Hey what is up everyone… It’s another day in 2019 and today I have a heavy leg day for you.
Just recently, I switched up the way I’ve been training. I used to do a simple 5 day cycle which is very effective no matter if you are a beginner or advance weight trainer. The 5 day cycle I used to do consisted of…
Monday – Legs.
Tuesday – Chest.
Wednesday – Back.
Thursday – Arms.
Friday – Shoulders.
However I feel as if I need a more advanced training method if I’m going to take my size and strength to the next level this year. So now I’m doing an 8 day split which I will explain in great detail in another video/blog.
So for my leg days, I have 2 leg days in my 8 day split. However, doing big leg day lifts twice a week isn’t always optimal. Additionally, leg day can be a very long day if you do both the big leg day lifts and work on all the details. To compensate for this, I am utilizing one day for big heavy lifts while the other day I can spend more time working on the details of the leg muscles
Exercise 1:
As far as the exercises for part one of this heavy leg day. I went ahead and started my workout with heavy sumo deadlifts. The desired goal for this exercises was 3 sets of 6-8 reps. I feel that sumo dead lifts are excellent for placing high amounts of stress on the quadriceps, hamstrings, and especially glutes.
Exercise 2:
The second exercises was the squat which is also an excellent way to place high amounts of stress on the quadriceps, hamstrings, and glutes. Also have a belt for your back… Remember that it’s not always about looks or strength, but more about longevity. The goal for that exercise was 3 sets of 15 reps.
Exercise 3/4:
Finishing off the day with the leg press with 3 sets of 20 reps. Immediately after finishing each set, I went straight into a super set with heel elevated body weight front squats. Elevated your heels on a 25lb plate is critical for applying even more stress to your quadriceps, hamstrings, and glutes. Again, the rep range is the same as the leg press, 3 sets of 20 reps. Remember this also, more stress equals more growth and that’s the goal here.
With all that being said, I hope you all are getting an excellent start to your new years. If you got any ideas for future videos/blog posts, feel free to leave them in the comment section below. Don’t for get to share and subscribe to my fitness newsletter!
I really appreciate your insight into the heavy leg day approach! It’s fascinating to hear how a change in training cycle can enhance overall performance. I’d love to know more about how you incorporate different exercises on these heavy days compared to your previous regimen. Personally, I find that tracking my lift progress has been incredibly beneficial, especially with a helpful free resource like TradeBalancer.
It’s awesome to hear that you’re switching your training approach to include heavy leg days! I completely agree that changing routines, like incorporating more intense sessions, can lead to noticeable improvements in strength and overall fitness. I’m really interested in how you’re planning to balance the heavier weights with adequate recovery time, as I find that can often be a challenge. To help keep me on track, I use a helpful free resource called TradeBalancer. TradeBalancer
I’m really intrigued by your decision to switch to heavy leg days! It sounds like a solid strategy to boost strength and definitely keeps things interesting. I’m curious about what specific exercises you focus on during these heavier sessions and how you manage recovery between them. Tracking progress is essential, and I’ve found that keeping a log helps me stay accountable to my training goals. I often refer to a helpful resource called Run From 67 for workout inspiration.
I’m really intrigued by your shift to a heavy leg day! It’s interesting to see how a change in the training cycle can enhance overall performance, especially for leg strength. I wonder how you’ve adjusted your nutrition or fueling strategies around these heavy sessions? Personally, I like to keep my energy levels up by tracking my meals with a helpful free resource like RoomMakeover. RoomMakeover
I love that you’re switching to heavier leg days! Changing the training approach can really lead to unexpected breakthroughs. I’m curious about how you manage your recovery after these intense sessions, as recovery is just as crucial as the workouts themselves. I personally rely on a helpful free resource I use for this: Dreamlux.
I’m excited to see you emphasize a heavy leg day! It’s great that you’re switching your training approach, as it can really help with overall strength development. I’m curious about the types of exercises you’ve introduced in this new routine compared to your 5-day cycle. I also track my progress and make sure I’m hitting the right intensity levels with the help of Play Hop Earth.
It’s really inspiring that you switched to a heavy leg day! I also believe that changing routines can dramatically enhance our performance and results. I’d love to hear more about how you handle warm-ups for those heavier lifts versus your previous routine. I like to assess my progress with a helpful free resource I use called StubMath.
It’s intriguing to see you moving away from a simple 5-day cycle to focus on heavy leg days! I think this change will really challenge your muscles in new ways. I’m interested to hear more about the specific exercises you’re incorporating and how you’re adjusting your sets and reps for this heavier training. Keeping things varied can definitely lead to better results! For tracking my own progress, I find YesOrNoAI really helps me stay on top of my goals.
It’s really interesting to see how you’ve changed your training approach to focus on heavier sessions! The intensity of a heavy leg day can definitely lead to significant strength gains. Have you noticed any specific improvements in your lifts since you made the switch? I also enjoy logging my workouts and tracking my progress, which has helped me stay motivated—especially with a tool like Spec Reference.
It’s awesome to see you embracing a heavy leg day! I completely agree that changing up routines can lead to better gains and keep workouts engaged. I’d love to hear more about how you structure these heavier sessions compared to your previous cycle. Personally, I find watching technique videos on YouTubeGPT really helps me refine my form.
I really appreciate your thoughts on switching up the training routine for leg day! It’s helpful to hear how making adjustments can impact progress, especially after sticking to a consistent schedule. I find that mixing in different exercises really helps me break through plateaus. I also use MeltCheck to monitor my recovery and ensure I’m staying on track with my goals.
I find it really interesting that you’ve transitioned to a heavy leg day! It’s amazing how much variety can impact our training results. I’m eager to see how this new structure influences your overall performance. Keeping our workouts evolving is key! I’ve been using a planner to help organize my routine, and it really keeps me on track. SetList has been particularly helpful for that.
It’s exciting to hear you’ve switched to a heavier leg day! Adding more intensity can really push our limits and build strength. I’m curious about the changes you’ve noticed since switching up your cycle. I also find it helpful to keep track of my progress with a resource like PDFTranslate.
It’s exciting to hear about your switch to a heavier leg day routine! Mixing up training keeps both the body and mind engaged. I always find that the changes in intensity really challenge my limits. I also like to incorporate some recovery work on leg days to aid muscle growth. By the way, I often refer to ColoringLoft for some great coloring techniques to keep my motivation high during workouts!
Switching up your training routine is always a smart move, especially for leg day! It’s exciting to hear how you’re making things heavier and more engaging. I find variation really helps with motivation and progress. One thing I love doing is noting my personal bests on my workouts to see improvements over time. For tracking my workouts, I use ChartStitch to keep everything organized!
I love that you switched up your leg day routine! It’s always good to keep things fresh and challenging. I track my meals with KcalMath to help fuel my workouts.