This week we’ll use the same three exercises as we did in week 1, but notice that I’ve re-ordered them, place your primary mass builder—squats—directly after your warm-up move (leg extensions). It should often take you about 4-5 days to fully recover from intense quads work. And then it takes another day or two for your central nervous system to recover. That’s why we build two easy days into the weekly training split before hitting quads again.
NOTES:
* Intensity is going to increase quite a bit from week 1 because we’re performing considerably more reps. Still, I want you to keep the weights as high as you can while completing all sets and reps. You can use rest-pause, where you rack the weight and take a short break before finishing all reps. That’s the training strategy for week 3, so check that out for more about how to perform this training principle.
* With squats, you’ll only rest for 2 minutes between sets after resting 3 minutes the previous week. You’ll also perform 15 reps as compared to 10. I also want you to use the same weight or something nearly as close as you did the previous week even though you’re increasing intensity.
* To keep yourself hydrated consume HYDRA-CHARGE® and make certain to get in at least a gallon of water on each of your training days.
|
EXERCISE |
COMMENT |
|---|---|
|
Leg extensions |
5 Sets / 25 Reps Rest 60 seconds between sets. |
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|
Squats |
5 Sets / 15 Reps Rest 2 minutes between sets. |
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|
Hack squats |
5 Sets / 20 Reps Rest 90 seconds between sets. |
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TIP: It’s very important to train your cardiovascular system almost every day to fuel your anaerobic (weight-training) work. Increasing your capacity to take in and use oxygen helps you perform weight-training exercises for more reps with heavier weights.
Check out my video for detailed tips on how to perform each of these quads exercises and amp up volume as compared to the previous week.
