4 week leg explosion workout

WorkoutGuru · 07-07-2008, 05:48 PM

Week 1: Overall Mass Focus
-Low-Bar Squat (bar lower than traps, put more emphasis on hams and glutes): 4 sets, 6-12*
-Leg Press: 4 sets, 6-12
-Hack Squat: 4 sets, 6-12*
-Leg Extension: 3 sets, 10
-Romanian Deadlift: 3 sets, 12
-Leg Curl: 3 sets, 10*

Week 2: Teardrop Focus
-Leg Press: 4 sets, 6-12
-Smith Machine Front Squat: 4 sets, 12*
-Leg Extension (toes out): 4 sets, 10*
-Glute-Ham Raise: 3 sets, 10
-Seated Leg Curl: 3 sets, 12

Week 3: Outer Sweep Focus
-Hack Squat: 4 sets, 6-12
-Smith Machine Front Squat: 4 sets, 6-12*
-Leg Extension (toes in): 4 sets, 10*
-Standing Leg Curl: 3 sets, 12
-Reverse Hamstring Curl: 3 sets, 12

Week 4: Separation Focus
-Leg Extension: 1-2 sets, 20*
-Leg Curl: 1-2 sets, 20*
-Squat: 4 sets, 12-20*
-Leg Press: 4 sets, 12-20*
-Jump Squat: 3 sets, failure
----superset with
-Wall Squat: 3 sets, 1 min. hold
-Leg Extension: 1 set, 100**
-Leg Curl: 1 set, 100**

*Choose a intensity technique (partial reps, forced reps, drop sets, rest-pause) and use it only on the last set
**If you fall short before 100 reps, rest, in seconds, as long as the number of reps you fell short. So if you got 70 reps, rest for 30 seconds, then continue in this manner until you reach 100.

I'm starting this workout this week and I'll let you guys know how it goes. Just wanted to share this with everyone. Feel free to put in your 2 cents as I appreciate any input. Thanks.

FronttaBackThickness · 07-07-2008, 10:35 PM

i read that yesterday in the gym
was it muscle and fitness
or flex?

WorkoutGuru · 07-08-2008, 01:42 AM

Muscle & Fitness August issue. Just thought I would share it with all the guys that don't have the magazine, it's a pretty decent leg workout, and you can reference back to this thread whenever and wherever you want.

KM · 07-08-2008, 01:52 AM

I honestly, not bashing this, could be a kick ass routine but don't dig this. Usually in my eyes, simpler the better. Just don't see why all is necessary? If you wanna focus on certain sweeps on your legs, hit different angles on the squats (front, back, toes in, frog, etc) and heavy on the remainder of the workout and you should have complete development.

May not agree with me? On you man just saying. The basics always win. Could change if legs are a weak point and other methods failed.

Could always give it a try and see what comes of it.

**moorey** · 07-08-2008, 06:45 AM

Quote:

Originally Posted by WorkoutGuru

Week 1: Overall Mass Focus
-Low-Bar Squat (bar lower than traps, put more emphasis on hams and glutes): 4 sets, 6-12*
-Leg Press: 4 sets, 6-12
-Hack Squat: 4 sets, 6-12*
-Leg Extension: 3 sets, 10
-Romanian Deadlift: 3 sets, 12
-Leg Curl: 3 sets, 10*

Week 2: Teardrop Focus
-Leg Press: 4 sets, 6-12
-Smith Machine Front Squat: 4 sets, 12*
-Leg Extension (toes out): 4 sets, 10*
-Glute-Ham Raise: 3 sets, 10
-Seated Leg Curl: 3 sets, 12

Week 3: Outer Sweep Focus
-Hack Squat: 4 sets, 6-12
-Smith Machine Front Squat: 4 sets, 6-12*
-Leg Extension (toes in): 4 sets, 10*
-Standing Leg Curl: 3 sets, 12
-Reverse Hamstring Curl: 3 sets, 12

Week 4: Separation Focus
-Leg Extension: 1-2 sets, 20*
-Leg Curl: 1-2 sets, 20*
-Squat: 4 sets, 12-20*
-Leg Press: 4 sets, 12-20*
-Jump Squat: 3 sets, failure
----superset with
-Wall Squat: 3 sets, 1 min. hold
-Leg Extension: 1 set, 100**
-Leg Curl: 1 set, 100**

*Choose a intensity technique (partial reps, forced reps, drop sets, rest-pause) and use it only on the last set
**If you fall short before 100 reps, rest, in seconds, as long as the number of reps you fell short. So if you got 70 reps, rest for 30 seconds, then continue in this manner until you reach 100.

I'm starting this workout this week and I'll let you guys know how it goes. Just wanted to share this with everyone. Feel free to put in your 2 cents as I appreciate any input. Thanks.

It will be interesting to see the results, it is what it is IMO a routine to shock the muscles into confusion over a short period, using the techniques over a proolonged period would IMO lead to overtraining, but for the 4 week period, I reckon it should work on some level dependent on the individual involved

FronttaBackThickness · 07-08-2008, 11:30 AM

i ran across it didn't tickle my pickle
but ima alternate the basics kind of guy
with minor adjustments similar to what km suggested.
but when all else fails,
routines such as these could definitely play a role as a bridge between and a break from the basics.
but only, like km said, if it's a weakness.
if it aint broke don't fix it.
i believe you should save the fancy stuff for when results from the basics cease to show.

i also dislike the cliche different workout every month guys in my gym that try a new routine and never anything long enough to get results.

but all in all.
it could serve it's place as a plateau buster or just a breath of fresh air.

i would only advise it as a last resort legs lagging kind of an approach.

WorkoutGuru · 07-08-2008, 11:31 AM

I don't see how this is any fancier than normal leg routines; unless you only squat? The only week where overtraining would be a possibility is Week 4. I know when to stop training before I hit that point so I'm not necessarily gonna follow this workout to a T, but its a nice base to build off of.

And yeah, lately I feel like my legs have been lagging so we'll see what kind of gains I get out of this. I'll be the guinea pig, no problem.

FronttaBackThickness · 07-08-2008, 11:33 AM

it's alwayz good to have one of those.
haha. jk.

i'm simply giving you my opinion.

but if you feel your legs are underdeveloped and have given them the attention they deserve, then by all means go for it.
post results.

WorkoutGuru · 07-08-2008, 11:43 AM

This is intended for a plateau break, after the basics have ceased to give gains. This workout is specifically to build upon an already built lower body, not to just randomly do this. I see where you guys are coming from and I forgot to mention this.

KM · 07-08-2008, 01:18 PM

Quote:

Originally Posted by FronttaBackThickness

it's alwayz good to have one of those.
haha. jk.

i'm simply giving you my opinion.

but if you feel your legs are underdeveloped and have given them the attention they deserve, then by all means go for it.
post results.

Exactly.

These type of routines, IMO, make the gym less and less fun. Too much written work. Why I'm a true kid for the basics. Also cosign moorey.

**ZiR RED** · 07-08-2008, 10:17 PM

Man! I'm too tired for this.

I hate muscle and fiction

With a passion.

First, since when do our muscles have brains? Since when are they capable of cognitive thought? Am I the only one who's muscles have not evolved with this adaptation? Last I checked, I told them what to do, and they listened. They didn't get confused - maybe your muscles are stupid!

I'm done being sarcastic. Here's my problems with this program.

1. Too short of phases. You're muscular system will not catch up to your neurological changes. The soreness you'll feel will be due to new motor unit recruitments/patterns. There will be little to no overload since you are switching exercises each workout.

2. Too much overlap in exercises. You're going to waste more time loading and unloading machines, and for what purpose? To think you are hitting the muscle from a "different angle"?

3. Squats on the smith machine. Front, back, up the ass squats. It doesn't matter. Squatting on such machine puts the muscles that stabilize your spine at a biomechanical disadvantage. With the fixed range of motion, you incur unnatural forces upon the spine, and since your body cannot 'track' you open yourself up for injury.

4. Week 4. In general. You are just going to create a lot of lactic acid, and thats about it. You may gain some endurance if you were to stick with it for 3-4 weeks. Also, jump squats, or any triple joint extension explosive movement should be the very first movement in the program, not the last when you are fatigued. Bad idea.

Overall, I think you are buying into some flashy garbage with sexy words like: "mass, explosion, ripped" blah blah blah.

Br