45 Minute Quad Session done yesterday morning in my first session followed by 15 minutes of an Incline Walk. 1st Exercise: Seated Leg Extension 3 Sets ->15 Reps with a 3 second eccentric & concentric phase, followed by 15 reps (of 1/2 reps/ partial reps, to exaggerate muscular blood flow and create an onset of INSANE muscle pumps in the quadriceps) 2nd & 3rd Exercise: Seated Leg Press & Single Leg Press 3 Sets **Seated Leg Press (Power Pause technique, holding at bottom for a 1-2 count and then powering up HOWEVER remaining with a bend at the knee to increase muscle tension and prevent pressure on knee joint) SUPERSET into Single Leg Press (With a rest Pause, constant tension and no lock out of knee once again). ->15 Reps on Seated Leg Press, 10 Reps on alternate leg followed by 5 reps on alternate legs 4th Exercise: Hack Squat **5 Second Eccentric phase (Lowering), 2/3 second HOLD at bottom and explosive concentric phase whilst keeping tension on quadriceps and never locking out at knee. -> 10 Reps 5th Exercise: Seated Leg Extension 1 Set ** Toes Angled inwards to create more muscular tension directed towards outer head of quadriceps. -> 20 Reps, REST 10 seconds, 15 Reps, REST 10 Seconds, 10 Reps REST 10 seconds & 5 Controlled SLOW Reps Eccentric & Concentric phase.
Posted on: Tue, 09 Dec 2014 08:19:17 +0000
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