This week, I’m introducing supersets into your quads training. This is one of my favorite intensity techniques. For supersets you’ll perform one exercise followed immediately by another for the same body part. Then you’ll rest for 3 minutes before you perform your next superset. Supersets drive up intensity and thus muscle growth because your target muscle spends considerable time under tension for each set.
NOTES:
* The first superset begins with leg extensions followed immediately by dumbbell squats, the latter being a new move on this program. You can perform warm-up sets of both moves, but make sure that you’ve moved the dumbbells close to the leg extension machine so you can transition from one move to the other without rest.
* The second superset relies on two moves you’ve already performed on this quads video series: leg presses and hack squats. Rest 3 minutes between each of these supersets, and stretch your quads, spending about 20-25 seconds on each leg during the rest periods.
* Remember that you can change up the pieces of equipment you use from one workout to another—choose different leg-press or hack-squat machines.
* Don’t forget to get in your RE-KAGED® at the end of every workout. And then re-fuel with clean foods that fuel growth. These include lean-sources of protein, slow-digesting carbs and healthy fats.
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EXERCISE
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COMMENT
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Leg extensions
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4 Sets / 15 Reps
SUPERSET: Rest 3 minutes between each superset, beginning with leg extensions and followed immediately by dumbbell squats.
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Dumbbell squats
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4 Sets / 15 Reps
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Leg presses
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4 Sets / 15 Reps
SUPERSET: Rest 3 minutes between each superset, beginning with leg presses and followed immediately by hack squats.
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Hack squats
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4 Sets / 15 Reps
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TIP: You should remain mentally focused throughout your entire workout, bringing a sense of urgency to everything you do while you’re training your quads. You want to be able to look back on this 12-week plateau-busting video series and know you did everything you could to improve this lagging muscle group as much as you could over a relatively short span.
CREATINE HCl
Creatine is an amino acid compound that provides multiple training advantages. Primarily, it helps your body generate adenosine triphosphate (ATP) for better between set recovery. It also helps draw water into muscle cells for enhanced cellular volume. I add a dose of Creatine HCl before and after workouts. This Kaged Muscle® product is more soluble than run-of-the-mill creatine monohydrate, and it helps re-load your muscles for better workouts.
Check out my video for detailed tips and my commentary on how to perform these supersets for quads.
