![]() ![]() We'll be using one of my favorite forms of periodization for hypertrophy, which is weekly undulating, meaning the sets and reps will change from week to week. Of course, you can always move things around to suit your needs, but try not to schedule leg workouts on back-to-back days. Ideally your week will be set up with Monday, Thursday, and Saturday being the lower body days, Tuesday as your maintenance day, and Wednesday, Friday, and Sunday as off days. Three of those will be "leg" days, with the fourth being a maintenance day for upper body lifts. In this program you'll train four days per week. And to help make things right, here's a 4-week leg specialization program that will get your quads blowing up faster than Tom Platz trapped in a leg extension factory. Some guys become so afraid of the heavy bar that they can't sleep the night before leg workouts. ![]() It can leave you lightheaded and nauseated, not to mention limping for days. Real leg training – the kind that produces results – isn't fun. In the older, busier, or just plain deluded lifters, it's thinking that hitting the treadmill for 30 minutes twice a week and playing pick-up basketball every Thursday night is "all the leg work they really need."įinally, there's the fear factor. In younger bros, it's usually a misguided attempt to attract the fairer sex – the idea that developing massive pecs, a thick back, and (God forbid) six-pack abs will magically lead to a bevy of succulent silicone-enhanced fitness bunnies following them around like some spray-tanned Pied Piper. And guys have excuses galore for putting their legs on the back burner. See those two pale, sickly looking tent-poles poking out from the bottom of your shorts? Those are your legs, and it's painfully obvious to everyone that you've been ignoring them. Cuz' you've got bigger priorities, friend. For the next four weeks let's put away the sleeveless shirts and give your beloved upper body a break. ![]()
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