Here at CHROME, we don’t skip leg days, in fact, we don’t even settle for the run of the mill leg day routine. When it comes to growing our legs, we are always looking to push harder, increase intensity and increase effectiveness of our workouts. So if you are like us, continue reading just how to increase the effectiveness of your leg workout.


1. PRE-EXHAUST YOUR QUADS


Squats are hard enough as it is but if you really want to dig deep into your quadriceps muscle fibres, then pre-exhaust your muscles before you hit the big compound lifts. A good way to pre-exhaust your quads is to do leg extensions. I would suggest aiming for 20 reps and then performing 10-12 squat reps. The next week, mix it up by starting with 20 reps of squats and then 10-12 reps of leg extensions. Concentrate on each movement with 1-2 seconds on the concentric part of the lift and 3 seconds on the eccentric.


2. GIANT SETS FOR GIANT LEGS


The gym has to be pretty empty for you to complete a giant set workout as it requires you to use 4 or more exercises one after the other with minimal rest in between sets.

For quads, try doing lunges or leg extensions, then straight to leg presses, then onto squats and finally hack squats. If that doesn’t take it out of you, I don’t know what will.



3. REALLY POUND YOUR HAMMIES


Leg press is great overall leg exercise but in order to really pound away at your hammies, change up the stance with which you approach it. Place your feet as high up and wide as you can on the sled. To place the majority of the stress on your hammies, point your toes outward toward the edge of the top of the sled.Incorporate this into a super set, tri-set or even a giant set. I would suggest a giant set and this is why…


4. INCORPORATE THE HACK SQUAT


You’ll notice this in the giant set listed above. It is an absolute quad-killer. Get into a squat position on the machine and pin your glutes against the back pad. As you descend, pick your hips up and do a thrusting motion and then bring your hips back to the pad when you get to the top of the movement. This will help to place the majority of the stress on your quads.


5. RUN THE SQUAT GAUNTLET


How many of you knew that there was more than 1 type of squat? Well, for those who don’t, these include the back squat, front squat, hack squat, goblin squatZercher squat….and the list goes on. While these variations don’t suit every body type, I am sure that you will be able to find at least 3 squat variations that you are comfortable doing.

 



Older Post Newer Post