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- Aug 29, 2003
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Sharing Todays(+ last nights that ties in) Leg Workouts.
I have MANY training tactics i utilize like this that will all be compiled and released on my site once finished hopefully August in members section. I am insanely creative (not wild, always educationally based) and often do outside the box methods. I probably have 50 of these. I will FULLY detail (more than here) the thought process behind everything. Here is a sample. Let me know if this is something you guys would like to see.
*** Nutrition plan to optimize strength for workout 1 and refuel to create super compensation of glycogen for workout 2 not shown here.
TWO PART LEGS
The goal is to stay strong to keep the muscle iv built while also utilizing volume. This is hard to do in one session and prioritize both so I split it up. Max recovery for this is crucial and needs full support. You will burn HOT and BMR will be flying for days, so make sure you provide whats needed for recovery.
Session 1 (last night) Power (quad focus)
- All exercises pyramid up to max weight (nowhere near failure, just potentiate nervous system)
- 1 all out max set on the exercise TO failure (not beyond dont wanna damage
CNS for tomorrow and not growing at this point, but need to feel the weight)
- Finish with a small amount of volume (reps) to prime the muscles to uptake glycogen so fully loaded for volume session following day
Session 2 (ham/glute focus)
- As heavy as is manageable for quality contractions in higher rep range.
- Pace is greatly increased
- Total working sets are quadrupled (all close to failure and feeling a serious burn, but only final set beyond failure). Again preserving nervous system to keep muscles firing optimally and get more work done.
Workout 1 (inserts were used in shoes to elevate heel 2")
- Power Squat Machine. Worked up to 10 plates per side + bands. 3 heavy sets of 8. Hips DOWN (not out, target quads) One feet back/close, one feet forward/close, one back/wide stance. All controlled eccentric and strong concentric. Felt i had MAYBE 1-2 more reps TOPS per set (see above about preserving CNS)
- Leg Press. one set of 11 feet close/low. One set of 11 feet wide/low pigeon toed knees buckling (all quad sweep, impossible to assist with adductors). Drop half weight and 2 sets each stance of 19. DONE.
Workout 2 (no inserts)
- Extensions alternating unilateral squeezing. Then bilateral squeezing. Thenbilateral very high reps fast pace (basically trying to kick the pad up to the ceiling).
- Curls. 3 sets of 8 (TO failure)
- Power Squat feet close and at edge. This time its hips OUT head down, weight on heels. 1-2 Max effort sets TO failure.
- Leg Press Feet HIGH and close alternating (with rest between sets) high and wide (both neutral stance). Work up 1 plate at a time squeezing 8 reps until 8 reps becomes difficult then drop set.
- GIANT SET 2-3 rounds. Lying curls high reps (19 top end partials then 19 rep bottom end partials)
High foot leg press banded 38-57 reps constant tension very fast pace (insure weights on heels for glutes/hams) Deep hack squat (light 1 plate) controlled (careful w knees) 19 reps DEEEEP dumbell duck stance squat 95lbs then 45lbs to absolute total failure squeezing hams and glutes.
- Finish off with deep lunges leaning forward (total glute stretch) supersetted with duck walk lunges (quad).
I have MANY training tactics i utilize like this that will all be compiled and released on my site once finished hopefully August in members section. I am insanely creative (not wild, always educationally based) and often do outside the box methods. I probably have 50 of these. I will FULLY detail (more than here) the thought process behind everything. Here is a sample. Let me know if this is something you guys would like to see.
*** Nutrition plan to optimize strength for workout 1 and refuel to create super compensation of glycogen for workout 2 not shown here.
TWO PART LEGSThe goal is to stay strong to keep the muscle iv built while also utilizing volume. This is hard to do in one session and prioritize both so I split it up. Max recovery for this is crucial and needs full support. You will burn HOT and BMR will be flying for days, so make sure you provide whats needed for recovery.
Session 1 (last night) Power (quad focus)
- All exercises pyramid up to max weight (nowhere near failure, just potentiate nervous system)
- 1 all out max set on the exercise TO failure (not beyond dont wanna damage
CNS for tomorrow and not growing at this point, but need to feel the weight)
- Finish with a small amount of volume (reps) to prime the muscles to uptake glycogen so fully loaded for volume session following day
Session 2 (ham/glute focus)
- As heavy as is manageable for quality contractions in higher rep range.
- Pace is greatly increased
- Total working sets are quadrupled (all close to failure and feeling a serious burn, but only final set beyond failure). Again preserving nervous system to keep muscles firing optimally and get more work done.
Workout 1 (inserts were used in shoes to elevate heel 2")
- Power Squat Machine. Worked up to 10 plates per side + bands. 3 heavy sets of 8. Hips DOWN (not out, target quads) One feet back/close, one feet forward/close, one back/wide stance. All controlled eccentric and strong concentric. Felt i had MAYBE 1-2 more reps TOPS per set (see above about preserving CNS)
- Leg Press. one set of 11 feet close/low. One set of 11 feet wide/low pigeon toed knees buckling (all quad sweep, impossible to assist with adductors). Drop half weight and 2 sets each stance of 19. DONE.
Workout 2 (no inserts)
- Extensions alternating unilateral squeezing. Then bilateral squeezing. Thenbilateral very high reps fast pace (basically trying to kick the pad up to the ceiling).
- Curls. 3 sets of 8 (TO failure)
- Power Squat feet close and at edge. This time its hips OUT head down, weight on heels. 1-2 Max effort sets TO failure.
- Leg Press Feet HIGH and close alternating (with rest between sets) high and wide (both neutral stance). Work up 1 plate at a time squeezing 8 reps until 8 reps becomes difficult then drop set.
- GIANT SET 2-3 rounds. Lying curls high reps (19 top end partials then 19 rep bottom end partials)
High foot leg press banded 38-57 reps constant tension very fast pace (insure weights on heels for glutes/hams) Deep hack squat (light 1 plate) controlled (careful w knees) 19 reps DEEEEP dumbell duck stance squat 95lbs then 45lbs to absolute total failure squeezing hams and glutes. - Finish off with deep lunges leaning forward (total glute stretch) supersetted with duck walk lunges (quad).
