Jason’s Ultimate Leg Workout
I trained legs this past Thursday so I’m a few days late on posting, but I’m calling this my Ultimate Leg Workout. I rarely have a bad leg workout but this has been one of my better leg days. So I deem it worthy for posting. It covers all the basics with leg extensions, various leg curl exercises, a type of squat (hacks in my case), leg press, and lunges.
There are a few dynamics here that I believe are important for building a muscular set of wheels. One is the overall training volume. Over the past few years I’ve noticed that my legs respond better to high volume leg workouts. This means more overall sets and reps. Another factor is I’m using a variety of rep ranges. Although I don’t ever go with super low reps for legs, I may only do 8 reps for some exercises so I can go a little heavier. And of course I’m hitting high reps for other exercises. This training method allows you to hit all of the muscle fibers in your quads and hams.
Quads and Hams
Leg Extensions: 6 sets x 20, 20, 20, 12, 12, 12
Hack Squats: 4 sets x 8 reps
Leg Press: 4 sets x 20 reps
Barbell Lunges: 3 sets x 10 reps
Lying Leg Curls (on-leg): 4 sets x 15 reps
Seated Leg Curls: 4 sets x 15 reps
Standing Leg Curls: 4 sets 12 reps
I often prefer to start with leg extensions for a couple of reasons. This is a great way to warm up for quads before jumping into the heavier exercises. It’s also a great way to pre-exhaust your quads and get the blood flowing into the muscle. As you can see I hit 3 sets of 20 reps followed by 3 sets of 12. I went straight into some heavier hack squats next. On these, my reps were slower and more controlled. That being said, even though I used challenging weight it wasn’t super heavy. I’m very careful to focus on my quads throughout the entire rep. This saves my lower back and of course you’re targeting the muscle you want to build.
I pumped out some 20 rep sets on leg press. I see many go super heavy on leg presses but their legs aren’t big or muscular. I’ve found that going with higher reps on the leg press is more effective. I hit some barbell lunges in the squat rack. For these, I do all my reps on one leg in one spot rather than doing walking lunges. I’ve found that this allows me to keep more tension on the quad being worked where as when you’re walking, the tension comes and goes. Finally I worked my hamstrings with multiple sets using 3 exercises for hams. I also hit some calves and I ended up skipping cardio.
Train with Passion,