We've all seen the standard leg workouts where you move from
heaviest, to heavy, to moderate, to light, increasing your reps with
each successive movement. This is great for building muscle mass, but
tends to neglect the 'class' that comes from training using higher
repetitions.10 Minute Trainer Let's look at a reversed leg workout which allows the
trainer to target isolation movements first, followed by heavier
compound movements.
Start your day with leg extensions. Five sets of 15 to 30 repetitions should give you an intense burn before you know what hit you! Keep the reps slow and deliberate, concentrating on flexing the quads at the peak of every single rep.
Next, move on to lunges. Balance may be tough, but you'll be using less weight than usual. Try completing 4 sets of 10 to 20 repetitions.
Leg press is next on the menu. You don't need to balance here, so you can keep your weight used at 80% of your usual workload as you attempt four sets of 15 to 25 repetitions per set.10 Minute Trainer Wear knee wraps on this movement and squats if flaring occurs from the higher repetitions as your legs grow used to this new style of lifting.
Finally, you will be ending your day with squats. Reduce your normally used weight by 30 to 40 percent, and aim for 4 to 5 sets of 12 to 20 repetitions per set. Take as much time as you need between sets to allow your heart rate to drop and your breathing to return to normal. You got this! Stretch, have a shake, shower, and go home and sleep!
Remember that you will need to reduce the overall amount of weight you move for each successive exercise, compared to the number you typically use when these movements come much earlier in the workout. Why is this? As you complete more and more sets, your legs become engorged with blood. They fatigue and become less reliable for balance. This is why most people will start their leg workouts with heavy squats and leg presses, and then move onto the lighter movements. You are purposefully circumventing this useful and common practice, because you wish to isolate and target those slow-twitch muscle fibers which are normally not activated in your workouts. They are hit during repetitions 12 to 15 to 20... and commonly neglected for most people who only train using sets of 6 to 8 repetitions (going heavy all the time).
Now that you see how such a leg workout would look, you can create similar workouts for chest, back, shoulders, arms, and other muscle groups. Start by taking your current standard workout, reversing it, reducing the weight used on each set, then bumping up your repetitions for a greater pump! Just remember to keep the focus on higher repetitions.10 Minute Trainer
Start your day with leg extensions. Five sets of 15 to 30 repetitions should give you an intense burn before you know what hit you! Keep the reps slow and deliberate, concentrating on flexing the quads at the peak of every single rep.
Next, move on to lunges. Balance may be tough, but you'll be using less weight than usual. Try completing 4 sets of 10 to 20 repetitions.
Leg press is next on the menu. You don't need to balance here, so you can keep your weight used at 80% of your usual workload as you attempt four sets of 15 to 25 repetitions per set.10 Minute Trainer Wear knee wraps on this movement and squats if flaring occurs from the higher repetitions as your legs grow used to this new style of lifting.
Finally, you will be ending your day with squats. Reduce your normally used weight by 30 to 40 percent, and aim for 4 to 5 sets of 12 to 20 repetitions per set. Take as much time as you need between sets to allow your heart rate to drop and your breathing to return to normal. You got this! Stretch, have a shake, shower, and go home and sleep!
Remember that you will need to reduce the overall amount of weight you move for each successive exercise, compared to the number you typically use when these movements come much earlier in the workout. Why is this? As you complete more and more sets, your legs become engorged with blood. They fatigue and become less reliable for balance. This is why most people will start their leg workouts with heavy squats and leg presses, and then move onto the lighter movements. You are purposefully circumventing this useful and common practice, because you wish to isolate and target those slow-twitch muscle fibers which are normally not activated in your workouts. They are hit during repetitions 12 to 15 to 20... and commonly neglected for most people who only train using sets of 6 to 8 repetitions (going heavy all the time).
Now that you see how such a leg workout would look, you can create similar workouts for chest, back, shoulders, arms, and other muscle groups. Start by taking your current standard workout, reversing it, reducing the weight used on each set, then bumping up your repetitions for a greater pump! Just remember to keep the focus on higher repetitions.10 Minute Trainer
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