400 Rep Leg Workout

You read that right. This morning’s leg workout consisted of 400 total reps!

I used a specific technique known as German Volume Training. Another name for this is the 10 x 10 weight training method. This was very populate back in Arnold’s Schwarzenegger’s era.

German Volume is basically doing 10 sets of 10 reps. And this is perfect for leg day as my legs respond better to more overall volume. More sets, more reps.


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10 x 10 Leg Workout

Here’s this morning’s 400 rep leg workout (10 x 10, x 4 exercises). And yes, I did 10 sets of 10 reps for every leg exercise!

  • Leg Extensions
    • 10 sets x 10 reps
  • Leg Press
    • 10 sets x 10 reps
  • Lying Leg Curls
    • 10 reps x 10 sets
  • Plate-Loaded Squats
    • 10 sets x 10 reps

After that super intense 400 rep leg leg workout, I was spent! I did my cardio for 30 minutes but with a slower pace than normal.

Why 10 x 10?

I’m written a lot about 10 x 10, and volume training in general. Doing so many sets simply pumps more blood into the muscle. That’s what create that expansion, or rather, the pump.

This type of workout will literally blow you up! You’ll see the you’re more vascular.

Do I Have to Do this for Every Exercise?

No, you don’t. In fact, it’s probably best that you only use the 10 x 10 technique for 1 exercise.

Here’s an example of using 10 x 10 for just 1 exercise:

  • Leg Extensions
    • 4 sets x 12 reps
  • Squats
    • 4 sets x 10 reps
  • Leg Press
    • 10 sets x 10 reps
  • Lying Leg Curls
    • 4 reps x 12 sets
  • Stiff-Leg Deadlifts
    • 3 sets x 15 reps

I simply chose to do this for every exercise this morning off a whim! It was one of those days where I felt extra great and was ready to take on the gym! So I took advantage of that momentum!

About German Volume Workouts

But there’s a trick to doing this right. German Volume Training doesn’t mean you’re playing around with light weights that you can easily get 10 sets of 10 reps with.

In theory, you will pick a weight that you could do about 20 reps with. And you’ll stick with that weight throughout the duration for that exercise.

The kicker is your rest between sets will be reduced. I typically rest about 20-45 seconds between my 10 x 10 sets. Remember, the idea is to get pumped. If you rest too long between sets, you’ll blow it.

So try this 400 rep leg workout on your next leg day and let me know how you like it!

Train with Passion,

Jason

Be sure to check out my Lean Muscle Workout Plan!

 

 

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