Here’s the leg routine that got me one of the best set of pins this side of the Shannon. For me, the most important thing when it comes to growing and developing your legs is consistency. Although I still dread doing them every week, I haven’t skipped a session in over 2 years. I recently brought a mate for a leg session with me. This guy is in serious nick and would train at a very high level but after just the second set of squats he was gasping for air and at the end of the session he was a broken man. You really need to push past your threshold for pain and use every ounce of energy in your body. I’ll be making more videos and posts in relation to legs, training etc but for now here’s my current routine :- Back squats - 12, 10, 8, 6, 20 reps (get a spotter for these, you should be on the verge of failing or failing on the last few reps) Front squats - 4 * 10-15 (the most under-rated exercise in terms of overall quad development, see video below) Dumbbell walking lunges - 4 * 12 each side Leg extensions - 5 * 12-15 (last set drop-set) Leg press - 4 * 12/to failure (complete 12 reps, then drop weight to failure on every set) Single leg hamstring curls - 5 * 10-15 each side Calf raises - 5 * 15-25 For back squats take a 60-90 second break, everything else 45-60 seconds. Focus on form and getting nice and deep. Bad habits are difficult to break so give it time and then look to increase the weight. Don’t be ashamed to have a little cry once you’ve finished.
Posted on: Sun, 27 Jul 2014 19:07:35 +0000
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