What's up champ! I'm Vince Del Monte of GeneExpressionTraining.com
In this workout we've got a leg workout for mass specifically for beginners.
However if you've been training for 1 plus years and you're not seeing the gains in your legs
it's likely because you skip some steps that beginners need to take.
So this videos for you as well . Let's get into it
I'm shaking doing this. Definitely pushing hard and I'm still out of breath.
Alright guys. Let me tell you a quick story about how I got this guy Nick here
So we both train at the same gym at 6 a.m. every day. And I came in and I was doing
one of my complex workouts. I took the shirt off and then next thing I know this guy
joins in the rack beside me. He takes his shirt off and I'm like what a guy
He's got to show me up. I know he's younger than me. How old are you again. 24
He's only 24 years old I'm 37 and we started talking to each other about you
know how you built your body and he's kind of gone through the whole heavy
heavy heavy gas pedal gas pedal gas pedal but he always comes back to
just paying attention to... knowing what you're doing and like Vince says, steering a car.
You are like a car you got to know how to control it so that you can
grow efficiently and so that way you don't get hurt. That's right. A lot of
guys can't build muscle lifting heavier weights because they don't have what's
called neurological efficiency. The brain doesn't know how to communicate with the
muscles. Alright so they dispersed the load. They don't know how to fatigue muscle.
Right. That's why he's got a very balanced physique. Alright. Proportional.
Balance. That's because he's learned how to contract muscle and then he adds load on
to that and then he makes the progress. so let's get into the leg workout here.
Nick's going to take us through it. I was too chicken to go through it. Just joking.
He's going to take us through it and you guys are going to try it. It's tough.
Alright. Here's our leg workout for mass. Exercise one we're starting off on the
Leg Extension. We're doing a 4-1-2-1 tempo. Pay close attention to
the cues here. Pause. Good. Less swinging. More contraction. You want to avoid that
state of weightlessness. We want constant tension.
The enemy is weightlessness. I want you to pull your knee up towards your hip.
Pull your kneecaps towards your hip. Shorten that up. Good. Pull all this stuff up. There it
is. Good. Pull all this back as you contract. Shorten. There you go. Pull this
up to your hips. There it is. Less bouncing. Squeeze hard. Squeeze through it.
Don't be in a rush to get it up. Contract. Focus on contracting muscle.
That's it. Not chasing reps. That's it. Two more. Contract muscles don't chase reps.
There it is. Contract muscle. There it is. After 15 reps here you're going on
to exercise number two. Lying Leg Curls. Same thing. 4-1-2-1 tempo.
Pay close attention to the cues here. Put this...close this gap. Tap onto your biceps.
tap on to your biceps. Good. Two, three four. Maintain tension. Contract.
There it is. Perfect. Two three four
Pause. There it is. One two a little more stretch stretch stretch stretch stretch
Right there. Maintain that. Close it. Good. That was the money rep. Stretch stretch stretch.
Keep it on. Contract hard. Good Less momentum more contraction.
there it is
Good. Keep those hips down. Good. A little bit more a little bit more. Close it close it close it.
There it is.
After 15 reps here we're going to load up the Squat. 4-1-2-1 tempo.
Same deal. You're going to go to failure. Now if you get to 4 or 5 reps what I want
you to do is rack the bar. I don't want you to reduce the weight. I want you to
do rest pause until you get all 15 reps. Alright. This is going to hurt and you're
going to be in unchartered territory. Hang tough. Get through it. Awesome good.
good. You got lots left. Leg press the floor away
from you at the bottom. Good. Drive the floor away. You got this buddy. Let's go.
There it is. Good. Baby weights here. Let's go.
You got this man. Up.
Last rep man. After 15 reps on the squat we're going to go to the final
exercise. We're going to sit down. Leg press it out. 15 reps. Same deal.
If you hit failure rack it. Rest five to ten seconds and then keep going until you
get to your total of fifteen reps. This is brutal. Mentally this is going to be
harder than anything you've ever tried. Keep your heels on the pad.
Drive your heels through. There it is. Come on man. I'm with you. Let's go. Up. Good. Come on
You got this man. Hang tough. I'm with you. Last rep. Here we go. Contract hard.
Good work man. I'm done. Listen I'm a 15 year downhill ski racer. Ive been
training legs most of my life. Slowing it down like this... definitely crush your legs.
I've been training legs since I've been 12. That's 12 years of training legs and no matter what,
weights like this will definitely make you grow.
My legs. I can't even move them That's why I'm still sitting here.
So after all four exercises you've done one giant set. You're done. That's the
workout. As a beginner, again, I want you to focus on quality. I want you to learn
how to get more out of less before we just start adding more. Alright.
Have fun with that. Alright. Work within those sets that you've got prescribed.
This workout's gonna teach you how to NOT pace yourself.
This isn't a marathon. I want you to get really good at working hard outside your
comfort zone. Alright guys. That's all I've got for you. If you're watching this
video within the last five days of the month that means we are currently
accepting members for Maximize Your Muscle 2.0 That's my brand new workout of the
month program where I send you a new workout every 30 days in the mail.
And guess what. It's free to try. I'll ship you your first phase. All you got to do is pay for
that small small shipping and handling fee and you'll have a brand new workout
to build muscle faster get stronger and shred fat. Zero guesswork. If you like
this approach to training you'll love maximize your muscle alright.
Check the link on the screen here or the link in the description. Read about it. Get signed up.
I'll ship you your Phase One on the first of the month. You'll have it at your front
door. We ship worldwide and you can join hundreds of guys currently maximizing
their muscle the smarter way not just the harder way. Thank you so much for
watching this video. I'll see you guys next time