Advanced leg work out

[Massive G]

I shared this a few weeks ago with some guys and they are still limping and thanked me for the new growth in their thighs.
So..Advanced Leg Work out
Looking to mix it up?

Need something to cripple you?

Have half way decent endurance?

I used to use this pre-ex and giant set routine early on in my career..and lately have been using it to blast my legs.

I'd much rather do 600 lb squats and 1500 lb leg presses and 700 lb hacks but sadly those days are gone due to my knees and low back.

It consists of 3-4 exercises done in pre-exhaust fashion. Leg extension Leg press Squats (either smith, hack or free weight if you got the stones and then lunges)

It looks brutal but you will condition to it very fast-
I do 3-4 cycles of this, increasing the weight each time and the reps. I only count the last set as my growth set.
It consists of 4 exercises
Leg extension
-immediately proceed to
Leg press-
-immediately proceed to
Smith Back Squats
-immediately proceed to
bbell lunges

Rest normally then repeat 2-3 more times.

It's all designed around pre-xhausting the muscle-
Leg extensions hit the quads directly which are further fatigued by the leg press and squats in which the hips and low back help drive more power over the fatigue and then lunge for the stretch.

You can leave lunges out till the last GS PE set if you like.

I usually don't go over 280 lbs for 8 reps on the leg extension, 11-1200 lbs for 8 on the leg press and 405 for 6-8 on the smith squats and 185 for 8 for the lunges on my final work set and my legs are fking so fried after this I feel like calling HOSPICE to get home.

Give it a shot and don't cuss me out too hard when you can't walk.

Like I said most people who are doing traditional standard sets for legs should adapt to this quickly it'll take some time.

Also don't over do your fluids or pre work out super duper shakes or you will be wiping it off the floor as you turn green and don't take a half an hour between sets either .

 

[Loch Ness]

I am saving this one.

 

[mrsoul]

going to introduce this one this sunday!! i'll let you know how me and my partners like it.

 

[tatteredxangelx]

im so glad my legs grow like weeds and never adapted to standard heavy squat heavy press lots of rest training

 

[mrsoul]

im so glad my legs grow like weeds and never adapted to standard heavy squat heavy press lots of rest training

unfortunately mine dont grow like weeds so i am always trying to mix heavy days with higher rep less rest days. this should be a great addition.

 

[signal_24]

IMHO lunges are very underrated. I like doing bb lunges on a step to get that full range of motion and walking lunges. Be prepared to get "rubbed" after your inner thighs grow and for a new pair of jeans.

 

[Massive G]

IMHO lunges are very underrated. I like doing bb lunges on a step to get that full range of motion and walking lunges. Be prepared to get "rubbed" after your inner thighs grow and for a new pair of jeans.

Yes they are.
I never did them for YEARS-mistaking them for a girlie exercise and am sorry now that I didn't discover them earlier.

 

[Nat]

Intensity and full squat is all you need!
Good form and maybe add some Stift leg deadlifts.

 

[Ashop]

Something I'm in need of RIGHT NOW! after night of rest i will follow this.

 

[TRAPMANJOE]

damn that sounds brutal, the best routine i did for growth was
squats wk 1-8 10x10 super setted w/ lying leg curls 10x10
sldl's 5x10 supers setted w/ leg press 5x10
very basic but crippled me everytime and left me gasping for air and ready to puke!

 

[Pele96]

Hi I have done this type of workout and it does work. Arnold usually spoke of how he pre-exhausted his legs by doing leg ext and sqauts back to back. Very hard w/o but it does work.

 

[mrsoul]

wow. my partner and i tried this workout today. the good news is we were done in 30 minutes, the bad news i can barely walk. totally different kind of muscle burn. we will diffinately be throwing this one in every so often. thanks.

 

[ironone1]

I gave up the leg extensions. They always hurt my knees after I did them. My routine is usually 5-6 sets on the leg press machine, calf raises, hamstring curls, and I end up with the abductor, adductor machines. I'm usually fully pumped by then and don't feel great pain even after going heavy (800-1000 lbs for 12 reps on leg presses). I'm sure I would be exhausted if I supersetted them like that, sonds tough.

 

[deadlift0]

bump

 

[warlock]

Now, do you do 1 set of leg extensions, then 1 set of leg press, then 1 set of squats and then 1 set of lunges , then rest 2 or 3 minutes and then repeat cycle 3 or 4 more times? Or do you do all leg extensions sets 1st, then all leg presses sets etc...

Thanks

 

[DocGabri]

Now, do you do 1 set of leg extensions, then 1 set of leg press, then 1 set of squats and then 1 set of lunges , then rest 2 or 3 minutes and then repeat cycle 3 or 4 more times? Or do you do all leg extensions sets 1st, then all leg presses sets etc...

Thanks

All the sets are to do as giant sets way, no rest between every exercises, MG said "IMMEDIATLY" to jump from one to the other. Only at the end of every single "station/circuit" you can rest before to repeat for two or three other times, INCREASING THE WEIGHT EVERY TIME before the LAST ALL OUT SET.
I've tried a pair of times after talked with MG over the other board......
As MG said it is a fantastic brutal torture especially to the people who are doing traditional standard sets for legs or to have a big push for a new grow

 

[mrsoul]

we do this about every third leg day now, but we have added something else too. now we go, extensions, squats, press, angled squats ( where you step under the pads and put your feet forward on the board, then stand to release the weights) then we finish with hack squats. our goal is to get 25reps on each excercise. this thread is where i learned this fom so thanks again.