You only need TWO Leg Exercises

[boxing-cel]

RDLs are going to hit your hamstrings, glutes and spinal erectors. A little core and grip too. This is more important. Power comes from the posterior chain and having a big ass is extremely important for aesthetics even as a guy.

Lunges will build your quads primarily, and glutes secondarily. But walking around with heavy ass dumbbells will work your grip, traps, core, stability and balance. So it’s amazing for athleticism.

Do these without lifting straps. Trust me. You might not be able to lift as much but it’ll make your grip and forearms crazy strong. It’s legs anyways so who cares if progress is a little slower?

Strength Standards:
55-60kg per hand for 12 reps DB RDL
35-40kg per hand for 12 reps DB Lunge

Do 3 sets of each and progressively overload till you reach this, then maintain.

This is all you need for well developed, balanced and athletic legs. No one likes the crazy bodybuilder look or bloated ass quads. Plus, if you ever have sex or play a sport these exercises are as functional as it gets.

You minimise fatigue and the mental pain of muh leg day and you get 80% of the benefits.

 

[dragomog]

squats?

 

[boxing-cel]

squats?

Fuck loading heavy ass squats and spending 20 minutes warming up and loading plates.

If you’re tall you probably won’t even build good legs with squats because of your femur and torso length

Do it if you really like them, just replace lunges with them. Front Squats are much better though.

 

[Lamskiiii]

Hitting legs is to much

 

[dragomog]

Fuck loading heavy ass squats and spending 20 minutes warming up and loading plates.

If you’re tall you probably won’t even build good legs with squats because of your femur and torso length

Do it if you really like them, just replace lunges with them. Front Squats are much better though.

i dont even train legs so idk much

 

[boxing-cel]

Hitting legs is to much

I hate training legs too but they’re important.

 

[looksmogger2700]

RDLs are going to hit your hamstrings, glutes and spinal erectors. A little core and grip too. This is more important. Power comes from the posterior chain and having a big ass is extremely important for aesthetics even as a guy.

Lunges will build your quads primarily, and glutes secondarily. But walking around with heavy ass dumbbells will work your grip, traps, core, stability and balance. So it’s amazing for athleticism.

Do these without lifting straps. Trust me. You might not be able to lift as much but it’ll make your grip and forearms crazy strong. It’s legs anyways so who cares if progress is a little slower?

Strength Standards:
55-60kg per hand for 12 reps DB RDL
35-40kg per hand for 12 reps DB Lunge

Do 3 sets of each and progressively overload till you reach this, then maintain.

This is all you need for well developed, balanced and athletic legs. No one likes the crazy bodybuilder look or bloated ass quads. Plus, if you ever have sex or play a sport these exercises are as functional as it gets.

You minimise fatigue and the mental pain of muh leg day and you get 80% of the benefits.

View attachment 4811364

dnr

 

[norwoodingmanlet]

RDLs are going to hit your hamstrings, glutes and spinal erectors. A little core and grip too. This is more important. Power comes from the posterior chain and having a big ass is extremely important for aesthetics even as a guy.

Lunges will build your quads primarily, and glutes secondarily. But walking around with heavy ass dumbbells will work your grip, traps, core, stability and balance. So it’s amazing for athleticism.

Do these without lifting straps. Trust me. You might not be able to lift as much but it’ll make your grip and forearms crazy strong. It’s legs anyways so who cares if progress is a little slower?

Strength Standards:
55-60kg per hand for 12 reps DB RDL
35-40kg per hand for 12 reps DB Lunge

Do 3 sets of each and progressively overload till you reach this, then maintain.

This is all you need for well developed, balanced and athletic legs. No one likes the crazy bodybuilder look or bloated ass quads. Plus, if you ever have sex or play a sport these exercises are as functional as it gets.

You minimise fatigue and the mental pain of muh leg day and you get 80% of the benefits.

View attachment 4811364

RDLs and squats are enough if your legs aren't doomed to begin with i think lunges from a athletic standpoint are good but you will get good legs with just these 2 movements and a meal plan + stack lol

 

[boxing-cel]

RDLs and squats are enough if your legs aren't doomed to begin with i think lunges from a athletic standpoint are good but you will get good legs with just these 2 movements and a meal plan + stack lol

Yeah lunges and squats are both the same movement pattern. I prefer lunges because they’re single legged so better for stability and balance building. Also works the traps and grip. Takes less time to set up. Also practical for daily life.

 

[norwoodingmanlet]

Yeah lunges and squats are both the same movement pattern. I prefer lunges because they’re single legged so better for stability and balance building. Also works the traps and grip. Takes less time to set up. Also practical for daily life.

issue with squats is no matter who you are your knees will hurt at one point or another

you should also always combine heavy squatting with a STRICT lowerback program to maximize load with less injury risk because when in a squat position, imo, the lower back decides your movement pattern as well as hips but thats a convo for another day

 

[boxing-cel]

issue with squats is no matter who you are your knees will hurt at one point or another

you should also always combine heavy squatting with a STRICT lowerback program to maximize load with less injury risk because when in a squat position, imo, the lower back decides your movement pattern as well as hips but thats a convo for another day

Yeah, agreed

Squatting is also super technical and most people will do it wrong and stress their lower back

I do think hyperextensions are amazing though

 

[norwoodingmanlet]

Yeah, agreed

Squatting is also super technical and most people will do it wrong and stress their lower back

I do think hyperextensions are amazing though

little rant here on the secret best movement but

keep the hyperextensions on the DL, nigga, because i also theorize hyperextensions are goated for manlets when combined with hgh glucosamine and msm because it will decrease the likelihood of spinal decompression, which is obv worsened by shit lower back strength id even argue you could lose up to 1.5 inches or more (overrtime) because of glass back cels fucking their pelvic posture which we can also prob agree on being shit for squats as well because you want your pelvis aligned 24/7 through the movement also will make the knee cave less prominent so overall mogs to oblibion

 

[boxing-cel]

little rant here on the secret best movement but

keep the hyperextensions on the DL, nigga, because i also theorize hyperextensions are goated for manlets when combined with hgh glucosamine and msm because it will decrease the likelihood of spinal decompression, which is obv worsened by shit lower back strength id even argue you could lose up to 1.5 inches or more (overrtime) because of glass back cels fucking their pelvic posture which we can also prob agree on being shit for squats as well because you want your pelvis aligned 24/7 through the movement also will make the knee cave less prominent so overall mogs to oblibion

This is very high IQ

Someone should make a thread about it

People lose so many inches in height cause their back muscles are dogshit

No one knows about how beneficial weighted stretching over a long time period is ngl

 

[norwoodingmanlet]

This is very high IQ

Someone should make a thread about it

People lose so many inches in height cause their back muscles are dogshit

No one knows about how beneficial weighted stretching over a long time period is ngl

maybe i should make a thread but im grey so im shit at formatting.

either way prob js better to keep it dl

 

[norwoodingmanlet]

This is very high IQ

Someone should make a thread about it

People lose so many inches in height cause their back muscles are dogshit

No one knows about how beneficial weighted stretching over a long time period is ngl

in future ill muster up the courage to make a thread explaining the lower back as well as core and hip muscles contributing to height


i will tag u too

 

[boxing-cel]

in future ill muster up the courage to make a thread explaining the lower back as well as core and hip muscles contributing to height


i will tag u too

Sometimes I wonder if sharing this stuff is even good

It makes things harder for everyone

 

[norwoodingmanlet]

Sometimes I wonder if sharing this stuff is even good

It makes things harder for everyone

eh i think its fine to share also if enough people saw it and took action WE could be the catalyst to less herinated discs and hip issues as these org rotters age as well through proper strength training