28 January 2025

The Best Way to Structure Leg Day for Maximum Growth

In the latest video from Dr. Mike of RP Strength, he dives deep into the optimal way to structure your leg day workouts for maximum muscle growth. If you're tired of spending hours in the gym without seeing the results you want, this video is a must-watch. But if you don’t have the time to spare, we’ve summarized the key points for you!

Who is Dr. Mike?

Dr. Mike is a professor of sport and exercise science and a competitive bodybuilder. His expertise in training and muscle growth makes him a credible source for anyone looking to enhance their workout routines. In this video, he presents a compelling argument for changing the traditional order of leg exercises, specifically advocating for doing leg curls before squats.

Key Takeaways from the Video

1. Leg Curls Before Squats: Dr. Mike suggests that performing leg curls before squats can lead to better overall leg hypertrophy. This is contrary to the common practice of squatting first, which can lead to fatigue that hampers subsequent exercises.

2. Understanding Fatigue Types: He explains three types of fatigue that can affect your workout:

   • Local Fatigue: Fatigue in the specific muscles being worked. For example, if you do leg presses first, your quads will be fatigued, making squats harder.
   • Axial Fatigue: This refers to the fatigue in your spine and supporting muscles, which can make subsequent lifts more challenging.
   • Systemic Fatigue: Overall fatigue that affects your entire body, making it difficult to perform well in later exercises.

3. Exercise Order Matters: By doing leg curls first, you can minimize local and axial fatigue, allowing for a more effective squat session afterward. This is particularly beneficial for those looking to maximize leg gains.

4. Consider Your Goals: Dr. Mike emphasizes that if your primary goal is to increase squat strength, you might still want to squat first. However, if overall leg size is your priority, starting with leg curls is advisable.

5. Tailoring to Experience Level:

   • Beginners: Focus on technique and gradually increasing weight rather than worrying about exercise order.
   • Intermediate Lifters: If you’ve hit a plateau, consider the order of exercises more seriously. If leg size is your goal, try leg curls first.
   • Advanced Lifters: For those with more experience, Dr. Mike suggests a workout structure that includes leg curls first, followed by a less fatiguing quad movement, and then squats.

Actionable Steps

• For Beginners: Concentrate on mastering your technique with free weights and gradually increase the weight.
• For Intermediate Lifters: If you value overall leg size, try doing leg curls before squats in your next workout.
• For Advanced Lifters: Consider structuring your workouts with leg curls first, followed by a less taxing quad exercise, and then squats to maximize muscle engagement and minimize fatigue.

In conclusion, Dr. Mike’s insights provide a fresh perspective on leg day workouts. By adjusting the order of your exercises, you can potentially enhance your muscle growth and overall performance. If you’re looking to optimize your leg training, give his recommendations a try!