Workout of the week! 01/11/16

Karl Seaward
Nov 2, 2016
2 min read

This weeks workout comes from Muscletech's training series. This killer quad workout was passed onto me by my good friend Aaron from Aaesthetica!

The warning on the picture is true, this quad workout is hardcore and burns like hell!

The Workout run down:

Leg extensions, 2 sets / 100 reps for warm up. This alone started a pretty significant burn, which is great as hitting a burn early means the muscle will respond more to stimuli applied to it, definitely will be used in future leg workouts.

Squats, 2 heavy sets / to failure. For me 2 sets wasn't enough, however due to a knee injury I have trouble doing heavy squats and don't tend to go too high in terms of weight.

Hack squats, 3 sets / 10-15 reps. This was quite refreshing and challenging as I haven't done hacks in a while now. I only hit the 10-12 range, but definitely felt my muscle engage. I think I will use hack squats again more alternately in my leg workouts, maybe on a bi-weekly basis in an upcoming program.

Leg press, 3 sets / 30 reps. I love leg press, it is one of my favorite leg exercises. This time around it was challenging for me. I normally use leg press to push heavy weight due to the limitations I have squatting due to the knee injury. So in my usual leg workout I use leg press for heavy weight to failure and squatting for lighter weight and more reps.

Seated leg curls, 3 sets / 10 reps. This exercise is a given for me, whether it be by itself or in a super set, it fits into every leg workout.

Standing leg curls, 3 sets / 10 reps. Another exercise I haven't used for a while but always a great addition, working the legs individually always makes a difference and also means your stronger leg is not taking more weight than the weaker. This will always occur when doing leg curls or extensions, so it is good to implement these single leg exercises on a regular basis to pick up on weaknesses and help isolate one set of muscles and concentrate on a muscle-mind connection.

Calf raises, 3 sets / 12 reps. Always great to finish on, I like using both seated and standing to try and hit my calves from different angles and make the most out of the exercise.

This was a great workout today and great to use a few exercises that I haven't incorporated in a while, also to train using exercises in a different format to what I normally would. This always keeps the muscles guessing, changing a workout or routine is great to get a response from your muscles and make steps towards your goals. Changing weight, reps or exercise will stimulate the muscle differently and therefore help stimulate strength and growth.

I hope this can be of some help, and thank you to Aaron for recommending the workout! Cheers Pal.

Karl Seaward