My leg day routine starts with meal prepping. I prepare lean ground beef with rice, combining it with romaine lettuce, kale, sour cream, and salsa in a bowl. This provides sustained energy for my workout and podcast recording. Intuitive eating allows me flexibility in my daily caloric intake, adjusting based on my schedule and activity levels.
After a deload period of about two weeks, I’m back to leg training. My warm-up set with 315 lbs felt surprisingly good, demonstrating that years of training ingrains the skill of squatting. Taking occasional breaks from training can be beneficial, and I easily transitioned back into my routine.
My first working set was 365 lbs, using an ascending pyramid approach. This method allows me to gauge my strength levels and adjust subsequent sets accordingly. I start with a lower weight and incrementally increase based on how the previous set felt. This approach, recommended by other coaches, provides flexibility and allows for personalized adjustments.
Low bar squat with 405 lbs
For this workout, I opted for a low bar squat position. I find I’m stronger and feel greater glute activation with this technique, despite research showing minimal difference in overall glute activation between high and low bar squats.
Next up were Romanian deadlifts (RDLs). The key to effective RDLs is setting your hips back, maintaining a straight bar path over the mid-foot, and keeping a slight arch in the lower back. Knee flexion should be minimal, allowing for a hamstring stretch at the bottom of the movement. I typically end the eccentric phase just below the knee, but individuals with flexible hamstrings or short femurs may go slightly lower.
Performing Romanian deadlifts with 275 lbs
To maximize hamstring engagement, I incorporate both hip extension (RDLs) and knee flexion exercises. Here, I’m demonstrating kneeling leg curls. It’s crucial to avoid cheating by popping the hips up, which engages other muscles and reduces hamstring involvement. Maintaining proper form is essential for targeted muscle activation.
Kneeling leg curls, focusing on proper form
Leg extensions are next, focusing on keeping the glutes planted on the seat to maximize range of motion at the knee. Toe position can be adjusted for comfort and optimal quad activation, although slightly inward-pointing toes may engage the vastus lateralis more effectively.
Performing leg extensions with focus on glute engagement and toe positioning
Finally, cable pull-throughs provide a metabolic stress component for glute training. Performing high reps (20-25) with a full range of motion, flexing at the hips until the back is parallel to the floor and squeezing the glutes at the top, generates a significant burn. It’s important to prevent the rope handles from resting on the quads, which reduces glute tension. Activating the shoulders and keeping the rope out front helps maintain tension throughout the movement.
Cable pull-throughs, emphasizing proper form and glute activation
This concludes my leg day training commentary. I hope these tips and insights prove helpful in your own fitness journey.
