As this pic demonstrates:
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Put The Quads Up UGM
- Thread starter Poppy
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You are magnanimous. Battered old man knees!
Omegaman
Sponsor
@PHD and I just killed legs this afternoon … insane workout going to post it. If you guys are up for it, try it out and let us know what you think. Here is the workout, Eat your guts out guys. And if you did it, say you did it honestly or if you couldn’t finish. And remember one thing as PHD knows, it’t not about the weight on these, it’s the focus on contraction.
Quad Dom 1.0:
10 min warmup (cycle, incline walk or stairs on a nice easy warmup level)
15 minute quad, hamstring, hip, ankle, inner thigh stretching (Opening up the hips and ankles)
Exercise 1 - Pre-fatigue leg extensions pyramid up and down x 2 - 2 sets
warm-up with a few sets to get the knees greased up feeling good, high reps and strong contractions, slower tempo. Once warm, start with a weight and I’ll use my weight as examples:
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10 reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
170 reps total per set - If you need to stop for a moment to let the lactic acid drop off a bit stop then continue until you finish. Rest 2-3 minutes and repeat set cycle. after the last 10 reps of set 2 at 40lbs, I dropped down to 25lbs to hold and isometric contraction hard at the top until I fatigued out.
Exercise 2 - close stance hack squats and close stance leg press supersets
Make sure you place your feet on the more bottom portion of the hack squat enough to where your heel is still flexible and stays on the platform without lifting up. Keep your feet almost together maybe with a centimeter of separation from each toe. Do the negative on a 3-4 second tempo contracting everything hard and keep your heal on the damn platform if not stretch more of your gastros!!!, going down as far range of motion as you can, coming back up squeezing hard.
once you hit the rep range, head over to the plate loaded leg press with same stance style lower and together keeping the feet on the platform. Find a piston rhythm and do 30 reps. Here is what my superset looked like for you to understand the rep scheme:
1st set - 15 reps hack squat (0 weight)/30 reps leg press (1 45 on each side)
2nd set - 12-14 reps hack squat (25lbs)/30 reps leg press (2 45s on one side and 1 45 on the other I just added 1 plate)
3rd set - 10-12 reps hack squat (45lbs)/30 reps leg press (2 45s on each side)
4th set - Drop set 10 reps 75lbs/10 reps 45lbs/10 reps 0lbs hack squat machine/30 reps leg press (3 45s on one side and 2 45s on the other I just added one plate)
Exercise 3 - Mid-stance belt squat machine and walking lunges supersets
Note: If you do not have a belt squat machine use a smith machine
Get into a mid-stance position and turn your toes about 10-15 degrees. As you descend control the movement and contract everything hard from the bottom all the way to the top. As you go down try to open the hips by pushing the knees outward to avoid stress on the knee itself. Get down as deep as you can and drive up hard squeezing the hell out of your legs and ass.
Once finished, 30 steps total walking lunges. Here is my set and rep scheme:
1st Set - 15 reps 25lbs total/30 steps holding no weight in my hands
2nd Set - 12-14 reps 45lbs total/30 steps holding a 5lb weight in one hand
3rd set - 10-12 reps 70lbs total/30 steps holding a 10lb weight in one hand
4th set - Drop Set 10 reps 90lbs/10 reps 45lbs/10 reps 0lbs/30 steps holding a 10lb in EACH HAND
Exercise 4 - Unilateral machine leg press Inward stance and cable step-ups supersets
Note: If you dont have a cable step-up use just a bench and a dumbell
Start at the machine leg press and put that one foot on the lower and middle line of the machine where your angled inward a bit. Get as deep of a range of motion as you can while keeping the heal firm on the platform. A nice piston-style rhythm, then do the other leg.
Once done, head over to the step ups. hold the weight on the same side as the foot stepping up. With the opposite hand, make sure the bench or wherever you are you can hold something with that opposite hand. make sure you have some good hight to really stretch out those hams and glutes. step up and come down. Do the same leg until you finish all the reps, then switch to the other leg and finish. Here is my rep and weight scheme.
1st Set - 15 reps 110lbs each side/15 reps 35lbs in one hand as I’m doing the step-ups for each side
2nd Set - 12-14 reps 130lbs each side/12-14 reps 40lbs in one hand as I’m doing the step-ups for each side
3rd Set - 10-12 reps 150lbs each side/10-12 reps 45lbs in one hand as I’m doing the step-ups for each side
Final Bout - 1 set of a static ball squat contraction (Static hold)
By now you should be fucked if you’re not then lucky you. Find a swiss ball and head over to the wall, put your legs out in front of you, not too far, and keep your feet tight together. Come down JUST ABOVE KNEE LEVEL and hold as you squeeze for AT LEAST 60 SECONDS. Try to challenge yourself and go as long as you can so you can set a new record for yourself each time you do it to make it harder, but don’t puss out and do any less than 60 seconds.
By now your legs should be pumped to hell, go home get your nutrients and enjoy life for the next few days. If you’re feeling very tight you can get on the cycle for a light spin for about 5-7 minute cool-down.
I hope this helps some of you, if you have knee issues make sure you keep those reps slow and the weight less than more. Remember, FOCUS ON THE CONTRACTION!!! If you guys think I’m a pussy using the weights I did just tell me, but try it for yourself.
@PHD tag everyone you can, guys tag everyone you can on the forum to try this workout and give us your feedback.
Your Welcome
O
Quad Dom 1.0:
10 min warmup (cycle, incline walk or stairs on a nice easy warmup level)
15 minute quad, hamstring, hip, ankle, inner thigh stretching (Opening up the hips and ankles)
Exercise 1 - Pre-fatigue leg extensions pyramid up and down x 2 - 2 sets
warm-up with a few sets to get the knees greased up feeling good, high reps and strong contractions, slower tempo. Once warm, start with a weight and I’ll use my weight as examples:
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
55lbs - 10 reps
70lbs - 10 reps
85lbs - 10 reps
105lbs - 10 reps
85lbs - 10 reps
70lbs - 10 reps
55lbs - 10 reps
40lbs - 10 reps
170 reps total per set - If you need to stop for a moment to let the lactic acid drop off a bit stop then continue until you finish. Rest 2-3 minutes and repeat set cycle. after the last 10 reps of set 2 at 40lbs, I dropped down to 25lbs to hold and isometric contraction hard at the top until I fatigued out.
Exercise 2 - close stance hack squats and close stance leg press supersets
Make sure you place your feet on the more bottom portion of the hack squat enough to where your heel is still flexible and stays on the platform without lifting up. Keep your feet almost together maybe with a centimeter of separation from each toe. Do the negative on a 3-4 second tempo contracting everything hard and keep your heal on the damn platform if not stretch more of your gastros!!!, going down as far range of motion as you can, coming back up squeezing hard.
once you hit the rep range, head over to the plate loaded leg press with same stance style lower and together keeping the feet on the platform. Find a piston rhythm and do 30 reps. Here is what my superset looked like for you to understand the rep scheme:
1st set - 15 reps hack squat (0 weight)/30 reps leg press (1 45 on each side)
2nd set - 12-14 reps hack squat (25lbs)/30 reps leg press (2 45s on one side and 1 45 on the other I just added 1 plate)
3rd set - 10-12 reps hack squat (45lbs)/30 reps leg press (2 45s on each side)
4th set - Drop set 10 reps 75lbs/10 reps 45lbs/10 reps 0lbs hack squat machine/30 reps leg press (3 45s on one side and 2 45s on the other I just added one plate)
Exercise 3 - Mid-stance belt squat machine and walking lunges supersets
Note: If you do not have a belt squat machine use a smith machine
Get into a mid-stance position and turn your toes about 10-15 degrees. As you descend control the movement and contract everything hard from the bottom all the way to the top. As you go down try to open the hips by pushing the knees outward to avoid stress on the knee itself. Get down as deep as you can and drive up hard squeezing the hell out of your legs and ass.
Once finished, 30 steps total walking lunges. Here is my set and rep scheme:
1st Set - 15 reps 25lbs total/30 steps holding no weight in my hands
2nd Set - 12-14 reps 45lbs total/30 steps holding a 5lb weight in one hand
3rd set - 10-12 reps 70lbs total/30 steps holding a 10lb weight in one hand
4th set - Drop Set 10 reps 90lbs/10 reps 45lbs/10 reps 0lbs/30 steps holding a 10lb in EACH HAND
Exercise 4 - Unilateral machine leg press Inward stance and cable step-ups supersets
Note: If you dont have a cable step-up use just a bench and a dumbell
Start at the machine leg press and put that one foot on the lower and middle line of the machine where your angled inward a bit. Get as deep of a range of motion as you can while keeping the heal firm on the platform. A nice piston-style rhythm, then do the other leg.
Once done, head over to the step ups. hold the weight on the same side as the foot stepping up. With the opposite hand, make sure the bench or wherever you are you can hold something with that opposite hand. make sure you have some good hight to really stretch out those hams and glutes. step up and come down. Do the same leg until you finish all the reps, then switch to the other leg and finish. Here is my rep and weight scheme.
1st Set - 15 reps 110lbs each side/15 reps 35lbs in one hand as I’m doing the step-ups for each side
2nd Set - 12-14 reps 130lbs each side/12-14 reps 40lbs in one hand as I’m doing the step-ups for each side
3rd Set - 10-12 reps 150lbs each side/10-12 reps 45lbs in one hand as I’m doing the step-ups for each side
Final Bout - 1 set of a static ball squat contraction (Static hold)
By now you should be fucked if you’re not then lucky you. Find a swiss ball and head over to the wall, put your legs out in front of you, not too far, and keep your feet tight together. Come down JUST ABOVE KNEE LEVEL and hold as you squeeze for AT LEAST 60 SECONDS. Try to challenge yourself and go as long as you can so you can set a new record for yourself each time you do it to make it harder, but don’t puss out and do any less than 60 seconds.
By now your legs should be pumped to hell, go home get your nutrients and enjoy life for the next few days. If you’re feeling very tight you can get on the cycle for a light spin for about 5-7 minute cool-down.
I hope this helps some of you, if you have knee issues make sure you keep those reps slow and the weight less than more. Remember, FOCUS ON THE CONTRACTION!!! If you guys think I’m a pussy using the weights I did just tell me, but try it for yourself.
@PHD tag everyone you can, guys tag everyone you can on the forum to try this workout and give us your feedback.
Your Welcome
O
Rusty
VIP
Thanks for taking the time to post that. Wow!!! I know I cannot do all that the first time or so. Even prior to injury. I will make an effort to go as far as I can until my body tells me to stop. Not because I’m tired but when shit gets too tight and feels dangerous. I do hope to make it to a point where I can finish that My goal by summer. We will see.
Omegaman
Sponsor
Guys you can aways make it easier to start with, like doing one set of only the first exercise instead of the deuce. You can also take out the drop sets on the last set or void the last set altogether until you can get through the routine on a handicap progressively adapt. I’m saying for some of you jump in and try this if it’s up your alley and want to challenge yourself. If you’re a weekend warrior and haven’t trained leg in awhile or trained in awhile in general, you may want to take my the mods into consideration. Before each set try and get your heart rate back into the 120’s if you’re not a stim fiend, best way to measure rest time. I like to wait for my heart rate gets back into the 120’s and start again. As you improve on this your rest time will decrease. Hypertrophy, muscular endurance and overall health.
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