An entire leg training sheet. It's a workout that emphasizes the quadriceps, that is, the front part of your leg, and will also work a lot of the glutes. And I'm going to give you everything, both the exercise and the exact order, number of sets, repetitions, whether the load is higher, whether it's lower, and even the most advanced technique in each of the exercises.
- Uhul! Before we start training, I need two things from you: 1st, dynamic warm-up. Get on the treadmill, on a bike, and do it for 5 minutes at a speed that makes you a little breathless.
This will prepare your body for this training, send blood to your muscles, and raise your body temperature. After that, you go to the first exercise and do two warm-up sets. One set with a good load, around 20 to 30% of the load you normally use, the second set you put on a little more weight, 50 to 60% of the load you use.
It will burn, and when it burns, you stop. You don't have to fail, you don't have to be excessively fatigued in this business. The first exercise in our training will be a 45° leg press, and I put it here because I want you to have more stability in your spine.
I don't want it to fail before the leg, that is, to be a limiting factor there. Just two series and you will apply a cluster set. Now you will understand the beauty of this training here.
The first exercise, or better said, the beginning of the training, I like to work with a higher load to bring this stimulus to the load training, of tension. You will put on a load that you can do around 6 repetitions, it is a high load. In the cluster, you will do 4 repetitions, rest 20 seconds, do 4 more, 20 seconds, 4 more.
. . You will do 4, 8, 12, 16 repetitions with the load you would do 6.
This is the cluster stop . Make sure you have a high volume of repetitions with a high load. It's awesome, you can make it work, it's cool.
Don't reach failure. You did 4 repetitions, rested, 4 more, rested, etc. , and then you did it 4 times.
You only did one series. Now, you will rest. These breaks here were just for you to recover and continue.
The whole cycle is over, I want you to rest for 1 and a half to 2 minutes to recover for the next series. Second exercise: free squats. I don't like Smith, stay away from that business.
Free squat. "Lalá, I can't do free squats, I only do Smith squats. " So you're that kid who didn't take the training wheels off the bike, you have to take the training wheels off.
Here, I want 4 sets of you, do it with a load that gets you close to 10, 12 repetitions, and get close to failure, I don't want you to reach failure, even because squats are dangerous to reach failure. You don't need to do 10, 12. You can do 9, you can do 13.
After all, our methodology is No Reps, the proposal that you don't care about the number of repetitions, but rather about the perception of muscular fatigue, of muscular work . Focus on that. Here, we go for a 1 and a half minute break, and may even have a longer rest, depending on the load you use.
And the technique? This one has no technique. This is where we go without technique.
3rd exercise, Bulgarian squat. It is an exercise that, firstly, will bring you some very interesting characteristics of the free squat due to the fact that it works hip and knee flexion, but as it is unilateral, it brings something different to the normal squat. This one I want you to do just 3 series.
The advanced technique, we come back with it. Drp-set. Is drop-set that technique that you do with a load, then reduce the load and continue?
- You got it right! And how do you do a drop-set in the Bulgarian squat? You will do the Bulgarian squat holding the dumbbell, and the idea is to hold it in the hand opposite to the side you are supporting your foot on.
There will come a time when you are close to failure, and you drop the dumbbell on the floor, and please go down and drop the dumbbell. It's not about messing around in the gym and losing weight. And then you let go and do a few more repetitions, repeat this process on the other leg, and then rest for a minute to a minute and a half.
Here, you can do around 10 repetitions too, do your weakest leg first, count how many repetitions you can do there, and then repeat these numbers on the stronger leg. It's time to work on the hamstrings, and we're going to start with the seated flexor. Think with me, it's the first posterior exercise.
Remember I said that I like to start training with more load? If you 're starting with the hamstring, no matter how much it contracted, it didn't work effectively. I want you to direct the work to this moment with a higher load, and I want a peak contraction as an advanced technique.
You will do 3 sets, if the load is higher you will have lower repetitions, staying in the range of 6 to 8 repetitions, and you will do peak contraction, that technique that as you will be in the chair, you will pull and hold for 3 seconds . Return in a controlled manner, pull, hold for 3 seconds. When you reach the point where you can no longer hold it, you can do a few more repetitions without holding it, and when you start to fail, you stop.
This is a precaution I take within the periodization of Muscle 60D. To give you an idea, this workout I'm giving you is a workout from the seventh week of our periodization, and here I focus heavily on the quadriceps. And of course, this same seventh week there is another training session with more intense work on the hamstrings, if you want to get to know the Muscle, see how it works, including the other things we deliver, with the support of personal trainers, nutritionists, physiotherapists, among others.
other things, click on this link below in the description, it will take you to the Muscle 60D page, and you will learn about the work we do. Let's go to the flexing table. We work on a specific hamstring exercise with our hips flexed, which is the chair, and this influences the length of the muscles, and now we are going to add another stimulus with the hips extended.
In this second, the muscles become shorter, and then you will do a different exercise, look how cool it is. No matter how much you flex your knee in both cases, the stimulus changes a little. In this exercise, I want you to repeat the 3 sets, but the repetitions can go up a little more, firstly because we are going to use a technique for this, but I want you to do around 10, 12 repetitions.
You're going to do this close to failure, and you're going to do a drop-set. You will reduce the load, and do a few more repetitions until you get close to failure again. The interval here can be up to 1 and a half minutes, it works well.
Let's go, an exercise for the hamstrings with the knee flexed, another with the knee extended. I want to add one more for later. What do I do to make it a different exercise?
Unilateral standing flexor. Now, we are bringing the fact of working the leg individually. "Lalá, I don't have that machine in my gym.
" You can do it on the flexor table, and then you do one leg at a time. You will do around 15 repetitions, and I want you to work at a higher volume of repetitions, and 3 sets. As the technique we are going to use is No Stop, that is, you don't rest, you will finish this stronger and return to weaker.
It can happen and most of the time it will, you will do fewer repetitions. Let's imagine that first you do 15, and the second you do 12, and that's ok. You repeat the hardest, and going to the third series, drop a little more, you can do 8, 10 repetitions.
It's ok, and then repeat harder. Now let's go to the calf raise and I chose the standing calf raise. There are standing calf machines, and I prefer them.
"Lalá, I don't have a standing calf raise machine at my gym", so now let's use Smith. You take Smith a step, and you can mount his calf standing up. Just be careful with one detail: when placing the step, when you rest your foot on the edge of it, place a washer on top of the step, so there is no risk of the step tipping over and causing an accident.
Why do I need it to be loaded? You will do 4 sets. Two of them I want you to do with higher loads.
You will put 10, 12 movements there, which for the calf is not much, but with a higher load. After that, you will do 2 sets with a lower load, and you will do around 30 movements. Let's shock on that calf.
The break between sets: 1 minute will be enough and no more is needed. Here I want the advanced peak contraction technique, which is the one where you go up, press hard for 3 seconds, go down to the end, sink your heel in, go up, press 3 times and continue like this. Now click on this video, which is a biceps and chest workout.
"Lalá, what do you mean? Biceps and chest? Inverted?
" It's reversed, click there and you'll understand.
