The following details my leg workout from Saturday morning at Gold’s Gym in Kirkland. Chris Cotner and I continue to train together. I implemented an antagonist training approach based on some research which concluded that your central nervous system remains more activated by training antagonistic muscles rather than simply resting between sets of the same exercise. Here is what we did...
Lying Leg Curls Alternate w/Leg Extensions
Perform several rounds of warm-ups before doing the following:
1st Working Set
Leg Curls x 8 reps with 110lbs
Leg Extensions x 8 reps with 210lbs
2nd Working Set
Leg Curls x 8 reps with 125lbs
Leg Extensions x 8 reps with 230lbs
3rd Working Set
Leg Curls x 8 reps (forced) with 140lbs
Leg Extensions x 8 reps with 250lbs
4th Working Set
Leg Curls x 6 reps (forced) with 150lbs
Leg Extensions x 8 reps with 270lbs
*The key here is to alternate between exercises, but not so much as a superset. Do one exercise, rest 30 seconds, do the other exercise, rest 1 minute, do the first exercise again. Use perfect form. I did not a strength difference performing sets in this manner.
Reverse Banded Hack Squats Alternate w/Seated Leg Curls
The seated leg curl machine was a unilateral Life Fitness machine so weight listed is per each leg - FYI. I used this band: https://www.elitefts.com/pro-light-resistance-band.html on the hack squats. I performed 3 feeder sets on hacks before doing the following:
1st Working Set
Reverse Banded Hack Squats x 8 reps with 3 plates + 25lbs/side
Seated Leg Curls x 8 reps with 80lbs
2nd Working Set
Reverse Banded Hack Squats x 8 reps with 4 plates/side
Seated Leg Curls x 8 reps with 90lbs
3rd Working Set
Reverse Banded Hack Squats x 8 reps with 4 plates + 25lbs/side
Seated Leg Curls x 8 reps with 100lbs
4th Working Set
Reverse Banded Hack Squats x 8 reps with 5 plates/side
Seated Leg Curls x 6 reps (forced) with 110lbs
*We each performed our set on hacks and then went over and did our set on seated leg curls. Strength stayed up training in this manner, but we still had to assist each other with forced reps on the seated leg curls.
Leg Press Alternated w/Dumbbell Stiff-Legged Deads
1st Working Set
Leg Press x 15 reps with 6 plates/side
Dumbbell Stiff-Legged Deads x 8 reps with 65lbs
2nd Working Set
Leg Press x 15 reps with 8 plates/side
Dumbbell Stiff-Legged Deads x 8 reps with 65lbs
3rd Working Set
Leg Press x 12 reps with 10 plates/side
Dumbbell Stiff-Legged Deads x 8 reps with 65lbs
4th Working Set
Leg Press x 10 reps with 11 plates/side
Dumbbell Stiff-Legged Deads x 8 reps with 65lbs
*Work up to a tough set of 10 on leg press and then take your time going over and doing sets of 8 on dumbbell stiff-legged deads. I use lighter weight and focus on the stretch on the stiff-legged deads due to my lower back, but adjust weight as per your ability.
That concluded this leg workout.
Train hard!
Mark