 Ladies and gentlemen silent Mike back with another video today. We're gonna talk about the all The ultimate the only leg day we got good response when we talked about building the best chest We can in the most efficient way to build a chest. So I read in the comments below How do you do this? What are your suggestions for leg day building big old treat shrunks before we dig into the video? Do me a favor be sure to subscribe turn on notifications give this video a thumbs up. Let's see if we can reach 1 1,000 Thumbs in the sky and also do me a favor comment below what topics or videos you want me to cover in upcoming videos new videos every Monday and a Thursday new podcast iTunes Spotify everywhere 50% facts. We take a singular topic me and the one only Jimmy D Break it down the best we can then at the end of the podcast We call on an expert give you the ultimate answer to that question and also I'm twitch streaming every single day Silent Mike on twitch check it out. Let's dig in So I've talked about this multiple times in the past that volume is the biggest indicator for Building strength and building muscle, right? We're talking about how much tonnage? How much work we do day in day out week and week out month out year out overall volume sets times reps times weight Plus a calorie surplus meaning we eat more calories than we need to maintain our body weight That's how we're gonna build the size That's how we're gonna build mass and that's how we're gonna build muscle mixed in with good hydration and a lot of sleep Is gonna be overall best now the biggest difference between strength training trying to build your one rep max weightlifting powerlifting whatever it is trying to get stronger and Bodybuilding or training for aesthetics trying to look better. The only main differences are Exercise variation and perhaps how many exercises you do? Hypothetically speaking if you're a powerlifter you could become very very good at powerlifting with just the squat bench and deadlift now You do risk some weak points That may end up aggravating some injuries or getting a little bit of wear and tear It may not be optimal, but you can be really good at squat bench dead and get strong With bodybuilding it's highly likely that you need a larger pool of tools a larger pool of exercise variation to get better Now we're talking about building muscle They do go hand-in-hand because we want progressive overload what we want is to build sets reps and that load Over time again more volume will build more strength and more size So when we start with your leg training we mostly want to start out with most bang for your buck What exercise hits the most amount of your legs allows you to lift the most amount of weight because the more weight that we can lift the more we can progress if I'm doing a pinky curl My little pinky can only lift like I don't know 12 ounces So for me to progress with my pinky because it's such a little muscle. It's gonna take a lot of time I'm gonna lift 12 ounces and for 10 reps then maybe 12 ounces for 10 and a half reps Then 11 reps then maybe I can do 13 ounces But if I can squat 400 pounds, I can do sets of 5 with 315 then I can do sets at 6 with 320 You know more sets more reps weekly progression. Hopefully that makes sense So what I suggest starting out with is finding an exercise a big compound exercise that fits good for your body and what you enjoy Number one best I think would be the back squat another good compliment to the back squat is maybe a front squat a pod squat Or if you don't enjoy those movements a leg press will do maybe even a Bulgarian split squat All these movements allow you to progressively overload allow you to use a lot of tonnage a lot of volume and a large part of your leg You're basically using every muscle from your glutes down and that's what we're aiming for so what I suggest there is starting out with the majority of your workout maybe 50 to 60 75% of your workout focused in on that movement so you can handle the most amount of weight handle most amount of volume and Do the most stimulus to your legs as you can rep ranges if you're squatting multiple times a week or doing legs multiple times a week You can vary those rep ranges Commonly known as daily undulating periodization where basically one day a week you focus a little bit more on strength Right or say we have squat workout a and squat workout B squat workout a would maybe be Three to five sets of anywhere from three to six reps. It's a little bit heavier It's a little bit less reps and you're getting in that strength training where extra set leg day B You'll also be squatting but now we're gonna do three sets of maybe six to ten reps a little bit lighter and a little bit more reps We're gonna stimulate different muscle fibers And we're also going to condition ourselves in different rep ranges one a little bit strength one a little bit strength endurance Second exercise if we're gonna break this down nice and simple what I think best for legs is a reverse lunch Now any lunge will do walking lunges are great. There's many different kinds again a Bulgarian split squat would be great I think the reverse lunges a great movement for the quadriceps itself You're still doing a compound movement. You're working a large part of your leg hamstrings glutes calves are all still involved It's easy to load. I prefer a kettlebell But you can do dumbbells you can do a barbell across your back And I also think it adds a little bit of athleticism coordination and balance if you're doing a reverse walking Lunge if you all try to be some athlete and I think adding any type of balance coordination is highly beneficial Not only for your mind, but for your body and it works a little bit extra in your calves although miniscule I think it's worth it overall Last movement would be some type of hamstring movement. I believe the RDL Romanian deadlift is a great movement again dumbbells barbells or kettlebells, but I think the barbell in particular is the best I think you can do higher rep ranges You can really feel your hammies and glutes working if we got the same setup for workout a and workout B And we're using the reverse lunge for a second movement again It focuses in on our entire leg a little extra on the quadriceps again if we're doing that leg extension on the reverse Workout a might be three sets of six to eight a little bit heavier load And then workout B might be maybe ten to even fifteen reps three sets a little bit lighter load And what we try to do again week to week month to month is progress and not only by adding load But we can do an extra set or we can do an extra rep as needed Once you start to get stronger and you've been training for a very long time You can't just add five pounds every week to these movements So you'll have to add a set maybe a rep and progress very slowly incremental progress is still progress my friends Now that we did our main compound movement We did a little bit of quadricep But still another compound movement a little bit of an isolation movement is the RDL the Romanian deadlift I think it's a great movement exercise selection to really Accentuate the hamstrings and the glutes. I prefer a barbell, but you can use it with dumbbells You can also use it with kettlebells a machine some people do it on the cable But I think the barbell you can really load this movement up if you keep your back nice and neutral and really focus on pushing back into your hips Keeping your shoulders directly over the bar knees slightly Hinged and I like to really load it up back when I was deadlifting really really heavy I was load these things up with 315 365 405 again if we're working with the workout a in the workout B I think the first one a little bit heavier sets a six to eight and The second workout work out be three three to five sets anywhere from 10 to even 15 and really feel a burn on that guy Working our muscle endurance last but not least You can't forget it My friend up in the north Winter is coming Omar is soft the one and only the king of the calves the king of the cows the king of the bulls You can't end a workout Without doing a little bit calves involved now If it's if it's purely aesthetic goals and you want to balance symmetrical physique calves are going to be necessary for Entirely of athletic movement. They are a small muscle, but it is smart to train them if you're a runner sprinter basketball player, etc Do they need the stimulus? But all the rest of our muscles get maybe not because you do use them a lot when you're running jumping Etc on their own and they're constantly inflection themselves when you're standing walking, etc But you know a couple sets of seated calf raises real slow controlled relax at the bottom allow that stretch to kind of dissipate We have a very elastic Achilles heel. It's very our Achilles tendon It's a very strong and it's really wound up So you want that thing to relax and then control it yourself to contract control the movement both ways three sets Maybe 15 then some standing calf raises three to 20 similar motion Don't bounce up and down you see a lot of guys in there doing freakin Jumping jack jump rope on the machine itself really slow and control that movement again Kind of relax at the bottom in that flex position by the boom by the bang I personally like to do a little bit of core at the end of a Workout sometimes it just feels good to get blood into my abs again for aesthetic reasons and mental reasons You can get great ab development just by doing compound movements like lunges And squats themselves and when you get lean enough those abs will show But I love a little bit of legging hanging leg raises some cable crunches or machine crunches It just feels good for me And then if you're a little bit more advanced some windmills on The barbell trying to pretend like I'm a gymnast going to the 20 24 Olympic Games 2020 whatever year it might be But that's my leg routine for some girthy tree trunks comment below What you guys want me to cover next I do appreciate you sound like I'm out of here catching the next one