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Hello everybody and welcome back to week 11. Today is a leg day, which means we’ve only got 2 leg workouts left to build the most impressive set of legs that you’ve always wanted.
We’ll perform DTP sets of wide stance squats as our first exercise. You’ll do 50 reps for the first set and work your way down to 10 sets for the 5th set. I want you to go down until your hamstrings are parallel to the floor and only ¾ of the way up to keep tension placed upon the quads. Your body and brain will really want a rest, but you’ve got to keep going. We need to keep the intensity high, so our rest periods between the high rep sets will be short and all sets must be to absolute failure. As we get into the lower rep ranges, we’ll have longer rest periods.
Remember to drive through the concentric portion as if you’re going to jump through the ceiling. Keep pumping out reps without compromising your technique. For the higher rep sets you should be using lighter weights. You can make bigger jumps in weight once you start targeting the fast twitch muscles in the lower rep ranges.
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Cardio |
60 minutes |
If the weather permits, do some of your cardio outside to break up the monotony but please try to perform at least 1 per day on the stepper |
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Wide Stance Squats For this exercise go from 50 reps on your first set all the way down to 10 reps for your 5th set. |
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Wide Stance Squats |
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Cardio |
60 minutes |
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Gethin’s Go To
Don’t skip your cardio, it’s a crucial component of your recovery. You should do 2 sessions of 60-minute steady state cardio this week. The last thing you’re probably thinking about after an intense leg day is cardio, but it will help you recover by increasing nutrient rich blood flow to the areas. Also, if you don’t have good conditioning, it’s very difficult to recover between DTP sets.
WHAT SUPP?
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When your body is depleted of glutamine, such as after an intense workout, you’ll want to restore your glutamine levels right afterward. Many glutamine supplements you see in the market are from shellfish, human hair, and bird feathers which are not the best source for L-Glutamine as they can be extracted using harsh chemicals and extreme heat Don’t skimp out on quality when it comes to items you’re going to consume. With Micropure® Glutamine by Kaged Muscle®, you can be assured that you are getting high-quality free form fermented glutamine. Dosing and Timing: I like to mix several scoops of glutamine into my gallon jug and sip on it throughout the day.. |
