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Hit quads today.. Sticking with high reps.. Weight really unimportant. Form, mechanics, and isolation was my focus.
Squats: 3x15 focused on controlling the weight and coming down sort of slow so I could feel the weight hitting my quads. If you don't feel it on the way down you are not doing the exercise correctly. Anyone can do half squats and bounce and then explode. But they are hurting nobody but themselves. I had sort of a narrow stance, to make sure my knees would move outward to avoid a injury..
Leg press: 3x15 got into a nice rhythm where I would bring the weight down kind of slow and back up without locking out and simultaneously controlling the weight and keeping constant tension on my quads. I used a wider foot stance, so I could isolate my upper thighs and hips..
Hack squat: 3x15 Feet together to isolate the outer thigh (sweep).. Nice and slow movement to make sure the sweep was being isolated.
Leg press: 2x20 feet on top of the press almost together, maybe an inch or two apart. No locking out. Just came down 3/4 of the way and back up in nice rhythm. This exercise might seem unconventional but it developes a nice sweep.. A friend of mine turned me on to this exercise years ago. It's a great finisher and does wonders for the sweep, which all us amateurs lack..
Leg ext. 3x10 I lock out on these and come half way down to keep constant tension on my teardrops..
Hams. (stiff leg) I did one exercise for 7 sets and stayed at 15 reps. I felt like I got into a nice groove, so I did not want to disrupt my zone by changing exercises.. Just keep on listening to my body, and going by my instincts.. No set protocol just going by how I feel and what is working for me at that time..
Everything is going good in Ledhead's world so far. I'm going to make a YouTube video here in the next month or so, 60-90 second video of me utterly destroying the gym!
Goal: 250-252 harder than a nail..
Squats: 3x15 focused on controlling the weight and coming down sort of slow so I could feel the weight hitting my quads. If you don't feel it on the way down you are not doing the exercise correctly. Anyone can do half squats and bounce and then explode. But they are hurting nobody but themselves. I had sort of a narrow stance, to make sure my knees would move outward to avoid a injury..
Leg press: 3x15 got into a nice rhythm where I would bring the weight down kind of slow and back up without locking out and simultaneously controlling the weight and keeping constant tension on my quads. I used a wider foot stance, so I could isolate my upper thighs and hips..
Hack squat: 3x15 Feet together to isolate the outer thigh (sweep).. Nice and slow movement to make sure the sweep was being isolated.
Leg press: 2x20 feet on top of the press almost together, maybe an inch or two apart. No locking out. Just came down 3/4 of the way and back up in nice rhythm. This exercise might seem unconventional but it developes a nice sweep.. A friend of mine turned me on to this exercise years ago. It's a great finisher and does wonders for the sweep, which all us amateurs lack..
Leg ext. 3x10 I lock out on these and come half way down to keep constant tension on my teardrops..
Hams. (stiff leg) I did one exercise for 7 sets and stayed at 15 reps. I felt like I got into a nice groove, so I did not want to disrupt my zone by changing exercises.. Just keep on listening to my body, and going by my instincts.. No set protocol just going by how I feel and what is working for me at that time..
Everything is going good in Ledhead's world so far. I'm going to make a YouTube video here in the next month or so, 60-90 second video of me utterly destroying the gym!
Goal: 250-252 harder than a nail..
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