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Having big wheels can sometimes be one of the most difficult things to build upon. Many guys just neglect their legs and put all their focus on the more visable ‘glory’ muscles of the chest and arms.
Whether you train legs or not the giant set below should help you break through your plateaus and new pain barriers. In case you’re not familiar with the giant set it’s basically a combination of 3 or more exercises with less than 60 seconds rest in-between.
To maximize your efforts try to organize the equipment you’ll be using so that they are in close proximity to each other.
3 sets: 50 reps
Select your weight and sit on the machine with your legs under the pad.
Ensure that the pad is adjusted so that it falls on top of your lower legs (just above your feet).
Legs should form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees it means the knee is over the toes, which creates undue stress at the knee joint.
Using your quadriceps, extend your legs to the maximum as you exhale and hold the contraction.
Lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
TIP: You can use various foot positions in order to maximize stimulation of the inner/outer thigh areas.
3 sets: 50 reps
Lie facedown on leg curl machine with legs fully stretched.
Pad of the lever should be positioned just below the calves.
Curl your lower legs up as far as possible without lifting the upper legs.
Once you hit the fully contracted position, hold then slowly bring legs back down.
TIP: Use a leg curl machine that is angled as opposed to flat since an angled position is better suited for hamstring recruitment.
3 sets: 10-12 reps
Stand with torso straight and legs shoulder width apart.
Use an overhand grip with your palms facing down on the bar.
Lift the barbell up and stop just below your knees.
When lifting the barbell, dig your heels into the floor to feel the stretch in your hamstrings.
Slowly bring the weight back down to start position.
TIP: To get a better stretch when bringing the barbell back down try standing on a platform.
3 set: 10-12 reps
Once the bar is loaded step under it and bring arms up under the bar while keeping elbows high.
Rest the bar on top of the deltoids.
Lift the bar off the rack by first pushing with your legs and straightening your torso.
Keep head up and feet shoulder width (or wider) apart with toes pointed slightly outwards.
Maintain a straight back as you come down, while slowly bending knees until just above 90 degrees.
Slowly come back up to start position.
TIP: The front squat is sometimes preferred to the back squat as it helps maintain better back posture.