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Stack Labs Blog

Wednesday, September 9, 2009

No Squat Leg Workout

I don't mean to brag but I am very proud of my leg development, I actually get complemented on it all the time and get asked aboutmy leg workout. I have been training for 15 years now and while I did a lot of barbell squats when I was younger I no longer do it regularly.

Here is my current leg workout:
First I start with either walking lunges or leg extensions. I usually walk around the gym 3 or 4 times while lunging. I find the lunges thoroughly warm up the knees and give me a wicked burn to get me psyched up for the rest of the routine.

I immediately follow lunges with leg extension. I do my legextension very strictly; I lock my legs out at the top for at least a 2 second hold, and I also point my toes up to the ceiling. The negative part of the movement is just as important, and I execute that slowly. I don't totally relax the quadriceps muscle at the bottom of the movement.

My next exercise is either the hack squat or the smith machine squat. Again, my form is strict and slow. I don't bounce at the bottom of the movement, and I don't lock my knees out at the top. Instead of locking out my knees, I squeeze on my leg muscles. My rep range on these is usually 30 reps at 135 pounds (my first set). My other sets I increase in increments of 90 to 100 pounds and I perform between 10 and 15 reps.

My next exercise is are single leg presses on the vertical leg press machine. I do this for shape, not size. I utilize one leg at a time, I try not to go too heavy because I don'twant to injure my knee. Most of the time, I perform this movement with 155 pounds for 20 rep sets. I keep the movement slow and strict; again, I don't lock out my knees and I squeeze my leg muscles at the top of the movement.

My next to last exercise is sissy squat. Luckily, the gym where I train has a machine for this exercise. I do this exercise for definition and shape. I perform 20 to 30 reps. I concentrate on squeezing my legs and glutes at the top of the movement, and I don't lock out my knees. I also squatdown slow and deep.

My final exercise is the inner thigh machine. I perform this with 140 pounds for 30 rep sets. The key to this exerciseis to squeeze together with your knees!
I finish off my leg training day with a 30 minute session on the stair master. And I do mean "finish". I think its important to note that I don't lift very heavy, which isquite the opposite of how I "look". I will not sacrifice form for the sake of lifting heavy to impress someone in the gym.
Legs are difficult bodypart for most people to develop, but I think with patience, and strict training you will see results!

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