Ignite the fire to full body growth by bombarding the quads with SUPER INTENSE TRAINING! Your Quads are the largest muscle group in your body. Therefore they should be the most intense and grueling to train. There's no feeling as satisfying mentally and physically as completing an explosive leg workout. Let's start with a few simple tips. If you train one muscle group per day or use a three or four day split, always train legs first in the cycle.
Leg Training: Quads
|Day 1: Legs||or Legs||or Legs|
|Day 2: Back||Back / BI's||Back / Arms|
|Day 3: Chest||Chest / Tri's||Chest / Shoulders|
|Day 4: Arms||Shoulders||Off|
|Day 5: Shoulders||Off||Start over with Legs|
|Day 6: Off||Start over with Legs|
|Day 7: Start over.|
In every scenario legs starts the training cycle.
Some people like to split up quads and hamstrings - I believe there are some advantages to this if you have the time. However the average bodybuilder works 40 hours a week and has a family. Personally I train these parts together and I’ve found it works great for me because the blood is already in the leg area. In addition, working quads and hams together, you work push – pull muscles like TRI's and BI's. You can decide what works best for you.
Before any leg workout you must warm up thoroughly, I suggest 6-10 minutes on a bike or treadmill. This warms the knees and sends blood to the area to be worked. You want to stretch between every set for 10 to 15 seconds. This extends the facia tissue around the muscle belly and allows room for growth, as well as assisting in alleviating soreness in the days to come.
Legs start with squats. There’s no way around it. Squats are "the word" in leg training. You must squat if you want full quads with that awesome outside sweep. Sets should range from 7-10. Vary the angle of your foot position from feet shoulders apart to a wide stance, toes out. Hit the muscle from every angle possible (muscle fiber recruitment).
The Leg Press is next, do either four conventional sets or one big giant set (drop set). If you choose the four regular sets, increase the weight each set while maintaining an 8-10 rep range. Do forced reps with your partner if necessary on the later sets. One leg-torching drop set equals at least 4 conventional sets in one. Example: start with four plates on each side and perform as many reps as possible, then drop to three plates, burn out, go to two, burn out and then, finally with only one plate on each side of the machine, burn out. Your rest is only the time it takes your partner to reduce the poundage. I guarantee your quads will be in a fiery frenzy. I generally do conventional sets one leg day and the drop sets the next. Every once in a while I'll do three conventional sets and then the drop set on the fourth. Keep in mind that I've been training for ten years and I still only use this last method once a month at the most.
Next go to Leg Extensions and Leg Curls. Perform these movements slowly, squeezing at the top. Do four sets of each, occasionally drop setting the final set. Stiff Leg Deadlifts follow for your glute / ham separation. Finish with another leg curl movement such as seated leg curls, dumbbell leg curls or standing leg curls.
I do a total of 16 – 20 sets for quads and 10 – 12 sets for hamstrings. This workout takes about 1 half hours to complete. Try this program and be prepared to explode into a new era of quad development. Following a leg program like this will make huge demands on your recovery ability. Be certain that your nutrition supports your training.
|Leg training regimen:|
|7 minute warm-up on the stationary bike|
|(1) Squats||135 x 10|
|225 x 10|
|275 x 10|
|315 x 10|
|365 x 8|
|405 x 6 – 8|
|455 x 4|
|1 or 2 sets||315 x 12 – 15|
|(2) Leg Press||405 x 8|
|495 x 8|
|585 x 8|
|405 x burnout|
|(3) Leg Extension||4 sets @ 100 x 10|
|(4) Leg Curl||4 sets @ 100 x 10|
|(5) Seated Leg Curls||3 – 4 sets|
|(6) Stiff Leg Deadlift||3 – 4 sets|
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