Bodybuilders would be wise not to overlook training their legs. In addition to balancing your physique,leg muscles,which are the largest muscle group in your body,stimulate the release of the growth hormones testosterone and human growth hormone due their size.
Moderate to heavy weights should be used in most exercises to add size. Use a steady,smooth motion throughout to keep tension on the muscles and avoid injury. Pick three exercises and take all to failure.
Every other session, add one or two HIT variables to increase the intensity. If adding more than one variable,reduce the set count to a total of two exercises,one set each to compensate for the increased intensity.
A sample of a Rest-Pause Routine is:
- Leg press-1x8 single max reps,10-second rest between
- Rest 1 minute
- Leg extensions-1x12+3 forced reps at end of set
- Leg curls-1x12+3 static holds,bottom,mid,top,10 seconds each
Since we are using two variables while training the quads,we have reduced the volume to a total of two sets for that muscle. The hams are trained using one all out set with several static holds at the end.
It will be necessary to reduce the weight on each successive rep 10% during the Rest-Pause set to allow completion of the rep.
Do this routine one time per week for best results. All sets should end at muscular exhaustion.
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