Area9.net
By David Quinn
Hardcore Training: Legs
 

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Day 1

(calves, quads, hamstrings)

1) standing calf raises on smith machine

Set 1. 20 reps (90 sec rest)

Set 2. 15 reps (90 sec rest)

Set 3. 10-12reps (immediately after finishing this set run round and strip off 1/3 of the weight and pump out as many reps as possible aim for about 8, then take off another few plates and pump out some more reps again about 8 but more if you can manage.)  (120 sec rest)

 With the weight you finished with do a high rep burn set to absolute failure

Eg if you start with 100kgs on the machine (including the bar) do 20 reps with that for set 1 15 reps for set 2 and 10-12 reps for the final set (once you can successfully complete all three set rep schemes add 2.5kg to the machine next workout) strip the weight down to 80kgs and do your 8 reps then strip down to 60 kgs and do your 8 or so reps, your final set is with 60 kgs and you aim for 20-30 reps more or until failure

2) barbell squats

Set 1. 30 reps (this is a set and warm up in one, make the last 12 reps very tiring and use rest pause technique to complete the set) (3 minute rest)

Set 2. 20 reps

(if one week you fail on the second set at say 18 reps remain at that weight the following week, if not add 2 kgs to the bar next workout)

3) leg curls (lying or seated preferably lying)

Set 1. 20 reps (90 sec rest)

Set 2. 15 reps

Reduce the weight immediately to 2/3rds ish and pump out till failure immediately go to

4) dumbbell stiff leg deadlifts

Set 1. 20 reps then 30 second rest then do 8-10 more reps

5)  Leg press burn set

Set 1. 30-50 reps slow and controlled with about 50% of your normal weight

Tips for the hamstring exercises ( if the gym has small dumbbells the chrome type that start at 1 kg and go up to 10 kgs add them to the weight slide on the hamstring curl machine instead of moving up in 10-20lb increments) for example if you use 120lbs on the machine and you make your 20 then 15 reps add the 1kg dumbbell to the slide the following week and it will weigh 122.2lbs and so on and so on instead of moving to 135lbs for example which will bring the reps down to far for optimal progression. Use controlled form as well

The stiff leg deadlifts with dumbbells should be started out with moderate poundages until you get the technique right and the feel of the exercise, also use the new style of this lift not the old school style which sees the legs kept very straight have a bend in the knees and look up to avoid curvature of the spine.

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