Hypertrophy training: Quad workout that will make you crawl
Exercise no.1 Sissy squats without weight or low weight
Doing this first of all have two functions:
Pumping out blood to prepare the quads with oxygen and amino acids.
Pre-exhausting the quads. We use a lot more muscles than just the quadriceps during compound movements, you’ll use glutes, adductors and smaller muscles to stabilise and help you push in the end whether you want it or not. Doing this will micro exhaust the quads, so that when we go into the next exercises we maximise the potential of quadriceps. without having to go too heavy.
I don’t like to go too heavy when I lift alone (which I am doing 99% of the time) because mentally I give up before I am physically done. So this way I can train harder more effectively.
Exercise no.2 Pendulum squat
Trust me it’s horrible, but that’s why we do it.
Doing pendulum at the beginning will:
Pre-exhaust even further
Making sure you don’t skip it because if you do it later you’ll just look at it and tell yourself you'‘ll do it another day. They look so silly because you cant use a lot of weight, but they’re effective. My legs tremble every time, my quads feel like they’re swollen and filled with blood. Just how we like it.
Exercise no.3 Hack squat
Yes, this is when the workout starts.
It’s time for heavy ass hack squats — or as heavy as possible, because you will be pretty sore already.
You do 12 reps in sets of 3 and make EVERY REP COUNT AS IF IT’S YOUR LAST.
Use tempo!! 4 seconds down, just touch the bottom, 4 seconds up. Don’t lock out, go straight down!
Exercise no.4 Unilateral leg press
We have already worked our legs to full potential I’d day, so lets do some more.
Unilateral leg press will ensure that:
You cannot walk after this
Even out if there’s any imbalances — we’re always more dominant on one side. I’m right handed, so naturally my right side dominate and take a lot of the hit, when doing exercises like pendulum and hack. Since they already are stronger, the weaker muscles may chill out for a bit because you know if you have 10 people pushing a car and one is chilling out the car will still move. Same with your muscles and the weight you’re pushing.
Exercise no.5 Leg extension
If you haven’t used the very last of your muscle fibers yet, you will now.
This is the last exercise and it will definitely:
Make you crawl out from the gym
Make you regret all your life decisions and wish you was never born — nah just kidding!
You’ll start with doing both legs x12 resp, when you finish drop weight half way and do 12 on each leg. Do this 3 times
I did these yesterday and but without the leg extension because my friend came and wanted to train with me, but I am sore today and I could barely walk all day yesterday — check my instagram for videos.