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Tip: Make high reps for the quad size



Walking through a gym will make it hard for you to find well-developed quads. Large or even good quads are even rarer for older trainees. Ask an old timer after leg workout, and he'll tell you stories about how tall and strong he used to be.

You do not have to be this type nor do you generally need to have mediocre legs. [19659003] If it does not hurt, it will not work

The legs are subject to some other training rules. You need your own training program and it has to hurt. When you train your legs with protocols similar to your upper body, you are actually performing a "maintenance mode" for your legs.

Maintenance Mode is the kind of training you do on vacation or on vacation when you desperately hope not to lose your size or strength. And if you train with 1

2 or fewer repetitions, your legs will eventually lose their size.

You probably have the notion that anything going beyond 12 reps does not build up any size or strength, but especially the legs, quads are an exception, and they often need 15 or more reps per set to grow. They are a part of the body where lactate accumulation is absolutely necessary.

Try the following weekly routine to change the tempo and see how you do it. Bonus: There is virtually no knee pain. The lighter weights you use are much friendlier. Your muscles will feel like they've been hit by a thug!

14 weeks high repetitions and severe pain

Weeks 1-7 – Work Legs Once a Week

Squats

8 sets of 15 repetitions. Make a 4-second eccentric (the negative phase or the lowering phase) and a concentric concentration (as fast as possible) (the lifting phase).

Sentences 1 and 2 are child's play, then the pain begins. Start with a relatively light weight like 135 pounds. Parallel depth or something lower is fine. Keep the time between sentences short, but take your breath away.

  • Progression: Add 1 repetition per week until you reach 20 repetitions.
  • The rest of the training: and calf-targeted exercises to complete the training. However, keep these values ​​in the range of 8-10 reps as we focus on quad development over this period.

Weeks 8-14 – Work Legs Once a Week

Leg Press With Bands

4 sets of 15 reps. Make a 4-second eccentric and a 3-4-second concentrator. Attach the straps to the leg press as shown in the video.

Start with a manageable weight and ligaments that are pretty strong. Emphasize the pressure on the balls of your feet (ie the toe side of the foot). If you've never done this before, you'll see what it's like to experience 60 to 90 seconds of pain after the adjustment.

  • Progression: Add one set per week until you reach 10 sets. The rest of the workout: Perform additional exercises for moderate repulsion, hamstrings, and calves. Keep these values ​​in the range of 8 to 10 repetitions.

After completing week 14, go back to week 1 and repeat the program, adding some weight this time.

How can I tell if it works?

You I'm probably going to gain weight, but you'll know it happens or is about to end when you're done with dinner, but you could have another dinner. After a few weeks, your upper body lift should rise quickly.

Personally, I've gained about 8 pounds on this program, of which 6.2 were muscles. I am 48 and no drugs were involved.


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