that I usually see
for the reps (not warm up reps), do i increase the weight for the 3 sets? for example: 1st set: 10 lbs, 2nd set 15lbs, 3rd set 20 lbs? the last set should be almost failure. or should i just used the same weight for all 3 sets. Thank you Lee!!!
I watched all 3 videos in the playlist: chest, back, and legs. In arnold Schwattzenegger's book he put a "bodybuilder" on a beginner's routine if I read it correctly for a year and it's the same total bodyworkout 3 times per week for maximum results. More recently I've heard that a 1 week recooperation is necessary, so a 3 day routine would work. Which is more accurate?
I definitely recommend taking adequate rest days in order to maximize your gains. Working out day on / day off (or 3 days per week) is ideal. And as for taking a week off. You can do that if you feel you need it, but that's usually only something that advanced lifters will need after several months of intense training.
You can make progress with just bodyweight calve raises, but you really need to included weighted calve work to maximize your gains. And the standing calve raise is my all time favorite calve building move.
so do i train every muscle once a week? like chest shoulders and tris on monday then rest tuesday. then back and biceps wednesday then rest thursday. and then legs and abs friday and rest the weekend? is that enough?
i train legs once a week for 1 hour but then a canot walk for three days, i also do boxing training so i dont have to overdo the legs with weight exercises
Lee, I love your workout system and have been following it as good as I can for about 2 weeks now. However, on my leg and ab workout day, I don't have access to a leg press machine/calf raise machine. Do you know any other exercises that I could do by only having access to a barbell, bench, dumbbells, ect. Thanks!
You can do various squat and deadlift variation to work the legs and you can do bodyweight calve raises for high reps. But I would seriously recommend that you consider joining a proper gym. It would be a wise investment that will help you in your muscle building progress.
Lee, i have the squatting problem you're talking about in the video. if i go light i can do them with pretty good form but my reps go up to 20 or so. but if i go heavier to get the 10-12 rep range, my form starts to suffer and sometimes i even let the bar fall on the pegs. What do you recommend i do? heavy or light?
Start off light and increase the weight gradually over time. Even just increasing the weights by 5 pounds per week will go a long way towards helping you get stronger and still maintain good exercise form.
Is this an adequate amount of work for a leg session. I usually do legs on Thursday. 10x 10 on squat then 5x5 on hack then 4 sets of 8 for leg press then I deadlift 3 sets of 8 then leg extension 3 of 20 then leg curls 3 of 20.
You may have already answered this question, but if I was to follow your 3 day workout routine, what should be my resting schedule between the days / starting the routine over again? My question is in regards to maximum mass/ muscle gain.
Thanks a lot for any response, and thank you for the videos they're a great help!
Lee I love your videos, they are a great help! But I have one problem. I like the squat, think it is a great exercise and I don't want to stop doing it. But the problem is with the weight sitting on my traps I get the worst headaches, which makes completing the exercise very difficult. If you have any recommendations to help accomodate this problem I would greatly appreciate it!
Back off on the intensity of your squats for a little while and see if things improve. Lift about 20% less weight and try taking longer rest periods between sets. If that helps then you can gradually build up the weights again.
Hey Lee, My routine is Mon:push Tues:pull Wed:legs Thurs:push Fri:pull Sat:legs Sun:rest Abbs: every other day. Is this okay or am I doing too much/not resting enough? I like the frequency of training every muscle twice a week.
If your goal is to get bigger that's too much in my opinion. Cut back to working out no more then 3-4 days per week and you'll make better mass gains.
@leemhayward My goal is not to get very big but I want to I want to get lean/ripped and have lots of endurance and strength. Don't want to be buff or bulky. As for the abbs, is everyother day fine? Thanks, much appreciated Lee :)
hey i dont mean to sound like a form critic but there's a problem with your squat. We call it the 'ass dip''. Notice how your lower back is rounding when you go below parallel. I suffered a bad disc hernia in my early powerlifting days cuz i had the same problem.
I've got an advanced fat loss program on my website at: LeeHayward*com called "Extreme Fat Loss" that covers my personal bodybuilding contest fat loss routine.
You can do what ever you want. But I prefer to stick to a set routine for at least 6 weeks before changing things up. If you keep changing things all the time it's hard to track your progress and results.
Awesome stuff Lee, just found and subscribed to your channel after the first video. I too follow this split and I hope to see some good results as I believe as you have said that the compound exercises can really work multiple muscles for a top workout. Also like how you talk about not neglecting the deltoid muscles as this can cause shoulder problems. Keep 'em coming man - top stuff thank you.
Im just starting to do your 3 video routine, Iv cut it into monday wednsday and friday, will this routine alone get me bigger and stronger? Or should i add more into the routine? My cardio day is a tuesday or thursday! Thanks for the great vids :)
Hey your probably not going to read this, but I know at least one of you will. I've been inspired to make health and fitness videos and I want to spread the word about it. Would you please take a second to view my channel and tell me what you think about the video. Thanks guys
Damn Lee! your squats make Tom Platz's squats look shallow! even when I was powerlifting I didn't go that deep that's awesome I'm gonna go as deep as possible from now on. My question is the standing calf raises, in my Gym there's no S.C.R Machine is the seated one ok? if not how about the smith machine? also, the lunges, can I do them back and forth (on the spot) as space is limited thanks Mike.
Yes, you can vary the exercises based on the equipment you have available. This isn't some set in stone "You Must Do This" type of routine. It's just a good training template to follow.
when you squat, is it bad that you knees past your toes? my cross country coach criticized me for squatting with my knees past my toes... what is your take lee?
I have a question, if we're following your 3 day split workout routine, when do we get the cardio in? I've always heard it was counter-productive to do cardio when trying to do -mass-building workouts on the same day. Is that true?
How much cardio you do depends on your fitness goals. For mass building simply doing 3 cardio workouts per week is plenty. For fat loss I recommend daily cardio workouts.
For mass building you can do weights one day and cardio the next day. Just alternate back and forth. For fat loss you can do cardio in the morning and weight training in the afternoon (or vice versa) to burn more calories.
Lee thanks very much for the videos you have done, but i was wondering. When I do barbell squats I find it hard to go 'ass to the grass' unless i have my legs positioned really wide. Is this ok form ?
Lee, could you make a video for us people whos calves basically don't exist? I am definitely one of those "have nots" kinda guys and would like to change it.
excellent video. I like how you explain the diffrence between compound and isolation excersises. Im all about preventing injury. I was wondering if i could get your opinion on something. I work 3rd shift and lift before i go to work and take a protein/carb shake after my workout. But it doesn't seem like im healing up properly. Do you think i should start lifting after work so i can rest and heal up quicker? or does it matter? Thanks.
@leemhayward hi lee, what happes when u release testosteron? does it help to grow muscles? and if i only train legs on my work out day how does it effect my upper body next day when i train?
If you want to low down on what testosterone does you should do a google search, that will give you a much more detailed answer than I can fit here in a youtube comment. And as for working your legs one day and upper body the next, that's fine. Your legs will be recovering while you are training your upper body, and vice versa. Practically every bodybuilder will split up their workouts and train different muscle groups on different days.
@leemhayward In your opinion, when is the best time to train? Some say that working near mid-night's the best because they say your performance is at its peak near mid-night. Please advice. Thanks :D
@metallicaj123 It's always empty on the day that Lee works out, because he is so strong that he needs all the plates available in the gym. So noone else is able to work out that day.
Hey i'm 12 almost 13, and i play football. I love weight lifting and working out. I've watched almost all your videos and i love them. but im nervous if i work out to much, ill stunt my growth. Is it true that if I work out to much I will stunt my growth?
okay why the fuck are you gonna squat down to where your balls almost touch the ground, but when you leg press your not coming all the way down to your chest? what happened to "full range of motion"?
would you say the 5 day split is better or this 3 day spilt? i heard the 5 day split can decrease your testosterones(i have experienced on some weeks), hindering your efforts at the gym later on in the week therefore youll feel lazy and stuff. please reply!
Lee, very good 3-day split routine. What is your opinion on full body workouts? If positive, any chance of video coverage of what you would regard as good full body workouts?
There's nothing wrong with full body workouts. But obviously if you are trying to work all your body parts in a single workout you have to limit the exercises you do. I generally like to space my workouts out over a split routine so I can incorporate more exercises into my bodypart workouts.
I've been doing them for quite some time now after reading an article titled "Split Routines: Are They the Death of Productive Training?", which is reasonable read (and is also the first link on Google). I found them more productive but a lot more exhaustive. You might find that article very interesting.
Lee, the other day I was maxing my bench press and my hamstring cramped on me mid press. I did not understand why what so ever, I work out my legs just as much as my upper body. I usually strech after my workouts, should I start streching before & after?
Regarding foot placement when doing leg press, is there an optimum point i.e. a little forward for the quads or a little back for the muscles around the knees. Should the placement be wide or close? Should I push more with the toes or the heels, etc?
Hey Lee, I disagree with your targeting of upper and lower ab muscles. You cant target specific areas of the ab muscles when it is one big muscle (Rectus Abdominis) Its just a myth. The ab muscles have to work as a whole, equally in order to perform the excercise. You cant place more emphasis's on the lower middle or upper abs.
Lee, I can NOT sqaut as low as you, thats insane how deep you sqaut. I can't do it I get this jolting pain in my left lower back when I sqaut. Im not kidding it's really is imposible for me to go that heavy with that form. So, for the past 3 months i've been mostly high rep sqauting. My best is 225 for 45 reps wich feels fine on my back. Is high rep sqauting a good substitute?
Try lightening up the weight, even just using the empty barbell and learn how to do full squats. Then build the weight back up slowly while maintaining full range of motion reps.
Full squats are a fantastic exercise and I think everyone should learn how to full squat. You can alternate doing full squats, half squats, and even power rack squat lockouts during your workouts. This way you have more squat variations to choose from and to grow from.
@leemhayward Hi Lee, ive got a question about squat form. do you have to keep your feet flat on the ground ( your feet seem pretty flat on the floor) or can you rest on the balls of your toes? the latter helps me get that full range of motion right down to the ground because my achilles dont have great flexibility.
When doing the sets and reps - are the exercises for all the workouts you provided in this series done in circuit format or with how much rest in between the sets?
I work out at home - What are good replacements if no barbell and and leg machines? Where would you hold the DBs as replacement for BB squat?
Great stuff!
Have you considered doing a series like this using just dumbbells for us work out at home types?
Hey Lee, I have been doing squats since almost a half year now. I do squats three days a week (including leg day on Thursday). I do this after 30-45 minutes run on trademil. But last week I got a pain in back and still the pain is there. Did I hurt my back? It was terrible last week when I was doing sqauts. I stopped now and resting for a week from gym. Will I be OK if I start Squats again cos I love doing it! your reply will be great!
do cardio after weights.. maybe you injured yourself because of fatigue. Try doing squats at the beginning of your workout after a proper light warm up and stretch. Go easy on the back, start lighter this time and easy into it. 2-3 weeks of lighter weights is better than 6 months off from a slipped disc or something of the sort
Avoid squatting (or any exercises that hurts your back) until you are fully recovered. Even though we strive to push ourselves hard, etc. you have to be smart and listen to your body as well.
yo lee! man i broke my knee a while a few years back and ive been squating really deep but was told to put a bench underneath me to stop my knees going past 90 degrees what you think of this will i be robbing my self of progress...
not at all man, at 90 degrees or parallel the muscles are still at full activation. You just miss on the "stretch" of deep squats. Some of the most famous body builders did parallel squats. And you can always explore full range of motion with leg extensions and curls.
@Chuggalugg It's bad on the knees though. I've notice when I went below parallel, my knees stopped hurting. No matter how tall you are ( I'm 6'7'' ) you need to go below parallel.
mm to an extent. I find most of the people i've trained tend to bounce at the bottom when fatigued, if your knees stay behind your toes and you squat properly there is no real pressure placed on the knee joint. I only squat deep 8 reps and above.. but i guess everybody has their own opinions on the matter
oh right, sorry man, my internet mustve been playin up. I said don't worry about full ROM for squat too much, it doesn't affect the effectiveness of the exercise, some of the most famous bodybuilders only worked within a 90 degree ROM. Go lighter, higher reps (12-15) and use the bench for a reference point. If you're really caught up in working within a full ROM, make sure you do some leg extensions and leg curls or maybe a light leg press (making sure you push with your HEELS).
Ive been having split decisions if i should do deadlifts with my back day or my leg day after i do dead lifts i feel it in and around my glutes so im leaning towards leg day. What do you suggest ?
Squats and deadlifts actually work a lot of the same muscles. Squats have slightly more emphasis on the legs and deadlifts slightly more on the back. But the same major muscles are getting worked with both exercises. If you want to do deadlifts on leg day you can.
i just want to say about short squats if you do not go to at least parrallel on squats your ligaments in your knees will get weak and eventually pop thats about a 6 month recovery
@leemhayward I want to personally thank you for putting this 3 day workout together. I have be been looking for a great workout ever since I hurt my back doing deadlifts.
Lee im surprised you dont tell people how important it is to keep your lower back arched throughout the whole movement, in fact you look like your slightly rounding out your lower back at the bottem. Ive seen people hurt there lower backs very bad doing that, including myself.
Dam i do almost the same leg workout for over a year now same exersices the only this is that i add stiff-leg deadlift but i dont do the last exersice
Hey Lee, awesome workout! I got one problem: When I'm doing deadlifts on my back day, my hams get sore aswell.. I've tried different technuqies, but my hams are still sore after my back day.. Is it ok to just put a leg curl into my back (and hams workout if I do), and only train quads and abs on leg days? Btw, I don't do much isolation moves, because I'm 15 years old and putting on mass.
robban97swe 4 days ago
@robban97swe
Yes, that's fine. You can include hamstrings with your back training and just focus on quads during your "leg day".
leemhayward 4 days ago
I just did this routine, and I almost threw up and almost fainted...So great success:D
Solvebouvin 1 week ago
fuck my squat ego from now on im taking the weight down and going ATG
annonymus71 1 week ago
This guy is really smart . Knows the importance of compound exercises over isolation and focuses on strict form. Much better than most of the isolation only mainstream training videos that I usually see
SamSamSamOner 1 week ago
Great workout, great video. Good!
superboy1986X 2 weeks ago
Hey lee,
Say you dont have access to a leg press machine... Do you just do extra sets of squats?
Thanks,
Kane.
k00lkane 3 weeks ago
@k00lkane
Do another squat variation instead such as front squats. Or you could even do sumo (wide stance) deadlifts as well.
leemhayward 3 weeks ago
for the reps (not warm up reps), do i increase the weight for the 3 sets? for example: 1st set: 10 lbs, 2nd set 15lbs, 3rd set 20 lbs? the last set should be almost failure. or should i just used the same weight for all 3 sets. Thank you Lee!!!
michaelwah 3 weeks ago
@michaelwah
I recommend keeping the same weight for all 3 sets. Then when you can get all 3x10 with good form, up the weight by 5 pounds for your next workout.
leemhayward 3 weeks ago
You're a great trainer Lee, love watching your vids! :)
MrShake77 1 month ago in playlist Basic Bodybuilding Split Routine
@MrShake77
Thanks, glad you like them :-)
leemhayward 3 weeks ago
I watched all 3 videos in the playlist: chest, back, and legs. In arnold Schwattzenegger's book he put a "bodybuilder" on a beginner's routine if I read it correctly for a year and it's the same total bodyworkout 3 times per week for maximum results. More recently I've heard that a 1 week recooperation is necessary, so a 3 day routine would work. Which is more accurate?
666MetallicaDave 1 month ago in playlist Basic Bodybuilding Split Routine
@666MetallicaDave
I definitely recommend taking adequate rest days in order to maximize your gains. Working out day on / day off (or 3 days per week) is ideal. And as for taking a week off. You can do that if you feel you need it, but that's usually only something that advanced lifters will need after several months of intense training.
leemhayward 3 weeks ago
Im at the gym now. Just done last set of leg extentions.. My quads are DESTROYED.
Deady2012 1 month ago
@Deady2012
Good stuff!
leemhayward 3 weeks ago
hey lee, my home gym doesn't have much lower body equipment, is it possible to get big calves from standing calve raises?
CameronWaite1 1 month ago in playlist Basic Bodybuilding Split Routine
@CameronWaite1
You can make progress with just bodyweight calve raises, but you really need to included weighted calve work to maximize your gains. And the standing calve raise is my all time favorite calve building move.
leemhayward 3 weeks ago
I like the way you laid this out - good stuff
yourfriendnate333 1 month ago
These vids should have more views
5c0n3s18 1 month ago in playlist Basic Bodybuilding Split Routine
so do i train every muscle once a week? like chest shoulders and tris on monday then rest tuesday. then back and biceps wednesday then rest thursday. and then legs and abs friday and rest the weekend? is that enough?
ThaWeeknd 1 month ago
@ThaWeeknd
Yes, this is meant to be a 3 day per week workout routine.
leemhayward 1 month ago
@leemhayward thanks for the reply im all new to this and your chest shoulder and tricep workout was awesome. i really felt it.
ThaWeeknd 1 month ago
I have the same problem, when I workout my legs for an hour, I can't walk for 3-4 days.
AboveElevated 1 month ago
i train legs once a week for 1 hour but then a canot walk for three days, i also do boxing training so i dont have to overdo the legs with weight exercises
ravenous1940 2 months ago in playlist Leg Workouts
You're the best online trainer Lee.
timbrandon94 2 months ago 14
@timbrandon94
Thanks :-)
leemhayward 2 months ago
Lee, I love your workout system and have been following it as good as I can for about 2 weeks now. However, on my leg and ab workout day, I don't have access to a leg press machine/calf raise machine. Do you know any other exercises that I could do by only having access to a barbell, bench, dumbbells, ect. Thanks!
NebHolein1 2 months ago
@NebHolein1
You can do various squat and deadlift variation to work the legs and you can do bodyweight calve raises for high reps. But I would seriously recommend that you consider joining a proper gym. It would be a wise investment that will help you in your muscle building progress.
leemhayward 2 months ago
Lee, i have the squatting problem you're talking about in the video. if i go light i can do them with pretty good form but my reps go up to 20 or so. but if i go heavier to get the 10-12 rep range, my form starts to suffer and sometimes i even let the bar fall on the pegs. What do you recommend i do? heavy or light?
DenisTheMennnace 2 months ago
@DenisTheMennnace
Start off light and increase the weight gradually over time. Even just increasing the weights by 5 pounds per week will go a long way towards helping you get stronger and still maintain good exercise form.
leemhayward 2 months ago
Abs once a week seems a little too less?
AboveElevated 2 months ago
Is this an adequate amount of work for a leg session. I usually do legs on Thursday. 10x 10 on squat then 5x5 on hack then 4 sets of 8 for leg press then I deadlift 3 sets of 8 then leg extension 3 of 20 then leg curls 3 of 20.
ediot6969 2 months ago
Lee, is it enough for me to workout one part of my body once per week to get bigger mass?
timbrandon94 2 months ago
@timbrandon94
Yes, working each muscle group once a week will allow for adequate recovery and growth between training sessions.
leemhayward 1 month ago
You may have already answered this question, but if I was to follow your 3 day workout routine, what should be my resting schedule between the days / starting the routine over again? My question is in regards to maximum mass/ muscle gain.
Thanks a lot for any response, and thank you for the videos they're a great help!
manofpopsicle 2 months ago
@manofpopsicle
Workout every second day with this workout routine.
leemhayward 1 month ago
@leemhayward Is this the same workout you use? Really like your channel and subsribed.
Aughal 1 month ago
@Aughal
Yes, I base my own training around this basic split routine template.
leemhayward 3 weeks ago
can we take dumbells in hand during walking lunges for increasing weight...
gullbuttqasim 2 months ago
@gullbuttqasim
Sure, you can do walking lunges with dumbbells. This is a great leg exercise.
leemhayward 1 month ago
@leemhayward thanx
gullbuttqasim 1 month ago
Wow that calf press technique is genius, I'd never thought of it, good job! Imma try it out ASAP.
bijlmer21 2 months ago
Lee is my hero he the BEST!!!!
SkyCutterFan17 3 months ago
Lee I love your videos, they are a great help! But I have one problem. I like the squat, think it is a great exercise and I don't want to stop doing it. But the problem is with the weight sitting on my traps I get the worst headaches, which makes completing the exercise very difficult. If you have any recommendations to help accomodate this problem I would greatly appreciate it!
ACDC88 3 months ago
@ACDC88
Back off on the intensity of your squats for a little while and see if things improve. Lift about 20% less weight and try taking longer rest periods between sets. If that helps then you can gradually build up the weights again.
leemhayward 3 months ago
Hey Lee, My routine is Mon:push Tues:pull Wed:legs Thurs:push Fri:pull Sat:legs Sun:rest Abbs: every other day. Is this okay or am I doing too much/not resting enough? I like the frequency of training every muscle twice a week.
osOsito9994 3 months ago
@osOsito9994
If your goal is to get bigger that's too much in my opinion. Cut back to working out no more then 3-4 days per week and you'll make better mass gains.
leemhayward 3 months ago
@leemhayward My goal is not to get very big but I want to I want to get lean/ripped and have lots of endurance and strength. Don't want to be buff or bulky. As for the abbs, is everyother day fine? Thanks, much appreciated Lee :)
osOsito9994 3 months ago
@osOsito9994
The key to getting lean abs is diet and cardio, not more ab training in the gym. I personally only work my abs twice a week at most.
leemhayward 3 months ago
hey i dont mean to sound like a form critic but there's a problem with your squat. We call it the 'ass dip''. Notice how your lower back is rounding when you go below parallel. I suffered a bad disc hernia in my early powerlifting days cuz i had the same problem.
keshav0312 4 months ago
Comment removed
WOOF1234567891 4 months ago in playlist More videos from leemhayward
@WOOF1234567891
I've got an advanced fat loss program on my website at: LeeHayward*com called "Extreme Fat Loss" that covers my personal bodybuilding contest fat loss routine.
leemhayward 4 months ago
What would the best abdominal workout be if you do this series 1-3? I'm thinking the decline bench situps aren't enough.
mortaltirant 4 months ago
I've incorporated your three day split into my workout regiment.Thank you very much for a great program that has direction.
GalaxyDaveD 4 months ago
Haha ur squats are comical
pavy415 4 months ago
hey lee is it ok to do all mix up workouts daily for 1 month . ??????????
vivmaidenised 4 months ago
@vivmaidenised
You can do what ever you want. But I prefer to stick to a set routine for at least 6 weeks before changing things up. If you keep changing things all the time it's hard to track your progress and results.
leemhayward 4 months ago
@leemhayward thnx lee thanks for your time and attention...
vivmaidenised 4 months ago
every time i train legs i feel like throwing up. i hate leg day.
excop360 5 months ago
Awesome stuff Lee, just found and subscribed to your channel after the first video. I too follow this split and I hope to see some good results as I believe as you have said that the compound exercises can really work multiple muscles for a top workout. Also like how you talk about not neglecting the deltoid muscles as this can cause shoulder problems. Keep 'em coming man - top stuff thank you.
omdizzel 5 months ago
DAMN!! I done these squats today and what a feeling it gave me, made my leg workout feel 10x better than before!!
ampa4president 5 months ago in playlist GYM MOVES
@ampa4president
Good job, glad to hear it's working for you!
leemhayward 5 months ago
Im just starting to do your 3 video routine, Iv cut it into monday wednsday and friday, will this routine alone get me bigger and stronger? Or should i add more into the routine? My cardio day is a tuesday or thursday! Thanks for the great vids :)
ampa4president 5 months ago
@ampa4president
Follow the program as outlined for at least a month before you change or add anything to it. Very often the key to success is keeping things simple.
leemhayward 5 months ago 4
i dread leg day lol so painful
excop360 5 months ago
Hey your probably not going to read this, but I know at least one of you will. I've been inspired to make health and fitness videos and I want to spread the word about it. Would you please take a second to view my channel and tell me what you think about the video. Thanks guys
IncrediblyFit 5 months ago
Damn Lee! your squats make Tom Platz's squats look shallow! even when I was powerlifting I didn't go that deep that's awesome I'm gonna go as deep as possible from now on. My question is the standing calf raises, in my Gym there's no S.C.R Machine is the seated one ok? if not how about the smith machine? also, the lunges, can I do them back and forth (on the spot) as space is limited thanks Mike.
mikesbbody 5 months ago
@mikesbbody
Yes, you can vary the exercises based on the equipment you have available. This isn't some set in stone "You Must Do This" type of routine. It's just a good training template to follow.
leemhayward 5 months ago
@leemhayward Thanks for the reply Lee! I will be trying all 3 workouts when i hit the Gym next week :-)
mikesbbody 5 months ago
hey man just want to say thanks for you videos!!
d00d00dumb87 5 months ago
when you squat, is it bad that you knees past your toes? my cross country coach criticized me for squatting with my knees past my toes... what is your take lee?
SillyDuck2 6 months ago
@SillyDuck2
You really can't do a full squat unless your knees go past your toes. So I don't agree with that advice at all.
leemhayward 5 months ago
I have a question, if we're following your 3 day split workout routine, when do we get the cardio in? I've always heard it was counter-productive to do cardio when trying to do -mass-building workouts on the same day. Is that true?
MWM0217 6 months ago
@MWM0217
How much cardio you do depends on your fitness goals. For mass building simply doing 3 cardio workouts per week is plenty. For fat loss I recommend daily cardio workouts.
leemhayward 6 months ago
@leemhayward So, that means it IS okay to do cardio on days when you're trying to lift for mass?
Thank you for replying to my question in the first place :) You earned yourself another sub(from my other account)
MWM0217 6 months ago
@MWM0217
For mass building you can do weights one day and cardio the next day. Just alternate back and forth. For fat loss you can do cardio in the morning and weight training in the afternoon (or vice versa) to burn more calories.
leemhayward 5 months ago
Thanks for all the helpful videos lee
CornXSkull 6 months ago
your awsome lee
JumpStyleHinesville 6 months ago
THANKS FOR THOSE WONDERFULL TIPS AND VARATIONS EXERCISES....LOVE FROM GREECE!!!!!
SKATHAROZOUMISS 6 months ago
Lee thanks very much for the videos you have done, but i was wondering. When I do barbell squats I find it hard to go 'ass to the grass' unless i have my legs positioned really wide. Is this ok form ?
bigsneakywolf 6 months ago
@bigsneakywolf
That's fine, I usually use a medium to wide stance when squatting.
leemhayward 6 months ago
I do deadlifts on my legs day... is that good or bad? Thanks for the video!
Es1frankesteinKswap 6 months ago
@Es1frankesteinKswap
That's fine, deadlifts work the legs as well.
leemhayward 6 months ago
Thanks so much for this series. I am new to weight lifting and this really helps to simply what is otherwise a very scary room of iron machines :-)
MsCaribbeanChick 6 months ago
Legs workouts already workout your abs.
joe89jan 6 months ago
Hey Lee for all the exercises u did in this video how many sets did u do for each exercise?
d00d00dumb87 6 months ago
@d00d00dumb87
The suggested sets and reps are listed at the end of the video.
leemhayward 6 months ago
Lee, could you make a video for us people whos calves basically don't exist? I am definitely one of those "have nots" kinda guys and would like to change it.
misterRDF 6 months ago
@misterRDF
Sure, just look through my video playlists and you'll see my workouts for calves posted.
leemhayward 6 months ago
How many reps per set should I be doing for squats?
911jreed 6 months ago
@911jreed
The suggested sets and reps are listed at the end of the video.
leemhayward 6 months ago
why are your hips tucking when you squate
MrNic3000 6 months ago
Is it me, or are you getting leaner and leaner?
RoccoDaOne 6 months ago
excellent video. I like how you explain the diffrence between compound and isolation excersises. Im all about preventing injury. I was wondering if i could get your opinion on something. I work 3rd shift and lift before i go to work and take a protein/carb shake after my workout. But it doesn't seem like im healing up properly. Do you think i should start lifting after work so i can rest and heal up quicker? or does it matter? Thanks.
reptiliandomination1 6 months ago
@reptiliandomination1
To answer your questions just search for my videos:
"How Many Reps Should You Do To Build Muscle?"
and
"Pre and Post Workout Nutrition For Bodybuilding"
leemhayward 6 months ago
1 person is afraid to squat
osmosis2259 6 months ago
Why does your gym seem so much different Lee?
airialassault123 6 months ago
@leemhayward hi lee, what happes when u release testosteron? does it help to grow muscles? and if i only train legs on my work out day how does it effect my upper body next day when i train?
squiz8 6 months ago
@squiz8
If you want to low down on what testosterone does you should do a google search, that will give you a much more detailed answer than I can fit here in a youtube comment. And as for working your legs one day and upper body the next, that's fine. Your legs will be recovering while you are training your upper body, and vice versa. Practically every bodybuilder will split up their workouts and train different muscle groups on different days.
leemhayward 6 months ago
@leemhayward okey, thanks for reply!
squiz8 6 months ago
I wish my gym was as empty as yours lol
metallicaj123 6 months ago 14
@metallicaj123
I always make my videos late at night when there is hardly anyone around. This particular video was shot around mid-night.
leemhayward 6 months ago
@leemhayward In your opinion, when is the best time to train? Some say that working near mid-night's the best because they say your performance is at its peak near mid-night. Please advice. Thanks :D
christhorizon194 6 months ago
@metallicaj123 It's always empty on the day that Lee works out, because he is so strong that he needs all the plates available in the gym. So noone else is able to work out that day.
dokterkarel 1 month ago
Hey i'm 12 almost 13, and i play football. I love weight lifting and working out. I've watched almost all your videos and i love them. but im nervous if i work out to much, ill stunt my growth. Is it true that if I work out to much I will stunt my growth?
BigRedWarren 6 months ago
@BigRedWarren no
squiz8 6 months ago
no deadlifts?
LoVeS2SpOoGeMaN 6 months ago
okay why the fuck are you gonna squat down to where your balls almost touch the ground, but when you leg press your not coming all the way down to your chest? what happened to "full range of motion"?
sspainhour15 6 months ago
@sspainhour15 tthey are touching his chest dumbass. and dont complain i dont think u can even do 1 full squat with just the barbell
OmgItsRap 6 months ago
how people SHOULD squat!
Panoptic555 6 months ago
I do Squats and calf raises in a superset.
It's exhausting and really intense but feels great once the workout is completed.
fabolous86 6 months ago
I have those shoes
Skunbunnys 6 months ago
would you say the 5 day split is better or this 3 day spilt? i heard the 5 day split can decrease your testosterones(i have experienced on some weeks), hindering your efforts at the gym later on in the week therefore youll feel lazy and stuff. please reply!
rerereremixxx 6 months ago
I have found out all your 3 videos including this one were great body workouts.
timbrandon94 6 months ago
for some reason when i try to do squats, i cant have my feet flat and i find myself on my toes.
i am unable to put my feet flat because my calf's wont let me, is there any way to fix this problem
also, your videos are great and have helped me alot since i started training :)
oscarInfekted 6 months ago
Comment removed
Amiel912 6 months ago
Lee, very good 3-day split routine. What is your opinion on full body workouts? If positive, any chance of video coverage of what you would regard as good full body workouts?
playa318 6 months ago
@playa318
There's nothing wrong with full body workouts. But obviously if you are trying to work all your body parts in a single workout you have to limit the exercises you do. I generally like to space my workouts out over a split routine so I can incorporate more exercises into my bodypart workouts.
leemhayward 6 months ago
@leemhayward
I've been doing them for quite some time now after reading an article titled "Split Routines: Are They the Death of Productive Training?", which is reasonable read (and is also the first link on Google). I found them more productive but a lot more exhaustive. You might find that article very interesting.
playa318 6 months ago
Lee, the other day I was maxing my bench press and my hamstring cramped on me mid press. I did not understand why what so ever, I work out my legs just as much as my upper body. I usually strech after my workouts, should I start streching before & after?
JacobWorksOut 6 months ago
@JacobWorksOut
Do a search for my video called "Sodium To Improve Athletic Performance" this is most likely the cause of your cramp.
leemhayward 6 months ago
What a great pic in the end of the clip ! Perfect natural muscles !!!
BaneTrogdor 6 months ago
Regarding foot placement when doing leg press, is there an optimum point i.e. a little forward for the quads or a little back for the muscles around the knees. Should the placement be wide or close? Should I push more with the toes or the heels, etc?
Or a combination placement set?
sinfuldavy0 6 months ago
@sinfuldavy0
Do a search for my video called "Leg Press Variations To Target The Quads & Hams" I cover this exact question in detail.
leemhayward 6 months ago
Lee what are your rest periods between your sets on this workout?
tddcmptn 6 months ago
@tddcmptn
I usually rest approx. 2 or 3 minutes between sets.
leemhayward 6 months ago
Hey Lee, I disagree with your targeting of upper and lower ab muscles. You cant target specific areas of the ab muscles when it is one big muscle (Rectus Abdominis) Its just a myth. The ab muscles have to work as a whole, equally in order to perform the excercise. You cant place more emphasis's on the lower middle or upper abs.
TheGreekMonster 6 months ago
Lee, I can NOT sqaut as low as you, thats insane how deep you sqaut. I can't do it I get this jolting pain in my left lower back when I sqaut. Im not kidding it's really is imposible for me to go that heavy with that form. So, for the past 3 months i've been mostly high rep sqauting. My best is 225 for 45 reps wich feels fine on my back. Is high rep sqauting a good substitute?
nojokenygren 6 months ago 3
@nojokenygren
Try lightening up the weight, even just using the empty barbell and learn how to do full squats. Then build the weight back up slowly while maintaining full range of motion reps.
Full squats are a fantastic exercise and I think everyone should learn how to full squat. You can alternate doing full squats, half squats, and even power rack squat lockouts during your workouts. This way you have more squat variations to choose from and to grow from.
leemhayward 6 months ago 3
@leemhayward Hi Lee, ive got a question about squat form. do you have to keep your feet flat on the ground ( your feet seem pretty flat on the floor) or can you rest on the balls of your toes? the latter helps me get that full range of motion right down to the ground because my achilles dont have great flexibility.
lolaroflmao 6 months ago
When doing the sets and reps - are the exercises for all the workouts you provided in this series done in circuit format or with how much rest in between the sets?
I work out at home - What are good replacements if no barbell and and leg machines? Where would you hold the DBs as replacement for BB squat?
Great stuff!
Have you considered doing a series like this using just dumbbells for us work out at home types?
FrankA1948 6 months ago
@FrankA1948
No this isn't a circuit, do all your sets for one exercise before moving on to the next exercise.
leemhayward 6 months ago
@FrankA1948 u cant train legs with barbells properly.
OmgItsRap 6 months ago
what is your opinion on zercher squats and front squats
MrRossboss2010 6 months ago
@MrRossboss2010
Those are some advanced squat variations, this routine here is more of a basic beginner / intermediate leg routine.
leemhayward 6 months ago
@leemhayward alright thanx for the workout video
MrRossboss2010 6 months ago
The squats are good. But for us tall guys, we have to do all types of kinks to get us to even below parallel.
dinamiaesthetics 6 months ago
Hey Lee, what do you think of scott herman?
30sleepy10 6 months ago
@30sleepy10
I actually met Scott this spring at the Arnold Classic. He's a genuine guy with a lot of good tips to share.
leemhayward 6 months ago
Hey Lee, I have been doing squats since almost a half year now. I do squats three days a week (including leg day on Thursday). I do this after 30-45 minutes run on trademil. But last week I got a pain in back and still the pain is there. Did I hurt my back? It was terrible last week when I was doing sqauts. I stopped now and resting for a week from gym. Will I be OK if I start Squats again cos I love doing it! your reply will be great!
ellankih 6 months ago
@ellankih
do cardio after weights.. maybe you injured yourself because of fatigue. Try doing squats at the beginning of your workout after a proper light warm up and stretch. Go easy on the back, start lighter this time and easy into it. 2-3 weeks of lighter weights is better than 6 months off from a slipped disc or something of the sort
Chuggalugg 6 months ago
@ellankih
Avoid squatting (or any exercises that hurts your back) until you are fully recovered. Even though we strive to push ourselves hard, etc. you have to be smart and listen to your body as well.
leemhayward 6 months ago
yo lee! man i broke my knee a while a few years back and ive been squating really deep but was told to put a bench underneath me to stop my knees going past 90 degrees what you think of this will i be robbing my self of progress...
yeeaaabuddy 6 months ago
@yeeaaabuddy
not at all man, at 90 degrees or parallel the muscles are still at full activation. You just miss on the "stretch" of deep squats. Some of the most famous body builders did parallel squats. And you can always explore full range of motion with leg extensions and curls.
Chuggalugg 6 months ago
@Chuggalugg It's bad on the knees though. I've notice when I went below parallel, my knees stopped hurting. No matter how tall you are ( I'm 6'7'' ) you need to go below parallel.
dinamiaesthetics 6 months ago
@dinamiaesthetics
mm to an extent. I find most of the people i've trained tend to bounce at the bottom when fatigued, if your knees stay behind your toes and you squat properly there is no real pressure placed on the knee joint. I only squat deep 8 reps and above.. but i guess everybody has their own opinions on the matter
Chuggalugg 6 months ago
Comment removed
Chuggalugg 6 months ago
@yeeaaabuddy
i know i'm not lee himself haha, but i'm a fully certified trainer
Chuggalugg 6 months ago
@Chuggalugg so what u rekon to what i said tho? lol
yeeaaabuddy 6 months ago
@yeeaaabuddy
oh right, sorry man, my internet mustve been playin up. I said don't worry about full ROM for squat too much, it doesn't affect the effectiveness of the exercise, some of the most famous bodybuilders only worked within a 90 degree ROM. Go lighter, higher reps (12-15) and use the bench for a reference point. If you're really caught up in working within a full ROM, make sure you do some leg extensions and leg curls or maybe a light leg press (making sure you push with your HEELS).
Chuggalugg 6 months ago
my knees crackle when i squat
and elbows when i do pull ups
JuddS13 6 months ago
Ive been having split decisions if i should do deadlifts with my back day or my leg day after i do dead lifts i feel it in and around my glutes so im leaning towards leg day. What do you suggest ?
TheBigBlakk 6 months ago
@TheBigBlakk
Squats and deadlifts actually work a lot of the same muscles. Squats have slightly more emphasis on the legs and deadlifts slightly more on the back. But the same major muscles are getting worked with both exercises. If you want to do deadlifts on leg day you can.
leemhayward 6 months ago
Hey Lee nice video.....I'm back doing legs again ......thanks for the info
eightball20058 6 months ago
i just want to say about short squats if you do not go to at least parrallel on squats your ligaments in your knees will get weak and eventually pop thats about a 6 month recovery
sasuke343 6 months ago
ur squats are so deep brah. good form/
RaizaSharpe 6 months ago
@RaizaSharpe I've been told I get pretty deep too
Dirtybird284 6 months ago
so why dont u tell us what we need to do for cardio and diet to lose the body fat?
sgtsnakeeyes11 6 months ago
@sgtsnakeeyes11
I actually have a complete DVD program that focuses on Fat Loss at: LeeHayward*com/dvd
leemhayward 6 months ago
Good stuff!!
donnybro76 6 months ago
@leemhayward I want to personally thank you for putting this 3 day workout together. I have be been looking for a great workout ever since I hurt my back doing deadlifts.
bigdaddy19821111 6 months ago
WOW DEEP SQUATS
muscleman677 6 months ago
hey lee i was wondering what days i should do this workout and what days to take breaks on? plz reply or someone who knows
aruan944 6 months ago
@aruan944 once a week
DetectivScrout 6 months ago
Lee im surprised you dont tell people how important it is to keep your lower back arched throughout the whole movement, in fact you look like your slightly rounding out your lower back at the bottem. Ive seen people hurt there lower backs very bad doing that, including myself.
blindmellonchittlen 6 months ago
Lee is a God compared to Vince Del Monte. The two are polar opposites.
msp663 6 months ago 12
Dam i do almost the same leg workout for over a year now same exersices the only this is that i add stiff-leg deadlift but i dont do the last exersice
freddy692000 6 months ago
His calf raise technique is a form to be emulated. He has elite form imo! seriously.
moviedude22 6 months ago
how much cardio do you do each day?
MJCINC 6 months ago
everytime I watch these videos I say this guy looks like a big stevo from jackass
lilbruizer000 6 months ago