Jason’s Heavy Leg Day
The title of this morning’s leg workout may be a bit deceiving as I still hit a decent amount of reps for most exercises, which means I was not going super heavy. However, I did pull off a few sets of heavy leg presses and heavy hack squats. Heavier than I’ve gone in a long time.
When it comes to leg training I make sure I get 2 things: plenty of reps and overall training volume. Lately I haven’t been performing less than 12 reps, and often going up to 20 or more reps for legs. This type of training seems to build the actual muscle tissue better than heavier weights with lower reps (for me, anyway). But today I decided to bump up the weights a bit and do some heavy sets.
Quads and Hams Workout
Leg Extensions: 5 sets x 15 reps
Leg Press: 6 sets x 20, 20, 20, 10, 10, 10
Seated Leg Curls: 5 sets x 12 reps
Hack Squats: 5 sets x 10, 10, 8, 8, 6
Hammer Strength Leg Curls: 5 sets x 15 reps
Leg Extensions (single-leg): 5 sets x 15 reps
Lying Leg Curls: 3 sets x 15 reps
There’s a decent amount of volume with this leg workout. One thing I did today that I do from time to time is I went back and forth between quads and hams after leg press. My heavy sets started with the leg press on those last 3 sets of 10 reps. I also went heavier than I’ve ever gone of hack squats (final set was only 6 reps).
I’m not against going heavy for legs but as I said before, my legs have grown more from higher reps. But I do believe it’s good to get under some heavy weights now and then to shock and overload the muscle. And as you can see from my leg workout I still ended up performing a ton of reps overall.
I hit some calves after training quads and hams. My rest time was longer between the heavy sets so I didn’t have time for cardio this morning. That’s ok because I got plenty of high intensity training with my leg workout.
Train with Passion,