Growth of the assets in your investment portfolio is completely out of your hands. That shit is something you can’t force.
So too is the growth of people around you, as you can’t force them to stop behaving like children and instead act like adults.
But know what you can force the growth of?
Yup, the answer is your quads and how you can do so is with this high-volume leg workout!
INSTRUCTIONS
A letter next to a number indicates that the exercise is part of a compound set. For example, something listed as 1A and 1B means that the prescribed number of reps for 1A are to be performed and immediately followed by the prescribed number of reps for 1B. Only when those two movements are complete are you to rest, with you beginning the next set after.
Rest periods between sets are 30 to 60 seconds, but that’s assuming you’re working with a light load. Once the load starts getting considerably heavy, rest breaks can be longer, from as little to a minute to as long as five. Use your discretion.
The weight used should be enough to complete the prescribed reps with effort. For instance, a set calling for 12 repetitions should start becoming a struggle by at least the 9th or so rep. If it’s not, the weight is too light. Additionally, the weight should increase on every set. The increase can be as little as 2.5 lbs on each side. It just has to be something! Refer below for exceptions.
If the exercise calls for 4 sets of 12 reps, for example, and the weight you started the exercise with was moderately heavy so that increasing the weight for the subsequent sets will severely cut down on the amount of reps you can do, then stay with the same weight for the remaining sets. Use your discretion, but don’t be a pussy. For exercises listed as 4 sets of 12, 10, 8, 6 reps, that means that the first set should be performed for 12 reps, add weight and do the next set for 10 reps, add weight and do the next set for 8 reps, etc.
If your gym doesn’t have the equipment for a particular exercise, then skip it. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your available equipment.
If you find that an exercise doesn’t agree with you, stop immediately. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your injury history and/or personal comfort.
NOTE: For leg extensions (1A), perform 12 reps. Add weight and immediately perform another 10 reps. Add more weight and immediately perform another 8 reps. That ALL constitutes ONE set.
NOTE: Body weight should suffice for walking lunges (1C). If, however, more resistance is desired, perform the movement with a barbell across the shoulders or dumbbells in both hands. Also, the exercise should be performed by taking the prescribed number of steps with each leg in one direction then turning around and taking the same number of steps in the other direction back to the starting point. That’s one set!
NOTE: The last set of 45° leg press (2) consists of two drop sets, both of which should be executed in the following manner. Perform 20 reps then cut the weight by one-third and complete another 20 reps. That’s the first drop. After that, cut the weight by one-third again and perform another 20 reps. That’s the second drop. For example, if you perform the first 20 reps with 450 lbs (10 45s), then you’d use 300 lbs (6 45s, 2 10s, 2 5s) and 200 lbs (4 45s, 2 10s) for the two ensuing drop sets.
NOTE: For the Bulgarian split squats ladder (3), grab four dumbbells of increasing weight (e.g. 20, 40, 60, and 80 lbs) and perform a descending pyramid of 10 reps for each weight. That means you’ll do 10 reps with the heaviest dumbbell (e.g. 80 lbs) then immediately grab the second heaviest dumbbell (e.g. 60 lbs) and do another 10 reps. Continue working your way down to the lightest dumbbell. That’s ONE set and 40 reps. Also, because this leg workout focuses on the quadriceps, the Bulgarian split squats should be executed in the manner that targets that muscle instead of the glutes, which involves setting up closer to the bench. However, while more emphasis is placed on the quads the closer you are to the bench, being too close may cause knee pain and make it more difficult to maintain an upright posture throughout the movement. So play around with the distance, as well as the height of the platform you’re using to elevate your back leg.
NOTE: This high-volume leg workout is an example of a workout for more advanced lifters who can handle the workload. So because you’re more of a beginner than you are an intermediate or beyond, you probably want to get yourself a regimen geared to your specific training experience, as well as your injury history, available equipment, goals, and other dumb shit this cookie-cutter routine wasn’t designed for you in mind. Yeah, maybe get yourself an exercise program designed by, I don’t know, yours truly. Well, nobody’s stopping you!!!
DISCLAIMER
The exercises provided by Monster Longe (and monsterlonge.com) are for educational and entertainment purposes only and is not to be interpreted as a recommendation for a specific treatment plan, product, course of action, or substitute for medical consultation. Monster Longe (and monsterlonge.com) disclaims any liability from and in connection with this program.
Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, consult your physician or healthcare provider before beginning this or any exercise program to determine if it is right for your needs. Do not start this exercise program if your physician or healthcare provider advises against it. As with any exercise program, if at any point during your workout you experience faintness, dizziness, pain, or shortness of breath, you should stop immediately and consult a physician.
Glossary: barbell, bench, dumbbell, exercise, glutes, goal, gym, leg press, muscle, program, routine, workout
