⏪REVERSE LEG DAY!
You guys constantly ask me how I train my legs, as if the stuff I share here isn't what I'm actually doing. And my answer is I train them the exact opposite way that most people do. ➖➖➖➖
Most people do their heavier work on bilateral (double-legged) lifts like squats and deadlifts first. And if they actually do any single-leg work, it's typically for a couple sets of higher reps as an afterthought.
My approach is to go heavier on single-leg work and do them first when I'm most fresh and focused (and I still do higher reps too). And if I do any squatting or deadlifting (sometimes I don't), it tends to be for higher reps, with shorter rest periods, and typically stacked with other competitive moves for more of a metabolic stress stimulus.
For me, this approach makes lighter loads go a longer way, which is very important to me since I had 4 knee surgeries by the time I was 22 from training like an idiot and playing football.
I realize many of you will be butt-hurt that I don't squat or deadlift "heavy" but my legs are now twice the size of the average man and I no longer have any knee or back pain. So what do I know!? And I'm certainly not the strongest, but I'm strong enough.
Here's a snapshot of what I did at a recent leg day not including calf work or warmups:
- Perform 5 sets of 6 reps of each move with 30-60 seconds rest between moves:
1a. 3-2-1* Tempo Extended Bulgarian Split Squats- Left Leg
1b. 3-2-1* Tempo Extended Bulgarian Split Squats- Right Leg
1c. Band-Resisted Rolling Leg Curls
*3 seconds down, 2 second pause at bottom, 1 second up
- Perform 15-20 reps of each move with 15-30 seconds of rest between moves:
2a. Wishbone Lineman Squats
2b. Wishbone Hack Squats
2c. Dual Renegade Hip-Hinges Facing Anchor
2d. Dual Renegade Hip-Hinges Facing Away
- That's 1 round. Do 2-3 rounds.
I'm using the WISHBONE landmine/barbell attachment and DUAL RENEGADE/LANDMINE bars from:
Get 10% off this equipment and everything site-wide with my coupon code: