Get extreme gains with this hard core leg blast!
If your goal is stronger, leaner more toned and developed leg muscles you've come to the right place. This workout will really shock your system and demand gains!
Follow these steps to the ultimate leg blasting workout!
1. GOOD FORM AND FULL ROM
This is even more important on leg day! Good form and full ROM (Range Of Motion) are essential to get the optimal befits out of your exercises, and avoid injuring yourself. You want a full extension and a full contraction every rep. Always focus on the muscle being worked (Mind-Muscle Connection) and control your tempo. I rarely use a set tempo, just always keep the weights and movement under control.
With that being said, at the end of the sets, it's OKAY to comprise form a little to get those last 1-2 reps out. We want full effort here, no slacking!
2) PYRAMID YOUR WEIGHT UP
Start light and increase your weight as you go. For leg exercises you definitely want to be warmed up and ease into the heavy sets. Typically I will increase my weight as I decrease my reps, you'll see the outline below. If the exercise is 4 sets of 15, 12, 10, 8 then usually I am increasing my weight along the way. Sometimes its just once, sometimes it's every set. You can assess this as you go along, always trying to reach a point of failure with your desired reps, of course on exercises like squats be cautious and have a spotter or safety bars. The reps per set should be a ball park! If you get to 10 and have 2 more in you, then hit a few extra reps, and then increase the weight for the final set. Don't let the counting get to your head, during your workout you can always improvise and adjust. For optimal results we must train at our optimal level.
3) VARY YOUR STANCE
It can be beneficial to use a few different stances during your exercises to target the various parts of the quads/hamstrongs/glutes. This will help with overall development of the muscles.
In the workout below, different angles can be used. It's always a good idea to vary these (ie. foot placement during squats and leg press). Also note, if a specific position doesn't feel comfortable then adjust to one that feels more comfortable and natural. If you feel an unwanted strain when using a specific piece of equipment or movement, stop and adjust.
THE WORKOUT
I usually rest 45-90 seconds between sets. Always trying to push myself till failure each set. My warm up always consists of a few sets of walking lunges.
During my working I always mix 1 scoop of ENDURE BCAA with 24oz of ice cold water in my eFlow Shaker! I definitely feel the increased pump from the Citrulline and Arginine, along with the improved endurance and recovery.
| WORKOUT 1: LEGS & CALVES | SETS X REPS |
|---|---|
| Walking Lunges | 4 X 20 |
| Squats (warm up 2 light sets) | 4 x 15,12,10,8 |
| Leg Press | 4 X 15,12,10,8 |
| Straight Leg Deadlift | 4 X 15,12,10,8 |
| Leg Extensions (super set with leg curls) | 4 X 15,12,10,8 |
| Lying Leg Curls (super set with leg extensions) | 4 X 15,12,10,8 |
| Standing Calf Raises | 3 X 15-20 |
| Seated Calf Raises | 3 X 15-20 |
Optimize your performance and fuel your workout with eFlow Nutrition!
My Fav Supp For Leg Day - ENRAGE EXTREME
Author:
Eric Wolfe
B.S. CPT. AFAA. AFAA Advanced.
Founder of eFlow Nutrition
IG @ewolfe08
Facebook.com/EricWolfe08
Team eFlow Athlete Profile
