IRON ONLINE LEG ROUTINES

CLAUDIUS' MASS BLAST LEG WORKOUT #4

This is the leg workout that I've done every Sunday for maybe the last 1 1/2 years.

Squats and leg curls have to be carried near to eccentric (negative) failure, leg extensions and calf raises to concentric (positive). Assisted negative reps should be as slow as possible. As you can imagine, it's essential to have a workout partner.

4-5 warm-up sets of squats

Use a weight you can easily handle 15-20 reps.

1 superset leg extensions/squats

Place a stool or bench behind you. Its height depends on your lower back. If it rounds, you squat too deep. With a stool you don't to have to worry, but don't rest on it, just touch it. When you're no longer able to lift the bar in good form, let a training partner assist you to raise the weight for 2-3 forced reps.

1 set leg curls on a lying leg curl machine

Again 2-3 forced reps.

1 set calf raises

Raise up as high as possible and pause for 4-5 seconds. Rest completely before your next (upper body) training and increase your workload, that's all.

Basic, short and boring, isn't it? Hurts, though!

Best wishes,
Claudius