The Best LEG DAY for MUSCLE GROWTH (According to Science)

[@mrAngusGus]

Actual optimal leg day: -bench press -incline bench press -cheat curls -cable pushdown Thank me later

[@medi_michi]

you forgot forearms

[@FilipGustawWojcik]

​@@medi_michijerk&clean for the warm up is sufficent tho

[@thomasowens4844]

Real

[@lawitz2974]

My leg day is to walk slightly faster than normal to the gym to do all of these.

[@namazishmakhametov3649]

Where is one one arm bent over kettlebell row while balancing on one feet on a Bosu ball?

[@d3rpn1nj47]

Please pretty please Big warning do absolutely not take your adductors to failure the first time that you've trained them or if you have not trained them in a long time especially if you're going for a very stretched position I would even maybe say go five to six RIR with one set just to be careful. If you get a big stretch and you're not used to it you will get the worst delayed onset muscle soreness that you have ever had

[@biohazard9503]

PLEASE LISTEN TO THIS. I did this once, first time I trained it I went beyond failure for 3 sets. 2 days later when I woke up I almost couldn't get out of bed. This isn't even a joke. I had to roll over and basically fall on the floor to get out of bed, moving my legs was too painful

[@georgesarreas5509]

It's horrible. But I managed to work construction next days... Wasn't nice. But definitely doable xD

[@WolfCoaching]

LMAO. It's a rite of passage!

[@duhotatoday3277]

THIS! It can easily last weeks

[@mc80466]

I do a good amount of lunges and split squats, so I figured my adductors must be decently strong already. Yesterday at the gym I decided to try the seated leg adduction machine for a change. Well I was decently strong at it, so how bad could 2 sets, slow and controlled possibly be? My inner thighs are on fire right now

[@berdysz9390]

As i remember it was -squats -rdls/gm -leg curls + leg extensions -sus machines -calves + abs

[@son8I7]

lmao sus machines

[@berdysz9390]

@@son8I7 its what they are

[@omarmoramariachi]

I feel like you are getting better at speaking in front of the camera I really enjoy watching your videos and I have learned a lot from them thank you

[@WolfCoaching]

Thank you king!

[@khronos2213]

​@dustyplayz5412 He explained in the video that it does. You stretch some adductor myscles that are also used for hip extension which gives you more stimulus.

[@warrenhenning8064]

Please post more footage of you looking into the camera while doing good girls with that smoldering stare you have like at 14:04. I need it for, uh, research purposes

[@tastytucker981]

You call yourself a scientist and you didn't even know that tricep kickbacks on a bosu ball is the most optimal leg exercise.

[@alexsmith-gn4tp]

😆❤️🇬🇧

[@culdeus9559]

This guy is speed running KZbin fitness content

[@d2ds17]

Right!? Depending on who I'm giving advice to, I'll either recommend Dr. Milo or Dr. Mike.

[@svs9610]

no leg extension in leg day??

[@XYZAah2]

@@svs9610reverse Nordic is like a leg extension, but better bc the tension is highest in the stretch position

[@sfarsitulumi]

Lenghtened partials: the leg day edition

[@WhereArfThou]

Yall train legs? Damn

[@Krul2895]

No anterior tibialis work, Ben Patrick would be disappointed

[@human_hope]

14:40 after big pharma we have big gym. What a time to be alive

[@SmoothHandle]

Do I know what’s in my “cheap protein powder”? No, I don’t, nor do I care what “all natural fitness athlete Paul Sklar” says about it. God, this ad.

[@SmoothHandle]

8:50 to get to the workout plan.

[@sagarchawla8145]

Oh man thanks. The yapping I tell you

[@G.Bfit.93]

For me: Seated Hamstring Curls Sissy Squats superset Leg Extensions Squats or Leg Presses Stiff-Legged Deadlifts Sus Machines Calf Presses or Raises Leg Raises I have multiple ruptured disks. So i like to fatigue my quads before I Squat so my legs fail not my back.

[@matthewdebono862]

"If you enjoyed this leg day..." LMAO

[@honeybrew5063]

My Leg days always starts with 1-2 hard Sets of Seated Leg Curls. Something I picked up from John Meadows. It makes Squat patterns that come after it feel much smoother and really helps with knee pain/discomfort.

[@svs9610]

why there is no leg extension in here??

[@jeffscalfano3100]

Do you like dumbbell RDL's better than barbell? I only ask because if i already have a squat rack i could just drop the bar to the ground and start the RDL.

[@matthewcronshaw9331]

I find with dumbbells I can go much lower into the stretch compared to a barbell where the plates are too large and touch the floor early. Could get around this by using a raised platform, but for me the dumbbells are easier.

[@antonhelsgaun]

Depends on flexibility

[@RetrETH]

@@matthewcronshaw9331if you keep your legs stiff and keep your chest high + last engaged can you really go that low? My hamstrings would literally break if the plates touched the floor lol, I’m not the most flexible to be fair

[@matthewcronshaw9331]

@@RetrETH I’d say I’m decently flexible, but nothing crazy haha.

[@warrenhenning8064]

Leg day is like paddling a boat into a huge wave. When the time comes to put out, you better give it everything you've got or you'll be crushed.

[@PlutoLulu-u6i]

Im old so i need to be careful with my lowr back. My best leg day, belt squat 10x10, B-Squat or lying leg curl, calf raise with belt. Transformed to octopus for 3 days

[@yasuh4550]

CAN YOU MAKE THIS INTO A SUPER QUICK SHORT OR VIDEO? I feel like more people could benefit from the quick intro of loaded stretch and the isolations for abductors and adductors. Thank you Milo!

[@wdadwawdadawdwdwa4133]

Hey Milo, what is your rational for db rdls vs barebell rdls ? Thank you

[@LouisSerieusement]

probably for wrist health I would imagine but the overload capability of the barbell is greater. Also really enjoy the barbell version for some reasons.

[@phantomcreamer]

​@@LouisSerieusementUse an SSB then

[@LouisSerieusement]

@@phantomcreamer what do you mean ? In any case I don't have access to an SSB

[@phantomcreamer]

@@LouisSerieusement you said for wrist health. Lots of people use SSB for wrist and shoulder health.

[@LouisSerieusement]

​@@phantomcreamer oh I see. Yeah they seem to be really cool and well thought. but the OP was talking about RDL, I guess you can't RDL an SSB lol

[@mr_wright_official_]

Would love to see you go through this with dr Mike haha

[@liambrown1187]

bruh I take 6 minutes between sets imma be there longer than Rich Piana on his arm day

[@JHashcroft]

That’s fine, I can train my tibialis on tibialis day.

[@TOP_DSP]

ok but I am not able to do many sets usually 10 sets total a week per muscle and total 60ish sets total for all muscles not counting abs and forearms

[@userboot2]

now waiting for the optimal upper day one:)

[@Strassenschlaeger]

Coudl you do Shoulders next please?

[@phantomcreamer]

Highly doubt he'd have a shoulder day.

[@AnthonyTran]

Santa Cruz shirt? Leg day: 3 sets of 10 kickflips landing bolts, 2 sets of 5 fakie big flips with steeze, and finally AMRAP switch backside tailslide

[@KonstantinosEvgeniou]

The "tear drop" is supposed to be the vastus medialis right? Why you think it developed better when you incorporated the adductor machine? (It sounds wierd) I know it has be shown by EMG studies that it usually contracts when your adductors are working but it is an isometric contraction right? Wouldn't it better to train it through isotonic exercises that allow you to get in deep flexion of the knee? Or do you think developing your adductors is making the tear drop more prominent?

[@WolfCoaching]

Yeah, my bad - I meant to refer to just the overall taper/sweep of the leg. The tear drop does usually refer to the VM

[@KonstantinosEvgeniou]

@@WolfCoaching thank you for all the content you post and your scientific research. Can not wait to see you, dr Pak and dr Schoenfeld in Cyprus for the hypertrophy seminar!!!! Keep up the hard work💪🧠

[@dwcd3141]

Hey Milo! Here is A Recommendation/Suggestion for Your NEXT VIDEO.I Know as a "DR" U Know That as Human Beings we are ALL Born with an INHERENT muscle ENDURANCE/SIZE/STRENGTH "IMBALANCE"in Every MUSCLE GROUP,right? So Why NOT DO A VIDEO Where U Tell PEOPLE To Do UNILATERAL/BILATERAL (starting with the WEAK side FIRST)Training For Every MUSCLE GROUP?

[@paulshealthfitness7922]

supersetting isn't possible in any commercial gym, the second you get up the machine is gone

[@SaintBernard-n8r]

No love for Nordic Curls 😢

[@andersbjrnsen7203]

Too difficult

[@SaintBernard-n8r]

@@andersbjrnsen7203 if you get an incline bench for them you can get 5+ reps easily

[@son8I7]

14:20 Does it matter which you do first? abduction or adduction

[@EmanDS]

Great video as usual. Could you an equivalent video for an upper body workout please? The other upper body workout you have on the channel is a 30 min minimalist one Thanks!

[@mateusdovale5863]

Milo, it’s better to do Nordic reverse or use the sissy squat machine? The “machine” seems to be better as I can overload

[@willemjohannes9007]

It's always a good feeling when a workout I designed independently for a given muscle group comes pretty close to matching what you suggest in these videos. Makes me feel like I've learned something from the hours I spend on KZbin.

[@d2ds17]

I was doing squats before extensions, but find that doing it the other way around allows me to feel my quads more when squatting second.

[@6ckines]

After getting the workout... oh ok thats a good workout....... Proceed to do this 2x as week........... ohhh

[@seban-jackedweeb5513]

Ngl, I regret not using the abduction machine in the past. I've always been disappointed in my glute growth, but I never did due to the stigma around dudes training glutes. That was a big mistake. Same with lengthened partials. It doesn’t matter if people think it’s weird to do weighted lengthed partial only pull ups or squats. Put gains first 💪

[@kimjansson2338]

love your channel, but how about keeping your feet on the ground when doing ab wheel🤣🤣🤣🤣

[@conayoll]

hey mate, why do you prefer seated bicep exercises because it's less fatiguing than standing curls. but you have no issue supersetting two exercises that are very fatiguing on leg day?

[@nandalalrasiah4737]

Leaning forward for seated abduction looks so much like the bottom of a lowbar squat (west sayyid). Often derided as the "squat morning"

[@mosessoto731]

Amazing content thank you so much for sharing all this information so much knowledge to help us all out! 🙏👏💪

[@ozzy6162]

Interesting recommendations - hate them abductor & adductor machines.

[@HoltNeville]

Outside of Paul Carter who do you think is the most reliable in terms of hypertrophy training?

[@Alanwunsch]

Nice!! How about the hack squat with a full rom?

[@BenG-rd5wg]

Would you also recommend training further from failure with a 6 RPE on the first sets and training closer to failure with an 8 RPE on the later sets for strength gains?

[@RSuave545]

Milo, I've been thinking about buying a copy of STA, but idk what edition should i get?

[@ew-zd1th]

I Like Smith machine Front squads and Smith machine Sissy squads and the adductor machine. I think this 3 are underated

[@kevinburola889]

Totally understand this is a leg day but was there a reason Hip Thrusts were not included on the list?

[@shakir4969]

It'd be really helpful if you would make a what i eat in a day video, sir

[@pushkar6016]

8:50

[@DannyYounghill]

Wanted to see what lenghtened partials hip extensions looks like.

[@ghost1234445]

Dr. Milo Wolf, didn't you make an Optimal Leg Workout video already? Is this one more optimal than the first one? What made you change your mind from the first video?

[@burntgod7165]

Think he made a quick, time-saving leg workout. But I might be wrong.

[@jonathanjones270]

Dude, that shirt has not been ironed.

[@jvasquez8960]

So I notice you have knees locked out or almost locked out during calf raises is this the optimal position for training calves?

[@WolfCoaching]

Yep! It stretches the gastrocnemius more, since it's a knee flexor.

[@glady9784]

I appreciate how often Wolf uploads videos. Great stuff

[@joaquinledesma3994]

Beautiful

[@gerym341]

Another great video. Thank you good Doctor

[@TheHybrid350]

Great

[@joakimtollerud2172]

Great vid. Thanks a lot!

[@unicorn1655]

What to do if you're a beginner and your squat SUUUUCKS. Is it a good idea to practice goblet squats and then over time move to barbell squats?

[@warrenhenning8064]

That's what I did. Do goblet squats and leg presses.

[@AbuZak14]

Use the hack squat machine and go deep!! This is coming from someone with a powerlifting background.

[@GlacialScion]

Doing goblet squats until the dumbbell is physically too big for you to hold anymore, or until you're using the biggest dumbbell in your gym for 20-30 reps, will get you just as good of outcomes as barbell squats. Goblets definitely cap out, but until then they're golden.

[@LouisSerieusement]

you can also elevate your heel, especially if you are tall

[@kiltedsasquatch3693]

Try Jefferson Squats. It's a unilateral leg exercise that works the entire leg and core. You will be sore after a couple days. Cable squats are a good alternative to back squats, too. Both these get the weight off your spine.

[@javiertamaela547]

Please breakdown Gironda’s 8x8 and Hany’s FST-7 method. They delivered the greatest Bodybuilders with a method that is not backed by science, why!?

[@user-ii7xc1ry3x]

Eating lots, sleeping lots, amazing genetics and PEDs. Add lots of volume and high effort (proximity to failure), be consistent (as in doing that for a long enough time) and you're set. In a way, they're unawarely being science-based, as they check the boxes for the most important things

[@tntcheats]

They're not the best lifters of all time, just better than other people when nobody really knew what they were doing and were inventing just-so stories to explain why one thing seemed to work and something else didn't. Though, I don't think your claim is true. The science says that short rests isn't as effective on a set-matched basis... But rest-pause takes a fraction of the time, so doubling the volume still takes a fraction of the time of straight sets. It also makes sure you go objectively close to failure, even if you're a poor judge of that. 8x8 is effectively doing warmup sets, followed by prefatigue sets, followed by rest-pause. Do that on 2 movements with 3x frequency, you'll have hit failure (or done enough sets to compensate) and gotten the equivalent of 12+ sets per week even if the 8 sets only worked out equivalent to 2 sets per movement

[@javiertamaela547]

A breakdown of Milo would be great😅

[@slydizzle2664]

Bro science is ahead of real science. The analysis shows the ‘lengthened partials’ are the most hypertrophic. The bro’s have been doing this for decades!!!!!

[@afterthought-SA]

Weekly Calendar for Leg Day Program Monday: Heavy Leg Day Squats (High-bar or Smith machine): 2-4 sets of 5-8 reps Romanian Deadlifts (Dumbbell or Smith machine): 2-4 sets of 8-12 reps Seated Leg Curl and Reverse Nordic Curl Super Set: 2-3 sets of 12-20 reps Hip Abduction and Adduction Machines: 2-3 sets of 12-20 reps Tuesday: Rest or Upper Body Day Focus on recovery or train upper body if following a split program. Wednesday: Moderate Leg Day Squats (Volume reduced): 1-2 sets of 5-8 reps Good Mornings (Smith machine): 1-2 sets of 8-12 reps Leg Extensions and Seated Leg Curls: 1-2 sets of 12-20 reps Calf Raises and Ab Workouts (Optional): 2-4 sets Thursday: Rest or Upper Body Day Allow muscles to recover or continue with upper body workouts. Friday: Light Leg Day Focus on technique and recovery: Lighter Squats or Leg Press: 2-3 sets of 10-15 reps Light Romanian Deadlifts: 2-3 sets of 10-15 reps Leg Curl Variations: 2-3 sets of 15-20 reps Hip and Adductor Focus: 2-3 sets of higher reps Saturday: Rest Day Engage in light activity like walking or stretching to promote recovery. Sunday: Rest or Active Recovery Day Prepare for the upcoming week with activities that aid muscle recovery, such as yoga or light swimming.

[@mateusdovale5863]

If I do 2 leg days per week, should I maintain two heavy leg days?

[@ATHigh]

If we are trying to achieve maximum muscle growth, why do you continue to add time as a factor. Give me the workout for maximum muscle growth, i have more than 30 minutes to give to a workout.

[@Itsmekvn]

bro do a home workout series! dumbbells , adjustable bench etc

[@phantomcreamer]

Every home gym should have a rack and a bar.

[@Itsmekvn]

@@phantomcreamer agreed I’ll call that tier 2. You can definitely workout without a bar. But it completes the set up

[@himX10]

What is the difference between conventional Smith machine squats and Smith machine deficit squats? And does a one stretch the quads more than the other?

[@gokukakarot1855]

For the algorithm

[@lukeharris2622]

✝️💪