Must punish quads!!

[IanH]

Anybody have any ideas for a serious quad shocker workout? My stubborn toothpicks need to be taught a lesson :twisted:

[Luigi]

5 sets of squats, 15 reps each set.

5 sets of legpress closefooted, 25 reps each set

5 sets of hacksquats 15 reps each set.

if you can still walk after that you didnt go heavy enough.

[teamfatboy]

Man u came to the right place...u gonna be sorry you asked!

I dunno what the hard-core use, but my quad routine looks like this

Barbell or Smith Machine Squats - 10x weight, 8x weight plus, 6x weight plus, 12x the ten-rep weight - so eg 110-120-130-110

Leg Press (seated, incline, whatever's available) 8x weight, 6x weight plus, 6x weight plus (so 300/320/340kg or whatever) - or, for a bit of variety, Smith or Barbell lunges 8/6/6 reps per leg

ISO Leg Xtensions - 5x 10 reps, same weight throughout.

That's only twelve sets, but like Luigi says, if it's done right, it'll stop you cold.

[IanH]

cool beans I`ll give those a try.. see how it goes!

[goinhard]

tabata.

[mr natural]

4 WORKING sets of squats around 8-15 reps

4 sets of leg press 12 reps supersetted with leg extentions to failure

you should be doing the walk of shame/pain on the way to the water fountain if your working to the max.

love/hate workout

[IanH]

you mean the wobling walk of the wounded wimp!

I got it, will try out your suggestions over the next few workouts and let you know how it goes..

[Nato]

You want big legs now do yaaa??? have you got a bucket :pfft:

leg extenshion. 3 set........... 100 reps, 50 reps, 25 reps

walking lunges 2 sets.............. 50 steps thats 25 steps per leg. Dont be a girl.......TO THE FLOOR!!! if you can use weights i will be impressed!!! f*ck......... if you can do 50 steps after 175 reps on the leg extenshion, i will be impressed lol

leg press 3 sets 20 reps keep same weight small rest. when you spew that doesnt mean you can stop (Im usually spewing by this point :pfft: everyone thinks im mad :pfft: but its what it takes!!!!!

lying leg curls. 100reps then 3 sets of 50

if you want big legs then you need big reps!!!!! i aim for 1000 rep leg trains. legs is where its at!!!! legs win shows cause no one has the guts to train them hard enough.

[IanH]

:pray: my legs will either grow or break... thanks!

[ohjoshua]

IanH are you natural?

I think if you attempted to preform Nato's workout on a regular basis with out any 'enhanced recovery' you wont get very far.

But good ideas fulla's

[IanH]

Natural, yup... I`ll use it as a shocker, once in a while.. I`m crazy... but not suicidal!!

[Nato]

Dont wanna be a prick :pfft: but if you want big legs "natural" then your in for a hole world of hurt for f*ck all

[IanH]

the I guess I`m a sucker for punishment.. I`ll keep you upto date as to how things progress..

[frogie2001]

nah warm up on

leg ext

4x15

than working squats

4x10-15

leg press or hack squat

4x10-15

than working set on extn,

4x10-15.

aim for failure on number 10 than gun out 5 more assisted.

but don't forget the hammies

leg ext and stiff legged dead lifts.

[Android]

And ...

Doesn't matter if you do Nato's workout or your own, the growth doesn't happen in the gym.

Before reading this don't get me wrong you won't NOT grow without any of these points if you work out hard, but for the effort you put in you will get less reward (size) if you don't so seems a shame to put in the yards and not reap all the benefits you're entitled to have from it.

You're natural so you have to:

1. Eat to prepare for the Leg workout.

2. Do have a pre-workout pickme-up.

3. Make sure you are anabolic during the workout

4. Make sure you feed your Leg muscles immediately after the workout

5. Eat during the recovery part of the Leg workout for the 'real' growth.

1. Means eat well and eat often, carb up hours and hours before this mammoth event to give yourself an even chance of getting through it. Carb up enough so your muscles are holding as much energy as they can, drink loads of water so you're tight as already. Water helps strength

2. You have to be amp'd for this workout if you want to really trash your legs. Whatever's your choice of poison is fine. Coffee, NOX drinks, a red Bull, whatever helps you to give 110% and not tire as easily without it. It's not enough to get you through, it's got to be something that pushes you along.

examples:

Make sure your ATP stores are topped-up (creatine).

I go so far as to keep carnosine levels high (look it up - its directly responsible for muscle contractions, beta-alanine is the key supplement and it increases endurance alot).

3. Your body will be starting to go catabolic about 30 mins into a leg workout and any BCAAs you downed before the workout will be gone (5gms of BCAAs doesn't go far unless you're 50kg when wet). I used to buy a Musashi drink in the Uni gym everytime I did a big workout, cant remember the name but it was a protein/carb drink that tasted like a normal orange drink. Worse case even a Raro sachet is better than nothing if you start drinking it 20 mins into the workout you'll get through the workout before any sugar crash kicks-in and not starve your body of energy.

4. Post-workout protein and simple carbs is a no-brainer if you aren't taking this anyway then you should. (It's not a meal either so still try and get home and eat some proper meat and complex carbs as well)

5. For days after you should be swimming in protein, carbs and fats for your body to never not have what it needs to build the largest repair you've ever had, equals larger legs!

All the best!

[Nato]

Very well put Android, do all that............ you cant but grow!!!!

[Bluto]

.

[Varven]

All you need is a bar, plates and a squat rack.

Squat 7 plates ass to the ground for reps, that works.

Amen to that.

When my squat went from 110kg 1rm to 175kg 1rm, I added a whole lot of mass to my thighs.

To the extent I needed new jeans, trousers and boxers.

Watch this kid:

http://au.youtube.com/watch?v=w1QVdUjyeTE

[biggurl27]

:shock: Wow that was impressive!

[Gym rat]

Wow that was amazing :shock: :shock:

[2guns]

:shock: :shock: Wow :shock: :shock:

[Luigi]

that pounds or kgs ? eitha way its impressive..

[Varven]

405lbs = 180kgs = 20 reps.

no wraps either ...

405 kg, I dont think anyone can squat for 20 reps

[Nato]

come on Luigi....... 405kgs for 20reps, yer sure........... if you are a fork lift :pfft: :pfft: :pfft: I spotted a mate a little while back, he did 220kg for ten :shock: :shock: :shock: I felt soooo week after seeing that

[Varven]

come on Luigi....... 405kgs for 20reps, yer sure........... if you are a fork lift :pfft: :pfft: :pfft: I spotted a mate a little while back, he did 220kg for ten :shock: :shock: :shock: I felt soooo week after seeing that

Tom platz part 2 ?