Jeff Nippard’s Low Volume Leg Day Workout for High Quality Muscle Gains – Muscle & Fitness

Jeff Nippard, a natural bodybuilder and science-backed coach, recently undertook a successful 100-day low-volume training experiment that showed that muscle can still be preserved while reducing training time. To that end, the savvy Canadian has now developed some low-volume training sessions to keep him on track, and here’s how you can try his efficient yet highly rewarding leg day.

“This leg workout only took me 45 minutes,” Nippard enthused during a recent Instagram demonstration for his 3.4 million followers. “Low volume, high intensity. Let’s go.”

Jeff Nippard’s Low Volume Leg Day Session

Aim for failure, or near failure:

• Leg extension: 2 sets, 8-10 reps
• Barbell Roman deadlift: 2 sets, 6-8 reps
• Hip thrust: 2 sets, 6-8 reps
• Leg press: 1 set, 6-8 reps
• Standing calf raise: 2 sets, 8-10 reps

Training distribution

Nippard leaned the chair back for a bigger stretch and started this workout with leg extensions, a move that loads the rectus femoris head of the quads. “And pull yourself safely into the seat for maximum stability,” Nippard advised. During the reps, the coach focused on squeezing his quads to move the weight. and caused both sets to fail.

Second, Nippard picked up the barbell for a Romanian deadlift move. This exercise strengthens the back along with the calf muscles, hamstrings and glutes. f It’s a challenging lift though, so form is everything. “Push your hips back and lower the bar straight down, centered over the middle of your foot,” he explained of proper positioning. “Get a nice, deep hamstring stretch, but try to keep your back flat the entire time,” says the natural bodybuilder and powerlifter.

Third came the hip thrusts. Nippard again demonstrated the best-tested technique here, squeezing his glutes hard as he reached the top of each rep. “I pause for about one or two seconds during the full press,” he added, to build up some time under tension. Then he went all out in the second set, to failure.

Fourth, Nippard continued his low-volume leg training with one “hard” set on the leg press. “You don’t have to go all the way to failure, essentially dropping the plates, but continue until you’re sure you can’t get another reputation in good shape,” he advised. Finally, the savvy calf coach finished his workout with the standing calf raise, where he lowered his heels under the platform to get a deeper stretch, or an “extended partial.”

This workout not only saves time, but it’s also squat-free, making it ideal for people who aren’t comfortable squatting. For those who like to squat, the coach has other leg day sessions lined up for you, but you can still try this workout for a fresh approach.

To follow Jeff Nippard’s winning workouts on Instagram: click here.