AC's Workout of the Week!

This week’s workout of the week is a high volume leg workout. This workout will leave you with jelly legs for days. It is designed to fill the legs with blood, hit the different muscle fibres, stretch the fascia around the muscles, and hit deep within the muscles.

This workout is not for the faint hearted. It will require a serious amount of determination to complete it. It is also a workout that should not be done every week. Once per month maximum is all that this workout requires to work effectively. If done too regularly your body may not recover properly in between workouts and there will be a great stress on the CNS.

So here it goes.

Leg extensions – 5 sets x 20 reps

How to perform - http://www.youtube.com/watch?v=zCnMo2rhEo8

The first exercise of the day is leg extensions. I would like you to start with this for a number of reasons. The first and most important is that doing an isolation exercise like leg extensions first will help to pre-exhaust the quadriceps. This means that when you move onto compound exercises like squats your quads will be fatigued and therefore will reach the important point of failure before other smaller muscles. Doing leg extensions will also help to warm up the muscle, get blood into them muscle to deliver oxygen and nutrients, and will also help to warm up the knee joint. You must perform 5 sets of 20 reps with a weight where the final 5 reps of each set are a struggle but should still be done with strict form. Pause at the bottom without touching the stack and hold for 2 seconds at the top of each rep.

Squats -

How to perform - http://www.youtube.com/watch?v=huVujjfzphI

After doing 100 reps of leg extensions you should have plenty of blood in your quads and your legs will feel a bit weaker so you will not be squatting to your maximum. That doesn’t mean that you won’t be squatting as hard as you possibly can. Your squat session will look like this:

50% 1RM – 15 reps

60% 1RM – 10 reps

70% 1RM – 6-8 reps

80% 1RM – 3-5 reps, Drop to 50% 1RM – 10 reps

You will build up the weight and drop the reps until your final set which will be a drop set back down to the starting weight. If you can do more than 10 reps on the drop then do so. Go to failure on this set.

Leg Press (machine with weight stack) – 100 reps

This is a fun exercise that I love to do (but it hurts). Set the machine weight to a high weight that you can do about 10 reps with. This is your starting point. Start pressing and go to the point of failure, then drop the weight by a small amount and go to failure again. Keep working your way towards 100 reps by lowering the weight and going to failure. This is a serious overload set and something that I do rarely on each body part. However for the sake of this mega session I think you should throw it in there to annihilate your legs. Remember you will need at least 1 week before doing legs again.

Stiff leg deadlift – 3 x 15 reps

How to perform - http://www.youtube.com/watch?v=SqoJ9jNjM8E

To finish off legs we will hit the hamstrings. The key to this exercise is to have your legs very slightly bent and make sure to get a comfortable stretch at the bottom. It is performed like a normal deadlift but your knees are stiff and do not move. All of the movement is done at the hips. Just 3 sets of 15 reps with a good weight should fully finish off your legs.

So if you are looking to shake up your legs workout and want to really hit them hard I recommend trying this workout. However make sure to eat plenty of protein and rest properly before training legs again as it will take a while to recover from this. Trust me!!

 

 

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