Fred ''Biggie'' Smalls Man-Making Leg Workout

Every athlete has that one workout that changes his attitude. For Fred Smalls, this leg workout challenged his limits. When he completed it, he knew he was capable of anything.
"I looked into the mirror and told myself that I would not  give up, no matter what."

Many years ago, I heard bodybuilding legend Shawn Ray say that you have to be able to cross a certain barrier of pain to reach championship status. I didn't truly know what he meant until I did the leg workout I'm about to share with you. After conquering that workout, I knew I'd be able to handle any challenge thrown at me.

Don't get me wrong: I wanted to quit. I was drenched with sweat, my body was numb, my lower back was tapping out, and my head was pounding. That horrible little monster of doubt crept into my thoughts and cried: "Stop!" But I looked into the mirror and told myself that I would not give up, no matter what. And you know what? I didn't. I kept going.

On that day, I turned a corner.

I'm not gonna lie, this might be one of the most difficult leg workouts you'll do. It's not meant to be done on a weekly or even a bi-weekly training schedule, but if you throw it in every few months or so, it will shock your body, and your muscles will have to respond by getting bigger and stronger. This workout will also tap your mental strength. If you're able to finish, you'll be better equipped and hungrier to reach your other goals.

This leg workout will help you cross that barrier and achieve a new level of greatness. Stay focused, be disciplined, and watch the results happen.

Fred's Killer Quad Workout
  • Back Squat Back Squat Back Squat
    7 sets of 7 reps at 60% 1RM, 60 seconds rest
"Biggie" Tip: When squatting, I always go wide with my stance and keep the bar low on my traps. This allows me to create more power so I can lift heavier loads.
  • Leg Press Leg Press Leg Press
    4 sets of 15 reps; 1 dropset of 50 reps
"Biggie" Tip: I like to place my feet high and wide to activate my vastus lateralis and glutes. I go just deep enough that my butt begins to roll up off the seat, and then I reverse the motion. This full range of motion definitely puts a damper on the ego, but really increases the amount of recruited muscle fibers—which means more mass!
"Biggie" Tip: Go heavy. I like to do these with 225-405 pounds. On this exercise, make sure you have a good spotter and that you are able to dump the weight if needed. It's also a good idea to support your core by wearing a belt. This movement with heavy weight can be risky, especially when you are already exhausted. Although it's supposed to be a quad-dominant workout, you'll feel your hamstrings and glutes working hard during this lift.
"Biggie" Tip: Load the weight, position your feet, and start squatting. Full range of motion is the only requirement. Keep your lower back pressed against the pad, press through your heels for the entire movement, control the negative, and you will crucify your quads while sparing your back and knees. If hack squats hurt your knees, you can do lunge "pumps" on the Smith machine.
"Biggie" Tip: If your quads have anything left in them, this superset will finish them off. Get zoned in before you do them. If your mind isn't ready, your body will fail.
"Biggie" Tip: After these last two sets, you're done. So go hard. Leave everything in the gym.





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tucson11

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tucson11

I absolutely LOVE working my legs! I feel that's definitely where you get your power from! Want to try it out!! Love the quads by the way!!! Keep it up!!

Sep 16, 2013 5:01pm | report
 
AutumnHB

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AutumnHB

dang it! trained legs this morning before this article was published. I Don't work legs again until next monday, but I'm definitely going to try it first thing monday morning! can't wait!

Sep 16, 2013 5:16pm | report
 
KingsFitness

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KingsFitness

Great article

Sep 16, 2013 5:46pm | report
 
travis132

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travis132

"Biggie" Tip:�When squatting, I always go wide with my stance and keep the bar low on my traps. This allows me to create more power so I can lift heavier loads" I don't know what it is about my build but shoulder width has always been stronger for me. Did wide stance for about 6 months then went back to shoulder width last week and I'm nearly %30 stronger going parallel.

Sep 16, 2013 9:36pm | report
 
samerym

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samerym

I believe this has to do with abductors/adductors and flexibility. The wide stance is recommended for people with weak abductors (outer thigh muscles) that get overpowered by the usually stronger adductors, which pull the knees inward.

I wouldn't worry too much about it. We're all different.

Sep 17, 2013 6:50am | report
GyzzBrah

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GyzzBrah

Would love to do it, but im too weak for sissy squats at this moment, and my gym dont have a hack squat thing.

Oct 2, 2013 11:35pm | report
 
CrossFit910

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CrossFit910

You can do hack squats with a barbell. Place the barbell behind your legs and lift up as if you were doing a deadlift just with the bar behind your legs. I feel like those are more beneficial as well as it strengthens the core as well.

Nov 21, 2013 2:01pm | report
mastermason374

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mastermason374

how many times do i have to do this per week? I have to starting focusing on my legs. Can't neglect them anymore.Time to get this show on the road!!!

Nov 21, 2013 9:16pm | report
 
Kahliachu

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Kahliachu

Love it, doing this bad boy tomorrow.

Feb 19, 2014 7:30pm | report
 
Showing 1 - 9 of 9 Comments

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