LEG DAY: A New Approach

I will be the first one to say that I do not often perform body building type split workouts ie chest, back, arms, shoulders, legs. Now there are different variations and intensity levels based on experience, goals etc but a typical leg workout would look something like this:
Back squats x12, 10, 8, 6 reps

Leg press x 12, 10, 8, 6 reps

Laying hamstring curls x 12, 10, 8, 6 reps

Seated hamstring curls x 20
Seated leg extensions x 20
Superset x 3

Standing calf raise x 20
Seated calf raise x 20
Superset x 3

This program if done at the proper intensity with indeed build leg muscle. What you won’t be building is strength , power, stability and functional motion.

I train lower body at least twice a week. One workout centres around deadlifts and one around squats. Instead of a traditional pyramid set plan, I prefer a 4 x 4 or 5 X 5 strength plan. It incorporates more central nervous system (CNS) stimulation which in turn will increase strength.

I base the rest of my program on increasing power, leg stability and plains of motion. This workout incorporates real world movement patterns and build better neuro muscular connections.
Here is a sample workout:

Back squats 5 x 5 @ 75-80% of 1RM

Bulgarian split squats 3 x 8-10 reps 4010 tempo
Romanian  deadlifts 3 x 8-10 reps 4010 tempo
Super set

Standing broad jumps x 6
Skater hops x 20
Superset x 3

This program will not only build you muscle but will increase your strength, power, agility as well as your conditioning.  The more muscle fibres we can recruit per exercise the better. Also by using different rep ranges from 5 to 20 we can train all of our types of muscle fibres. Your quads, hamstrings and glutes will be toasted and we gwt all the calve work we nees by adding the jumping movements. As an added bonus this workout should have you out of the gym way before the first program.
Try this on your leg day for a change of pace and see the improvements that follow.
Crush it!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s