This week relies on all unilateral movements, which means you will train each leg separately. I like this strategy because it allows you to place all your energy and focus into each leg as you train them. Often one of the weaknesses people have is an imbalance or asymmetry with a particular muscle group. Using unilateral moves helps address this, and also helps you develop a mind-muscle connection with the quads on each side.
NOTES:
* You’ll keep rest fairly short between sets—only 60 seconds after every set. The reason for this is that one leg is already resting while the other is working.
* You’ll use less weight for the single-leg press than when you use both legs—in fact you may not be able to even use half as much. Remember that you’ll also be pre-fatigued from single-leg extensions.
* For Bulgarian split squats you’re just going to use bodyweight. Check out the video to see how to perform these. Same goes for walking lunges.
* Don’t forget to stay hydrated. It’s a crucial—and under-appreciated—aspect of muscle growth. Get it that gallon of water every day, and consume more on days when you train with increased intensity. Hydra-Charge® also supports hydration by helping replace electrolytes and minerals you lose through sweat.
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EXERCISE |
COMMENT |
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Single-leg extensions |
4 SETS / 25 REPS Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets. |
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Single-leg presses |
4 SETS / 25 REPS Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets. |
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Bulgarian split squats |
4 SETS / FAILURE Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets. |
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Walking lunges |
4 SETS / FAILURE Perform one side, and then perform the other immediately, but only rest for 60 seconds between sets. |
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TIP: Because you’re working in a unilateral fashion, you can really focus on the working muscles. I like to put a hand on my working muscles to get an even better mind-muscle connection with my working-side quads.
Check out my video for detailed tips on how to perform each of these exercises in a unilateral way.
