Why You Need To Hit Legs (Don't Make My Mistake)

I've been skipping leg day. It is time to get serious again. We've been traveling the last couple of weeks. October, November, I find it a great time to just zone in, do a little mini monk mode in the lead up to the holidays and just get really serious with training and nutrition again. So I've been going into the gym, haven't actually been skipping leg day. I've been going into the gym, I'll put on some runners, I'll get on the leg press, I'll do some leg extensions, maybe some ham curls. I haven't been belting up, putting on my squat shoes and doing some heavy-ass lifting. So that's what we're doing today. We're about to screw on our lever onto our lever belt This company, Reva, I've been using them for about 6 months now, if not more, and they're the only company that I've found ships to Spain and all of Europe without customs, like next day delivery, really fast, really good lever belts. Been using these and they're absolutely awesome. I do have a discount code for them as well. They'll get you a nice percentage off the final price. Go check them out, highly recommend, and link in the description box. Then we're going for the first ever lifting shoes I ever got. I had these on the channel, the exact ones, in my first ever videos. We got the Alphalete knee sleeves. They only dropped recently. Stick them on when we're in the gym. Then they got a little booty band as well that I actually might use today. Full day of eating and training, let's get into it. Let's have a huge leg day and let's fucking push ourselves, let's go. Before we go off, by the way, I badly need a fade. Getting it today. But before we go off, today's caffeine of choice is gonna be some Ghost Legend All Out Cherry Limeade. I need to really double scoop things up before leg day. My favorite day to do is push day, you know? I'm gonna be honest, leg day, I don't like doing them, but you always feel amazing afterwards. So we're gonna do a nice Nice big scoop of that. Put it in my little blendy thing. And then we're gonna make our way to the I/O. The I/O has got some great machines for leg day. Like, you think it's like kind of like a designer gym. It's not gonna be hardcore, but it actually has some stuff like the Pit Shark, some good racks and everything. So let's head off to the I/O. It's gotta be my favorite flavor. It's so good. Tastes like a red slush puppy. I love these little car chats when we're just driving to the gym. And I just put up a question box on Instagram. So I'm gonna do half of them on Instagram. Go follow me there @roblipsett. And then half of them here. So the first question was, what is the first body part on me that goes in terms of gaining fat? So what's the first body part that I lose the shreds? And so a quick one, when it comes to body fat distribution, it's all just into genetics. Some people have an amazing chest, but their legs are lacking, whatever. It's just into genetics and there's no way to kind of change that. But if you are shredding down, eventually all the fat will come off eventually, but you will have some problem areas that, problem areas, as if it's a big deal. You will have some problem areas where fat comes off last, or, and it's also at the end of the diet, it's the first place to gain it back. So for me, my lower back is just like, when I was competing and leading up to the show, I was like, when am I gonna get that really tight, you know, lower back, side, waist? 'Cause like my sides are actually quite wide unless I'm shredded. So it'd be lower back and obliques. My abs, funnily enough, I always have abs even at a high body fat percentage. So it's like the lower back and kind of a little bit around the chest, not too much, but yeah, mainly lower back.

More back.

Next question is, what are my biggest tips for growing legs? And we're going to begin with a story time. And when I first started out in the gym, I don't know if you could even say it can be going to the gym. I would go in, I would do some curls, push-ups, a little bit of chest work, whatever. I was a teenager and I just did zero leg training. And at the time I was playing rugby a lot, and when I would start running, I would get shooting pains in my back. I would get really bad back pain. I'm like, you know, I'm hardly 80 years old, I'm a teenager, why am I getting this back pain? And it was because I was top-heavy and completely skipping leg day. And you know, your hamstrings, your glutes, everything runs into your back. And so lo and behold, when I started getting into the gym properly and actually finished up with rugby, the back pain went away. Because again, you know, I was balanced, you know, and I could run without getting pain. And so that kind of opened my eyes to how important it is to hit your legs. And so I said, okay, I do want to get some decently impressive leg muscles. Any lagging body part, I find if you just up the frequency with nice heavy compounds, do them regularly, you just do something regularly, you get better at it. So I did this thing, it was like this program, basically squatting 3 times a week. I would go in, belt up, and just squat, you know, about 3 sets of 10, 3 times a week, and it just blew up my legs. I got so used to squatting as well, my form and technique got so much better. Like if you're going out to like kick a ball on a rugby pitch, if you need to practice that, like you just do it more regularly. And so my technique got better with squatting. I got a really deep squat as well. That just blew up my legs. So I don't think you even have to squat to get big legs. Like there's some really good leg press machines these days, but that's just what I did. I just started squatting 3 times a week. Alright, so what I do for my warm-up is I'll get something like 60 kg on. I'll just go down as deep as possible, just get a huge stretch, and stay there for a few seconds. Oh, feels amazing.

Let's work up some heavy sets.

Alright, so 100 kg. Let's see how this moves. Feeling good, feeling light. All right, so 140. I remember our first time hitting 3 plates aside. It's kind of like, it's kind of like a goal standard in lifting, you know, 2-plate bench, 3-plate squat, 4-plate deadlift. You're looking good. So let's see how many times we can get this. It's been a while, so Boom! Let's do one more. Feeling good, feeling light. So today I'm gonna stick around there. Couldn't push it to 160. Sometimes important to pace yourself into when you're easing back into a certain movement. You don't get too far ahead out of yourself and leave a bit in the tank for the next session. So, working set's done. What I like to do is a back-off set, as much reps as possible, drop the weight down a little bit. So we're going for 100K here and just rep it out, get the pump. So, let's see how many we can get here, okay? Will you push me? I'll push you. Okay, you push me, right? Right, 10 minimum, 10 minimum, right?

Good boy. Okay.

Okay.

Mm-hmm! Two more—

2 more... All right, so up next we got the hack squat, named after George Hackensmith and invented in the early 20th century, and it lives on to this day. So we have got 4 25 kg plates on each side. I swear to God, the 25 kgs seem a lot heavier than— they seem way more than 5 kg heavier than 20 kgs. Personally, I hate them. They're beside the machine, so let's get it going. And with this machine, right, a really good one. I like to get super tight. It's like bringing my elbows almost. You see when I do it here, I do quite a narrow stance as well. Just get really tight and go full depth.

3 more, 3 more.

So next up we got stiff leg dumbbell deadlifts, one of my favorite movements. And my biggest tip on here, what I was doing wrong was I was going too far down to the point where it was actually taking up the stretch off my hamstrings and putting it on my lower back. So just go until you feel a nice stretch in your hamstrings about here, which is usually just below the knees. There's no need to go down here, and then it all goes— all that pressure goes under your lower back and away from your hamstrings. So just go about here, just below the knees, get a nice stretch, and then explode back up. You actually feel it a lot more. I am pretty gassed at this stage, so we're on to the isolation stuff, thank God. So this is an amazing leg extension machine, and What I find the best for any leg extension, right? Okay, my biggest tip is, okay, so grab here. You also got to flex your arms nicely as well. Grab here and pull yourself down into the seat, almost like you're wearing a seatbelt and you're getting strapped in. Your back up against the pad and pull yourself down. And you want to almost kind of lift your hamstrings up off the machine. So I got that tip from Alberto Núñez from Team 3DMJ.

Killer tip. 3 more. 2 more.

Last one.

Oh my God.

All right, so biggest tip with this, right? It's pretty foolproof. Just make sure everything is adjusted right. So when I just sat on this machine, the seat was like back there. This is at a wrong level. So you just want to make sure there's a lot going on just want to make sure everything is adjusted and you're just strapped in nicely. But once you got all the adjustments right, it's pretty foolproof. Okay, that's good.

More.

All right, we're finishing with the forgotten muscle group. It's calves, so we're going to go super high rep here, about 15 reps. So it's kind of nice after, you know, doing heavy compounds and everything, you just get the pump off a little bit of calves, so, alright. Let's give this a go. So what I like to do as well, if you struggle getting mind-muscle connection, just give your calves a little tap, right? Full stretch.

Oh my God. Oof.

How'd it look? Feeling the burn? I am feeling the burn. My legs already feel like jelly. So, oh, it's a nice little way to hold the mic as well. So I'm feeling the burn. Legs feel like jelly. We're gonna finish things up here, go home, get something to eat. Post-workout meal. We are gonna do a classic oat bowl. So there's those little scandy shops around Marbella, so the first bit of Swedish I've learned is havra grän, okay? That means oats, right? So we're gonna do about 80 grams of oats, a scoop of whey, we're gonna do some stevia in there, a banana, this little protein yogurt, salted caramel, 90 calories, 12 grams of protein, really good. And I might put a little bit of cocoa powder on top as well, just to add that like chocolatey flavor to it. So this is absolutely delicious. I was gonna make like something savory, like a big chicken wrap or something, something, but I'm pretty like, I'm pretty dead after legs. So I need something kind of like easy to digest, not too heavy. I'm just gonna have this, pretty much a dessert, and then we're gonna go off to La Quiénada to do a little bit of shopping. But I'm probably gonna have something savory later on in the day, but right now this is happening. So you're gonna see the end result in 2 seconds. Look at this beast! Oh my God. So we got the banana in there, cocoa powder, the protein, the oats, a little salted caramel pudding thing. That is just unbelievable. So this is like one of the highlights of my day, post-workout meal. So I'm going to really eat this, enjoy, and I'll catch up with you guys in a bit. All right, so quick little lunch break. We're down at a place called Sheriff's in Puerto Banús. I ended up going for the salmon poke bowl. Linda got the Asian chicken salad. Both look amazing, so I'm going to dig in now and then head home for a bit. Only in Marbella.

They come from Beverly Hills.

Of course, they look like it. Yeah, they are the real Beverly Hills chihuahuas.

Hey, stop chasing! You're a top model, don't get distracted, please!

What's their names?

Darth Vader and Luke Skywalker, and together we are known as the Imperial Trio.

Love it. It is dinner time. I want something good, so we are going to make a big old chicken wrap. We have got yellow peppers, some eggplant, jalapeños, chicken breast, a lot of it, and we're going to put a little bit of low-fat cheese, Havarti, by Mercadona, of course. And there's actually a bit of protein in that. So we're gonna turn this into a wrap and then put it in the air fryer. I'm also gonna put a little bit of mustard on it. Gonna put that in the air fryer for about 5 minutes. Let's see how it turns out. It's all about the wrap though, that's the most important thing. Okay, it's looking good, it's looking pretty tight. Alright, dinner is gonna be this spicy chicken wrap. Little bit of hot sauce on the side there. Looks absolutely amazing. A lot of protein in that as well. Let's go, baby. All right guys, so as we often do on this channel, we're finishing off the day with a little bit of a prep meal. So just some asparagus and some steak. To be honest, like, absolutely love this, especially the way I cook the steak. Big steak tip I've learned is when you cook it right, don't be a savage and just eat it straight away like me. Let it sit a little bit. And then chop into it. Cooks a little bit more evenly, trout. So we're gonna finish things up here. Hope you enjoyed a very raw, unedited, full day of training and eating. It's what you guys like. So see you in the next one. Keep it real. Later. Peace. I hope you guys enjoyed that video. If you did, guess what? You can watch another video, and you can also check out the previous video. Just click one of these bad boys right here. Keep on watching and have an amazing day. Peace.