Posts Tagged ‘legs’

Welcome to the Jacked Legs Trainer. Here you’ll find some of my personal leg workouts that I use to add size to my legs and increase athletic performance. I don’t perform many isolation exercises for legs  because those do very little for athletic performance so I substitute isolations for plyometric movements for strong and explosive legs. If you play sports, these workouts will have you running faster, jumping higher and hitting harder, even if you don’t these workouts will give you a strong and powerful base with great functionality.

Workout #1

Rest for 90 seconds between each set for all exercises except for #1, in which you should rest until your are ready for another round, between 2-3 minutes. 

  • Squats 5 sets x 5 reps
  • Leg Press 3 sets x 8-10 reps
  • Stiff-Leg Deadlifts 3 sets of 8-12 reps
  • Superset: (A)Leg Extension 15, 12, 10 (B) Hamstring Curl 15,12,10 Perform exercise A first then immediately move on to exercise B, perform, rest for 60-90 seconds. 
  • Superset: (A) Seated Calf Raise  3 sets of 15-20 (B) Standing Calf Raise  3 set of 15-20

Workout #2

Rest 60-90 seconds between sets! If doing supersets or trisets, complete all exercises on after the other, rest, and repeat.

  • Squats 100 reps (Take as many breaks as necessary but don’t stop until you hit 100, vary the stance to hit all parts of the thighs. I use back squat, sumo stance, narrow stance and front squats, and aim for 25 reps of each) 
  • Triset: (A) One-Leg Leg Press  4 sets x 10 reps (B) Plyometric Lunges 4 sets of 25 reps {Explode from one leg to the other} (C) Wall Squat 4 sets of 30-45 second holds.
  • Stiff-Leg Deadlifts 4 sets of 8-10 reps
  • Superset: (A) Donkey Calf Raise 3 sets of 15-20 reps (B) Seated Calf Raise 3 sets of 15-20

  Workout #3

Rest between 60 -90 seconds between reps.

  • Bosu Ball Barbell Squats 4 sets of 10, 8, 6, 4 {Set up in the smith machine, load up a barbell and flip a bosu ball onto its uneven side, unrack the barbell and find your balance on the bosu ball. Focus here, keep your core tight for balance, and drop into the squat slowly and push out, use a spotter if necessary!) 
  • Bosu Ball Hack Squats  3 sets of 8-10 reps {Lie a bosu ball with the uneven side on the platform of the hack squat machine. Stand on the even platform of the bosu ball and keeping your core tight, unrack the weight, drop into the movement and control it up}
  • Superset: (A) Bulgarian Split-Squats 3 sets of 10-12 reps (B) Squat Jumps 3 sets of 15-25
  • Superset: (A) Bosu Ball Lunge 3 sets of 8-10 reps (B) Standing DB Calf Raise 3 sets of 15-20

{Grab a pair of heavier dumbells and find a raised platform, stand on it with your heels off the platform, Drop down all the way and raise yourself using the calf muscles}

Workout #4

  • Squats 4 sets of 30,20,10,5 superset Standing Calf Raises 4 sets of 15, 25, 35, 45 
  • Leg Press  4 sets of 5, 10, 20, 30 superset Leg Press Calf Raise  4 sets of 50, 40, 30, 20

** REST starts at 45 seconds and increases 15 seconds until you hit the set with 5 reps, rest for 90 seconds, then move on to the second round of exercises going from 90 seconds back.own to 45.

Workout #5

Rest 90 seconds for exercises with 10 sets, and 60 seconds for assistance work. Choose a weight you can do 20 reps for a set with and stick with that for all 10 sets. Do not go to failure, you’ll get there as the sets go on.

  • Squats  10 sets of 10 reps {Keep the weight the same for all sets}
  • Stiff-Leg Deadlift 10 sets of 10 reps
  • Superset: (A) Standing Calf Raise 3 sets of 15-20 reps (B) Seated Calf Raise 3 sets of 15-20

 

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Welcome to the Muscle Anatomy Series; a six part series with focusing on a the anatomy of a specific muscle group in the body. This series will give you a better understanding of each of your muscles and trust me when I say this, it will help you out so much when it comes to training. How so? Knowing the different parts of a muscle allows you to choose specific exercises that target it, which will help you build complete muscle-specific workouts. Sounds pretty sweet right?! It is, now go grab your reading glasses and sip some protein, here we go!

In weight training, the body is broken down and separated into a series of muscle groups. These muscle groups represent all the muscles that are on the body, they are:

  1. Chest
  2. Back
  3. Shoulders
  4. Arms
  5. Abs
  6. Legs

Many beginners and intermediates generally stick with this series of muscle groups, however advanced weight trainers, bodybuilders and competitors go even further and break down some muscle groups into their specific muscles.

The list below is the typical breakdown of muscle groups for a competitor or seasoned lifter:

  1. Chest
  2. Back
  3. Traps
  4. Shoulders
  5. Abs
  6. Biceps
  7. Triceps
  8. Quadriceps (known as Quads for short)
  9. Hamstrings (known as Hams for short)
  10. Calves

As you can see, seasoned lifters and competitors like to break down the body into such detail because in competition, each muscle is judged both for its individual condition and how it compliments the body as a whole. If the biceps are ripped and peaked, but the triceps are lacking, chances are points will be lost, so it’s crucial to have such attention to detail, however for the majority of readers who are just looking to get in shape, don a nice six pack or flat stomach and have a kick ass body, we’ll use the original six as our reference points.

So without further a due, click here to find out about the chest!