I’m calling this morning’s session my ‘high energy leg workout’ because there wasn’t much resting going on. I started out with what’s become on of my favorite leg exercise-techniques. I’ll go in more detail below but this technique has proven to be extremely effective for adding size to my quads.
Leg Workout – Volume & Reps
Leg Press (close foot position): 5 sets x 15-20 reps
– superset with –
Leg Press (wide foot position): 5 sets x 10-15 reps
Leg Press: Extended Rest-Pause set x 100 reps
Plate-Loaded Squats: 5 sets x 15, 15, 12, 12, 20 reps
Lying Leg Curls: 4 sets x 20 reps (drop sets)
Leg Extensions: 4 sets x 25 reps (rest-pause sets)
Hammer Strength Leg Curls: Extended Rest Pause set x 100 reps
Alright, so there’s several techniques listed in my leg workout. I’ll start out with leg press. I’ve done this a lot recently to where I do a set with a close foot stance immediately followed by another set with a wider for stance. I say wide but it’s just a little wider than shoulder width. I’ve never seen the point in going extremely wide. After 5 sets of that (which would be 10 collective sets), I dropped the weight way down and did what I’m calling an extended rest pause set until I hit 100 total reps. I basically rested about 10 seconds between each set for this.
I hit some drop sets on lying leg curls which really gave me a good burn. I hit rest-pause sets for leg extensions followed by the extended rest-pause set for the Hammer Strength Leg curls. The difference between rest pause and extended rest pause is this: Rest pause is a set followed by another set using the same weight after about 7-10 seconds of rest. That’s 1 rest pause set. An extended rest pause set is the same yet you continue with multiple ‘mini-sets’ for that 1 extended rest pause set.
I hit some cardio after that. I got home and made sure I doubled my usual post workout carbs. I also had pasta for lunch and a hefty dinner. Recovery, here I come!
Train with Passion,
* Check out my Leg Workouts page if you haven’t already