Utilize Both High & Low Reps On Leg Day For A More Impressive Set Of Wheels
This routine incorporates two leg-training days a week, one to develop a foundation of strength with rep counts of six and eight on wide-stance squats and front squats, respectively, and the other to encourage hypertrophy gains with higher reps. The selected exercises hit the legs in a variety of ways: Wide-stance squats target the inner quads, front squats de-emphasize the glutes to place more stress on the quads, and leg presses and extensions get the one-leg treatment to promote balance between sides.
If your knees give you trouble, descend only as far as you can without pain but continue to push yourself to go deeper. Start off light if you must and add weight as you grow accustomed to the wider range of motion. Not only will such persistence help build bigger quads, but you’ll also increase speed and strength in all lower-body activities. Train hard, accept the discomfort, break down those barriers and watch your leg training pay off big time.
The key to building size is maximizing range of motion on every rep.
Strength Day Exercise Sets Reps Rest Wide-stance squat 3 10-15 2 min. Front Squat 3 10-15 2 min. One-leg press 2 15-20 90 sec. One-leg extension 3 10-15 90 sec.
Size Day Exercise Sets Reps Rest Front squat 4 12 90 sec. One-leg extension 4 (1) 10 90 sec. Wide-stance squat 4 12 2 min. Leg press 2 35 (2) 2-3 min.
(1) Do one drop set on your last set.
(2) On both sets, preform at least 10 reps with your original weight,
then do one or more drop sets until you reach 35 reps.
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