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Leg Training Workout – October 24th. 2015

Leg Training Workout – October 24th. 2015 • Seated Leg Extension. 4 sets x 12 reps (standard speed. Controlled negatives), 2 sets x 10 (lower weight; 3 second hold at the top of the rep; controlled negative) • Seated Hamstring Curls 4×12 (last 5 reps, 2 second hold at the bottom) • Squats 3×12 (increase…

Does Squat Stance Affect Quad Activation?

Does Squat Stance Affect Quad Activation? By Robbie Durand Altering foot stance is often prescribed as a method of isolating muscles during the parallel squat. If you want big quads, you need to squat with a narrow stance. Lifters have all heard this for years, but researchers wanted to put the foot position theory to…

Leg Training – February 19, 2015

Leg Training – Fedruary 19, 2015 • Standing calf raises Machine 5×10-20 • Seated Leg Extensions 4×10 • Barbell Squats (deep and low) -Set 1: 135×15 -Set 2: 135×15 -Set 3: 225×10 -Set 4: 285×10 -Set 5: 315×8 (with bands) -Set 6: 315×8 (with chains) -Set 7: 225×10 (with heavy bands) -Set 8: 225×10 (with…

Leg Training – January 22, 2015

• Seated Leg Extensions 4×10-12 (squeeze and hold for 1-2sec at the top of the rep) +Superset: Laying Hamstring Curls 4×10-12 (squeeze and hold for 1-2sec at the top of the rep) • Leg Press (close-foot placement to target outer-sweep of the quadriceps; slow and controlled reps) – Set 1: 12 plates – 12 reps…

Leg Training – January 8, 2015

Leg Training January 8, 2015 Warmup • Laying Hamstring Curls 3×10 (80% of your usual working sets, 2second hold at the top) Working • Barbell Squats 2×10 warmup, 5×4-20 working (ass to the grass each rep.(last set of working sets is 20 reps. 10 reps heavy, then drop weight 50%, then do 10 more.) •…

Leg Training December 19, 2014

Warmup • Laying Hamstring Curls 3×10 +Superset: Seated Leg Extensions 3×10 Working • Leg Press 5×10-15 (with bands, weight increases each set); 2×30 (50% of your heaviest set in the previous protocol); 1×50 (dropset the weight of the 30reps protocol until you hit 50reps…you must grow a par for this) 8 sets total. 1 minute…

Quad Workout – September 1, 2014

Quad workout – September 1, 2014 – Leg Extensions 5×10-12 – Leg Press 4×10-15 superset with smith machine squats 4×7-10 TO THE FLOOR (rest/pause at the bottom for the stretch, and squeeze at the top. Also 2 sets with resistence bands) – Hack squats 4×8-12 (2 sets with resistence bands) Do this within 40min!!! and…

HeavyQuad/Lite Hamstring Workout – September 5, 2014

Here’s your next heavy quad/lite hamstring workout! • Leg extensions 4×10-12 • Laying hamstring curls 4×12 • Leg press 4×10-12 – superset: Smith machine squats 4×8-10 (3 sets with resistance bands) • Hack Squats 3×10 (2 sets with resistance bands) • Bulgarian squats 3×10 with 20-30lb dumbell (each leg) *each set must get heavier each…

Quad Training – September 25th, 2014

Quad Training – September 25th, 2014 • Seated Leg Extensions 4×10-12 (heavy) • Barbell Squats 5×10-7 (1 set warmup, 4 set working/heavy. 1 set with resistance bands) • Vertical Leg Press 4×12 (heavy) • Leg Press 4×15 (mild weight) – superset with walking lunges 4x20steps Share

Hypertrophy Quad and Calves Workout

Hypertrophy Quad and Calves Workout • Seated leg extensions 4×12 (80% of your usual weight. 30 seconds between sets. Squeeze quads at the top of each rep for 1-2 seconds) • Leg Press 5×15 • Laying Hamstring curls 5×12 (both 80% of your usual weight. superset the exercises. 1 minute rest MAX between starting the…