Welcome to Week 6! You'll be repping out fewer sets this week, but the intensity you bring to the table will be more than enough to make up for the lower volume. It's time to put Dorian Yates' classic training system to the test and HIT your legs with heavy weight.
This week especially, you're going to want to lean on a workout partner for support—and assistance. You'll start your session by prefatiguing the muscle, and then go into forced and negative reps. You'll definitely want a buddy to help you push through the exhaustion when you feel like giving up. You can—and will—succeed with that extra push.
Day 36 legs and calves
Watch The Video - 12:36
- Prefatigue your quads with leg extensions before moving to the next exercise.
- When you reach failure, don't give in. Go beyond with forced reps and a spotter to continue to break down the muscle.
- Pay attention to foot placement. If you're looking to hit your glutes and hamstrings on a leg press, place your feet a little higher. If you're looking to attack your quads and "mirror muscles," keep a lower stance on the plate. Keep your weight in your heels.
- With hack squats, keep a narrow stance to target your quads and accentuate the outer thigh sweep.
- Go slow on negatives and explode on the positive to reach fatigue and get the most out of each movement.