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IFBB Pro bodybuilder John Jewett is a multi-time Olympia finalist in the Open division, and teaches muscle building wisdom via his \u201cJ3 University\u201d framework for contest prep and off-season success. Recently, the former powerlifting record breaker and world champion<\/a> took to Instagram to elaborate on the strategy behind his epic leg day training.<\/p>\n \u201cThis is how I structure my leg day to pull the most growth stimulus possible,\u201d explained Jewett as he jacked up his legs in an accompanying video for his 319,000 IG followers. \u201cThis what I\u2019m doing to make my side profile look like a horse leg.\u201d<\/p>\n Perform 2 to 3 Sets of each exercise aiming for 8 to 12 solid reps towards failure<\/p>\n Jewett gets warmed up by starting off with the single-leg lying hamstring curl<\/a>. \u201cHamstrings can\u2019t be big enough, so I train them first,\u201d explained the bodybuilder and coach. \u201cAlso, go single leg. (This) lets me use a lighter load. I can control the reps because I\u2019m more braced, and it\u2019s also easier just to isolate the hamstring.\u201d<\/p>\n Jewett explained that during the warmup phase, he adds leg extension to target the quads<\/a>. \u201cWhile I\u2019m working up between by warmup sets, I go back and forth with leg extensions,\u201d shared Jewett, who keeps the same pattern going during his working sets. \u201cSo, as soon as I\u2019ve finished my hamstring work set, I can jump straight into a top set of the prime leg extension,\u201d demonstrated Jewett, noting that wrist straps are a great way to stay fixed into the seat during epic leg extensions.<\/p>\n The pendulum squat<\/a> is Jewett\u2019s \u201cnumber one quad movement, hands down,\u201d he enthused. \u201cThe key here, is getting into that deep hip flexion position,\u201d shared the big man. \u201cThat\u2019s going to light up, not just your quads, but your adductors too, which gives you that leg width for your front poses.\u201d Going all out, Jewett completed two heavy sets.<\/p>\n \u201cEarlier we trained the short position (with the lying hamstring curl), now we\u2019re hitting it from the lengthened range,\u201d explained Jewett of the seated hamstring curl. \u201cWhich, we fully develop your hamstrings.\u201d Then, for his fifth exercise, Jewett honed his hips with the single leg Rogers hip press. \u201cThis helps you push more quad work, without a lot of fatigue from the pendulum squat,\u201d explained the coach. \u201cAnd, going unilateral lets me get some hip stability training, and also (placing) legs more centred helps bias the lateral head of the quadriceps.\u201d<\/p>\n To finish, Jewett hit the standing calf raise<\/a> station. The coach noted that he trains calves three time per week (because they can be stubborn against growing), and he also keeps his calf muscles stimulated by alternating between a low and high rep range. If you want to get a leg up on building mass in your own lower body, give this session a try.<\/p>\n To follow John Jewett on Instagram, click here.<\/a>\u00a0<\/strong><\/p>\n<\/p><\/div>\nJohn Jewett\u2019s Complete Leg Day Workout Routine<\/h2>\n
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John Jewett Explains and Breaks Down His Brutal Leg Day Workout<\/h2>\n