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- Welcome to Muscle and Strength, Ryan Terry here.
So, today we're hitting legs.
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So the first exercise is a leg extension.
We're just warming up a minute.
So, probably two to three,
just to get blood around the knees.
Obviously it is cold,
so we need to warm quads up, hamstrings, everything,
and then we're gonna get on with some big lifting.
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So the method of training today is we're gonna do
two warmups on each exercise or a feeler set
on each exercise.
Then we're gonna go in heavyweight for six reps.
We're gonna do a second working set at eight reps,
and then we're gonna do a third working set at 10 to 12.
So we're gonna try and stay the same weight
and increase the reps.
But obviously if we can't we'll just
reduce the weight slightly and get those rep ranges.
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- Slow it down, slow it.
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Let's go, get it up, come on, yeah.
- Typically we only really ever do a leg extension
at the start or at the end as like a bit of a pre exhaust,
obviously getting blood into there,
into your knees before we do like a compound lift,
like a squat,
but it's also good for either a super set or a finisher
because obviously you can drop it.
'Cause it's plate loaded, the machine is plate loaded.
You can go through the pins quite quickly
and you can keep the intensity at the end of the session so.
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Move on to the next exercise, which is a V-squat.
We're doing one feeler set
to see where we're at weight wise.
I'm trying to stay away from my belt
but if I need it I will use it.
But it's just trying to get these like
surrounding supporting muscles in my lower back fired now.
I'm trying to get my back stronger that way.
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So if any of you can relate to like back problems
or hip problems like I've got,
it's all about trying to train around them
and not to aggravate them and squatting for me,
although I'm a big advocate and I love squats
and I think there's a place for it in training.
If I go too heavy,
it comes down into my lower back and not on my quads.
So this is when I start to swap certain exercises around
and why I've introduced V-squat moreso
because this puts the load directly into your quads.
Obviously if you go past 90, it engages your,
your glutes and your hamstrings,
but it doesn't put pressure on my lower back.
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- Do it, let's go.
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- Hey.
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So the third exercise is a single leg press,
and I do a lot more single work since my hip operation
back in 2018 because obviously six months off
doing anything on my right leg.
So I create an imbalance.
So I always start on my left leg, my weaker leg.
Whatever I can get to my maximum weight on my left leg
I match with my right.
We did one feeler set then, which was 10 reps.
And then we're gonna aim for 10 reps again,
but with a heavier weight
and class them as working set.
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Sets of 15, feeler set, warmup set,
makes sure the hamstrings are warm
and then we're gonna do three working sets
at what rep range?
- Two sets of six-ish, one set of 10 like a de-load set.
- Yeah, so the working set's a maximum heavyweight
for six reps.
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Yeah, so this is the last working set.
So it's kind of like a off de-load set,
that we're gonna go for around double figures in rep range.
So 10 to 12.
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So the last exercise we're gonna be doing on hamstrings
is a stiff leg deadlift.
I really like doing these because obviously when you're
doing leg curls, the laying leg curls,
like it's a good way to stretch or elongate your hamstring
after doing those type of movements.
So I'm gonna go for four working sets,
including the feeler set.
So very similar to what we've been doing
on the other exercises.
And then we'll move on to calves.
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So we're just finishing off on seated calf raise,
and we're trying to hit these twice a week,
obviously hitting legs twice a week.
Calves are one of my weaker muscle groups,
and I always found that if I go too heavy on calves,
I don't get that mind to muscle connection.
So a lot of the time I'll do like higher rep ranges
and focus more like on time on detention type of tempo reps,
super sets, just keep your blood volume rather than
just mass weight.
We've done one feeler set
and we're doing three heavy working sets.
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So just a little recap on what we've done today.
This was the first leg session of my push pull split
of the week.
We were quad dominant with hamstrings and calves.
Obviously the next leg session
is gonna be more hamstring dominant.
If you want to see more workouts from me,
then make sure you go check out my YouTube channel also,
which is Ryan J. Terry, and make sure you subscribe to that.
But also subscribed to the Muscle and Strength channel
if you liked this video
and you like the content they're putting out
and I'll see you in the next video.
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