Legs were fried from glutes to boots, and I don’t even wear boots. LOL! Step-back lunges never look all that challenging, but the effects never cease to amaze me. I went up in weight on them today, and it was very evident as the workout continued…
Quads: Step-back lunges (3×12,10,10); Sissy squats (2×8—DXO + X Reps); Leg extensions (2×12,10 + X Reps)
Hamstrings: Stiff-legged deadlifts (3×15,12,10 + X Reps); Seated leg curls (3×12,10,10 + X Reps)
Calves: Alternate DB calf raises (3×15,12,10 + X Reps); Donkey calf raises (2×15,12—DXO + X Reps); Seated calf raises (2×18,15 + X Reps)
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.
Glutes to Boots Summary
Great leg workout! I went up a bit in weight on the step-back lunges, and I could seriously feel it. Glutes get a serious beating, but quads seem to feel a much deeper burn than squats, too. The only reason I don’t do them more often is that I’m just not partial to single-limb movements for the sake of efficiency. As for efficacy, however… I generally seem to prefer single-limb exercises. Regardless, today’s workout was really good, and quads, hamstrings, and calves all got a great pump.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.