Full Body Science Applied Series Episode 1: Leg-Focused Workout

Introduction

• Starting a new series of five full body workouts.
• High frequency split hitting every body part every training day.
• Focus for today is leg workout concentrating on quads, hamstrings, and glutes.

Warm-Up Routine

• 5-10 minutes on elliptical or stairmaster.
• 3-4 minutes of dynamic stretching.
• Foam roll any tight areas.
• Previous video on warm-up routine linked.

Workout Structure

• Main Focus: Squats
  • 4 sets of 4 reps at 80% of one rep max.
  • Important to leave 2-3 reps in the tank for recovery and performance on subsequent days.
  • Squats engage multiple muscle groups, affecting training for the next day.

Squat Depth

• Earlier belief that deeper squats are better for glute activation.
• Studies show no difference in muscle activation between parallel and full squats when using relative loading.
• Aim for at least parallel squats for hypertrophy; avoid shallow quarter squats.
  • Tip: "Screw your feet into the floor" for stability during squats.

Weekly Progression

• Weekly Undulating Progression:
  • Week 1: Heavy 4x4
  • Week 2: Lighter 3x6
  • Week 3: Heavy 4x4
  • Week 4: Lighter 3x6
• Balancing strength gains with effective reps for hypertrophy.

Upper Body Movement

• Incline Dumbbell Press:
  • 3 sets of 8 reps.
  • Allows lower body to recover while hitting upper body muscles (pecs, delts, triceps).
  • Incline press activates more upper chest and deltoids, better than machines for lateral delts.
  • Focus on shoulder flexion to target upper pecs more effectively.

Hamstring Focus

• Lying Leg Curl:
  • 3 sets of 10 reps.
  • Essential for hitting all four heads of the hamstrings.
  • Less damaging compared to exercises like glute-ham raises to ensure recovery for the next day's workout.

Back Exercise

• Lat Pulldown:
  • 3 sets of 10 reps.
  • Focus on muscle stimulation without excessive fatigue.
  • Horizontal pulls are alternated on different days to manage volume and recovery.

Advanced Intensity Technique

• Bicep Curl Drop Set:
  • 3 sets of 12-12 drop set on Easy Bar Bicep Curl.
  • Minimal impact on recovery due to small muscle size.
  • Focus on proper form, arc movement, and supination.

Core Exercise

• Hanging Leg Raises:
  • Essential for ab development, targeting rectus abdominis effectively.

Workout Options

• Supersetting exercises possible if pressed for time.
• Preferred method is to complete each exercise individually for better focus.

Program Promotion

• New high-frequency full-body program available at jeffnipper.com (25% off for one more week).
• Program designed for intermediate to advanced lifters; beginners should consider fundamentals program first.

Conclusion

• Subscribe for upcoming episodes in the series.
• Leave a thumbs up if you enjoyed the video.