The Leg Workout from Hell: Mark’s Monday Workout #2
Allow me to present to you, the leg workout…from HELL! Mwuahahahahahaaa….
If your leg development has stalled big time, and -no matter what you do- them quads and hammies won’t grow…
AND if you think you have a set of brass balls….try this.
There’s a kazillion leg exercises, many of them good. But good for what though, is what you should ask. Bodybuilding? Structural balance? Or athletic performance improvement?
My oh my, what a curious bugger you are…
Of all leg exercises and all lower body workouts, probably one of the very toughest to do…is the full back squat.
There’s many types of squats, and most have their uses:
- sumo squat
- dumbbell squats
- barbell squat
- hack squats
- split squats, etc…
But full Olympic back squats are quite possibly the toughest, carrying the greatest rewards for the punishment.
They improve athletic performance, bullet proof the knee, and make your legs grow in all the right places.
My following Monday leg workout is probably the simplest, and almost definitely the very hardest workout you will have ever done. EVER.I have seen it with my very own eyes: big guys, rolling on the floor, crying… (not really, just complaining and whining), while true and tough athletes licked it without twitching an eye brow…though they reported back to me that they could only hobble to the car and back for about 5 days after.
OK the Workout:
Exercises: Full Olympic Back Squats. That’s it.
Tempo: 1010, means 1 second down, 1 second up, nice and smooth.
Rest: 60 seconds. 1 minute. (that’s a pretty damn short rest, trust Mark)
Sets: NOW it gets interesting…
It’s a classic pyramid scheme, and it goes like this:
50, 40, 30, 20, 10, 20, 30, 40, 50 reps. That’s all, folks.
Begin with a light weight, depending on your strength levels: say about 20% of your 1 RM (1 rep max).
So if you squat 150kg that’s 30 kg. Very light. But NOT easy, you will see…
Say we start with 30 in this example.
30kg times 50 reps. Rest 1 minute.
Then 40kg x 40 reps. Rest 1 minute.
50kg x 30 reps. 1 minute rest.
60kg x 20 reps. 1 minute.
80kg x 10 reps. 1 minute.
And now it’s back down the ladder:
60 for 20 reps, 50 for 30 reps, 40 for 40 and 30 for 50 reps. Done. Finished…
Now a BIG post workout shake with extra glutamine, thankyousovery much. And no legs training for about 5-7 days.
Arnie called this shock training, and shock it will: the beejeezus out of your body and your legs into new growth, and that’s for sure.
This is a “do not try this at home workout”, and it’s to be handled with care: maybe once every 3-6 months, something like that. That’s all it takes.
BTW: how do you NOT squat:
And how DO you squat:
And finally, how to have fun doing Olympic weight lifting: