Since making the switch to volume training my last session was a great milestone and reminder of far I’ve come since I made the switch. Have a look and see what you think, maybe even give it a try?
Quads.... My way
Details;
Complete in 45mins
High intensity
High volume
Targeted area;
Gracilis – Inner Thigh
Adductor Longus – Inner Thigh
Sartoris – Inner to Outer Thigh
Rectus Fermoris – Middle Thigh
Vastus Lateralis – Outer Thigh
A1 – Warm Up
Details; 5min stationary bike – High Resistance (Using ball of feet to pedal)
Single Leg Extensions – Pre Exhaust
Details; Stretching in between sets - Start at 50% Loading to 80%
- Sets 8
- Reps 20
- Tempo 212
A2 – Compound
Leg Press
Details; Starting at 70% Loading to 90% (Last set drop 20% on completion then do 10 reps, repeat for 3 sets)
- Sets 8
- Reps 20
- Tempo 102
Reverse Hack Squats
Details; Focus on quad contraction over glute and hamstring activation
- Sets 6
- Reps 15
- Tempo 202
A3 – Isolation
Adductor Machine
Details; Superset with Abductors
- Sets 3
- Reps 15
- Tempo 212
Abductor Machine
Details;
- Sets 3
- Reps 15
- Tempo 212
BB Lunges
Details; 25% Load
- Sets 1
- Reps Failure
Stretch your quads on completion and you are DONE!
I managed a quad destroying 410kg on my last two sets of 20 reps a personal record for me.
How did you do?
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