What sets the alpha bodybuilder from the rest of the pack?
Leg development. Most people hate leg workouts. Let's face the facts, leg
workouts are hard and painful. However, to reach your bodybuilding potential
you must learn not to dread leg days. In fact, it is best to revel in the idea
of the upcoming pain and soreness that accompanies a tough leg workout. So get
in the right mindset, even if it might seem a little insane. This article will
focus on the quadriceps. If you didn't know, your quadriceps are the muscles on
the front of the thigh. A quick glance at the picture of a professional
bodybuilder compared to the average person will illustrate what exactly that
muscle on the front of the thigh has a potential of looking like. Which do
yours look like? If you're like 99% of people then most likely the latter.
However, the following routine will help to change that. Keep in mind that this
routine is a little on the crazy side and may be broken down into only working
on legs twice a weak, but for those looking to severely boost their quads this
will be effective.
The Monster Quads Routine
Monday
Barbell Squat 4-6
reps, 3 sets, ‘heavy’ weight
Leg Extension The
‘Eliminator’
Leg Press Until
failure, 2 sets, ‘medium’ weight
The eliminator is a great way to set your legs on fire.
Start with a weight on the leg extension machine that you can do ten
repetitions. Immediately after your tenth repetition lower the weight by one
plate and do nine repetitions. Then, lower the weight by another plate and do
eight repetitions. Do this until you get down to one repetition.
Don't forget to stretch out before and after working out
every time.
Tuesday
Rest and stretch out.
Wednesday (optional)
Box Squat 4-6
reps, 2 sets, ‘heavy’ weight
Hack Squat 4-6
reps, 2 sets, ‘heavy’ weight
Leg Press 4-6
reps, 2 sets, ‘heavy’ weight
If you feel up to it then perform this leg workout on
Wednesday. However, if you're still sore from Monday then it's better to rest
some before working out again. If you're too sore the workout won't be
effective, you'll lift lower weight, and be at a higher risk for injury (i.e.
there's no point). If you choose not to lift on Wednesday then stretch out.
Thursday
Rest and stretch out. If you lifted on Wednesday you'll be
sore, if you didn't you should be feeling pretty good. No worries, we will
change that tomorrow.
Friday
Barbell Squat 8-10
reps, 3 sets, ‘medium’ weight
Leg Extension 4-6
reps, 2 sets, ‘heavy’ weight
Hack Squat 6-8
reps, 2 sets, ‘medium’ weight
Leg Press 8-10
reps, 2 sets ‘medium’ weight
Lunges 8-10 reps, 2
sets ‘medium’ weight
* may substitute with Box if you didn’t lift on Wednesday
After this workout go home and drink a protein shake, or
two. If you don't feel like you've had a good workout then you've either chosen
extremely low weights to use or are in for a surprise tomorrow morning.
Saturday & Sunday
Relax and rest up for Monday. Enjoy that rubbery feeling in
your legs when you attempt to climb steps.
Final Comments
Obviously this isn't a year-round workout. This routine is
meant to be used for a month on 'leg' days. However, after following the above
routine for a month you may find yourself enjoying leg workouts and adding in a
similar routine to your workout. As always try to perform all exercises with
proper form. Due to the exhaustive nature of these workouts it would be helpful
to have a spotter nearby because if you do these with the proper weight you
will be very near to failure at the end.
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