Hey what is up everyone… It’s another day in 2019 and today I have a heavy leg day for you.
Just recently, I switched up the way I’ve been training. I used to do a simple 5 day cycle which is very effective no matter if you are a beginner or advance weight trainer. The 5 day cycle I used to do consisted of…
Monday – Legs.
Tuesday – Chest.
Wednesday – Back.
Thursday – Arms.
Friday – Shoulders.
However I feel as if I need a more advanced training method if I’m going to take my size and strength to the next level this year. So now I’m doing an 8 day split which I will explain in great detail in another video/blog.
So for my leg days, I have 2 leg days in my 8 day split. However, doing big leg day lifts twice a week isn’t always optimal. Additionally, leg day can be a very long day if you do both the big leg day lifts and work on all the details. To compensate for this, I am utilizing one day for big heavy lifts while the other day I can spend more time working on the details of the leg muscles
Exercise 1:
As far as the exercises for part one of this heavy leg day. I went ahead and started my workout with heavy sumo deadlifts. The desired goal for this exercises was 3 sets of 6-8 reps. I feel that sumo dead lifts are excellent for placing high amounts of stress on the quadriceps, hamstrings, and especially glutes.
Exercise 2:
The second exercises was the squat which is also an excellent way to place high amounts of stress on the quadriceps, hamstrings, and glutes. Also have a belt for your back… Remember that it’s not always about looks or strength, but more about longevity. The goal for that exercise was 3 sets of 15 reps.
Exercise 3/4:
Finishing off the day with the leg press with 3 sets of 20 reps. Immediately after finishing each set, I went straight into a super set with heel elevated body weight front squats. Elevated your heels on a 25lb plate is critical for applying even more stress to your quadriceps, hamstrings, and glutes. Again, the rep range is the same as the leg press, 3 sets of 20 reps. Remember this also, more stress equals more growth and that’s the goal here.
With all that being said, I hope you all are getting an excellent start to your new years. If you got any ideas for future videos/blog posts, feel free to leave them in the comment section below. Don’t for get to share and subscribe to my fitness newsletter!