Leg day for some is a day not welcomed. Many times, people just do not know what to do or they actually fear the intensity that comes with a good leg workout (and the pain that follows). In reality nothing says “power” like a good set of wheels (legs). Legs are not easy to bring up, especially if you are on the wrong end of the genetic pool. But with consistency and intensity, even the smallest of legs can grow significantly.
The Routine “Drop Sets”
Drop sets are not easy as it is, so approaching legs with the drop set approach can be seen as downright brutal. However, there is nothing “cute” needed for the routine. A benefit to drop sets is they are simple in approach, so you do not need to think too much. Just find a weight that challenges you through the sets. Logging your weight is important.
You will start with a preset number of reps for each set. You can either do straight sets (each set has the same amount of reps), or you can alter the reps with each set and basically go by “feel” or until burned out. This routine we will do straight sets. Rest is minimal between sets (about 1-3 minutes) because the weight for each set drops (drop sets). Sound like fun?
- Treadmill Walk for 10 minutes Slight Incline 2-5% Grade (5 minutes)
- Front Squats – 4 sets of 12 reps, Drop Set 12 reps or Burn Out
- Back Squats – 4 sets of 12 reps, Drop Set 12 reps or Burn Out
- Leg Extensions – 3 sets of 15 reps, Drop Set 15 reps or Burn Out
- Leg Curls (seated or standing)- 3 sets of 10 reps, Drop Set 10 reps or Burn Out
- Leg Press – 3 sets of 10 reps, Drop Set 10 reps or Burn Out
- Goblet Squat – 3 sets of 8 reps, Drop Set 8 reps or Burn Out
Remember to drop the weight with each set and keeping the rest time as minimal as possible. This is a tough routine but one anyone can follow. Make sure you stay hydrated as well throughout the routine to keep cramping minimal. Cooling down is also important so hop back (or crawl) on the treadmill for a few minutes and go for a brisk walk after training.