The Smartest Push Pull Legs Routine (Fully Explained)

Summary

This comprehensive video script introduces an updated push-pull leg workout series, combining a full week of training into a single routine. It adapts exercises from the upcoming Power Building 2.0 program, alternating between strength-focused full body weeks and hypertrophy-focused workouts. The script details each exercise, set, and rep scheme, emphasizing proper form and progression. It also addresses common questions about squat technique and provides tips for maximizing muscle growth and minimizing fatigue.

Takeaways

• 🏋️ The new push-pull leg series is a comprehensive week-long workout program that can be started immediately without waiting for subsequent episodes.
• 📈 The workouts are adapted from the upcoming 'Power Building 2.0' program, which alternates between full body strength-focused weeks and hypertrophy-focused push-pull leg weeks.
• 🎥 The video was filmed prior to the vaccine rollout, using a tripod by the presenter himself, so the quality may not be as high as professional videography.
• 🛠️ The first leg day focuses on quads with a pyramid warm-up and heavy squats at 80% of one rep max, emphasizing proper form and technique to minimize fatigue.
• 🦵 For the Romanian deadlift, the weight should be kept light in the first week to avoid excessive muscle damage and to focus on technique and hamstring stretching.
• 🕒 The unilateral leg press requires a high effort with a rep timer to monitor the tempo, aiming for an RPE of 8 or 9 to push the quads and glutes close to failure.
• 🔄 The workout includes exercises like the seated hamstring curl, which recent studies suggest is more effective for hamstring growth than the lying leg curl due to the increased stretch at long muscle lengths.
• 📉 The push day emphasizes chest, delts, and triceps with a progression scheme for the bench press and a focus on machine work for shoulder press to reduce joint strain.
• 🤸‍♂️ The pull day targets lats and other pulling muscles with weighted pull-ups, seated cable rows, and isolation moves like the kneeling cable pullover with a controlled tempo.
• 🦾 The second leg day focuses on the posterior chain, with exercises like the barbell squat, machine hack squat, and unilateral hip thrust to build up work capacity and emphasize glute activation.
• 🤲 The final pull day concentrates on the mid-back with exercises like the omni grip lat pulldown and chest-supported row, using varied grips and machine assistance for targeted muscle engagement.

Q & A

What is the main difference between the new push-pull leg series and the one from three years ago?

The new push-pull leg series combines the full week of training into a single video, allowing viewers to start the workouts immediately without waiting for subsequent episodes.

What is the release window for the Power Building 2.0 program mentioned in the script?

The Power Building 2.0 program is planned to be released at the end of summer or early fall.

How does the speaker adapt the workouts from the Power Building 2.0 program in the video?

The speaker adapts the workouts by alternating between full body weeks focused on strength and push-pull leg weeks focused on hypertrophy.

What is the recommended warm-up routine before starting the heavy sets in the leg day workout?

The recommended warm-up routine includes a quick three to four-minute warm-up using dynamic stretches, followed by a pyramid warm-up to prime the body for heavier working sets.

What is the purpose of driving the knees out during the squat movement as described in the script?

The purpose of driving the knees out is to get the hips closer to the bar, which reduces the moment arm between the load and the hip joint, making it easier to break through any sticking point in the concentric phase.

What is the recommended weight for the Romanian deadlift in the first week of the workout program?

In the first week, the weight should be kept light to avoid causing excessive muscle damage and soreness, with the focus on technique and stretching the hamstrings.

What is the significance of the unilateral leg press in the leg day workout?

The unilateral leg press is significant as it ramps up the effort and pushes the quads and glutes closer to failure, which is important for hypertrophy.

Why is the seated leg curl preferred over the lying leg curl according to the script?

The seated leg curl is preferred because a study found that it caused significantly more hamstring growth than the lying leg curl, attributed to the hypertrophic value of training at long muscle lengths.

What is the purpose of the drop set technique used in the cable tricep kickback exercise?

The purpose of the drop set technique is to push the muscles to failure and beyond, providing a stimulus for growth and giving a reference for what all-out effort feels like.

How does the speaker describe the importance of the tempo during high rep sets in the workout?

The speaker emphasizes the importance of controlling the tempo during high rep sets to avoid form deterioration and maintain proper execution of each rep.

What is the focus of the second leg day in the workout program?

The focus of the second leg day is on the posterior chain, mainly the glutes and hamstrings, while still incorporating some quad work.

What is the recommended approach for the overhead press in the second push workout?

The recommended approach includes arching the upper back and tucking the glutes to lock everything in place, ensuring efficient transmission of pressing power into the bar.

What is the significance of the close grip bench press in the second push workout?

The close grip bench press is significant for targeting the triceps and ensuring max strength transfer, with the grip brought in about a hand's width on each side from the normal grip.

What is the purpose of the 21s dumbbell lateral raise method described in the script?

The purpose of the 21s method is to progressively decrease the range of motion as fatigue sets in, allowing the muscles to continue working through partial reps even when full contractions are no longer possible.

How does the speaker describe the importance of the rear delts in the final pull workout?

The speaker describes the rear delts as an important muscle group that is often neglected but benefits significantly from isolation exercises.

What is the final exercise of the week in the script?

The final exercise of the week is a superset of easy bar pronated curls and easy bar supinated curls, targeting the forearms and biceps.

What is the discount code provided for the speaker's first power building program?

The discount code provided is 'kiwigains', which saves 25% off the purchase of the first power building program.