Leg day. It needs to be brutal and painful. You need to not be able to walk straight afterwards. You need to know that you did something when it’s over. I love it! Leg training, if you do it right, pushes your entire body beyond its limits.
It makes sense to train the largest muscle in your body with more volume, sets, and reps. I’m an advocate of high rep training for legs but today I decided to work my way up to a couple heavy sets on leg press. However, I did not allow myself to go below 8 reps. And for everything else, I was in the 12-15 rep range, which I feel is the best rep range for developing your quads and hams.
6 sets x 8-15 reps
Leg Press (close foot stance):
4 sets x 12 reps
4 sets x 12 reps
4 rest-pause sets x 15-18 reps
Hammer Strength Leg Curls:
3 sets x 12 reps
At a glance, this leg workout may not appear to be anything special. What made it a brutal workout was the mind-muscle connection. I’ve been preaching this for years and it makes a tremendous difference. You’re working the muscle rather than just moving weight from point A to B, or merely going through the motions.
This also may seem like a quad-focused leg workout. For the most part, it is. But you have to remember that compound exercises like squats and leg press incorporate your hamstrings even though they’re primarily working your quads. I usually hit 2 exercises for hams after quads or sometimes I may alternate quads and hams.
I normally walk for my cardio but not today. I jumped on the recumbent bike for 21 minutes. Not only does this fulfill my personal cardio requirement but it also helps break up the lactic acid after a hard leg workout. I plan to carb up today to recover!
Train with Passion,