The following routine is from Dan.
Every I know who has tried this has seen immediate and continual results. I have always had strong legs and I could always beat out any competitors so I constantly searched for new ways to pack on mass and strength so that I could remain the best.
|Routine Type||1 Day Workout - Legs|
|Level||Intermediate - Advanced|
|Purpose||Strength / Muscle Mass|
|Target||All individuals with skinny legs|
-seated Single leg extensions (quads)
-laying on stomach single leg hamstring extensions (hamstrings)
-incline leg press
Monday - Thrusday
|Exercise||Sets and Reps||Notes|
|Light Cardio /Warm Up (include stretching)||10 Minutes|
|Single Leg Extension||5 x 6 plus reps|
|Single Leg Curl||5 x 6 plus reps|
|Leg Press||5 x 6 plus reps|
Start out with a moderate weight and continue to raise it on until the 5th and final set (on the fifth set, drop the weight 25% or more and preform as many repetitions as possible with the best form).
The following are done in ONE set without rest in between exercises (consider is a superset):
First set; single leg quad extensions (with only your right/left leg and then alternate to opposite leg)[6+ reps/leg], single leg hamstring extensions (right/left leg first and then switch)[6+ reps/leg], followed up immediately by the incline leg press [as usual, use both legs with normal form going until legs are around 90 degrees or so with a slight pause at the bottom and controlled push back up [8+ reps], immediately followed up by placing your toes on the botom corners of the platform they're usually on and raise the weight only 1-2 inches above the pegs it was resting on [15-20 quick reps]
Congrats on completing your FIRST set! Continue to raise the weight and repeat for sets 2,3, and 4. Drop the weight on the last set and go until failure with everything.
The key to this INTENSE training is using one leg at a time. When using both legs, one tends to compensate for the other. On the incline, try to use both legs together without one leg being more dominant.
I like to follow this workout up with any kind of soleus work to complete my leg day. Aim to complete this full workout within 20-45mins.
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As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
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