This is one of the most important concepts I want you to learn from Pointman
Every Day Is Leg Day
In brief:
The body wants to move and grow together
It’s very hard to stay weak or get fat if you work your legs every day
Working your legs only on specific days is a fallacy of modern gym bro culture
Working your legs is not just about lifting weights, i.e. via God Bod, it’s about new ways to move your body through the world
There are so many fun ways to do this
See below for the list of Fast & Furious workouts
Why “Leg Day” became so popular
Then concept of Leg Day comes exclusively from the bodybuilding and powerlifting worlds. High school and college coaches who don’t know any better picked up the idea, and so it became habituated for amateur and wannabe athletes everywhere.
This is obviously very wrong.
There is not one physical practice on this earth that separates leg movement and leg function from the rest of training. Just look at literally all sports, all martial arts, and all manual labor. They are an endeavor for the entire body.
What is your actual goal?
You’re probably here because you don’t have a specific goal. I made a video about this last year. You want to be become generally better, bigger, stronger, quicker, leaner, handsomer, studlier, sexier. This is why I started Pointman. Without a specific goal, you need to train your whole body together, and especially your legs frequently. Hence why every day is leg day.
The strategy
God Bod, 2-4 days per week
Fast & Furious workouts, as frequently as possible
Fast & Furious Workouts
God Bod is composed of traditional weightlifting movements, done in a non traditional pattern, to maximize time efficiency and minimize reliance upon equipment and gyms. Slow and controlled reps are always the gold standard because that maximizes muscle growth to make you bigger, stronger, and leaner.
Fast & Furious is everything else that gets you moving your ass. Usually this is outside and doesn’t fit into typical set and rep schemes. You can measure this better with 1) time and/or 2) distance. Because you are not optimizing strictly for slow and controlled muscle building movements, and because you have so many options here, you can do Fast & Furious any day or every day.
These are the top recommended Fast and Furious workouts
Sports
Put down the video games and go play actual sports.
Martial arts
Any kind, but striking and grappling should be prioritized. I will have a post breaking this down in detail in the near future.
Sprinting
Hill sprints are particularly useful and safe, but any kind of sprinting is exceptional. Try it with a bike.
Rucking
I never gave rucking a fair chance until recently and I’m hooked. I can’t recommend it enough and will have a more details post about this in the future.
Tabata
Tabata is a specific format of intense interval training. Here is what I recommend. Pump central.
Hiking
Hiking was always super boring for me, until I figured out Power Hiking.
Intervals
I used to be a competitive sprinter, so I never liked distance. Intervals makes middle distance running fun and really engaging. This is how I recommend you do it. You can do it on a bike as well.
Jump rope
Arguably the activity that burns the most calories per minute. My favorite resource on jump rope is Jump Joy, so I recommend you check her out. She’s also my girlfriend, so I might be a bit biased.
Carry heavy shit
One of the most ancient and simple ways to get stronger. These will also make you look like a stud, and there are many of ways to go about it. Check out farmer’s carries, kettlebell carries, and keg carries. These are fun and great to do with friends.
Push or pull heavy shit
Another classic. Load up some weight and move it around, quickly. Sleds are awesome for this, or you can use your car. I made my own pull sled, but am considering buying the Tank M1.
Throw heavy shit
Throwing is a super human activity because it basically works everything all at once. If you can get the right weight and space, do explosive throws. I bought a throw bag, but honestly I don’t like it that much and I don’t recommend it. All you have to do is buy a sandbag from the hardware store and wrap it up in a bunch of duck tape. Just make sure you do this in a safe open space.
Olympic lifting
Yes this is lifting weights, but it’s very different from any other format because olympic lifting is essentially a speed activity. Although I do some oly lifting, I have not covered it on Pointman because this is a highly specialized activity that is a huge injury risk if you do it wrong. If you do oly lifting, I recommend you get a coach.
Movement Culture
This is a particular form of movement coined by Ido Portal. It seems silly but it’s actually super legit because you learn to use your body in unimaginable ways. Parkour can be interesting and is related, but it’s not for everyone. Yoga would be a subcategory here as well.
Cardio machines
Boring but very effective. I recommend air bikes and rowing machines.
Roller blading
Be honest, it’s fun. And you can get a wicked pump.
Plyometrics
These are the foundation of all movement, and we used to do them twice a week back when I used to be a track athlete. They are adaptable to any level and don’t require much if any equipment.
Nate