11 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. Warm up today was on a spin bike, just 5 minutes gentle spin to get some blood pumping into and through the legs Leg extension 1×15, 1×10-12, 1×8-10HEAVY…

4 – Legs

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo. 10 minute warm up. I did an incline walk on the treadmill for this for 10 minutes. Leg extension 1×15, 1×10-12, 1×10-12 HEAVY forced negatives (with partner) Squat…

It’s Leg day! (Or, try not to have chicken legs day! – for me)

As stated in my previous post, I’m currently training on my lunch break at work… Leg day with a short available time frame really becomes a struggle. So, here’s my workout for today: Warm up: WattBike – 5 minutes, progressively increasing intensity Leg Extension x15 Supersetted (SS) Lying Leg curl x15 (3 sets) 45sec Rest…

Legs ‘A’ Workout

   Warm up: 10 minutes spink bike, gradually increasing in intensity Full body dynamic stretches… My first exercises aim to fire up my glutes as I struggle most with engaging them and need them to grow! 1) Clams with weight plate Supersetted with Cable Kickbacks. 3 sets of 15 each side 2) Barbell Hip Thrusts….

Leg workout 2 of the week

More volume, less weight this time. BB Squat (13 sets) HEAVY! 3×10, 25 sec rest time 3×8, 25 sec r t 7×7, 25 sec r t Power bench step up (8 sets) 3x12el, 30 sec r t 3x10el, 30 sec r t 5x8el, 30 sec r t Hang cleans (10 sets) 5×8, 30 sec r…

Leg Workout

With a very basic gym available it takes a bit of creativity with the use of Barbels and Dumbbells for a decent workout. This is mine: Warm up: 10 mins spin bike 1) BB Hip Thrust 3×12-15, 45 second rest time. Tempo: 2/X/1/3 2) BB Squat 12/ 10/ 8/ 8/ 6/ 6/ 4/ 1-3 90…

Next weeks workout schedule

Now it’s “Bulking” season I’ll be hitting some heavier compound weights with slightly higher rest times enabling me to lift heavier at around 45-60 seconds. (Usually it’s 30 seconds tops, but this really strips your strength) Monday International…..Chest day! Haha. Doubled up with Back Tuesday Rest Wednesday Legs Thursday Core Friday Shoulders + finish with…

Pre-Ski holiday workout

With the ski season rapidly approaching the need to get holiday ready is now! Theirs no worse feeling than being half way down a slope and feeling like your legs have turned into molten lava and having to stop and sit down… So let’s turn to the good old 7 P’s… “Proper Planning and Preparation…

Why you should superset for quality lean muscle gains

There are various methods that people try to incorporate into their training in order to increase muscle mass whilst keeping their body fat low, ranging from heavy training coupled with light cardio or High Intensity Interval Training. But one method that has proved effective in yielding results is ‘supersetting.’ Here Myprotein.com explains what it is…

Killer leg workout!

Squats. (Weights provided are as an example) 100 x 12 …rest 2 minutes 110 x 10 …rest 2 minutes 130 x 8 …rest 90 seconds 135 x 8 …rest 90 seconds 150 x 6 …rest 90 seconds 155 x 6 …rest 90 seconds 160 x 4 …rest 60 seconds 162.50 x 4 Leg Extensions, Leg…

The Reeves Deadlift

As the star of Hercules, Goliath, and dozens of other bare-fisted, bare-chested adventure flicks, Steve Reeves helped lay the groundwork for latter-day action icons like Schwarzenegger, Stallone, and Van Damme. He also happened to be an accomplished bodybuilder during his day, winning the 1947 Mr. America and 1950 Mr. Universe titles during a brief but…

Leg – Hypertrophy

Lower hyp 5/12/12 Leg ext – 3x 12-15 30x 15, 50x 15, 62.5x 12 BB Squat – 3x 8-12 60x 12, 80x 10, 100x 10 DB Bulgarian weighted lunge – 3x 5-6el 20’x 8el, 20’x 8el, 24’x 6el S.leg leg press – 3x 8-12 60x 8el, 80x 8el, 80x 8el BB Str leg deads- 3x…