Jason’s 10 x 10 Leg Day
Over the past few years I’ve found that my legs respond better to high volume workouts. I also tend to do more overall reps whether it’s extremely high rep sets or if the reps are spread out over a higher number of sets, such as the 10 x 10 workout method. If you’ve been keeping up, you’ve seen 10 x 10 implemented in several of my past workouts. 10 x 10 training pumps a ton of blood into the muscle.
You’ll see below that the 10 x 10 training concept was done on the first three exercises. After that I did for straight sets for several exercises. You’ll also notice the order of some of the exercises were shifted a little from my usual leg workouts.
10 x 10 Leg Workout
Leg Press: 10 sets x 10 reps
Leg Extensions: 10 sets x 10 reps
Lying Leg Curls: 10 sets x 10 reps
Outer Hip Abductor Machine: 4 sets x 15 reps
Machine Squats: 4 sets x 10 reps
Seated Leg Curls: 4 sets x 12 reps
Standing Calve Raises: 4 sets x 12 reps
Seated Calve Raises: 4 sets x 12 reps
We jumped right into the 10 x 10 sets and reps on the leg press machine after a couple of warm up sets. We increased the weight after the second set but did not increase weight beyond that. These will feel light at first but after about the fifth set you really start to feel it. It’s important to note that on all 10 x 10 exercises my training partner and I were going back to back. The rest time was when the other person was doing their set. I must also add that doing the outer abductor exercise before squats gave me a better pump in my outer quad area when doing squats.
I also included my calve workout at the end. I train calves about three times a week and one of those days falls on leg day. This is a standard calve workout, nothing fancy here. I like to keep the reps at 12+. I don’t feel it’s productive to do low reps for calves, but that’s just my opinion. Calves are based on genetics but it doesn’t mean you can’t build them.
Train with Passion,