Static Pulse Leg Workout

                                                      

Try the following Static Pulse Training Routine for an effective new way to stimulate muscle growth in a way never experienced before:

• Leg extensions-1x10 reps

Do these in the following way. Select a weight that's 30% lighter than normal. Lift the weight one third of the way and do a 10-second static hold. Do a series of short,pulse reps(these should be 1-3 inches in length) before doing another 10-second hold. Continue lifting the weight to the top. Hold for 10 seconds. Let the weight come down to a random point approx. mid-point and do a series of pulse reps. Do one complete rep. Continue in this way until failure.

• Leg presses-1x10 reps

Do these in a similar fashion to the leg extensions. A good addition is to do these in a negative-accentuated fashion-during the negative lower the weight using your left leg only, then your right. This is a great way to receive the benefits of negative training as well.

• Stiff-legged deadlifts-1x8 reps

Do these in the same fashion as the others. Keep your knees locked to put the emphasis on the hamstring muscles.

• Standing calf raises-1x15 reps

Lift the weight to mid-point and do a series of pulse reps then do a 10-second hold. Continue lifting the weight up and do a series of pulse reps and a 10-second hold. Lower the weight, do a series of pulse reps and a 10-second hold. Repeat to failure.

If  enough effort is put forth during all three exercises and failure is reached, it won't be necessary to do any additional training for legs.

Dave