Today I’m posting my new leg routine. I usually update my training program every four weeks in order to avoid plateaus. I don’t mean just changing the exercises, but also using different the training styles. This can be done by adjusting the number of repetitions, sets, tempo, and load of each exercise. The goal is to create a challenge that will elicit the adaptations you are looking for.
For this month’s program I am doing:
- Barbell front squats – 8 reps x 5 sets; tempo 2:2
- Wide stance leg press – 10 reps x 4 sets; tempo 4:1 (emphasis on the eccentric phase) CAUTION: this type of training can cause extreme soreness!
- Suspended lunge – 12 reps x 3 sets; tempo 2:2
- Bench single leg stand up – 16 reps x 2 sets; tempo 2:1
Rest about 30 to 60 seconds between sets and up to 3 minutes between exercises.