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Week 3, Day 20: Legs

By on March 13, 2013
Digital-Quads

Today will be a tough day to close out for your week 3 transformation. You may feel like your doing an outrageous amount of training today but it does take a lot of work to reach that goal. Do not give up and make sure to complete each set with full integrity.

 

Terms You’ll Need To Know

Failure – That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Drop Sets – Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Rest-Pause – Do a set to failure. Rest for 5-to-10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.

Leg Workout:

Tips For This Workout Day

  • Pick a weight that is appropriate for you. The intensity is the most important factor not the weight.
  • For the Leg Extensions dropset, begin with a weight that will have you reaching failure in 10-20 repetitions, and for each drop pick a weight that will allow you to get another 10-20 before needing to drop again.
  • On the Leg Press and Hack Squats, you’ll be using the rest-pause technique. Use a weight that will have you reaching failure in 25 reps. When you hit failure. Rest and pause a moment and then get out your remaining 5 reps.

Pre & Post-Workout Supplements

 

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