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Alright guys here is a typical quad workout! I start out with five minutes on a stationary bike to get everything warmed up and some blood flowing. I do 4 minutes on a pretty easy level, lets say 10, and keep it around 90 rotations a minutes, then do 1 minute at a higher level and try to keep the same level of rotations.
After that this is the workout. The goal is to do as much as possible in terms of weight, reps, and volume without messing yourself up. Good luck walking the next week.
Leg Ext: 70x30, 100x30, 140x20, 160x20, 180x12 (these are pretty much warm up leg extensions in my book...i just want blood in there!)
Squats: 225x20, 275x15, 315x12, 365x8, this is a drop set..dont move let your partner take the weight off. Go right back down and try to get the same reps for the same weight. 315x12, 275x15, 225x20
And if you dont know how I squat then watch some tom platz videos!... I go unti my hams touch my calves of the shit dont count! Live2Train brought this up.. you DO get rest between sets! Well if you consider rest a few breaths while your partner takes the weight off!
Leg Press: each side weight. 5Px25, 7Px20, 8Px15, 9Px12, same as squats..dont fuckin move and let your partner take the plaes off and go back down. 8Px15, 7Px20, 5Px25
I HOPE YOU DONT THINK IT'S OVER! Time to move on to hacks.
Hack Squats: 2Px15, 3Px12, 4Px12, 4P+25x10, same as squats and leg press.. you know the drill.. stay on and go back down. 4Px12, 3Px12, 2Px15
Now it's time for the final movement. For the final movement I always use fst-7. By now your legs should be gone and any weight you can handle for 7 sets of 10-12 will vary! Some people keep the weight the same for fst-7 but I start light, move the weight up, then go back down.
Leg Ext (fst-7): 60x12, 80x12, 100x12, 120x10, 100x12, 80x12, 60x12
If you made it through this and can't still walk then I applaud you because each week I am crawling out the damn door. You are on your way to big ass quads now!
After that this is the workout. The goal is to do as much as possible in terms of weight, reps, and volume without messing yourself up. Good luck walking the next week.
Leg Ext: 70x30, 100x30, 140x20, 160x20, 180x12 (these are pretty much warm up leg extensions in my book...i just want blood in there!)
Squats: 225x20, 275x15, 315x12, 365x8, this is a drop set..dont move let your partner take the weight off. Go right back down and try to get the same reps for the same weight. 315x12, 275x15, 225x20
And if you dont know how I squat then watch some tom platz videos!... I go unti my hams touch my calves of the shit dont count! Live2Train brought this up.. you DO get rest between sets! Well if you consider rest a few breaths while your partner takes the weight off!
Leg Press: each side weight. 5Px25, 7Px20, 8Px15, 9Px12, same as squats..dont fuckin move and let your partner take the plaes off and go back down. 8Px15, 7Px20, 5Px25
I HOPE YOU DONT THINK IT'S OVER! Time to move on to hacks.
Hack Squats: 2Px15, 3Px12, 4Px12, 4P+25x10, same as squats and leg press.. you know the drill.. stay on and go back down. 4Px12, 3Px12, 2Px15
Now it's time for the final movement. For the final movement I always use fst-7. By now your legs should be gone and any weight you can handle for 7 sets of 10-12 will vary! Some people keep the weight the same for fst-7 but I start light, move the weight up, then go back down.
Leg Ext (fst-7): 60x12, 80x12, 100x12, 120x10, 100x12, 80x12, 60x12
If you made it through this and can't still walk then I applaud you because each week I am crawling out the damn door. You are on your way to big ass quads now!