Monday: Legs

You guessed it. Squats. I recommend doing legs on Monday mainly because at most gyms everyone does chest on Mondays. This leaves free reign of the leg equipment. No waiting.

First you need to make sure you warm-up properly. This is very, very important. It’s important to prevent injury and it’s important for Max-OT as it is an area everyone gets wrong. Learning to warm-up properly will have a major impact on muscle growth. Next week I will detail proper warm-up techniques that will add up to 30 pounds to your bench – the first day!

Make sure that your warm-up sets are just that, warm-up sets. Do not warm-up to exhaustion. Never do a set that approaches failure before you get to your “heavy” sets. We will go deeper into this a bit later. It’s very important. The sets listed in the workout below do not include warm-up sets.

Exercise Sets Reps *
Squats 3 4 to 6
Leg Press 2 4 to 6
Stiff Leg Deadlifts 2 6
Standing Machine Calf Raises 2 6 to 8
45 degree Leg Press Calf Raises 2 6 to 8

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

 

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