BrandonM.B’s BodyBlog

  Since I seem to get a lot of questions about training legs, I decided to post one of my workouts; since it gives a better idea of what I do exactly rather than try to explain it. The basic idea is one set per exercise, 12 sets in a 50 min. session. I rest 3-4 min. between sets to mininmize calorie burn and recover so I can go heavy each set. This is for the purpose of building strength and size. Also, I do Quads and Hams on seperate days, plus I try to increase weight each week as well. Here is an example, keep in mind I try to change some exercises up from week to week(single leg squats instead of Seated Leg Press for example)

Quads,Glutes&Calves 2-16-09

1. B.b Full Squat 255×8 reps (scaling back weight to focus on full range of motion to hit quads and glutes more effectively)

2. B.b Narrow Stance Squat 255×10

3.Narrow Stance Seated Leg Press 405×6

4.Narrow Stance Hack Squat 445×10

5.Wide Stance Squat 255×10

6.Plie D.b Squat 125×12

7.B.b Slow Squat 145×7 (5 count coccentric and eccetic)

8.Leg Extensions 160×7

9.Freehand Jump Squats x20

10.Seated Calf Raise 145×10 alternate set with 40 jumps

11.Standing B.b Calf Raise 315×10 alt, set w/ 40 jumps

12.Standing Machine Calf Raise 290×10, alt. set w/ 40 jumps

An example of Hamstring workout

Hams,Glutes & Core 2-12-09

1. B.b Deadlift 285×5

2. B.b stiff Legged Deadlift 250×8

3.B.b Romanian Deadlift 255×10

4.Lying Leg Curl 105×6

5.Iso-Lateral Kneeling Leg Curl 64×8 each leg

6.Seated Leg Curl 130×6

7.B.b Lunges 185×10

8.D.b Lunges 8 reps using 60’s

9.Leg Press 805×10

10.Ab Crunch Machine 155×15

11.D.b Side Bends 80×12 each side

12.Gymnast Medley on Parallell Bars(this is a series of gymnastic moves doen on bars to hit the core from all angles)