Today is LEG DAY and if you are the kind of person who skips legs…I think I know why. You see, I think most people skip leg day because their workouts are too overwhelming. Most leg workouts I see have about 6 – 8 exercises of 4 – 5 sets each and for the average person, that’s a daunting task. So today, we’re going to greatly simplify things and go over the ONLY TWO exercises you need to grow your legs!
Exercise #1: Barbell Front Squat (4 Sets: 20 Reps & 4 Sets: 8 Reps)
This is going to be a QUAD focused movement. But in order to maximize this exercise, here are a few key components you need to focus on.
TIP #1 – Understand The Rep & Set Scheme – What prevents most people from building impressive legs is that most lifters do not mix volume with intensity. Every set is heavy weight and low reps. That’s why I want you to start with 4 sets of 20 reps which will DRASTICALLY increase the squatting volume and then proceed straight into another 4 sets of 8 reps where you’ll be boosting the intensity through lifting heavier weights.
TIP #2 – Assist Yourself If Needed – the front squat is a very demanding exercise and the intensity is greatly increased if you have poor flexibility. So here are a few tips to help you get better with the movement…
If ankle flexibility is limiting your DEPTH, you can stand on a few plates to help you not only go deeper, but also keep your torso upright. You can also wear Lifting Shoes if you’ve got them!
But if HOLDING onto the barbell is what’s preventing you from having proper form, you can either use a CROSS GRIP or stick with the traditional grip, but work on your flexibility. If you have WRIST PAIN, it’s not your wrist flexibilit, it is your LATS. They’re tight and are pulling your elbows DOWN. So before and in-between all your sets I want you to stretch each lat REALLY good for about 15 to 20 seconds. If you do this, you’ll see a HUGE leap in your flexibility and ability to front squat comfortably.
TIP #3 – Keep Your Spine Neutral – That means do not look down or up. Look straight ahead! Also, don’t let your upper back round over. Keep your chest up and feel your mid back burning! You want everything to stay in line and remember that the more upright your torso is, the more quad-focused the squat will be. The more you start leaning forward, the more your glutes will be engaged and that is not the goal of this exercise.
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32 comments
Today is LEG DAY and if you are the kind of person who skips legs…I think I know why. You see, I think most people skip leg day because their workouts are too overwhelming. Most leg workouts I see have about 6 – 8 exercises of 4 – 5 sets each and for the average person, that’s a daunting task. So today, we’re going to greatly simplify things and go over the ONLY TWO exercises you need to grow your legs! – ARTICLE VERSION: https://muscularstrength.com/article/Legs-Only-Two-Exercises-Need-Growth
Legendary Workout – GET IT NOW
https://muscularstrength.com/Legendary-Workout
"ONLY TWO" Playlist Link: https://www.youtube.com/playlist?list=PLacPhVACI3MNwnK_jgsIDcriPGpSOSWwJ
Seriously? I thought the burn in my upper back when front squatting means I'm doing it incorrectly.
Aaoouu-Mhaah
0:24 Back Flips, Front Flips…LMAO 😂😂😂
Great video Scott, I know my legs need it, but i also would appreciate the video for the glutes. I've been following since for a while and have lost weight and am now showing some form, I've gone down from 289lbs. to 270lbs, but hit a snag with an ankle injury. I've been in treatment but can't really get back to full leg strength. I would appreciate if you can do a video on ways to workout while recovering from an ankle injury. THANKS and KEEP IT UP 👍
Good video. The biggest shame about the fitness industry is that the internet is now completely full of shit info and every person is pushing sales. I just want a massive prick who’s already made his money take the time to tell me how he got massive 👍
I did this leg work out today and now I can't walk haha thank you
Followed because toilet
"I don't train calfs because when I did it needed to be intense"
-Wadda bitch
Lot of exercises that concern is true..
I'm so glad I came back and watched this vid, for the toilet visual if nothing else.
I can't believe he mentioned romanian deadlift
I can't take you seriously with your nsync microphone.
I would say all of this is really great advice and perfect, only excersie I'd THROW IN THERE would be the barbell box squat with the box set about half an inch to an inch below parallel.
Just do it don't watch fuckin videos
1:13 Barbell Front Squat
4:13 Romanian Deadlift
What would be a good split with all these exercises?
Coach Scott, what do you think if ill substitute the baahhbell front squat into a dumbbell goblet squat?
It's not baugh bell, it's bar bell…
How often should you do this?
Bahbellll squat
#teamnobutt 🤣 lol Scott 😆
Do I hear a fellow Bostonian???
Romanian deadlift is pretty much the set up as a barbell row? Without the pull part
Where you get them weight lifting shoes I need them for the club so the ladies put some respek on my name
It is def true !!!!!!!!
Sets of 20 with 90 seconds between sets? Ok, so I’ll be using the bah, and only the bah
This is life-changing
Damn! This dude is good!!!!!
I love the occasional New England accent crack.
The toilet clip 🤣🤣🤣🤣🤣💪🏾
dude… your pubes are showing, chill 😂