Tuesday, September 13, 2011

Best Leg Workout Routine Ever

When done, it should feel like you've tried to climb a building with a car tied to your back!  Not only is this leg workout the best ever for building muscle size and strength, it also delivers more pain in a shorter amount of time than any other program you'll ever do. 

Here's the exercises:
  • Leg Press Machine 1 set of 20 reps immediately followed by
  • Leg Extension Machine 1 set of 20 reps immediately followed by
  • Barbell Squats 1 set of 20 reps then rest

Basically you do the leg presses until failure, stumble/crawl to the leg extension machine, then drag yourself to the squats.  One cycle of this circuit is all that is needed and should take less than 5 minutes for the whole leg portion of your workout.  Also, you should need at least 5 minutes to recover.  If you can walk sooner, you haven't done it hard enough.

There are a few key points to this leg circuit:
  1. Less than 3 seconds rest between exercises.  More than 3 seconds rest and you'll greatly diminish your results.  
  2. Always use the reps as a guide but never stop until you've reached muscle failure.
  3. Do each rep smoothly and controlled with no bouncing and focus on slow transitions between the positive/negative portion of the rep.

After trying this leg workout cycle you'll appreciate the workout done by Casey Viator in 1971:
  • Leg Press Machine, 750lbs for 20 reps immediately followed by
  • Leg Extension Machine, 225lbs for 20 reps immediately followed by
  • Full Barbell Squats, 502lbs for 13 reps.