One of my favorites H.I.T. Legs Workout

[Big-H]

You have to finish this workout in 12 to 15 minutes.
Shoose weight to get real muscular failure at 18 to 20 reps in the warmup sets and 6 to 8 reps in the 100% sets. All the reps under control motion 2 seconds in the positive, 2 seconds in the contraction, 4 seconds in the negative, take to seconds in the strecthing point. ( perform one rep in 10 seconds)

Remember real failure occurs at the last 3 impossible reps and you finish the set with help. This is the only way to induce the grouth mechanism, pushing to the 100% of intensity.

* one leg extensions warmup with the 60 % of the weight you can move.
30 seconds rest
* one leg extensions set with the 80 % of weight.
30 seconds rest
*one Smith machine Lunges set with 80% of weigth you can move(12 to 15 reps each leg).
1 or 2 minutes rest
*one Smith machine Lunges set with 100% (6 to 8 reps)
1 or 2 minutes rest
*one Smith machine Squat set with 100%(3 to 4 reps)
rest 2 or 3 minutes.
* one leg curl set with 100% ( 6 to 8 reps)
30 seconds rest
*one Standing calf raises set with 100% ( 6 to 8 reps)

Enjoy ....... ¡ No pain no game!

and remember.........
¡ The world is to little for the littles!!!!!!!!!

Big-H

 

[preist943]

i was wondering on the warm up sets 18-20 reps do you get alot of lactic acid build up , i know i do ,now i do 2-3 sets with 50%of 1R max for 6reps it works better for me any thoughts on this?

 

[Steak Helmet]

If you do that, I think you should rest less between sets.

just my opinion

 

[Big-H]

If you train with yhe 50% you will never get the intensity level you need to growth stimulation no matter you are warning up, and real muscular failure will occors at 25 or 30 rep? It is to much, and you will overtrain, and you dont need more than 2 warm ups sets in the way i sed to work with heavy weights.

Bouth warmups are the start of growth mechanism becouse you obtein real muscular failure and you open the workout with high intensity.......

and remember.......

.........HIT is the way to grow fast....(the only way)
Big-H

 

[preist943]

no i didnt mean train with 50% i was saying thats how i warm up when i do high rep warm ups there is so much acid build up im not as strong on my first real set, what i was asking for is your thoughts on 2-3 lower rep light warm up vs high rep do you think its equal -better -or not

 

[bigheinz]

I think you loose strenght warning up with light weights and you dont get muscle failure, loosing time. You resume the activation of growth mechanism starting as hard as possible.

dont think in acids or other things, just focus in train hard since the start, every rep is important since the first rep of warn up to last rep of the last set.

Bigheinz