My leg workout fell on a Monday this week with the training schedule I’m on. I basically hit everything within four days and the routine is repeated. Being that I typically take weekends off from the gym, my workout for Mondays and Fridays are for the same muscle. So Friday will be leg day again this week.
Since today was leg day I want to talk about doing a whole lotta sets. I recently tried doing fewer sets with more intensity. I felt it worked great in the beginning but I quickly became stagnant and I just didn’t feel I was doing enough.
Building muscle really comes down to sets and reps, as Jay Cutler once mentioned. It doesn’t mean we’re running a marathon in the gym with the weights. You have to stop at some point. 4 sets seems to do the trick for me. But for leg workouts, I’ll often do far more than that.
I’m going to share this morning leg workout with you. I started out of the gate with what I’m calling ‘a whole lotta sets.’ 7 sets for leg extensions followed by a total of 8 sets for leg press (4 sets with a close stance and 4 with a regular foot position). This set the tone for the entire workout and fatigue quickly followed. Here’s my leg workout:
Legs > Cardio Workout
- Leg Extensions
- 7 sets x 15 reps
- Leg Press
- 4 sets x 15 reps (close stance)
- 4 sets x 12 reps
- Hack Squats
- 3 sets x 10 reps
- Lying Leg Curls
- 4 sets x 12 reps
- Hammer Strength Leg Curls
- 5 sets x 12 reps
- Seated Calves Press (machine)
- 5 sets x 15 reps
- Cardio – Treadmill
- 35 minutes / incline: 3 / speed: 3.5 – 3.6
* I did supersets between the Hammer Strength leg curls and calves exercise
Burning Down the Fat
Last week I experimented with doing cardio before my weights (I may have started the week prior – memory seems to go downhill after 40). However, I decided that I’d do weights first on leg day. The reasons should be obvious.
I also want to point out that I’m resting less between sets in general. I posted something on this concept last week. I would say this means I’m not going as heavy but I’m finding that I’m able push beyond that mental barrier. Granted, I may not go as heavy as I normally do, but worst case I’m sticking with the same weight for each set, which is always a challenging weight.
The ultimate goal is to burn as much fat as I can without losing any muscle. I feel I’m on the right path. As always, we listen to our bodies, be honest with ourselves, and adjust the workouts accordingly.
New Workout Plan for Mass eBook
I’ve been working most of today on finishing my first official eBook which will be on iBooks soon. I’m not certain that I’ll put it on Amazon, but I’ll make that decision later. I kind of lean towards the idea of exclusivity).
This eBook is called Mega Mass Workout. It’s an eight-week weight training program geared towards gaining muscle mass. Now, I make it very clear in my eBook to not use gaining mass as an excuse to eat like crap everyday and get fat! None the less, we all tend to put on a little extra when we’re training for size.
The full title is ‘The Muscle Program: Mega Mass Workout.’ I’m hoping its available on iBooks by the end of this week. I’ll certainly let you know once it’s available.
I hope your Monday started out well and that you get some intense workouts done this week!
Train with Passion,