Quad sets for quads

Posted: January 21, 2014 in fitness, Muscle Building
Tags: , , , , ,

One of the ways I determine if a leg day was successful is if I have to limp out of the gym with cramped legs.

Like any muscle group, legs will adapt to your training program after a while… here’s a little method I’ve found for blasting quads that’s almost guaranteed to hurt! Better still, this is great for illiciting growth because it blasts both testosterone and GH.

The method is very similar to Super drops. In this case instead of two drops it will be three drops of 25-30% while INCREASING reps.

I find this works best with leg extensions and as the last exercise of the session. Perform it as follows, making sure to have as little rest between drops a possible!

Set 1: 6 reps (heavy)
Drop 1: 8 reps
Drop 2: 10 reps
Drop 3: 12 reps

Rest 1 min then repeat (twice).

Note: when scorching legs make sure to have lots of water and electrolytes.

Feel free to curse me in the comments below 🙂

Ninja Turtle legs

For some more painful workouts join me on facebook

  1. […] this reason I will often use one of the following techniques: occlusion training; quad sets; super […]

  2. […] programs for back (called “Bulletproof Back“) as well as programs for chest, arms, legs and several […]

  3. […] start with: Isolating compound movements Shoulders Chest Arms Arms II Back Back II Legs (overall) Quads Glutes/hamstrings Nutritional […]

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