Monday – High Volume Leg Day

Leg day. You have to love it. You have to embrace it. I’ve heard many folks complain about having to train legs. And there are some that don’t even train legs. That’s just plain blasphemous!

If you want a complete physique, you not only have to train legs, you have to train them hard.

I realize I sound like a broken record, but full leg development requires a lot of sets and reps. I’ll always have a love for going heavy, but quads tend to respond better to more training volume. Doing a few sets of heavy squats or leg presses will certainly make you stronger, but it won’t necessarily make your quads and hamstrings bigger or more developed.

High Volume Leg Workout

I’m going to share this morning’s high volume leg workout. I’m using a couple of techniques that help me easily get that volume in less time. And I’ll elaborate more on those below the workout.

⇒ Leg Extensions: 5 x 20
– superset with –
⇒ Squats: 5 x 10

⇒ Leg Press: 10 x 10

⇒ Lying Leg Curls: 5 x 10

⇒ Single Leg Extensions: 5 x 15

⇒ Hammer Strength Leg Curls: 5 x 12

⇒ Seated Calve Raises: 5 x 20

Supersets – I started my high volume leg workout with supersets. This is a great way to get more overall sets and reps in less time. I prefer to start with leg extensions because it forces me to do perfect form and focus on my quads during squats.

10 x 10 – This is known as German Volume Training, and it’s a great way to get in more sets as reps as well. Essentially, it forces you to do 100 reps. You typically don’t rest as long between sets so this goes by fairly quickly.


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Sets and Reps

It’s all about sets and reps. That’s what makes your muscles grow. This is especially true for your legs. You have to pump an insane amount of blood into the muscle.

Over the years I’ve found that my quads have grown more from doing higher reps and more overall volume. The days of trying to do heavy squats are over for me. I’m not saying you should not train legs heavy. But if you’re not getting at least 10 reps, you’re not going to get the full potential of muscle building benefits for your legs. I personally like to be in the 12-20 rep range unless I’m doing the 10×10 technique or supersetting.

BCAAs for Leg Day

Lastly, it’s crucial to drink some BCAAs (branched chain amino acids) during your leg workout. I take them during every workout but especially on leg day.

BCAAs help prevent the breakdown of protein and increase protein synthesis. In short, you’ll be able to train longer and harder. So for me, BCAAs are a necessity during workouts to get those extra sets and reps.

Train with Passion,

Jason

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