I trained legs this morning, as I do every Wednesday morning with Big Mike (this the one day I have a workout partner and Big Mike and I have been hitting legs together for a few months now; it’s brutal every time!). But this post isn’t about this morning’s leg workout, although it is indeed worthy of posting so I may actually throw it at the bottom of this post…I’ll decide in a few minutes! I want to share one of the quickest yet most painful and effective quad workouts I’ve ever experienced. I was sore for several days which I’m sure much of that is from doing an exercise I just started doing. Lets’ dive in.
I’ve been hitting each muscle group once during my Monday through Thursday workouts and then hitting chest, back and arms a second time between Friday and Saturday (back and biceps on Friday, chest and triceps on Saturday). I train with higher rep ranges going for more of a pump on these days since I go pretty heavy and intense the first 4 days of the week. Last Saturday I decided to do something a little different, which I hit my chest followed by just a couple of exercises for my quads. I’ve been wanting to throw in quads a second time during the week because I hit my hamstrings twice or more a week due to the deadlifts I do on my back workout days. Again, the idea here is to simply go for the pump so I didn’t do any major compound exercises for legs. While I got a tremendous pump, I also could barely walk for the next few days (this is a good pain, by the way). So what exercises did I do? Just these 2 extremely simple exercises below:
Dumbbell Squats: 5 sets x 12 reps
Leg Extensions: 3 sets x 12 reps, 2 sets x 20 reps
Even though I stated I only did 2 exercises, you’re probably waiting for me to give you the rest of the workout due to my raving about how pumped I was from it. There’s no more. I had no idea I’d be as sore as I was, or attain the pump that I had by doing just these 2 exercises. I believe the dumbbell squats contributed the most to this workout being so brutal. I have lower back problems which forced me to give up regular squats a while ago (I still do hack squats, machine squats, and leg presses on my main leg day). I miss the exercise so I decided on this day to do dumbbell squats. What I like about dumbbell squats is they really target your quads. I must add that I drop all the way down on these, ass to ground. No half reps. I hold the dumbbells up on my shoulders in the same position you would start to do overhead dumbbell presses, but I let them kind of rest of my shoulders while holding them. After 5 sets of these I was winded and I felt as if my quads were going to explode. I finished out with the 5 sets of leg extensions, moderately heavy the first few sets then ending with a couple sets of 20 reps to maximize the pump.
Seriously, try this quad workout as a second quad workout for the week. I hit my main leg workout on Wednesday and did this quad blast last Saturday. So give yourself 3-4 days after your main leg workout to try my quad blast.
Train with Passion,
….oh yes, I decided to post this morning’s main leg workout:
This Morning’s Main Leg Workout
Standing Leg Curls: 3 sets x 20 reps
Leg Extensions: 3 sets x 20 reps
Leg Press: 5 sets x 8-12 reps
Machine Squats: 4 sets x 8-12 reps
Leg Press (feet close together): 3 sets x 20 reps
Seated Leg Curls: 4 sets x 12 reps with a triple drop set at the end