Try the following leg training session for new growth:
Warmup with light set of barbell squats
Leg extensions, 1 set 15 reps to failure,full range of motion
Stiff legged dead lifts, 1 set of 12 reps to failure
Leg presses, 1 set 12 reps to failure ,partials, only movement should be in the middle portion of movement
Leg presses, 1 set of pure negatives until unable to safely control downward movement
Use about 30% more weight than you used for the first set of leg presses.
Calf raises, 1 set 20 reps to failure
All exercises should be smooth with no momentum in the execution at all. Pause for one second at the top of the movement before continuing with the negative portion. There is absolutely no rest between sets.
Try this one, I will be posting variations in the future.
www.personal-resistance-trainer.com
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