Training for Big Wheels
As you know I’ve been splitting up my leg workout which allows me to dedicate an entire workout to quads. Now I realize my hamstrings get some stimulation as well with squats and leg presses, but the focus is primarily quads (I hit hamstrings yesterday with back).
This morning’s workout for quads actually didn’t consist of super high volume. In fact, I only did a total of 4 different exercises. What made this leg workout brutal was the rest-pause sets for leg press.
Leg Extensions: 5 sets x 20 reps
Leg Press: 4 rest-pause sets x 20-30 reps
Hack Squats: 4 sets x 10 reps
Single-Leg Leg Extensions: 5 sets x 12 reps
It’s pretty much a given that leg extensions will be my first exercise for quads. This serves as a great warm-up and gets the blood flowing. I went up a little in weight each set. I decided to do rest-pause sets for leg press (1 set + rest 10 seconds + another set = 1 rest-pause set). This method overloads the muscle by allowing you to do more reps with a heavier weight.
My hack squats were extremely controlled. I used a decent amount of weight but not enough to be considered super heavy. My goal was four sets of 10 quality reps. I’m careful with any sort of squat these days due to my lower back. So form and controlling the weight takes precedence over the amount of weight (which that’s really the case for most everything I do now). I ended with leg extensions again but with single-leg. Although my quads were fatigued I still walked for 25 minutes on the treadmill.
Train with Passion,