Spring Bulk Day 135 - Legs
Summary
TLDRIn this workout-focused monologue, the speaker shares their leg day routine, emphasizing leg extensions, hamstring curls, and bodyweight squats. They offer insight into their training philosophy, advocating for controlled reps, muscle pre-exhaustion, and workout variety to maintain strength and size. The speaker also discusses the benefits of post-workout nutrition, highlighting dextrose as a quick energy replenisher. Toward the end, they touch on injury prevention, smart training strategies, and staying active despite setbacks, while sharing personal anecdotes about diet and future fitness goals.
Takeaways
- đȘ The speaker pre-exhausts with leg extensions before moving to machine leg press to get a good burn in the quads.
- đ„ After pre-exhausting with leg extensions, the speaker feels a strong burn even from bodyweight squats, emphasizing variety in movements for leg workouts.
- đïž The speaker plans to switch up hamstring workouts, opting for lighter weights and more controlled reps to focus on muscle tension.
- âïž Emphasizes the benefits of varying workout routines, advocating for a mix of lighter, controlled sets and heavy, swinging sets to target different muscle groups.
- đ Frustration with the positioning in single-leg hamstring curls due to awkward leg positioning, suggesting tweaks to avoid discomfort.
- đ€ The speaker acknowledges the challenge of filming workouts in a gym, mentioning how discretion should be used, especially in locker rooms.
- đïžââïž Despite cutting out squats, the speaker feels confident about maintaining size and strength with leg extensions during cutting and bulking phases.
- đ§ The speaker believes that fitness should not be overcomplicated, noting that effort and consistency are key rather than reliance on complex routines or specific exercises.
- đ Post-workout nutrition: Advocates for simple carbs like dextrose post-lift to quickly refill glycogen stores and promote recovery, alongside steady protein intake throughout the day.
- đ€ Caution against pushing through injuries, highlighting the importance of working around an injury rather than stopping training entirely to maintain fitness.
Q & A
What variations does the speaker plan to incorporate for leg workouts?
-The speaker plans to add variations like leg extensions followed by machine leg press, and supersetting leg extensions with bodyweight squats.
Why does the speaker prefer to pre-exhaust their quads with leg extensions before doing other pressing movements?
-The speaker believes pre-exhausting with leg extensions gives a good burn and makes subsequent pressing movements feel more effective on the quads.
What approach does the speaker take when training hamstrings during this workout?
-The speaker opts to go lighter with hamstrings to focus on getting a good squeeze and performing slower, controlled reps instead of the usual heavy, swinging sets.
Why does the speaker find single-leg hamstring curls uncomfortable for one leg?
-The speaker finds it uncomfortable because when doing single-leg curls with the left leg, the right leg has to be held up, which they find annoying and awkward.
How does the speaker feel about recording themselves in the gym, especially in locker rooms?
-The speaker believes itâs fine to record yourself but advises discretion, particularly in locker rooms, where filming might be inappropriate.
What is the speaker's view on the necessity of complex exercises to build muscle?
-The speaker believes that workouts are often overcomplicated and that building muscle doesnât necessarily require complex exercises, as long as effort is put in.
Why does the speaker prefer leg extensions for maintaining quad size and strength?
-The speaker claims that leg extensions have helped maintain their quad size and strength during cutting phases, even when squats were removed from their routine.
What is the purpose of consuming dextrose after a workout, according to the speaker?
-Dextrose helps to quickly replenish glycogen stores in muscles after a workout by providing simple carbohydrates that are easily absorbed, speeding up recovery.
What does the speaker recommend if you feel discomfort in a muscle during heavy lifting?
-The speaker advises erring on the side of caution if something feels off and suggests lightening the load or avoiding heavy movements to prevent injury.
How does the speaker suggest recovering from an injury while maintaining fitness?
-The speaker encourages continuing to train around the injury, working other muscles and maintaining cardio, rather than becoming inactive, to support overall recovery.
Outlines
đȘ Leg Workout and Variations
The speaker discusses a leg workout focusing on leg extensions and variations like machine leg press and bodyweight squats. They emphasize pre-exhausting the quads with leg extensions before moving on to other exercises. The speaker shares their experience with leg day, including tips on stretching and going lighter for certain exercises. A brief interruption occurs when the speaker comments on a driver trying to merge into them.
đŠ” Hamstring Curls and Workout Routine
The speaker shares their workout strategy for hamstrings, noting a change in approach to using lighter weights for a better squeeze and controlled reps. They compare heavier, swinging sets to lighter, more focused reps, pointing out the benefits of both. After some hamstring exercises, the speaker plans to move on to leg extensions and explains how they've been advised to point their toes during curls but prefer keeping them neutral.
đ Leg Extensions and Muscle Pump
The speaker reflects on their leg workout, particularly leg extensions, describing how they get a 'freaky pump' after doing high-rep sets. They discuss the debate around the necessity of certain exercises and explain that as long as one focuses on the muscle, progress can be made. The speaker appreciates leg extensions for maintaining size and strength, especially when dieting, and emphasizes the importance of variation in training.
⥠Post-Workout Nutrition: Dextrose and Protein
The speaker delves into the science behind post-workout nutrition, advocating for fast-acting carbs like dextrose to replenish glycogen stores in the muscles. They compare dextrose to other carbs and stress its importance in bulking contexts. The speaker also touches on the less critical timing of protein intake, noting that it should be consumed throughout the day rather than immediately post-workout.
đïž Injury Recovery and Gym Mindset
The speaker advises caution when feeling minor discomfort or injury during a workout, emphasizing the importance of working around an injury rather than completely stopping. They explain that maintaining activity can aid recovery and compare the outcomes of two hypothetical individuals: one who remains active with an injury and one who becomes sedentary. The speaker concludes with reflections on their current bulking phase and plans for the upcoming cutting phase.
Mindmap
Keywords
đĄLeg Extensions
đĄPre-exhaust
đĄHamstring Curls
đĄSuperset
đĄControlled Reps
đĄMuscle Pump
đĄDextrose
đĄWorkout Variability
đĄInjury Prevention
đĄProgressive Overload
Highlights
Pre-exhausting with leg extensions provides a great burn and allows for a more intense leg workout.
Combining leg extensions with machine leg press increases the workout intensity, even when the machine isn't heavy.
Supersetting leg extensions with bodyweight squats leads to a deep quad stretch, without the need for heavy weights.
Switching up rep styles for hamstringsâstarting lighter with slower, controlled repsâcan lead to better muscle activation.
Different set styles, like swinging heavy sets versus lighter controlled sets, offer various benefits, such as greater tension or fatigue.
Single-leg hamstring curls are challenging, especially when having to hold the non-working leg in an awkward position.
After pre-exhausting with leg extensions, any pressing movement will feel more effective for working the quads.
The gym session ends with double-leg hamstring curls to finish off the hamstrings, followed by a focus on quads.
Pointing toes during hamstring curls isn't essentialâkeeping them neutral feels better for some people.
Leg extensions can be highly effective in maintaining size and strength, even without including squats.
Dextrose post-workout quickly replenishes depleted glycogen stores in muscles, making it ideal for recovery.
Heavy leg extensions and squats are not necessary for maintaining quad strengthâlighter, focused movements can be equally effective.
Taking caution with injuries, like a strained chest, and avoiding heavy lifts can help prevent further damage.
Consistent training, even around injuries, supports faster recovery compared to being sedentary.
Switching to a lean phase after bulking can quickly reveal muscle definition and overall progress.
Transcripts
[Music]
thank you
see there's just the one leg extension
machine so that's pretty much gonna be
it but I'll throw in a few variations
maybe I'll do some
leg extensions into machine leg press
the machine isn't that heavy so if
you're pre-exhaust with leg extensions
before
and it's a pretty good burn holy [Â __Â ]
this guy's trying to merge into me
[Â __Â ] [Â __Â ]
uh and then I'll probably do some leg
extensions superset it into [Â __Â ] squats
that's uh well you'll just see it later
but those I feel just a crazy stretch on
the quads like
I mean pretty much like no other
exercise honestly uh you got to go a bit
lighter like I'm not gonna I'm not
putting a bar on my back or anything
it's just a body weight squat
but again after pre-exhausting with leg
extensions
you can kind of do whatever sort of
pressing movement you want and it should
feel pretty good on the quads so
enough Chit Chat Let's uh let's just go
get these legs pumped to hell
okay so typically
what I end up doing
I've probably gotten to a little bit too
much of habit of this is I do the same
kind of rep style like I always start
off just really heavy on hamstrings
like you know 10 like 20 reps or so just
like the whole stack kind of mindless
I think today for hamstrings I'm going
to start off a little lighter and just
really try to get a good squeeze kind of
slower controlled reps I think there's
definitely benefit
to doing like
heavy like kind of swinging sets like
let's think like if you watch the arm
day yesterday you know this dumbbell
curls in the beginning
heavyweight to really just swinging it a
lot of tension on the biceps but you
know this
those sets didn't have the same level of
like burn and fatigue as the lighter
uh cable curl stick right so there's
kind of different ways to do your sets
so I think I'll go a little lighter
try and get a
really controlled rep in as long as you
go hard whatever kind of set you do is
good but it's good to change it up as
well
you know don't do the same [Â __Â ] every
time
you know shock the muscle as it were
okay
I'm gonna do a few sets of single leg
still heavy but it's just a little bit
of a different feeling
foreign
so the last thing that I want to do here
this is really just a preference thing
is
like think about it when you do single
leg Cedar curls with the right leg
your left leg can just sit out here
perfect you don't have to think about it
at all right but
if you're gonna do it with your right
with your left leg
you got to just sit here and hold your
right leg up in the air that's so
[Â __Â ] annoying to me I hate it
and if you put it down here then you're
just going to run into your own leg so
you're cutting your range in motion down
right so what I do
is it depends on the hamstring curl but
usually
you can kind of just fit your leg into
this little open space
and then it's out of the way just uh you
know try not to crush it in the uh
movement path in the machine
[Music]
so I don't record every set
but hamstrings are already [Â __Â ]
pumped to hell so I'm just gonna finish
with
a set of double leg
and then we move on to leg extensions
okay
oh
I've been told to point my toes when I
do hamstring curls
I don't see the point
for me I just [Â __Â ] keep them
neutral
I don't
I don't know if you've ever had that
thought like should I keep pointing or
should I keep just do whatever feels
good to you
right
there's really not going to be much to
see for quads today uh I'll probably
just record a couple of these but
it's just gonna be 11 sets of leg
extensions
I'll do a few different kinds I'll do
some single leg
I'll do maybe well
I don't really love double lick
so I'll just record a couple sets of the
single leg and then a couple sets of the
[Â __Â ] squat super set at the end and
then we can check the pump
so for those curious
it is now empty in here there's no
there's nobody mid-changing no one
[Â __Â ] record if there were
oh people were bringing that up in the
last
planet in this video I think
you know yeah
I don't see a problem with recording
yourself but use discretion especially
if you're in the [Â __Â ] locker room I
mean that's kind of gnarly
yeah they told me to chill out with the
with the film and somebody must have
complained
well within their rights but it's not
like you missed anything all I did was
[Â __Â ]
10 more sets of leg extension single leg
at the end I did a few where I did like
five reps on the right five on the left
five on the right back and forth and
then some [Â __Â ] squats like this oh
oh
and as we're about to see
it resulted in a [Â __Â ] freaky pump
oh my God
okay
so let's see we're really working with
here
oh
I mean yeah even just standing like it
feels like I'm flexing
ah
so let's just go get the dextro shake on
not a ton of in-gym
uh commentary during this video
but
we'll get some Car Talk
all right legs
complete
um
so this let me uh let's just say this
uh
I think
working out
is it requires thought it's not like you
can just um get huge mindlessly
but
I think
people uh
they love
to over complicate it they love it
you know I've done bicep workouts
which I loved
where all it was
was
um 11 sets of dumbbell curls just
standing
and that was it right but I feel like if
you paid a coach
you know whatever they I don't know what
that kind of rate is I've never had a
coach but if they told you to go into
the gym one day and your whole bicep
workout was just alternating dumbbell
curls you would probably be like
what the [Â __Â ] did I just pay you for
you know uh so
to an extent
I think it's very
over complicated
right it's not like there's a specific
exercise
uh well it's not like exercises on their
own
have like some intrinsic value where
it's like just perfect or it's gonna
build your bicep in like just a way
better way than anything else you know
and exercise is an exercise right now
you want some variability in your
training
over the long term I wouldn't want to
just do alternating dumbbell curls every
lift
right but
uh
what I would say is it's yeah like I was
saying it's not about the exercises
themselves it's more about just your
overall kind of only compassing approach
to any specific lift right like today
one of the hit quads
well hamstrings and quads so what do
they do I did hamstring curls right
activating the [Â __Â ] hamstring if you
think this is the leg then your biceps
the hamstring and then
since I didn't do any heavy pressing for
quads
what other movement is there
leg extensions right your quiet is the
equivalent of the tricep your arm which
is all soon is taking it from here to
here
then the leg extension is perfect for
that like I I got a freaky pump just
from sitting on the leg extension you
know so
pretty much as long as you're hitting a
specific muscle
reasonably effectively right like those
sets were like I was putting in effort
they were hard
uh
you know you do eight to twelve sets
you're gonna be pumped and as long as
you go hard you're going to make
progress
so
you know I don't mind doing a day of
just leg extensions like that or well
obviously every hamstring workout for me
is just hamstring curls
you know and
it's I don't know man like extensions
what do I said hamstrings leg extensions
have proven to maintain
my size and strength right like when I
um every time I diet you know two to
three months at a time all I do is leg
extensions pretty much for quads I'll do
some other variations as well but like
like I was saying on the way here I just
cut out squats totally
and you know right when I start bulking
again I can jump straight back to those
five plates
so
and I love like extensions
final statement I love leg extensions
so let's strength this uh this dextrose
slash protein shake it's not just
dextrose
fools
dextrose and two scoops of
vanilla
oh my God okay whatever
shh
oh
so it's actually been a while since I've
said
the point of dextrose post workout
after you've done a lift
right clearly
your body has burnt energy
right
something is waving at me perhaps a
viewer
I think but whatever so
it's funny
um
yeah so your body just burnt a pretty
considerable amount of energy
right
and uh in a bulking context
right your your muscles should be full
of carbs you know uh what's the glycogen
that's what's being burnt up so
in all your muscle cells and especially
the ones that you just trained
right those little carb stores have been
depleted
right so post workout what do you want
to eat
you want some [Â __Â ] carbs
right now you don't want them
you know delivered slowly
right when you fill up your gas tank in
your car you don't want to just let it
sit there and trickle in slowly right
you want to fill up the tank as quick as
possible
so any kind of carb will be beneficial
right post workout if you can get some
rice uh
like potatoes whatever any carb you know
it's going to be good for you but the
best case scenario is the simplest kind
of carb that you can get your hands on
which is going to be you know a dextrose
or I hear people talking about
maltodextrin I'm pretty sure that's a
slower
digesting carb
I haven't really looked into it
but the dextrose
is uh it's super simple right in terms
of
digestibility it's pretty much already
in its final form right if you eat a
[Â __Â ] Wendy's spicy chicken
your body has to break it down
into you know those base macro
components that it can actually do [Â __Â ]
with right but with dextrose
it's already done all your body's got to
do is uh
you know get it into your bloodstream
and then by raising your blood sugar
right some kind of gland somewhere I
forget which one is going to release
some insulin which is going to say send
those [Â __Â ] carbs into the muscles
right so post workout some kind of
simple carb simple sugar
that's going to be good for you
it's going to be
good for you
the protein post workout it's not so
necessary you know protein you just got
to get it in throughout the day spread
it around
it's fine there's no there's not so much
of an important timing with that
right
so enough talk of dextrose
any long-term viewer is
bored out of their mind right now
because I [Â __Â ] like this I don't know
I feel like the first 50 videos I
explained the dextrose every time
I just did a whole little extra speech
so let's think that's freaking thick
so tomorrow is going to be chest it's
going to be a [Â __Â ] Chess Day
I can kind of [Â __Â ] feel my uh
I hurt my right chest a while ago I was
doing flat bench heavy
um
and then also the fact that I'm like
very inflexible
I was going all the way down so I
[Â __Â ] pulled my [Â __Â ] out like I think
it was maybe a year ago eight months ago
or something
I don't remember exactly but it's still
kind of bothering me a little I could
kind of feel it
last chest day
but not that bad
so I'm being a little bit extra careful
with chest
not trying to
bench 405 for reps right now
so if you got something that's bothering
you a little bit
um
probably better to just err on the side
of caution
right if you're um
let's say you're getting ready to do
some kind of heavy ass squat
and you can tell like
your knee feels just a it just feels
weird today oh dude my knee feels really
weird today
all right whatever and then you go for
some heavy [Â __Â ] I'm not saying you're
gonna hurt yourself but you know if I
ever feel a little like something's just
kind of off
probably best to like maybe take a
little step back
right and just uh not [Â __Â ] your [Â __Â ] up
because that's the last thing you want
to do
is get [Â __Â ] hurt in the gym
right and if you get really hurt oh then
you are boned for that specific muscle
group at least right like when I [Â __Â ]
up my chest
it was to the point where I couldn't
even
like I couldn't even just sit here and
flex it it would [Â __Â ] hurt like
rolling out of bed was hurting it
at the time at least now even though
even though my chest was [Â __Â ] up right
I was still going in and doing back and
arms and shoulders and legs
right just because you have one injury
somewhere in your body
it doesn't mean
that you have to stop training
completely if anything I think that's
counterintuitive right because when
you're an athletic being you know if
every day you get up you're going to the
gym you're working out you're doing your
cardio you're eating all your all your
meals and whatnot right you're an
efficient machine
you know I
I'm not like
this is kind of just based on like logic
I'm not really a [Â __Â ] physician right
but let's say two people get the same
injury
um
what kind of [Â __Â ] intro am I getting
a reference here
what kind of injuries do people just get
in life
broken arm Maybe
I don't know
let's say what am I trying to think of
whatever
let's say two people get hurt in the
exact same way
one person
is still going into the gym and working
around that injury
they're still doing their cardio
and they're eating a pretty reasonable
diet
all right that's that's person a now
person B
does not work out at all
they have very little muscle mass
and
uh their diet is let's say
let's just say lacking in protein
but probably a better word would be just
atrocious
you know like ice it just kind of
concerns me how some people are alive
with the types of foods that they eat
but whatever right poor diet
poor sleep
and not athletic at all who do you think
is going to recover better
you think's gonna heal from that injury
faster right
this isn't even really a question you
know the answer
at this point I kind of forget the point
I was even trying to make
but
oh yeah yeah don't [Â __Â ] don't just
get lazy after your um
if you get hurt
you freaking get hurt because like if
you just sit there bed ridden style you
know you're not working out anymore
you're
well your metabolism is probably gonna
go to [Â __Â ]
you're gonna start putting on body fat
uh you're gonna lose muscle mass and
then it's gonna be that much harder to
get back in the gym
but you know ideally
I'm not even ideally but let's just
think back
years ago when we were still kind of
wild you know running around hunting and
[Â __Â ] you know if uh
if you couldn't run around and get some
food eat in you you're gonna get killed
off
that's more of a liver King type
statement
any any liver King fans here
are these two social medias overlapping
I'm not really a big liver King fan
but uh all right now I'm just rambling a
[Â __Â ]
I burned up too much glycogen in the gym
my [Â __Â ] brain is fried from legs
uh so enough of this little rant
I got a two hour drive ahead of me to go
to
my buddy Maverick's house since his
birthday
uh so that'll be fun
probably gonna get some kind of
drive-through food on the way
about probably three more weeks of the
bulk
just to try to get just a little bit
extra muscle on
and then we can start Trend down I'm
kind of getting excited because like I'm
pretty lean like I it's kind of hard for
me to get like fat when I'm bulking
but like when I'm you know actively
dieting
after probably just a month and a half
should start to look pretty crazy
right because even if it doesn't look it
I've still got a little bit of a layer
of
like blubber on me
obviously not that much but once that
starts to get peeled off
I'm just thinking about it now
all right whatever whatever
I'll see you next time
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