• Welcome to MuscleMecca Bodybuilding Forums

    Do you love bodybuilding and events like the Olympia and the Arnold Classic? Are you interested in Bodybuilding, Fitness or building muscle? If so check out and join our bodybuilding forum! Musclemecca bodybuilding forums is one of the oldest and most popular bodybuilding, fitness forums! Some members of Musclemecca include Phil Heath, Ronnie Coleman, William Bonac and More! We have over a million bodybuilding videos, pictures and articles and many helpful bodybuilding enthusiasts to answer questions and give you advice on building muscle! See You In the bodybuilding forums!

  • musclemecca does not sell or endorse any bodybuilding products. Do not sell any bodybuilding products through musclemecca bodybuilding forums.
    Musclemecca has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
Tazzo Bodybuilding Gear

High & Low Reps On Leg Day For A More Impressive Set Of Wheels

COACH

Mecca V.I.P.
VIP
Joined
Oct 25, 2007
Messages
6,569
Points
48
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.




brianmoss550.jpg


The key to building size is maximizing range of motion on every rep.
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 Workout

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.




Notes

(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.
 
Last edited:

ironfreak

Well-known member
Member
Joined
Apr 18, 2011
Messages
98
Points
6
[
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.


The key to building size is maximizing range of motion on every rep.
[/INDENT]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 Workout

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.




Notes

(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.
[/QUOTE]

AWESOME! but what if strength is not the issue & want to go for Size.
 
Similar threads

Similar threads

Top