What's up my friend. We are back with
another workout out of the Living Large
book program. I'm Vince Del Monte
This is the stress day for quads and calves.
The stress day is just a cool way
of saying a lot of freaking lactic acid,
a lot of volume, short rest periods,
giant set style - and we got a bunch of work
ahead of us. We've got a giant set for
quads and then we got a giant set on
calves and then we're going to finish
off with a touch up sets for hamstrings
and abs. Let's get into it.
We've got four exercises for quads,
giant set style. You're going to go
from exercise to exercise exercise with
ten seconds rest and then after the
fourth exercise, you take a 90 second
rest. After we do quads, we move on to calves.
Alright same thing. Four exercises.
Exercise to exercise to exercise.
Ten seconds between each one and then after
you do four exercises, you take a 90
second rest, and then you repeat it two
more times so our total is three sets.
At the end of the workout, we're just gonna do
touch up sets. The touch up sets
are a great way to spread the volume
through the course of the week so we get
more training bouts, more training
frequency, more training stimulus.
So exercise one are the hack squats.
On this particular exercise when you get to
the bottom I don't want you to go in and
out at the bottom because that's when
you bang up your knees. I want you to
focus on smooth transitions that means
as you're coming down, you're using your
muscles like a brake system. You wouldn't
just slam on the brakes if you were
driving your car and you see a red light. Right?
You're gonna smash the car up.
Alright. Same thing you'll just smash
your knees up, your ankles up, your hips up.
It's just a matter of time all right.
You might not feel anything today but
you will. Don't make me be that guy that
says "I told you so." When we come into the
bottom position I don't want you to
bounce out of it. I want you to come out
of it smooth. I want you to own every
inch of tension. Watch how I'm doing it.
here. Ultimate ownership of the movement.
Doesn't matter how much weight you do if
your muscles aren't experiencing the
load.
This is a three second negative on the
Hack Squat. That's going to completely
change the impact of the workout and the
intensity of the workout all right so
you got to stick to the tempos. These 64 00:02:28,140 --> 00:02:31,800 are things that have been factored into
help you get the most out of these short sets.
You know if you have a total of
three giant sets, we got to make them
count. So if you breeze through this,
it's not because you're awesome, it's because
you weren't doing it right. Exercise 2.
Barbell lunges and one of the things I
want you guys to notice here is that
when I come down I kick my hip bone.
I let my hip externally rotate because
that's one of the functions of the glute
and when I've got my glute up there,
it's in a position to be loaded, alright.
Now what I want you to also notice is I'm
not using my back leg to come back up.
I'm using the front leg. So the front
leg is the leg we're challenging.
So when the back leg hits the ground,
I'm driving my front leg through the floor,
I'm pushing the floor away. I've got you
doing a two second pause in the bottom
position. The reason I have this
prescribed is to purposely slow you down
and to ensure you're not using momentum
out of the bottom. I want you to find
your quad in the bottom position.
What that means is I want you to contract it.
I want you to find fatigue I want you to
find tension in your quad and then stand
up
The third exercise are heels elevated
dumbbell squats. The elevation helps us
amendment the greater degree of angle at
the knee which is going to create more
knee flexion which is going to create
greater challenge to the quad and again
this is just helping us get more
mobility around the ankle so that you
can get those knees forward so that you
can challenge the quads more. So many of
you guys will find that your core might
fatigue first, your hands, your grip your
traps fatigue. Get through the 12 -15 reps
with the prescription and then we'll
finish it off with exercise number 4
Exercise number 4 are split squats.
with one leg behind you. Now the idea
here is not for the bench to be too high.
You want about six to twelve inches max.
So what I want you to think about is
your knee going forwards and then
backwards like an escalator forwards and
then backwards. Again we're really
focusing on a lot of knee bend. This is
going to emphasize the quads. Now when
you come into that down position I want
you to think about one more thing and
this is common with all quad exercises.
I want you to push the floor away from you
Alright. As you push the floor away
from you you're gonna find a greater
degree of fatigue, tension,
cell swelling, lactic acid and that's the way
we grow. These are the triggers that
stimulate muscle growth on a stress day.
This is gonna build up work capacity and
this is gonna put a set of brass balls
on you. Yes this isn't because I don't
know how to breathe guys. It's because
I'm working freakin hard and you get to
a point in the workout where you feel
like you just sprint it around the track
to 400 meters all out. Means you're doing
it right.
Take your heartrate in between sets.
Should be up to 90 seconds rest.
Do your best to hang tough with the
weight. If you've got to drop the weights to
get into the 12 to 15 rep range that's
fine. First time through this workout
you're gonna see why there's only three sets.
So with our calf exercises, the key
is just to maintain that tension through
the whole range of motion so when we
come into extension don't go so far back
that it gets dumped into your ankle
joints. Keep it on your calf and then
before you do the concentric, before you
push the weight away, I want you to find
tension between your calf and then
squeeze the weight up. Don't swing the
weight up.
On each calf exercise here, we've got a
one-second pause at the top. If the only
thing you got from this calf workout was
to add that one second pause at the top,
you get your money's worth from this
program because your calves would start to
grow.
Move away from going through the motions
to becoming mindful about everything
you're doing in the gym. It's not what
you're doing it's how you're doing it.
Train smarte,r not harder guys. There's no
badge of honor that's worth worrying
about making it harder than it's
supposed to be. Give me 30 weeks
Follow the sets, follow the reps, follow the
tempo, follow the rest periods. Stick to
the program. I've helped literally over
tens of thousands of guys in my life.
There's a reason that we're still going
strong. It doesn't matter how many reps
you do if they all suck. We should get a
shirt that says that shouldn't we.
So many guys come to the gym not to just
achieve a physical goal but to find an
identity not even in their body but in
the methodology of training and they
will laugh at people that do high reps
or that don't do compound exercises.
You're not a real man - and god forbid
that they told you to lift lighter
weights or to slow it down, right.
It takes a real man to lift lighter weights
it takes a real man to do higher reps.
This is all about building your body the
simple no-nonsense way, alright.
Applying science, sticking to it, finding
methods that are sustainable and that
are gonna take you to where you want to
go without beating up your joints.
It's longevity we need to embrace. Self-care.
Embrace training smarter, not just harder.
I hope you guys enjoy that workout.
I love your feedback so let me know in the
comment section below. If you want a copy
of Living Large, just click the link on
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It'll take you to a page where all
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pay a small shipping and handling fee
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Now you'll have the exact blueprint
that literally tens of thousands of guys
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of their dreams. You can be next,
Pick it up today before we run out of copies.
I'll see you guys next time.