Huge Quads and Hams
It’s Wednesday, the almighty leg day for me. My sole focus for quads and hams is to get them bigger. I don’t care about how much I can leg press or the weight I’m pushing in general. I need it to be a challenging weight but I’m more concerned on how I’m executing each rep. I’ve learned how to make 200 pound feel like 300.
I’m calling this morning’s workout a ‘concentrated leg workout.’ This means that every rep was controlled and focused. The idea was to exhaust the muscle by feeling the muscle work throughout the entire rep, getting that nice flex at the peak of each rep.
Concentrated Leg Workout
Leg Extensions: 5 sets x 12-15 reps
Leg Press: 5 sets x 12-15 reps
Hack Squats: 4 sets x 10 reps
Seated Leg Curls: 4 sets x 12-15 reps
Hammer Strength Leg Curls: 4 sets x 10 reps
Squats: 2 sets x 15 reps
You’ll notice that my overall reps weren’t as high as my usual leg workouts. This goes back to each rep being concentrated. I could pump out 20 reps doing faster reps. I would still be working the muscle but not near as much performing 10-12 concentrated reps.
My last exercise was free weight squats. Those of you that have been following me for a while know that I have some lower back issues and squats have been out of the question. But I decided to end my leg workout with 2 sets of light squats (a mere 135 lbs) for 15 full, concentrated reps. I hit some cardio after that and called it a day.
Train with Passion,