Renaissance Periodization - The Best Way to Structure Leg Day for Maximum Growth
Dr. Mike proposes a novel approach to leg training by performing leg curls before squats. He argues that this sequence can lead to better overall leg hypertrophy. The rationale is based on minimizing fatigue types: local, axial, and systemic. By doing leg curls first, the systemic and axial fatigue is kept low, allowing for a more effective squat session afterward. This method is particularly beneficial for those who prioritize leg size over squat strength. Beginners should focus on technique, while intermediates and advanced lifters can consider this approach for enhanced muscle growth. Dr. Mike also mentions that this sequence can help warm up the knees, potentially improving squat performance.
Key Points:
- Perform leg curls before squats to reduce systemic and axial fatigue.
- Prioritize leg size? Do leg curls first; prioritize squat strength? Do squats first.
- Beginners should focus on technique and not worry about exercise order.
- Intermediates should consider exercise order to overcome plateaus.
- Advanced lifters can benefit from pre-exhausting muscles for better hypertrophy.
Details:
1. 👋 Meet Dr. Mike and His Hypothesis
1.1. Introduction to Dr. Mike
1.2. Dr. Mike's Hypothesis on Leg Training
2. 🔍 The Case for Leg Curls Before Squats
- Performing leg curls before squats can enhance leg workout quality by minimizing fatigue impact on subsequent exercises.
- Training muscles in sequence affects performance due to local, axial, and systemic fatigue, impacting the quality of subsequent exercises.
- Local fatigue affects muscle performance directly, reducing efficacy in exercises like squats if other quad-intensive exercises precede them.
- Axial fatigue, involving the spine, impacts exercises following heavy lifts like deadlifts, potentially impairing performance in successive exercises.
- Systemic fatigue from intense workouts reduces overall capacity, making post-fatigue activities less effective, akin to performing tasks under heavy fatigue like intoxication.
- Exercises vary in their fatigue impact; leg curls are less fatiguing compared to squats and deadlifts, making them suitable to perform first to preserve energy for squats.
- Positioning less fatiguing exercises early in a workout can prevent them from being impaired by the fatigue of later, more intense exercises.
- Performing leg curls first allows for maximal hamstring activation while minimizing systemic and axial fatigue, thus preserving performance potential for squats.
- Squats do not primarily engage the hamstrings, so reduced local fatigue from prior leg curls doesn't significantly impact squat performance.
3. ⚖️ Evaluating Exercise Order
- Squats can be effectively performed after leg curls without performance loss, as leg curls do not interfere with muscles essential for squats like glutes, quads, and adductors.
- Performing leg curls before squats can be beneficial for individuals with knee issues, as it warms up the knees, potentially improving squat performance.
- For optimal leg gains, prioritize leg curls before other quad exercises, especially squats.
- If the primary goal is to achieve maximum squat strength, it's acceptable to perform squats before leg curls.
4. 🏋️ Tailored Advice for Beginners to Advanced Lifters
- Beginners (less than 2-3 years of training) should focus on improving technique with free weights and progressively increasing weight, rather than worrying about exercise order.
- Intermediate lifters (3-7 years of training) who have hit a plateau should prioritize exercises based on goals: for bigger squats, perform squats first; for overall leg size, start with leg curls.
- Advanced lifters, especially those focused on hypertrophy, should consider starting workouts with leg curls to pre-exhaust muscles, followed by less systemically fatiguing quad movements before doing squats. This helps manage systemic fatigue while maximizing local muscle stimulus.
- The RP Hypertrophy App is recommended for auto-adjusting training plans, including weights and sets.