Update: 5 weeks post pec tear. Things are going pretty well; started some light upper body training this week. I was able to do a full upper body workout, including some right pec with cable crossovers. Hopefully, will be in full swing in a few weeks, so I can get this off-season show on the road. I have been getting massage therapy once a week, which has helped immensely. I will keep you all posted of the progress.
This week, I am going to give you a quad workout that is sure to leave you damn near crippled for at least 4 days if done in its entirety with intensity. Weak stomachs need not bother!! This is a workout I’ve been employing for about a year now, doing it every two weeks. This workout is designed to be done every other week. It’s an all quad blow out implementing high volume and ascending weight, incorporated into giant sets. I feel it is important to perform these types of workouts to stimulate maximum muscle growth in my quads. I consider myself a hard gainer when it comes to legs, which forces me to work that much harder in order to achieve the results I desire.
To set the scene, I always train legs at American Family Fitness (I commonly refer to this gym as “The Beach”). This gym is located in Pontoon Beach, Illinois. If you are ever looking for a gym with a hardcore environment, jam-packed with every piece of equipment you can imagine, this is the place. I personally can’t train legs at any other gym. Each exercise is completed with no break until the entire giant set is complete, then I take approx. 2-3 minutes to get my breath. I also preload each machine with all my plates before each set so there is no delay with each exercise. Pace is the key to total quad exhaustion. It is best to do this workout during off peak gym hours since you will be monopolizing 5 pieces of equipment. I will often perform this routine on Saturday or Sunday evenings when the gym is desolate.
Giant Set #1
Hack squat: 2 x 45 lb plates/side, 15 reps
Leg press: 4 X 45 lb plates/side, 15 reps
Smith machine squat: 1 x 45 lb plate/side, 15 reps
Leg extensions: 80 lbs, 15 reps
Icarian plate loaded front squat: 1 x 45 lb plate/side, 15 reps
Giant Set #2
Hack squat: 3 x 45 lb plates/side, 12 reps
Leg press: 5 x 45 lb plates/side, 12 reps
Smith machine squat: 2 x 45 lb plates/side, 12 reps
Leg extensions: 90 lbs, 12 reps
Icarian plate loaded front squat: 2 x 45 lb plates/side, 12 reps
Giant Set #3
Hack squat: 4 x 45 lb plates/side, 10 reps
Leg press: 6 x 45 lb plates/side, 10 reps
Smith machine squat: 3 x 45 lb plates/side, 10 reps
Leg extensions: 100 lbs, 10 reps
Icarian plate loaded front squat: 3 x 45 lb plates/side, 10 reps
Giant Set #4
Hack squat: 5 x 45 lb plates/side, 8 reps
Leg press: 7 x 45 lb plates/side, 8 reps
Smith machine squat: 3 x 45 lb plates/side, 8 reps
Leg extensions: 110 lbs, 8 reps
Icarian plate loaded front squat: 4 x 45 lb plates/side, 8reps
On occasion I have gone up to a fifth set, at 6 reps, depending on how I’m feeling. I keep in perspective that I have to drive home and chase a 20 month old toddler around! So lately I conclude the workout with 3 sets of walking dumbbell lunges, I keep the weight at 50 lbs each hand for the three sets, because by this time I am spent. I usually find a clear path in the gym and do 12-15 steps each way. At the end of these I usually collapse in pure exhaustion.
This concludes my Quad workout. Like I said earlier, it is guaranteed to get results if done correctly. Please give it try and adjust the weights to your strength level, just remember it’s all about the pace of the workout. I can usually get this workout completed, barring any distractions, in about 45 minutes. Until next time be consistent, and stay balanced!
There’s a growing trend in the diet world, called flexitarianism. But … what does it mean to be a flexitarian? What foods does a flexitarian eat? Well, in this article, we’ll tell you everything you need to know. There’s certainly a lot of diets (...)
When you hear the term “free radicals” you may have no idea what that means or you may know it is somehow associated with antioxidants and your health. Whatever your knowledge is, we are here to explain all about what free radicals are and what they do to your body - the good and the bad. We will help you learn [...]