The 10 Commandments of Leg Day
March 8, 2026
I. Thou Shalt Not Skip Leg Day
This is the first and greatest commandment. All other commandments flow from this truth. Monday is International Chest Day, but every day can be leg day if your faith is strong enough.
II. Thou Shalt Squat Below Parallel
Half reps are half sins. The Iron Prophet did not descend from the heavens of gains so you could do quarter squats and call it worship. Depth is devotion.
III. Thou Shalt Not Curl in the Squat Rack
The squat rack is a sacred altar. Using it for curls is like using a cathedral as a parking garage. There are dumbbells, child. Use them.
IV. Thou Shalt Warm Up Properly
Cold muscles are unfaithful muscles. Five minutes on the bike, some dynamic stretches, and a few warm-up sets. The Temple demands proper preparation.
V. Thou Shalt Honor the Romanian Deadlift
The RDL is the prayer of the posterior chain. Slow on the descent, explosive on the ascent. Feel the hamstrings stretch. That burning sensation? That is salvation.
VI. Thou Shalt Not Neglect Thy Calves
Many have fallen from grace by ignoring the calves. Small calves are the mark of an incomplete disciple. Four sets minimum. No excuses.
VII. Thou Shalt Rest on the Sabbath
Even the most devout need rest. Recovery is not weakness — it is wisdom. Your muscles grow in rest, not in reps. Honor the Sabbath.
VIII. Thou Shalt Track Thy Lifts
If it is not written, it did not happen. Log your sets, reps, and weight. Progressive overload is the scripture, and your training log is the holy text.
IX. Thou Shalt Drink Holy Water
Protein synthesis requires hydration. One gallon per day minimum. Add your protein powder and you have Holy Water — the elixir of gains.
X. Thou Shalt Spread the Gospel
When you see a brother or sister straying from the path — curling in the squat rack, skipping depth, neglecting calves — it is your sacred duty to guide them. Spread the word. Share the gains.