In the last month I have been getting the most chicken legged freak in the south ready for his first competition coming up in may, he has a huge upper body and no legs whatsoever, he came to me in january asking for my help w/ this and I honestly didnt think I had enough to work with at all. Here is the leg workout I have him doing now and he hates me for it. He has packed on some noticable size finaly and now likes me a little more for the torture. here it is give it a try if your legs are stuck it should spark some new growth if followed by a good eating and resting plan.
I have him do hams on back day w/ deads he has been complaining they are very sore after that so I am happy with their response, it is his quads and calves that are saddening.
warm up:
leg extensions jst enough to get the blood flowing and sinovial fluid through the knee joint, apprx 4-5 sets of light weight 12-15 rep range not taxing
OFF TO THE RACK!!!
Squats starting at 135lb pyramid upwards
135lb 1st set 15 reps
225lb 2nd set 10 reps
275lb 3rd set 8 reps
315lb 4th set 6 reps
365lb 5th set 3-4 reps (stop when you can only reach that 3-4 rep failure
135lb 6th set 20-30 reps full ROM very strict form
135lb 7th set until positive failure try for 20
sissy squats with just the bar 100reps your done w/ quads
Smith Machine calf raises(like a squat but with your feet on a board)
135lbs 20 reps
225lbs 20 reps
315lbs 20 reps
315lbs 15 reps
315lbs 12 reps
315lbs 10 reps
Seated calf raises
4 plates 10-12 reps
6 plates 10-12 reps
pyramid your REPS down until failure here
2 plates until failure
you will not be able to walk well after if you dont do a cool down, do go sit on your anus after this stretch your calves especially(mildly not to tear fascia) and drink plenty of water after. this is not an every week leg workout, the next week is followed by a lighter less taxing workout emphasizing the concentric phase and taking less time for the eccentric.I know a lot of people are opposed to high rep/set schemes like this I in no way expect to not get flamed for this volume, but it works for him and myself as well.
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