Day 23:Quads

I’m changing up my weekly schedule a little bit because I want to hit back a couple times this week, so I’m training legs after back, which I typically don’t do.

Today, I’m starting with leg presses to warm up my quads. The important thing is warm up your knees and open your hips with a couple light sets first—get some blood flowing before you hit heavier sets.

One key thing you want to remember is that you need to perform more reps for legs than for other body parts. Heavier weights with a few reps will make you stronger, but if you want to increase the size of your legs muscles, then you need to emphasize more reps with relatively heavy weights. You’ll notice that in all of my leg workouts I’ve been emphasizing the stimulation of blood flow. That’s how you increase muscle size in your legs.

For leg presses I’m using the bands on the apparatus to increase tension as I press the reps—take a look at the video to see how I do this. To perform this move, I place my feet close together, and I keep my reps slow and deliberate. I’ve also wrapped my legs for occlusion training. The positive part of the rep is about 1-2 seconds, and then the negative is about 3-4 seconds per reps. All of these intensity techniques combined make up for the fact we’re not going super heavy with legs presses. So there’s a lot going on in this first exercise.

For hack squats, we’re going to do the reverse version, facing the apparatus. It mimics regular squats. Keep your butt under you to work your quads rather than your back. Notice that I’m using bands on the machine rather than weights, which increase tension through the strength curve of the movement. Then look at my reps pace: Slow negatives of about 3-4 seconds per rep with an explosive positive. Also, I rest-pause at the bottom for a second or so.

Then, for leg extensions, we’re back to BFR with occlusion bands at the upper thighs. For this exercise keep your toes pointed upwards (your feet flexed, not pointed). This will help target the center of your quads, the two muscles that run down the center of the tops of each leg. Again, you’ll go with high reps with only about 30 seconds of rest between sets. I don’t believe in performing heavy legs extensions with lower reps—I think this is a volume exercise, and you should always go with higher reps. You can also add any of the intensity techniques that I’ve mentioned before.

Dumbbell box squats help me keep my hamstrings stable and focus my attention on my quads. Notice that with this move, you create a natural rest-pause at the bottom of each rep. I keep my feet together and drive through the heels. Also, remember to sit softly—feel the stretch on the way down and don’t bounce off the bench or box.

Barring a serious injury, you can find many ways to work around minor problems such as a sore joint or tendons. You shouldn’t try to power through injuries because you’ll only make them worse over time. But you don’t need to skip your workouts, either. Today, I showed you some ways to get in a great workout to keep your growth progressing while preventing further injury and, potentially, hastening recovery. There’s almost always a great workaround for training through muscle tweaks.

Today, I’m also adding your first abs training session of Week 4 to your quads training because this is a shorter workout. You’ll perform kneeling cable crunches with a twist for 4 sets. By bringing your elbow toward your opposite knee you’ll involve more intercostals, the muscles along the sides of your ribs. Hold the contraction for 1-2 seconds, and then stretch your abs back to the starting position, emphasizing the stretch at your sides. Intensify the reps by using weights and forced contractions so you’re only able to perform 10-15 reps per side before you reach failure. Rest only 30 seconds between sets.

Then you’ll follow that with lying bench leg lifts. Use a 1-second raise with a deep forced contraction followed by a slow (3-4-second) lower to reach failure with 10-15 reps. Hold a dumbbell between your feet, if needed, to achieve failure in this range while keeping rests to 30 seconds between sets.


Download the Workout


Morning cardio



Perform 50 minutes before consuming food


Leg Presses 6 sets x 25-30 reps
Reverse Hack Squats 4 sets x 8-12 reps
Leg Extensions 5 sets x 25-30 Reps
Dumbbell Box Squats 3 sets x 20 reps

Kneeling cable crunches with a twist



Per side, forcing a deep contraction to achieve failure in this rep range

Lying bench legs lifts



Add weight, if needed, between your feet to achieve failure at 15 reps

Post-workout cardio



Perform 30 minutes immediately after weight-training or add this session later in the evening



Today’s workout included multiple intensity techniques. Sometimes I added as many as four of these intensifiers to one exercise. The purpose of this is to show you how intensity is the key to building bigger legs. It’s not only about moving heavy weights—it’s about learning to stress as many fibers in your legs as possible, encouraging blood flow to maximize your pumps for better workouts, recovery, and growth. Don't forget to take your Kasein before bed tonight to further help with recovery!

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