Jason’s 10 x 10 Quads and Hams Workout
Today was leg day and this morning’s leg workout is definitely worthy of posting. You guys probably saw my recent post on last Friday’s chest workout, in which I used the German Volume Training method 10 x 10. We used the same workout concept this morning for our leg workout. Let me tell you, we stumbled out of the gym with a tremendous pump!
One thing I’d like to harp on before posting this morning’s leg workout is we put just as much emphasis on our hamstring exercises as we did for quads. I think a lot of folks lack hamstring development because they don’t work them as much directly. So we not only used the 10 x 10 training method on quads but also for hams. Let’s get to the 10 x 10 leg workout.
10 x 10 Leg Workout
Leg Press: 10 sets x 10 reps
Hack Squats: 5 sets x 10 reps
Leg Extensions: 10 sets x 10 reps
Seated Leg Curls: 10 sets x 10 reps
Lying Leg Curls: 5 sets x 10 reps
Outer Hip Abductor Machine: 5 sets x 12-15 reps
We hit three warm up sets on the leg press before jumping into our working sets. It’s important to note that we used moderate weights yet our reps were very strict and controlled. I’ve been on this controlled rep kick lately and I’m feeling the difference. I feel I’m working the muscle more and building the actual muscle tissue. This may not be the best method for getting stronger but my goal is more physique-focused right now.
We didn’t do the 10 x 10 German Volume Training on every exercise; just on leg press, leg extensions, and seated leg curls. Everything else was five sets. Another note on controlled reps is that they’re extremely beneficial for hamstring exercises. You can really target your hams this way, and add so much more hamstring development with controlled reps as opposed to just moving the weight. We ended with some outer hip abductor machines. Again, very controlled reps were used and those outer quads were burning. We hit some calves at the end and called it a day.
Train with Passion,