Legs Training Article-BodyBuilding Tips by Shaan

Here’s the leg session I did on Monday.

I started off with calf raises on the leg press: 6 sets of 15 reps with 30 seconds rest between sets.

Seated Leg Curls: 
2 warm-up sets of 20 – Then find a weight that is hard for 14 reps. Get a full range of motion, all the way up and back. Do 14 reps. Rest one minute. Go up a plate and do 12 reps. Rest a minute and go up a plate and do 10 reps. Now, go back to a weight that is one or two plates lighter than what you started with and do 35 reps. The first 10 reps will be easy…you will then be on fire, it will be hard to get 35, but do it. Your hams will be very pumped. Even if your last 10 are partials, get through the set.

Leg Extensions:
 Warm-ups – do as many as you need to feel comfortable! Work your way up to a weight you can do for 10. I want you to do 3 sets of 10 reps where you hold an squeeze for two seconds at the top. Let your butt come out the seat – it will just make your teardrop work harder.

Leg Press in a Machine:
 Two warm-up sets with a standard, feet shoulder width, toes pointed straight up, and medium on the platform. Let’s focus as much as we can on teardrop. Work the lower part of the movement the hardest..this is how you nail the teardrop. Keep adding a plate and doing 10 reps, until you get to something you could normally do for about 10 – 12 reps max. Stick with that weight. Now, we’re going to do 3 sets of 16…you may have to use your hands to assist. These are all done with continuous tension style – no locking out. Rest about two minutes between sets.

Hack Squats:
 One warm-up set real slow all the way rock bottom. Work your way up to a weight that you can do for 8 reps rock bottom. Go all the way down and pause in a very controlled manner. Drive up..but do not lock-out. It won’t take much weight, and your legs should be extremely pumped after 2 sets of these for 8 reps each.

Get a 20 second quad stretch in between every set of leg presses and hack squats. Start gentle, and as you get more blood in the area, stretch a little harder each time.

Dumbbell Stiff Leg Deadlifts
 – 4 x 10 – don’t come up all the way, and bend your knees slightly at the bottom…focus on getting a good stretch. On each set, try to get deeper. Focus on pushing your hips back as you go down, and keeping the dumbbell right against you.

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