Big Quads and Hams

I felt like this morning’s leg workout was what I can consider one of my perfect workouts for getting big quads and hams. The exercises used were your typical mass gainers and I threw in a couple techniques that raised the intensity of the workout. Bottom line is I walked away (barely) pumped and I’m expecting to be sore tomorrow.

As usual, this leg workout contains familiar exercises. It’s rare that you’ll find me doing anything outside of the basics. The only thing that may stick out is the fact that I don’t do free weight squats much these days (or Smith Machine squats). These are rough on my lower back to I choose the plate-loaded machine squats and I include hack squats in most every leg workout I do.

Workout for Big Legs

Leg Press:
6 sets x 20-30 reps

Plate-Loaded Squat Machine:
4 sets x 12, 10, 8, 8 reps

Hack Squats:
3 sets x 10 reps

Lying Leg Curls:
5 sets x 12, 12, 10, 10, 20

Leg Extensions:
5 sets x 12, 12, 12, 12, 20

Hammer Strength Leg Curls:
4 sets x 10 reps

Seated Calve Raises:
4 sets x 12 reps

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The highlight of this leg workout is the first exercise. My sets of leg press were high rep sets but I split up each set by doing the first half with a closer stance immediately followed by a wider stance for the remaining reps. I started light but went up a plate on each side every set. I also chose somewhat of a narrow stance with my plate-loaded squats and hack squats. My goal has been to build that outer sweep for my quads.

I also threw in a few 20-rep sets after several straight sets for leg curls and extensions. Doing a high rep set at the end really helps you attain that maximum pump. I only hit one exercise for calves and finished up with some cardio (walking on the treadmill on a slight incline).

Train with Passion,
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