I really wanted to feel a deep burn in my quads today, so it was a shake-n-bake leg day. They were on fire, and I even made the ridiculous decision to increase the churn ‘n burn by hopping on the bike for a few rounds of high-intensity intervals to really finish them off…
Quads: One-leg step-back lunges (4×15,12,10,8); Sissy Squats (3×10 + X Reps)
Hamstrings: Alternate leg curls (4×12 + X Reps); Stiff-legged deadlifts (3×10 + X Reps)
Calves: Donkey calf raises (4×50,40,30,20); One-leg calf raises (1×12(10)(8)—drop)
Note: My current split is based on the POF MMX Mega-Mass Workout in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
I’ve been alternating between squats and step-back lunges at each workout, and today was a lunge day, but the slight rest for each leg as you’re doing a rep for the other isn’t as efficient at creating muscle burn, and that’s what I was after. As much as I hate doing single-limb movements, I decided to go for it… All reps on one leg before going to the other: Ouch! Quads were on fire, and it felt so good that I went with 4 sets rather than 3. Lunges always look so easy – when you’re not the one doing them. LOL! Quads got fully hammered, and hamstrings were able to get the same level of feel with my standard work, but I did 4 sets on the alternate leg curls, too. I went Super-TORQ-with-a-twist on calves. Donkey calf raises for the first 4 sets, then moved to one-leg calf raises for a more direct feel. Great stuff!
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.