An All Out Assault For a Wicked Set of Wheels
Read it and weep. This program is brutal! It's beyond painful. In fact, it's so tough, it's almost obscene! If the notion of overtraining is an issue for you -- turn off the page. This routine is for the guy who isn't afraid to inflict some serious stress on his thighs and force them into growth! And that, it will definitely do. But it's gonna hurt ya.
ARE YOU TOUGH ENOUGH?
Under normal circumstances, legs are the toughest bodypart to train, which is why they're so often neglected. They're also easy to ignore. (Hey, just don't look down). Now, I know what you may be thinking, "I never skip a leg day!" But the fact that you train legs as often and as long as every other bodypart isn't enough. Legs require considerably more effort because they're so much stronger than any other bodypart. Yet, just because you can push more weight with your legs than you can with your arms doesn't make it any easier. That increased workload makes it more strenuous to the endocrine system in general. That's why you can actually get nauseous after an intense leg session and the routine being proposed here is most definitely intense. But it works. Do you have the stomach for it?
If you're still up for the challenge, this is what you'll need to do. First off, it's necessary that you not train the day before working legs. You want maximum energy for the task at hand. It would also be a good idea to take the following day off. You should be so depleted from this workout that you're going to need it!
The workout will consist of 4 tri-sets executed in a back to back fashion. That's 8 tri-sets, or a total of 24 individual sets. What's that you say? Sounds like a lot? Tell me something I don't know. Anyway you slice it, when you want to blast a muscle group into new growth, it will require a more voluminous workload. The "heavy weight/low rep" method, in which you bring each set to total failure, thereby negating the need for multiple sets, just doesn't apply to legs. You can only go so heavy before you risk a rupture, annihilate your knees, or blow out your back. The only answer is sets and reps -- and lots of 'em. Don't think this means using little pussy weight. You need to go heavy AND do high reps. (Sound's like fun, doesn't it?) Even many advocates of HIT (high intensity training) agree that legs respond better to higher reps. And that's what you're going to do.
Each tri-set will consist of the three movements. The first will be a set of 20 rep squats. The second will be a heavier lower rep movement. The third will be a repeat of the first -- 20 full rep squats. This tri-set is performed with no rest in-between sets! Getting scared yet?
GENTLEMEN, START YOUR LIMPING
Naturally, high rep squats must be performed with a much lighter weight than you would normally use. The intention of the first set is to flush the legs with blood and get a pump. The second set will be the "main stress" set -- a heavy compound move that will engage all the major muscles. The final squat set will bring blood flow back into the legs, removing lactic acid saturating them with nutrients. Due to the excessive stress on the entire body, this procedure is extremely anabolic. And oh yeah, it hurts like hell.
Here's the run down of the entire workout:
- Tri-Set One:
Start with twenty reps of full range squats. Follow immediately with a set of slow, deliberate Leg Extensions. Obviously, you won't be able to handle very much weight after the squats but go with as heavy a weight as possible while avoiding all momentum. Slow and steady is the key. Shoot for 4-6 smooth reps or just short of failure, which will come pretty quickly. Once completed, do another 20 reps of squats. Even if you can only use the weight of the bar, even if you can't use any weight and all and you're just doing deep knee bends – do it! Don't stop until you complete the set. That's one. Rest for 4 minutes and continue on.
- Tri-Set Two:
This time you'll do twenty reps of full squats followed immediately by heavy slow Hamstring Curls in the 4-6 rep range, followed immediately by another 20 reps of squats. Rest for only 2 minutes. Keep the intensity!
- Tri-Set Three:
Another twenty reps of full squats followed immediately by slow Leg Presses in the 6-10 rep range followed by another 20 reps of squats. Now you can rest for up to 5 minutes. It's time for the last mile, so go all out!
- Tri-Set Four:
Twenty reps of full squats followed immediately by steady Hack Squats. Accentuate the slowness of the pace in both the concentric and eccentric motion. They should each be at 4 seconds up and 4 seconds down. Work in the 6-10 rep range and finish up with another 20 reps of squats. If you can do more than 20, go for it!
Normally this would be enough for most mortals but if you want the deluxe "he-man" version, rest for 10 minutes and repeat the entire sequence. As you can see, this routine is relentless. Due to its punishing properties, it's meant to be conducted for a total of no more than one session a week for six weeks. After that, train legs as you would normally. After this torture session your old leg workouts should seem like a day at the beach!
NO CRYING ALLOWED
Don't say you weren't warned. This program isn't for everyone. It's strictly for the fiercest of warriors who will stop at nothing to possess thick, powerful "tree trunk" legs with cuts and folds like layered cables running throughout. Don't be surprised to find an inch or two more on the tape measure as well. As an additional benefit, you'll develop extraordinary stamina and glutes as tight as steel. And if anyone says you need to still do cardio to increase your heart rate, you have my permission to smack them in the head!
This routine will test your lung power far beyond anything you've ever imagined! Have you got what it takes? There's only one way to find out. The next time you're up for a challenge try this vicious tri-set routine and bomb your legs to oblivion! To those who are about to fry their thighs, we salute you.
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