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Shortcut To Size: Phase 1, Week 4, Day 26
SHAREIt's time to hit your legs, and we're going heavier than ever: 3-5 reps per set, with 5-10 more pounds than your last leg session. Warm up thoroughly and be careful when you're deep in the squat pocket -- brace your abs, engage your core, and push up with everything you've got on every set.
If you love lifting heavy, this is your time to shine. Next week brings us back to the 12-15 rep range, so heave the heavy iron while you can.
Track your progress, tune into your music, dominate your drop sets, and lay waste to your legs. You get two days of rest after this, so you better make the workout worthwhile. If it keeps you on the couch all night, you did it right.
Day 26: Legs/Abs
Barbell Squat
4 sets of 3-5 reps
Dropset on final set
One-Leg Leg Press
3 sets of 3-5 reps
Dropset on final set
Leg Extensions
3 sets of 3-5 reps
Dropset on final set
Romanian Deadlift
4 sets of 3-5 reps
Dropset on final set
Lying Leg Curls
3 sets of 3-5 reps
Dropset on final set
Bent-Knee Hip Raise (Smith Machine)
3 sets of 6-9 reps
Dropset on final set
Ab Crunch Machine
3 sets of 6-9 reps
Dropset on final set
Plank
3 sets of 75-second reps
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- Body Stats
- ht: 6'3"
- wt: 178 lbs
- bf: 6.1%
jslam96
Look at the pics. You pretty much hold the bar of a smith machine on your feet and thrust it up with your hips. I don't have access to a smith machine, so i just use a dumbbell between my feet.
- Body Stats
- ht: 5'8"
- wt: 151.5 lbs
- bf: 10.0%
abueno408
ive been using the dumbbells also, but if u can use that machine he uses in the video my friend uses it and he says u FEEL it..
- Body Stats
- ht: 5'11"
- wt: 130 lbs
- bf: 5.0%
RDeezle
I just did the smith machine thrusts. It's good! This exercise makes it really easy to concentrate on your lower abs. Hit up Mr. Smith, if you can!
- Body Stats
- ht: 5'11"
- wt: 182 lbs
- bf: 4.0%
nocco20
self explanatory my friend... Check out the pic/video... it just helps you add weight to your hit thrust when you wanna use heavier weight than just a 10-20lb dumbbell between your feet while performing the hip-thrusts... the dumbbells work well but you don't wanna swing a 40 lb dumbbell over your head god forbid it slips and leads to permanent LIGHTS OUT...
- Body Stats
- ht: 5'7"
- wt: 182 lbs
- Body Stats
- ht: 6'3"
- wt: 226.2 lbs
- bf: 16.6%
Bodice
I tried it...put a bit of strain on my lower back. Any alternatives?
- Body Stats
- ht: 6'3"
- wt: 192.4 lbs
- bf: 9.5%
- Body Stats
- ht: 6'3"
- wt: 192.4 lbs
- bf: 9.5%
Jespersen
Anyone know a good alternative for a deadlift? Its a little weird to do it on a smith machine.
- Body Stats
- ht: 5'9"
- wt: 180 lbs
- bf: 20.0%
cadetsbs
I would say good mornings but you might run into the same problem. If you are desperate, perhaps lunges and back extensions?
- Body Stats
- ht: 6'1"
- wt: 184 lbs
- bf: 9.7%
abueno408
since im small and not that strong ive had to do the same weight every week usually cuz the machine wont go any less but i just try to do as many reps as i can and now i can do the required reps with just a little more weight, this program works and its only been a month for me, ive already seen results
- Body Stats
- ht: 5'11"
- wt: 130 lbs
- bf: 5.0%
- Body Stats
- ht: 5'11"
- wt: 182 lbs
- bf: 4.0%
Mrmatabo
quick question for anyone that really knows. people keep telling me creatine should be cycled. is this true or false?
- Body Stats
- ht: 6'0"
- wt: 165.2 lbs
- bf: 10.0%
jrtank316
I've done a lot of research on this topic. From most of what I've read you do not have to cycle off it. It seems like after your body has reached the point where your muscles are saturated you then only have to take it on workout days since you levels only get depleated after you workout. Hope that helps.
- Body Stats
- ht: 5'9"
- wt: 192 lbs
- bf: 17.0%
petebanta
I am a little concerned about doing that hip thrust on a Smith and racking/reracking with my feet, as I am usually working out alone... I wonder if this excercise works the same basic muscles (and looks much safer/easier)...?
http://www.youtube.com/watch?v=eVEXz7zFzBU&feature=endscreen&NR=1
As far as Creatine cycling. You do not need to cycle off... unless you want to drop a few extra water puunds for a contest, etc (Creatine forces extra water into muscles, which helps to foster all growth/repair processes (which also pumps it a little bigger).. Loading is not needed, either, as regular small doses will also get you to the same saturation point, though ti will take twice as long (4 weeks vs 2 with loading).
- Body Stats
- ht: 5'9"
- wt: 174 lbs
- bf: 11.0%
Santos05
Last day of Phase 1 and OMFG i wanted to die during my leg workout!!!! def proud of my dedication have gotten crazy strong.... (ex) squat first week 35lbs today squat(80lbs) def looking forward to starting phase 2!!!
- Body Stats
- ht: 5'8"
- wt: 155 lbs
BuildingBody28
Sick stuff. 200pounds in squat. Im feeling 5 reps yeah ;) Killer on those drop sets..
- Body Stats
- ht: 5'11"
- wt: 170 lbs
- bf: 12.0%
- Body Stats
- ht: 5'6"
- wt: 130 lbs
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