Leg Destruction

To all of our followers/readers: Happy Hump Day- now let's destroy those legs of yours.

Before I post the workout, I want to spend some time harping on the importance of range of motion. This concept can and should be applied to every muscle group, but it relates to legs the most. Without getting too deep into the anatomy of the human body, the upper leg as far as we are concerned consists of the quadricep and the hamstring. 

If you are doing squats and choose to only go half way, not only are you deceiving yourself of your true strength, but you're putting a majority of the stress on your quadricep and not hitting your hamstring equally. If there is one thing that no weight lifter wants to be described as it is "uneven." Beyond just the visual aspect, if your quads are taking all the stress without any help from the hamstrings, your hamstrings won't get stronger and as a result may be at higher risk for injury. 

So please, whether it is leg press, squats, or any other compound movement, swallow some of your pride, drop the weight a little, and get that full range of motion. You will be thanking me soon enough, I promise you that!

Now to what we have all been waiting for:

Superset- 5 sets, 10 reps each leg
Barbell step ups X rapid high knees (using a box)

Superset- 5 sets, 12 reps
Leg Extension X Leg curls 

Superset- 4 sets X 10 reps each leg
DB Lunges X jump rope (45 sec.)

Burnout- 3 sets
Leg press

The high knees and jump rope incorporated into a leg workout are new concepts for those of you who have been following us. The idea behind this is to work those fast-twitch muscle fibers opposed to just the slow-twitch muscle fibers that tend to take on the bulk of the workload when you're working those legs with heavy weights. 

As always, if you have any questions or comments either email us at themuscleinsider@gmail.com or comment on the blog itself.

Read it, spread it, and most importantly #GetFit