Three high-volume leg workouts for larger, denser thighs
My program Y3T (Yoda 3 Training) ̵
Why high repetition
Both mechanical and systematic stresses occur when your body is nearing completion. Muscle fibers are exposed to new recurrent areas that have a tendency to sarcoplasmic hypertrophy and target primarily Type I slow-twitch muscle fibers. As a result, there is an increase in "cell swelling," which correlates with an increase in sarcoplasmic fluid in the muscle cell.
This corresponds to a larger muscle. Another striking hypertrophy-supporting by-product of high-repetition training is a significant increase in blood flow into the muscle. The sheath surrounding the muscle is called a fascia and becomes more elastic over time, which means more room for growth within the region. Increased blood flow also results in better nutrient transport and better assimilation, both of which can aid regeneration and growth. Many muscle groups do not expand to their full potential until they are exposed to high repetition training. This is often due to the fact that the slow-twitch fibers were not sufficiently stimulated.
High Repetition and Mass Growth
High repetition exercises are something that few people ever experience, let alone use properly for an optimized hypertrophic response. Doing a few dropsets at the end of a workout is not my idea of high repetition training. For the best result in high repetition training, your program must be periodized. In the first week of Y3T, the rep ranges are low, but you are performing more sets. This is less stressful for the central nervous system (CNS). In Week 2, the repetition ranges increase to a moderate load, while the number of working sets slightly decreases. In week 3, the number of working sets is finally reduced further, but the total intensity for each working set increases significantly due to the high repetition ranges. This formation means that the CNS – the control center of your body that facilitates the connection of your brain to your muscles – has the time to recover and adjust. If there is no periodization, the CNS quickly becomes over-tired, resulting in a reduction in muscle performance and plateaus.
Basically you have to train with acute intensity when using the high reps in week 3! This compensates for the decline in total training volume during this week. This stimulates the muscle fibers and the CNS maximally, without getting into a negative environment, in which a potential state of "overtraining" can occur. With this intensity level, the recruitment of high-threshold motor units is achieved, resulting in global muscle fiber stimulation.
Leg Training Explained
These pages show the three leg training sessions that I would like to suggest. First, you'll find that quads, thigh muscles and calves are divided into three different days. This has two reasons. The first is that more than three training sessions, rather than a training session, provide the opportunity to release more muscle-building hormones over time. The second reason is that high volume training is so exhausting that when you finish training quads, you are too happy to beat your hamstrings and calves with the intensity required for this type of workout.
Perhaps the biggest mistake people make when performing high-repetition training is choosing the wrong weight and becoming too light. As a result, they reach about 80% of the target repeat range and begin to feel the burn. This is not Y3T training with high intensity and high repetition rate. About half of the set should be paused to exit. For example, if the rep range of the leg press is between 20 and 30 repetitions, you must pause for about 10 reps for a few seconds to recover. From here you can do a handful of reps each and dismantle the set until you are reduced to singles. This is a detailed description of how each sentence should feel. This is a big difference from what most people find intense repetitive training. Please keep in mind that when using Y3T, remember that this is the difference between your benefit and not. OK, enough talk – get to work!