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DAY 1 : LEG TRAINING by John Heidrick


This is the leg workout I recommend. It allows you to get maximum pumps, and is particularly effective for building up the size and sweep of the quads (the front

thigh muscles).

Hack Squats

You start the workout by doing hack squats for 4 sets of 12 to 15 reps once your legs are fully warmed up. These will put more pressure on the outside sweep of the quad. Also, try keeping your feet up a little

higher on the platform. That way, you’ll hit your glutes less and put more stress on the quad muscles. When you do your reps, go all the way down at a medium-paced speed. And don’t keep your back right

against the pad; keep it lifted slightly away from the pad.

Leg Press

Next up, go to the 45-degree leg press. Put your feet squarely in the middle of the platform and set the backrest so that it’s at about a 20-degree angle from the floor. When you do your reps, move the

weight down nice and easy at a slower pace. Your feet should be spaced a little less than shoulder width apart with your toes pointing straight ahead; you don’t want to put pressure on the glutes – just the

quads. For this exercise, do 3 sets of 12 to 15 reps. You should be hitting failure by the time you hit rep number 12, and by this time, your legs should be shaking.

Smith Machine Squats

Now it’s on to Smith machine squats. Position yourself straight under the bar – you don’t want your feet too far forward or behind you. Also, have the safety racks set at the bottom of the movement. When you’re

ready, unhook the bar and descend until you hit the safety racks. When you hit them, stop moving for just a moment, then explode upward. Do 3 sets of 6 to 7 reps.

Lying Leg Curl

It’s now time to hit the hamstrings with lying leg curls. For this exercise, do 4 working sets of 12 to 15 reps, preceded by one warm-up set. When you do your reps, keep your chest off the pad and up in the

air. Your chest should never touch the pad.

Seated Leg Curl

Next up is the seated leg curl, and you’ll perform 4 sets of 8 reps. Make sure you point your toes away from your body as you curl the weight, and then point the toes up toward the ceiling as you return the

weight to the starting position. That’s it for hamstrings, and that’s it in total for your legs.

This article was published on Wednesday 01 November, 2006.
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