Vshape’s BodyBlog

Some asked for it, so here it is!

First, I do all exercises with strict form, very slow movement.

I discover that when I do my legs, there is one spot (with my legs) that I have a hard time (when I do a movement), that part I work it hard.

ex:  squats-  there a spot where it seems that a push harder or that I use more energy. Thats when i try to go slow and make the muscle twitch and burn even more. I dont try to  make that pain go away, I just last it longer, believe me its worth the try.

so:

Deep squats 6 sets (20-25 reps warm up/15 reps heavy/ 10-12 reps heavy/4-6 reps very heavy (repeat another time)/and then right after this set you do 10 reps, as slow as possible.

Leg press 3 sets (15 reps heavy/4-6 very heavy (repeat another time)

Leg ext/ 5 sets (20 reps, let it burn (full movement/full squeeze all the time); 10 reps heavy/4-6 very heavy (repeat another time)/10 reps let it burn.

Seated leg curl 4 sets (15 -20 reps/10-12 reps heavy/4-6 reps very heavy (repeat another time).

And Dumbell stiff leg dead lift 3 sets (10 reps heavy and 4-6 reps very heavy (repeat)

Here it is.
Again thank you to those you sent great comments.

Have a good week

Vshape