Controlled Reps for Quads and Back
Today was my scheduled 2nd leg workout of the week but I decided to change it a little. I wanted to do a quick workout for my quads only (no hamstrings) and also felt like hitting a little extra back (I hit back on Monday). So I chose 2 exercises for quads and did multiple sets, and 3 exercises for back for a few sets each.
I’m getting back to using controlled reps. I was doing that several months ago and noticed a huge (pun intended) difference in my physique. My muscles were more dense looking and I was liking the muscle shape that seemed to be coming from this training style. Over the past few weeks it seems I had gotten away from using controlled reps and found myself just going through the motions. It’s time to get back to focusing on the muscle and making it grow.
Quads and Back Workout
Leg Extensions: 5 controlled-rep sets x 15 reps, 1 pump set x 25 reps
Leg Press: 5 controlled-rep sets x 12 reps, 1 pump set x 25 reps
Hammer Strength High Rows: 3 controlled-rep sets x 15 reps
Lat Pulldowns: 3 controlled-rep sets x 10 reps
Hammer Strength Low Rows (one-arm): 3 controlled-rep sets x 15 reps
I threw in what I call a pump set for the final set of my quad exercises. These are just higher rep sets with a faster pace. Although I get a great pump from using controlled reps, these pump sets are good for finishing. I didn’t use these for back because by that time I was tired. That’s the thing about controlled reps; you wear down faster because you’re truly working the muscle.
I didn’t do any cardio today. In fact, as I’m typing this I just finished doing yard work (mowing the lawn and doing some landscaping). That was my cardio out in the hot Florida sun in the middle of August.
Train with Passion,