High Intensity Leg Workout To Build Big Legs -
is Turk and we are at the Xtreme Edge Gym in Beaverton, Oregon for
the first set in today's high intensity leg workout. We have a new
guy who is going to be working out with us today. His name is Chris
Finch and he is a bodybuilder that is training for an upcoming show.
The first exercise in today's leg workout is going to consist of
leg extensions and then we are going to roll right into partial
hack squats with slow reps and then we will finish up the workout
with regular squats on the smith machine. On the smith machine squats,
Chris will be pausing at the bottom of each repetition to really
burn out his quads. This giant set is the first set of our leg workout
which will target the quadriceps muscles primarily. Make sure to
2 of our high intensity leg workout which we will target the
hamstrings and this workout will also include 3 different exercises
in the second set of our high intensity leg workout.
High Intensity Leg Workout - 1st Exercise (Set
The key to the first exercise in our workout today is to keep constant
tension on the quads while doing this movement. So, the weight stack
should be constantly moving during the entire range of the set.
Do not rest and let the stack come back down and hit the rest of
the weights since this will eliminate the constant tension principle
we are going after. The other important factor with this exercise
is that we will be going to absolute positive failure on this set.
You want to really focus on burning out your quads and go all the
way to failure. If you slow down and stop during the exercise, terminate
the set and move onto the next exercise.
High Intensity Leg Workout - 2nd Exercise (Set
We are doing these hack squats using super slow reps along with
a partial movement in order to target the vastus medialis (VMO)
or what is also called the "teardrop" muscle of the quadriceps.
You will be using a partial range of motion on this exercise so
you only want to focus on going down to about 30 degrees which will
hit the vastus medialis muscle very well. You also want to focus
on super slow repetitions, so make sure to go down and lower the
weight (eccentric portion) in 8 seconds and then back up (concentric
portion) in another 8 seconds. You really want to focus on keeping
constant tension on the quads with this exercise.
High Intensity Leg Workout - 3rd Exercise (Set
Smith Machine Squats
The key to this exercise is to pause at the bottom of each repetition
which will cause your quadriceps to really work on this movement.
When you lower the weight to the bottom position, pause for 1-2
seconds and then explode back up to the starting position. Try to
force yourself to go to absolute positive failure on this exercise
and really push yourself. Since this is your third exercise in this
giant set, your quads will be absolutely burning but just focus
on pushing through the pain and making your legs grow! Its always
good to have a spotter to assist you if you need any help while
you perform this exercise.
Make sure to watch part
2 of our high intensity leg workout which will include the second
set where we target the hamstrings muscles with 3 different exercises
that includes stiff legged deadlifts, leg presses and barbell lunges.