The following details my primary leg workout from this past Saturday - roughly 5 weeks to the Olympia. The workout was designed by my coach, John Meadows, with a few of my own modifications. Christina joined me for this workout at Kirkland Gold’s Gym. Here is what it included…
Seated Leg Curls
I used a Life Fitness unilateral seated leg curl so the weight listed is per each leg - FYI.
Set 1 x 12 reps with 40lbs
Set 2 x 8 reps with 50lbs
Set 3 x 8 reps with 60lbs
Set 4 x 8 reps with 70lbs
Set 5 x 8 reps + 4 forced reps with 80lbs
Set 6 x 8 reps + 4 forced reps with 80lbs
Set 7 x 6 reps + 4 forced reps with 80lbs
*The goal is to work your way up in weight doing sets of 8 reps until you hit a weight in which you fail around rep 8 and then have your training partner help you get 4 more forced reps. Be sure to flex hard in the contracted position on every rep. If you fail before the 8th rep on your last set or two that’s okay, but be sure to still get 4 forced reps. I counted this as 3 working sets.
Banded Leg Press
John didn’t call for bands, but I added two similar to these: https://www.elitefts.com/pro-monster-mini-restistance-band.html. My thinking was it would be easier to pull bands between sets for Christina to do her set than plates. Not everything I do is muscle growth specific, although I do like bands on the leg press we used - lol!
Set 1 x 20 reps with 2 plates/side + bands
Set 2 x 15 reps with 3 plates/side + bands
Set 3 x 12 reps with 4 plates/side + bands
Set 4 x 10 reps with 5 plates/side + bands
Set 5 x 10 reps with 6 plates/side + bands
Set 6 x 10 reps with 7 plates/side + bands
Set 7 x 10 reps with 8 plates/side + bands -> drop to 6 plates/side + bands x 10 reps -> drop to 4 plates/side + bands x 10 reps
*Be sure to keep your feet high and wide on this exercise today. Work your way up in weight doing sets of 10 reps, or as in my case I prefer to do higher reps on the first few sets while stopping well short of failure to get warm. The key is to control the eccentric portion of the movement until you get to a tough set of 10 reps. Once you hit a tough weight then do a drop set moving your feet to the middle of the platform with a more shoulder width stance for the first drop. On the second drop bring your feet lower on the platform and close together to hammer the vastus medialis.
Here is a video of the drop set:
[youtube=https://www.youtube.com/watch?v=nUgaGCbvKPc]
Bandbell E-MAXX Squats
John called for convention barbell squats, but I did them with my Bandbell bar and lower weight to save my lower back. Here is the bar I purchased: https://www.elitefts.com/bandbell-e-maxx-bar.html. I forgot some of the bands and had to use these for the 35lb plates: https://www.elitefts.com/pro-light-resistance-band.html. Christina did these along with a Sling Shot Hip Circle (https://www.elitefts.com/sling-shot-hip-circle.html) to force more glute minor activation.
Set 1 x 20 reps with 10lb and 35lb plates hanging
Set 2 x 20 reps with 25lb and 35lb plates hanging
Set 3 x 20 reps with 25lb and 35lb plates hanging
*The key regardless of the bar you choose is to go for higher reps and go non-stop to get a massive quad pump.
Here is a video of my first set:
[youtube=https://www.youtube.com/watch?v=BzxksPX2IUw]
Walking Lunges
Set 1 x 24 steps (12/leg) with bodyweight
Set 2 x 24 steps (12/leg) with bodyweight
Set 3 x 24 steps (12/leg) with bodyweight
*I love this exercise near the end of a workout. Take long strides, go down slow, gently touch your trailing knee, pause and then alternate legs.
Banded Stiff-Legged Deads
John called for barbell stiff-legged deads, but holding weight out in front of me bothers my lower back so I set this up instead.
Set 1 x 10 reps with bands only
Set 2 x 10 reps with bands only
Set 3 x 10 reps with bands only
*I used a narrower stance due to standing on an aerobic bench to ensure a greater stretch at the bottom. The bands deload at the bottom where the weight bothers my back and increases at the top. If you do these come up and flex your glutes and hamstrings.
Here is a video:
[youtube=https://www.youtube.com/watch?v=AgL2hUVk_1k]
That concluded this primary leg workout.
Train hard!
Mark