The Best Way to Structure Leg Day for Maximum Growth

Summary

In this video, Dr. Mike, a professor of sport and exercise science and a bodybuilding competitor, explains why performing leg curls before squats can lead to optimal leg hypertrophy. He outlines how different types of fatigue (local, axial, and systemic) affect workout performance and suggests that doing leg curls first reduces systemic fatigue, allowing for better performance in squats. This approach works best for hypertrophy-focused training, especially for intermediate and advanced lifters. Dr. Mike offers practical advice for different training levels, ultimately emphasizing leg curls before squats to maximize leg gains.

Takeaways

• 😀 Leg curls before squats may be more beneficial for hypertrophy than squats first, especially for leg size.
• 😀 Starting with leg curls can reduce local and systemic fatigue, allowing for better performance in squats.
• 😀 Squats first lead to higher local fatigue in the quads, which can negatively affect subsequent exercises like leg curls.
• 😀 Fatigue from exercises can be categorized into local fatigue, axial fatigue, and systemic fatigue, which all influence workout performance.
• 😀 Systemic fatigue is a major factor in reducing performance for exercises that follow, similar to how a heavy drinking session impacts performance in other activities.
• 😀 Certain exercises (e.g., squats, deadlifts) create more systemic fatigue than others (e.g., calf raises, barbell curls), which is important for planning exercise order.
• 😀 For beginners, focusing on technique and gradually increasing weight is more important than worrying about exercise order.
• 😀 Intermediate lifters should consider prioritizing leg size (quadriceps, hamstrings, and glutes) over just squat performance when deciding exercise order.
• 😀 Advanced lifters can benefit from a strategy where leg curls are done first, followed by less fatiguing exercises like leg presses or hack squats, and squats later.
• 😀 Pre-exhausting muscles with leg curls can enhance the performance of subsequent exercises like squats, especially for advanced hypertrophy training.
• 😀 The RP hypertrophy app is recommended for those who want an auto-adjusting training plan based on personalized inputs such as weights and sets.

Q & A

Why is it suggested to do leg curls before squats for optimal leg hypertrophy?

Leg curls before squats are recommended because leg curls primarily target the hamstrings with minimal systemic and axial fatigue. This allows for better performance during squats, as the hamstrings don't interfere, and the body remains less fatigued overall.

What types of fatigue should be considered when planning a leg workout?

There are three main types of fatigue to consider: local fatigue (affecting the specific muscles worked), axial fatigue (due to compression in the spine, often after exercises like deadlifts), and systemic fatigue (overall body fatigue that can impair later exercises).

How does local fatigue impact leg training?

Local fatigue occurs when a muscle group is fatigued during a previous exercise, making it harder to perform subsequent exercises. For example, after doing leg presses, squatting can be more challenging due to fatigued quads, reducing the effectiveness of squats.

What is axial fatigue, and how does it affect squats?

Axial fatigue is fatigue in the spine and surrounding muscles caused by exercises like deadlifts that compress the spine. This type of fatigue makes squats more difficult afterward, as the spine and muscles are exhausted, hindering your ability to perform squats effectively.

Why is systemic fatigue a concern in a workout program?

Systemic fatigue affects the whole body, making subsequent exercises less effective. If you do intense exercises early in the workout (e.g., heavy squats or deadlifts), the fatigue carried over can severely reduce your performance in later exercises, diminishing overall workout quality.

How does performing squats first in a workout impact later exercises like leg curls?

Squats first can cause significant fatigue, particularly in the quads, which may hinder your performance during leg curls afterward. Since leg curls are most effective when done with fresh hamstrings, doing them after squats can reduce their effectiveness.

What are the benefits of doing leg curls first in a workout?

Doing leg curls first ensures the hamstrings are fresh and able to work at maximum capacity, which contributes to better hypertrophy. Additionally, since leg curls are less fatiguing systemically and axially, they don't hinder your ability to perform squats effectively afterward.

How does leg curls before squats affect knee health?

For some people, doing leg curls before squats can act as a knee warm-up. This can be especially helpful for individuals with knee discomfort or those prone to injuries, as the hamstrings are pre-activated and the knees are warmed up before performing squats.

What is the recommendation for beginners in terms of exercise order?

For beginners (training for less than two years), exercise order isn't as critical. The focus should be on improving technique, particularly with free-weight exercises. As long as technique improves, the order of exercises doesn't significantly impact results.

How should intermediate lifters adjust exercise order in their leg workouts?

Intermediate lifters (3-7 years of training) who have hit a plateau should start considering exercise order. If hypertrophy is the goal, doing leg curls first is beneficial. However, if squat performance is a priority, squats should come first.