Dr. Layne Norton, a renowned figure in the fitness world, joined me for an intense leg workout. Known for his accomplishments as both a professional natural bodybuilder and a world-class powerlifter, Lane has significantly influenced my approach to training and nutrition.
Before diving into the heavy lifting, we began with a dynamic warm-up to prepare our muscles and joints.
Dr. Layne Norton and Jeff Nippard performing a dynamic warm-up exercise
Lane, currently in the midst of a powerlifting prep, focused on deadlifts for the day. We opted for a single heavy top set of two reps, a strategy that proves effective, especially for those short on time or managing volume for injury prevention.
Close-up of a barbell loaded with weight plates
During our warm-up sets, we observed how our different limb lengths influenced our deadlift techniques. Lane, at 5’10”, has a more bent-forward posture due to his longer femurs and arms. In contrast, my 5’4″ frame necessitates a more squat-like deadlift with an upright back to accommodate my shorter limbs.
Jeff Nippard demonstrating a deadlift with proper form
Interestingly, Lane utilizes a rep speed tracker attached to the barbell to gauge his proximity to failure. This device measures bar speed, providing insights into rep-in-reserve (RIR) and potential for progression.
After warming up, I attempted a double with 455 pounds but unfortunately missed the lift. We decided to decrease the weight to 430 pounds, which I successfully lifted for two reps.
Lane then proceeded with his top set, aiming for two reps at 660 pounds.
Dr. Layne Norton completing a heavy deadlift
He completed the lift with an impressive display of strength, highlighting the carryover of powerlifting prowess to other exercises.
Next, we moved on to the pendulum squat machine, an excellent exercise for targeting the quads while minimizing lower back strain.
Jeff Nippard performing a pendulum squat with controlled movement
Lane effortlessly handled a substantial weight, emphasizing the significant strength he possesses from his powerlifting background.
We then shifted our focus to hamstrings with the glute ham raise machine.
Close-up of the glute ham raise machine
This exercise challenges hamstring strength and hypertrophy, and we progressively added weight to increase the intensity.
To conclude our workout, we targeted our quads with the prime leg extension machine and finished with seated leg press toe presses for calves.
Jeff Nippard executing a leg extension on the prime leg extension machine
Training with Lane reinforced the value of incorporating both powerlifting and bodybuilding principles for a well-rounded physique and impressive strength development.