Building your quads requires very hard work. Add to that the need to burn fat and you could be in for a brutal training session. That's exactly the idea behind My Quad Destruction Workout. You build bigger quads while burning fat and getting leaner. The concept behind all of this is really simple and something you might want to learn about.
Building the Quads
The quads are very large muscles. They can move a large amount of weight and you should do so in order to build them. Pushing heavy weights is the way to faster quad development. As with any other muscle, the squeeze is important as well.
Burning Fat While Training with Weights
Weight training can have an aerobic effect if you handle the rest period correctly. When doing legs, shorten up the rest period to no more than 30 seconds and you will find your heart rate soars. You will find it harder to catch your breath. You will be getting a cardio effect from your weight training workout. The legs are a great muscle group to use for this purpose.
Supersetting for Success
A superset usually involves opposing muscle groups being trained back to back with no rest. I use supersets on the same muscle group to push the intensity through the roof. The My Quad Destruction Workout uses supersets and shortened rest periods to accomplish the results for you.
|Exercise||Set 1||Set 2||Set 3||Set 4||Set 5||Set 6||Set 7||Set 8|
|A1. Squat||15 reps||15 reps||10 reps||10 reps||8 reps||8 reps||5 reps||20 reps|
|A2. Leg Press||50 reps||40 reps||30 reps||20 reps||10 reps||5 reps||5 reps (add weight)||5 reps (lower weight, repeat 5 times)|
|Leg Extension||30 reps||25 reps||20 reps||15 reps||10 reps||5 reps|
|B1. Lying Leg Curl||30 reps||25 reps||20 reps||15 reps||10 reps||5 reps|
|B2. Stiff Leg Deadlift||5 reps||10 reps||15 reps||20 reps||25 reps||30 reps|
Executing the Workout
This workout relies on 2 supersets and a standard exercise. The load is ever changing. You will have to dig deep to get through this.
You begin by doing a superset of Squats and Leg Press. On the squats, you aim for a weight you can do for the repetitions listed. For the leg press you start out light (I use 3 plates a side) and then increase the load as the number of repetitions goes down. On the final set (#8) you do 5 reps and then lower the load. You keep the rest at 30 seconds maximum between sets/supersets
This is a shocking type of workout. It is also a fat burning type of workout. The shortened rest periods will give you a cardio effect. This will aid you in getting leaner. You are working your quads first then your hamstrings. It is going to take fortitude to get through it. You may even feel like throwing up so don't be surprised. This type of workout changes your world.
If you give this workout a try, let me know via the comments. Tell me how it went for you.