It’s been quite a while since I had a dedicated leg-blasting workout. Legs have been combined with other body parts for each of the last few training phases I’ve been through, and I’ve liked the balanced training. But I forgot just how great it is to fully concentrate on killing quads, hams, and calves…
Quads: Squats (4×10); Leg extensions (3×12)
Hamstrings: Stiff-legged deadlifts (4×10); Leg curls (3×12)
Calves: Standing calf raises (4×20); One-legged calf raises (3×12)
Note: My split is based on the Big, Basic 4X Mass Workout routine in The 4X Mass Workout e-book.
Leg-Blasting Tuesday Summary
Great workout! Looks super simple in writing, but not so much in reality. Of course, I’ve using longer rest periods and fewer sets-per-exercise for a couple of months now, so it was a body shocker in many ways. But it was all good.
Quads were much happier with a bit more volume from a pressing move, and the short rest periods of just 30 seconds between sets really hammer the lungs. I expected extensions to be too easy, but I was wrong. LOL! Quads took a nice beating from squats, so they were pretty roasted. I will need some more weight on Stiff-legged deadlifts, but I was glad I played it safe there. Calf work was great, but I need to find some ways to add weight to my standing calf raises. Otherwise, the workout was fantastic and it was “fun” to struggle up the stairs when I was done.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.