I used to hate training legs. I avoided it completely, or half assed it.
When I started working out in high school, only the athletes would hit lower body. I didn’t play a sport then, so I was never forced to do the standard half squat, power clean, and bench every day.
Instead, I did what I thought I wanted to see grow – the upper body (specifically chest and biceps). Over time, leg training slowly crept its way into my routine. Problem was, I was doing it wrong and ended up getting hurt.
Eventually, I wised up. I started training legs correctly, and hard. And while it’s still not as fun as crushing guns, it feels great have a large set of wheels. It also shows you’re serious about this whole working out thing. It’s true – squatting and deadlifting does get your whole body to grow!
If you’re like how I used to be, with a set of legs that are more like crutches than tree trunks, I have a simple 4-week solution.
Not long ago I suffered an injury that required I back off upper body training. What it did allow for me was to step back and train what I could — my lower body.
But I still wanted to lift four days a week, and considering I hit legs twice a week that just wasn’t going to happen—unless I made a radical programming change.
My plan was to rotate 4 leg days throughout the week, with each day focusing on a different intensity level.
The results were otherworldly. If your goal is to rapidly increase the size and strength of your legs, this shit right here is for you. Be warned: The idea is simple. The execution is not.
To train the same muscle groups repeatedly during a single week, you need to give it a different stimulus each session. This will help with continued growth, increased strength, and decrease overuse injuries.
It also helps make it a bit more fun when you’re hitting the same shit over and over.
You’re going to be performing daily undulating periodization. All that means is that throughout the week you’ll be dealing with different volumes and intensities. However, over the course of the program you will generally increase intensity.
You can perform the training days on any day of the week as long as the order is followed. You must train two consecutive days in a row as well and then take one day off before starting again.
Also, you’ll see a variety of tempos, each of which are represented by a four digits number.
Each digit represents a part of the movement:
This is much simpler than it A squat with a 30X1 tempo would mean descend into the hole for 3 seconds, don’t pause at the bottom, explode up back to the starting point, and then pause for 1 seconds (preferably squeezing the ass cheeks) before going into the next rep.
*CAT is compensatory acceleration training, aka, control the eccentric and explode the concentric. That simple.
Today is simple. Move some fucking weight. It’s going to set the tone for the week and you need these starting weights to structure the entire four weeks.
On weeks 3 and 4, you’re going to drop down a rep on your A and B group. This allows you to use even heavier weights.
Following your squats, take 80% of the top set and use that for your first set of paused squats. So if you hit 405 x 3 on your last set of squats, you should use around 325 for your first set of paused squats. Depending on your strength and conditioning level you’ll find yourself with three options:
There’s not much to say about today outside of today except it sucks. But look on the bright side. It’s better than day 4!
The intensity is decreased and the overall volume is increased. The time under tension is greater and you’re concentrating more on structural balance and strength and size between left and right side.
Concentrate on technique and let the tempo dictate the weight.
Back on the heavy grind.
There isn’t much to say about today except that it’s time to lift heavy again.
You’re going to be Cred today. Beat up. Relax, you’ll get past that right after you warm up.
Work up to the heaviest set of 5 you can.
Just like Day 1, weeks 3 and 4 will drop a rep of the A’s and B’s so we can increase the intensity that you’re using.
Week 1 this will be tough. By week 4 you’ll be able to handle this no problem. You’ll be moving even more weight than if you were to hit five reps as the lonesome leg workout of the week.
Today will be challenging. It’s a gut check.
The quadriceps are largely built up of slow twitch fibers. This means they respond well to high reps.
So we do as they like.
You’re going to be moving, with little rest – just enough to get to the next exercise – through a tri-set of exercises that target the same muscle group. While increasing the repetitions per set.
Good Luck Fitting Into Those Jeans
This program was originally born out of my inability to hold anything in my hands. What it created was a set of wheels that would have taken months to attain.
With a few tweaks made for those that don’t have a torn biceps, this is the ultimate lower body developer.
If you’re impatient like I am, this is the perfect structure to get a lagging body part up to snuff, super fast.
After you complete the four weeks back off. Just don’t back off completely or only hit legs once a week. If you want continued growth and strength, keep hitting them at least twice a week. Combining both rep work and strength work for the best results.
And enjoy shopping for new jeans. Let’s just say it’s an occupational hazard of focused, intelligent training.