I'm a big believer that actions speak louder than words. Basically, I practice what I preach. I do not ask clients to do workouts that I would not do.
Here's a sample bodybuilding leg workout. I have grown my quads the best using higher reps on legs (8-12 rep range), versus doing super heavy training. Basically, I train them until they hurt. I usually am very sure the next few days!
I always start with a pre-exhaust to get things moving. For this workout, I started with leg extensions as my blood flow exercise. I began with 50 reps. Then I added weight and did 30 reps. I squeezed my quads hard at the top of each rep. I continued to up the weight and decrease reps until I could only do 8 reps.
Once I finished leg extensions, I moved on to front squats. I have been trying to get back into these. I have a fairly bad shoulder injury (Rotator cuff stuff), so back squats are out. I can get some good quad and glute stimulation from front squats still, thankfully.
I did a light set of 12 with 135, a light set of 8 with 185, then 3 sets of 5 (my heavy compound), with a 90 second rest between sets. They were rough. Because my legs were so full of blood from the leg extensions, each rep was extra brutal!
I stayed on the rack after front squats. The gym I go to is always super crowded. Once you get a rack, you need to do everything you can there. You might not get it again.
My next exercise was barbell lunges. I did a CNS warmup again, then completed 3 sets of 8.
I like to do a couple of "warm up" sets before my working sets. This adapts my CNS and helps me complete each set to the best of my ability.
Finally, to really finish off my quads, I completed 8 sets of 12 V Squats. I normally don't do these, but all the hack squat machines were taken. It ended up working out.
Notice, on these I do not hit full depth. I am focusing on quads here, not glutes. If I went full depth, I would put more tension on my glutes and remove tension from my quads. Thus, I do about a 95% ROM on V squats.
I am a firm believer that men need to train glutes. No woman wants a guy with a pancake butt. Plus, it says you take care of yourself. It also generally precedes good posture, which is necessary when it comes to forming positive impressions on those around you. Having a strong pair of buns even helps decrease back pain. More on that later.
My first glute exercise was tough: reverse leg press. I do these single leg. I could only do the sled, no extra weight. The exercise itself was very awkward. However, for stimulating your glutes, it is very effective. That said, if you are not experienced, don't attempt this exercise. It is NOT for beginners. I did 2 sets of 8 on these.
Next, I did machine glute kickbacks. Beginners and intermediates, this is a great sub for reverse leg press. It is essentially the same movement.
Contrary to what you see the fitness influencers do on IG, don't fully extend your leg. Instead, use your glute muscle to curl the weight up. It's hard to explain. Watch the video or email me for info (philip.archibald22@gmail.com). I did 2 sets of 8 on these as well.
Finally, I did some therapeutic exercises for my lower back.
I did 1x10 each of the following:
Straight leg glute raise
Inside circles
Outside circles
Bent knee glute raise
I do these to prevent lower back problems. Having strong glutes and hip flexors is key to not having back pain.
Well, that's it! I hope you will take a crack at this workout. Like I said, if you have questions, just email me at philip.archibald22@gmail.com
I will respond promptly!
Pre workout I use:
1 scoop Woke AF 30 minutes pre workout: Purchase Here
My pump stack (I sip this during my workout):
1 scoop Arginine Extreme, 1 scoop Mass Impact: Purchase Here
1 scoop Karbolyn: Purchase Here
Comments