What's going on Nation? Today, We're going to be targeting your legs if you haven't signed up for my 12-week transformation challenge yet
Make sure you click that link down in the info section below
So as you guys know this workout program is focused on building size and strength
So we're going to start off with a heavy compound lift
You're really shocked your central nervous system
[and] then I'm going to go into the high volume
Portion of the workout make sure you pay attention to the sets and reps per exercise as well as the rest periods because they will
Change now let's go hit those squats
Let's kick off the routine with the barbell squat
We're doing seven seven six four three
On this and I want you guys to make sure you're sticking to those two to three minute rest
Periods take out your [iPhone's] or your Android's or your [stopwatches]?
Whatever you need to do to precisely time your sets if you've never done that before [you're] going to be really surprised
When that two to three minutes is up because it goes quick as you guys can see as we progress with the sets. I'm
Increasing my weight and I'm also not using my belt just yet you want to push yourself as hard as you can
Without a belt and as you guys can see here as I pull 315 off the rack now
[I'm] going to start using my belt for more support [now]
[just] because you have a belt on doesn't mean your form can falter
So keep that chest up all the way down all the way up full range of motion on every single repetition
[now] the goal here is [to] add
You know 5 to 10 pounds per set and to work your way [up] so that when you get to those [3] repetitions
On your last set you're giving it everything you've got
To get those three repetitions done you want to really empty your tank because the goal here is [to] build strength over time
And you can't do that unless you're adding weight and pushing it
Now I want [you] guys to do is take a 2 to 3 minute
Rest period then you're going to rep squats as many reps as you can 20-30 reps without stopping now
we're going to move on to the [Amrap] now the amrap is an excellent time for you guys to test your muscle endurance and
Because you just finished lifting heavy weight for the seven seven six four three
After that two to three minute rest period By the time you get to here you're already going to be in a fatigue state
So I recommend starting off with a [lightweight] as you guys can see I'm using
135 pounds, and you'll also notice that I'm keeping the reps consistent all the way down all the way up
And you'll notice at the top of every single repetition. I'm flexing [my] glutes now
I know it looks like I'm pushing my hips forward, but that's not what's [happening]
I'm pushing up to the top and I'm flexing my glutes and then going back down
Is an excellent time for you guys to work on mind muscle connection
Which is going to help you be stronger when you go back to lifting heavier weight the next time you do this exercise
So push through those heels keep your core nice and tight and make sure you're keeping your chest up on every single repetition
Give the amrap
Everything you've got you don't want to leave anything on the table before you start the rest of the routine
For the next two exercises you guys are gonna be doing four sets per exercise
Eight to ten repetitions per set [and] you're only going to be able to rest 60 seconds between those sets
so make sure you stick to those time periods and very
important for the intensity of this routine now the barbell glute bridge is an exercise
You don't see too many people do and it's because they get embarrassed while doing it and I have no idea
why should never be [embarrassed] about doing an exercise that's going to work on your
Explosive strength through your hips this exercise alone is going to help you skyrocket your squat and deadlift
So you have to make sure you do it when you push through when you get to the top you want to hyper
Extend your hips as high as you can and squeeze those glutes and remember guys you're only taking a 60 second rest
Between sets so get out those [stopwatches]
The next exercise is the stiff leg deadlift and for this one
I like to use wrist wraps mainly because the point of this exercise is to hit my hamstrings as hard as [possible] if
You're not using wrist wraps and that's fine, too
You're going to be relying on your grip strength to hold a barbell and in my opinion
That takes away from the energy that you could be using
[to] make sure that you're really targeting those hamstrings now as you guys can see this
Exercise is much more than just bending over you're locking your legs, so your your knees are perfectly straight
There's no bend and as you bring the bar down
You're actually pushing your hips
Backwards that's what engages the hamstrings if you don't push your hips back as you go down
You actually transfer the weight to your lower back instead of your hamstrings. So keep that in mind to do this exercise
For the next three exercises, we're going to be changing things up a bit
You're still doing eight to ten repetitions
Which [you're] going to bump the sets up from four to five
and you've got to cut that rest period In half from [sixteen] to [Thirty]
Next up is the seated leg extension now
This is a great exercise for targeting your quads
But you have to make sure you're doing the full range of motion [watch] the weight stack
It's barely touching the top of the stack on every single repetition
And at the top of every rep you want to flex your quads as hard as you can
keep the reps consistent and keep those rest periods short
The next exercise is the prone leg curl
This is actually one of my favorite exercises to target your hamstrings you guys make sure you adjust the pad
I notice a lot of people get on this machine and even the leg extension and they never adjust the pads [you] want it to
be just above your ankles so [that] you can get full range of motion and really squeeze your
Hamstrings at the top of the movement all the [way] up all the way down don't use momentum and really
Focus on squeezing those hamstrings and make sure you're keeping those rest periods to only 30 seconds like I said guys
Take out the timer
Or do what you have to do to make [sure] those rest periods are short and for those of you who don't have a prone
leg Curl machine you can use the seated leg curl as a
Substitute it's still going to hit the hamstrings just as hard. It's just if I had a choice [I] like to use the prone machine
The next exercise is the single leg Dumbbell step-up
and you're doing five sets of eight to [ten] repetitions per
Side [and] [as] you guys can see with this the leg that's on top of the box
[I'm] trying to get it up as high as I [possibly] can so if you don't have good
Flexibility, you might have to use a box
It's a bit lower
but as you guys can see you want [to] come up and then lift the
Opposite leg up in the air and [then] as far as weight that you use I'm using thirty pound dumbbells here
Don't use weight that's so heavy that you're pushing off your toe to lift yourself in the air you want to rely on the foot
That's on the box
We're going to finish up today's routine by hitting your calves. We're keeping the same amount of sets [on] five sets
We're going to bump the rep range up to 20 reps per set and you're only taking a 30 second rest period In between your sets
So we're going to finish up this routine by hitting the calves as hard as we can
First exercise is going to be the barbell calf raise and with this exercise you're doing 20 repetitions
And as you guys like to see as I go up on my toes as high as I can I like to lift my toes
At the Bottom believe it or not
It actually does engage the calves a bit more and you're going to notice a difference right away
[the] only thing that might be hard about this exercise is keeping your balance as you go up on each repetition
Now remember for these last two exercises
You're only resting 30 seconds between every single set keep the rest period Short because it's going to be crucial
to getting a good calf workout
The whole point of calves is to work with a lot of volume and that's what we bump the repetitions up the 20
20 reps per set so make sure that if you're using weight
That's too heavy [even] [if] you progress through your sets and you notice you're not getting the full range of motion
[I] want you guys [to] stop and lower the weight and then continue doing your repetitions
until you get all 20
And they're good sets because guys you know what the only way your calves are going to grow is if you hit them properly
That's it for today's leg of Routine now if you haven't [joined] my 12-week
Transformation challenge yet be sure [to] click the link down in the info section below
And for those of you who are kicking butt with this make sure you're updating your body fat percentages your weight and also uploading those
Progress photos to your profiles on MuscularStrength.com see you guys next time