My clients regularly hear me make 2 statements when it comes to their training. In fact the same applies even more to my own fitness.
1, Always work extra hard on your weak areas.
2, Make sure you specially enjoy training your strong areas.
So this article is all about number 2. LEGS, Yes you have all seen the posts. " never skip leg day"
Legs for me are the body part I love to train.
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Raise the bar.
The size of the leg muscles make them possibly the most difficult body part to train well.
Its never enough to hit those Quads, Glutes, Hams etc with simple overload from weight or reps. you need to combine both. To stress those fibers and exhaust the muscles.
Due to the fact most of us have to walk or even run on them, the capacity of endurance in our legs surpasses most other body parts.
The legend Arnold himself often said in his early days of training legs, the volume of both weight and sets was insufficient to achieve the results he craved.
In order to move on to the next level Schwarzenegger upped his squatting from 5 sets to 8 and kept adding weight to his leg press.
Click on the photo for info on training with Wayne.
You will need to be mentally strong, but try taking each set to failure. It will hurt for a few weeks but your body will adapt after 6 weeks or so and you will start to see some big gains.
Try my 6 week leg workout, 24 working sets twice a week.
This plan is not for the inexperienced. You will know your lifting capacity and work around your 85 to 95 % 1rep max.
MULTI-JOINT MOVES ARE KEY
Extensions and curls have their place but a solid leg routine needs to include multi-joint moves such as lunges, squats or step-ups. These exercises not only hit the quads and hamstrings but also the glutes, a body part seldom discussed among men unless it concerns those of the opposite sex. “The glutes are one of the biggest muscle groups in the body and to not train them is madness,” “Read a women’s magazine — that’s the other team’s playbook. Women look at your glutes long before they notice your guns. Plus, training the glutes revs up your metabolism by stimulating such large muscles.”
PT Wayne plan for large strong legs.
Train with a partner of similar size and strength, apart from your warm up, forget about counting reps. Do each set to failure. Sufficient rest between sets will come from pushing your pal to their limits.
Warm up with walking lunges, carrying 20kg plate or kettlebell in each hand, lung alternate legs for 10 paces with each leg. 20 x box jumps and 20 body weight squats.
8 sets to failure with 90 % 1 rep max
8 sets to failure with 95 % 1 rep max
Seated or Prone leg curl
8 sets o failure 85 % 1 rep max
3 days of upper body training for full recovery
2nd day leg session
Warm up with lung jumps x 20 each side. 20 box star jumps and 10 squat jumps.
Bulgarian split squat
8 sets 4 with each leg with 85 % of 1 rep max to failure.
Standing calf raises
8 sets , 4 with straight legs 4 with bent legs 90 % 1 rep max to failure.
FYI, straight leg calf raises focus more on the Gastrocnemius muscle
bent leg calf raises hit the soleus muscle.
Seated leg extentions
8 sets, 7 with 80 % 1rep max last set 5 round drop set each to failure.
Remember the Knee joint should lock out when performing this exercise.
Good luck all, here's to tree trunk legs