So many people ignore training their legs. I am going to suggest that they do so because to see real results you must really hit legs as hard as you can manage. I believe in making leg day as brutal as possible. Legs are my favorite body part to train and they are the only body part that training them has caused me to puke.
Today I am going to present a brutal leg workout that you can use on your next leg day. Beware: You are going to have trouble walking after this one!
Preparation for Workout
Please note: I have am listing the warm up sets as separate from the rest of the workout. I do this so that you won't skip them.
Rest time is 90 seconds between sets.
The Workout
| Exercise | Sets | Reps | %1RM |
| Leg Extensions | 2 | 15 | 50% |
| Leg Extensions | 4 | 15 | 80% |
| Lying Leg Curls | 2 | 15 | 50% |
| Lying Leg Curls | 4 | 15 | 80% |
| Back Squats | 1 | 30 | 50% |
| Back Squats | 1 | 20 | 60% |
| Back Squats | 1 | 10 | 80% |
| Back Squats | 1 | 5 | 90% |
| Back Squats** | 1 | 20 | 80% |
| Leg Press | 1 | 50 | 50% |
| Leg Press | 1 | 40 | 60% |
| Leg Press | 1 | 30 | 70% |
| Leg Press | 1 | 20 | 80% |
| Leg press | 1 | 10 | 90% |
| Stiff Leg Deadlift | 4 | 8 | 85% |
** Use rest/pause technique where you do some reps and then pause for a count of 3 and then continue the set until you reach 20.
The Concept Explained
The concept of this workout is fairly simple. I have you hit exercises that will pump blood into the muscle before I have you hit the big exercises like Squats or Leg Press. I also use a progressively more difficult set scheme on the biggest exercises. I finish with the SLDL because it is yet another hinge movement (like the squat) and your hamstrings will already be fatigued, so this will destroy them. Growth happens outside the gym, but it is spurred on by what you do during your gym time. Give this workout a try and let me know what you think!
