If you’re not already incorporating a high volume leg workout into your training plan, then we suggest you give this a read and reconsider!
There are a three different ways your body builds muscle, and if you really want to build a solid set of legs then you want to make sure your workouts trigger all the possible muscle-building mechanisms.
It’s all too common to see people sticking to the 8-12 rep range when training as it’s often touted as the best rep range to build muscle size. However, not only is sticking to one rep range boring, but by sticking to 8-12 reps, you’re only stimulating two of the three key muscle-building mechanisms!
A lot of people neglect the final method to build muscle. This final method is called sarcoplasmic hypertrophy, which sounds complicated but is actually very simple to understand — it’s that pumped up tight feeling that you get in your muscles if you do a load of reps (15+ reps generally).
Training for the pump adds a whole new dimension to workouts, testing your willpower rather than your brute strength — often your mental strength fails before your physical strength, so this workout really separates the men from the boys (or the women from the girls)!
Try incorporating this high volume leg workout (taken from our all-new #CC2015 transformation plan) into your training plan and finally see those legs grow bigger and more defined!
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Workout Overview
1. Leg Extension Warm Up – 3 x 15
2. Romanian Deadlift – 5 x 15
3. Leg Press – 4 x 15 (drop set on final set)
4a. Leg Extension – 4 x 12
4b. Hamstring Curl – 4 x 12
5. Seated Calf Raise – 3 x 25 (drop set on final set)
Scroll down for more information on each exercise and photos demonstrating correct technique.
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1. LEG EXTENSION WARM UP
- 3 sets of 15 reps
- 45-60 seconds rest between sets.
- Make sure the machine is correctly adjusted with your knees in line with the pivot.
- Warm up using a relatively light weight – you don’t need to go to failure. Hold the contraction for a second at the top of the movement.
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2. ROMANIAN DEADLIFT
- 5 sets of 15 reps
- 60-90 seconds rest between sets.
- Grab the bar with a double overhand grip (palms facing down). Stand up with your legs shoulder width apart and knees slightly bent – this is the starting position.
- Push your hips backwards and lower the bar keeping it close or in contact with the front of your legs at all times. Keep a neutral spine (back flat) and avoid rounding your back.
- When you feel a slight stretch in your hamstrings, that’s the bottom position of the movement. From this position, stand back up to the start position by extending your hips towards the bar and again keep it close or in contact with your legs.
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3. LEG PRESS
- 4 sets of 15 reps (drop set on final set*).
- 45-60 seconds rest between sets.
- Position your feet about shoulder width apart. Extend your legs until they are almost straight, avoiding locking your knees – this is the starting position.
- Bend your legs, bringing the foot plate towards you slowly until your legs are at 90 degrees – go further if you can. Then extend your legs back to the starting position, keeping your knees in line with your toes and pushing through your heels.
*Drop set: Complete as many reps as you can on the weight you used for the other sets. When you reach failure, reduce the weight and perform another set until you reach failure and can’t do any more reps.
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4A. LEG EXTENSION
- 4 sets of 12 reps
- Make sure the machine is correctly adjusted with your knees in line with the pivot. Hold the contraction for a second at the top of the movement.
4B. HAMSTRING CURL
- 4 sets of 12 reps
- 45-60 seconds rest between sets.
- Keep tension in your hamstrings at all times (don’t let them relax when your legs are extended).
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5. SEATED CALF RAISE
- 3 sets of 25 reps (drop set on final set).
- 45-60 seconds rest between sets.
- Place heavy dumbbells on your knees and put your feet on a step. Let your heels go down to below horizonal at the bottom and fully contract your calves at the top.
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Enjoy the workout?
If you enjoyed the workout and you want to build muscle, burn fat and tone up, then you should check out our all-new #CC2015 transformation plan. This plan is packed full of new workouts, and combined with our most effective nutrition plan yet it is guaranteed to give incredible results.
