DeLoad Leg Workout

Jason’s De-Load Leg Workout

Big Quads Leg ExtensionsI hate to sound like I’m going soft on you guys but today was a de-load leg workout for me. This is not so much due to overtraining, it’s more so due to my lower back pain I’ve been experiencing lately (I believe this spawned from my recent swimming activities; crap, about the only thing I can do these days without hurting myself is lift weights!). None the less, a deload leg workout wasn’t a bad idea as I have been hitting it pretty hard lately and the quads and hams could use a break.

When I mention deload it doesn’t necessarily mean you’re not working out hard. It’s not like you’re slacking off on effort or intensity. Deloading is basically not going as hard and heavy, and not going to failure. Deload workouts can also be done with less volume. But I prefer to do the same volume if you’re not going to failure. You should still get a good pump and walk out of the gym feeling like you got a good workout. So don’t confuse deloading with sissy workouts! And this morning’s deload leg workout is actually not a bad idea to throw in once a month.

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DeLoad Leg Workout

Leg Press: 5 sets x 10 reps –

– superset with Leg Press with feet close: 5 sets x 10 reps

Seated Leg Curls: 5 sets x 15 reps

Leg Extensions: 5 sets x 15 reps

Lying Leg Curls: 5 sets x 15 reps

Outer Abductor Machine: 4 sets x 15 reps

At a glance this may not quite classify as a true deload leg workout as you can see the volume is fairly consistent with what I normally do. The one exercise missing here is some type of squat. Squats are never a good idea when you’re having lower back pain. The leg press supersets (feet out for 10 reps then feet close for 10 reps) were actually quite fatiguing. Everything after that consisted of five straight sets of 15 reps. They weren’t super light sets but I wasn’t going to failure on any of them either.

Some would say just take a day off and that your body sometimes needs a break. I’ve even heard of some bodybuilders taking weeks off at a time after a major competition. But I don’t think that applies to everyone. I was never naturally big or strong; I’ve always had to work extremely hard at it, and then some. I took a week off about a year ago and it almost killed me coming back! It was like starting several steps back. Plus I find that being older I need to stay active. So deload workouts make more sense to me than taking time off.

Check out my article on deload training: DeLoad Principle: When to Back Off

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