The following details my leg workout from last Saturday morning at Kirkland Gold’s Gym. My new favorite loading parameter for increased intensity is short rest breaks. It allows me to use lighter weight, but still challenge myself. The burn is intense and today was no different. Here is what I did…
Hammer Strength Single Leg Curl
I did a few warm-up sets before starting the following - FYI.
Hammer Strength Single Leg Curl for 6 sets of 6 reps with three 25’s each side
*I alternated back-and-forth doing 6 reps with one leg and then 6 reps with the other until I completed 6 sets for each leg. Use perfect form even if it means you hit failure towards the end.
Reverse Banded Hack Squats
I did several sets of 10 reps working up to the weight listed below. These are the bands I used: https://www.elitefts.com/pro-light-resistance-band.html.
Hack Squats for 6 sets of 6 reps with four 45’s each side
*As many of you know I cannot do exercises causing direct spinal compression due to my lower back. Hack squats due to the angle and my ability to kind of tuck my pelvis under for better alignment is my go-to exercise to mimic squats with any semblance of weight. Anyway, perhaps because I stay really tight through my midsection and use a very deliberate rep tempo, this exercise puts a massive amount of tension on my quads. The key here is to perform 6 perfect reps, rest 20 seconds and go again. Keep going like this until you’ve reached 6 sets of 6 reps. Man, my quads were on fire to the point of naseousness by the end. Have fun!
Lying Leg Curls
Adding a little different variation, I went back to another hamstring exercise today - FYI.
Lying Leg Curls for 6 sets of 6 reps with 90lbs
*Keep your hips forward into the pad and don’t arch your back. Perform perfect reps and take 20 second rest breaks between each of your 6 sets.
Leg Press
Again, I did several feeder sets of 15 reps working up to the weight listed below - FYI.
Leg Press for 6 sets of 6 reps with 7 plates/side
*The key here is to continue taking short rest breaks, but you’re going to cut the time in half. Only take 10 second rest breaks between all 6 sets.
Here is a video of the first couple rounds:
[youtube=https://www.youtube.com/watch?v=cwLDkr-HWz0]
Alternating: Leg Extensions & Walking Lunges
Leg Extensions x 8 reps with 190lbs
Immediately followed by…
Walking Lunges x 8 strides per leg (16 total) without weight
Immediately repeat…
*One more quad-focused exercise and then walking lunges to stretch everything out. You should be gassed by this point so only 2 rounds here.
That concluded this leg workout.
Train hard!
Mark
Yes, that's a possibility. However, you would probably need to cut down the number of exercises or do alternating or giant sets. I follow John's meta-program in terms of primary and secondary training days, but have implemented my own exercises for each. Density training usually is included in both primary and secondary days, with secondary days simply having fewer exercises.
I hope this helps!
Mark