The Leg Workout I Followed For My 1 Year Transformation

Summary

This video outlines a year-long leg workout routine, focusing on effective exercises and techniques for building strong, muscular legs. The program incorporates hamstring curls, pendulum squats, Romanian deadlifts, leg extensions, hip abductions, and calf raises, with an emphasis on progressive overload and proper form. Key tips include prioritizing hamstring activation, using partial reps to enhance strength curves, and fine-tuning depth and positioning for maximum muscle engagement. The routine stresses consistency, variety, and a balance between training and recovery to achieve optimal results in leg development.

Takeaways

• 😀 Prioritize lying leg curls at the start of your leg workout to activate the hamstrings and improve knee health for better squatting performance.
• 😀 Incorporate both lying and seated leg curls throughout the week to target different hamstring muscles, including the sartorius for a more proportionate leg development.
• 😀 Use partial reps at the end of your sets to maximize hamstring engagement, especially when you hit failure and can't complete a full rep.
• 😀 Pendulum squats are excellent for building quads, glutes, and adductors. Ensure to go deep enough in each rep for maximum quad tension.
• 😀 Don't push every set of pendulum squats to failure, but give your last set everything you've got to ensure a growth-stimulating stimulus.
• 😀 Incorporate deload weeks regularly to allow your muscles to recover, especially if you're progressively overloading your exercises.
• 😀 Focus on maintaining proper depth during pendulum squats to fully engage your quads, as shallow squats will miss the high-torque stretch that leads to growth.
• 😀 Romanian deadlifts (RDLs) are a key exercise for hamstring growth. Focus on maintaining a neutral spine and a slight knee bend to prevent injury and maximize hamstring activation.
• 😀 For better quad isolation, perform leg extensions with a deeper stretch and squeeze, especially targeting the rectus femoris head.
• 😀 Maximize your glute engagement by varying your hip abduction machine technique. Try leaning forward for glute max or bridging up to target the glute medius, for balanced glute development.
• 😀 Don't skip calves! Ensure you go deep enough on calf raises, utilizing a full range of motion, including holding a deep stretch at the end of each set for added calf hypertrophy.

Q & A

Why does the workout start with lying leg curls?

Starting with lying leg curls prioritizes the hamstrings, a muscle often neglected, and helps warm up the knees and soft tissues. This activation improves the feel and performance of subsequent exercises like squats.

What is the benefit of alternating between lying leg curls and seated leg curls across different leg days?

By alternating between the two, you target different parts of the hamstrings. Lying leg curls engage the sartorius, which contributes to muscle definition, while seated leg curls lead to better overall hamstring growth.

What role does doing partial reps in the lying leg curl serve?

Partial reps are effective because they utilize the hamstrings' strength curve, allowing you to continue stressing the muscle even when you can't fully lift the weight. This keeps tension on the hamstrings and promotes muscle growth.

Why is the pendulum squat so effective for quad development?

The pendulum squat is an excellent quad builder because it has a more challenging bottom position, which creates a strong growth stimulus. It also provides low back support and offers a smoother arc of movement compared to other squat variations.

What common mistake is made when performing the pendulum squat?

A common mistake is cutting the depth short. Not going deep enough misses out on the high-torque, quad-dominant stretch at the bottom of the squat, which is critical for growth.

Why is the Romanian deadlift crucial for hamstrings development?

Romanian deadlifts focus on hip extension, which is one of the key functions of the hamstrings. Progressive overload in this exercise leads to bigger glutes and hamstrings over time.

What form mistake is often seen during Romanian deadlifts?

A common mistake is overreaching at the bottom of the movement. This leads to a rounded back or bar drifting too far forward. Maintaining a neutral spine and keeping the bar close to the body ensures optimal tension on the hamstrings.

How do leg extensions complement compound movements for the quads?

Leg extensions are an isolation exercise that targets the rectus femoris, a quad muscle that isn't fully engaged during compound exercises like squats. This makes leg extensions an excellent finisher for quad hypertrophy.

What adjustment is made in the leg extension to maximize quad growth?

Adjusting the seat back to a more reclined position has been shown to increase quad growth by 170% compared to the standard position. This ensures better engagement of the quads, especially the rectus femoris.

Why is the hip abduction machine included in the workout for glute isolation?

The hip abduction machine targets the glute medius, an important muscle for glute development. The exercise is especially effective when using a bridge position to isolate the upper glute fibers and when pushing the machine to failure.