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Day 3Legs

For this workout we’ll be hitting legs, the largest muscle group in the body. That means it’s crucial to be well hydrated, fed, and rested. It’s crucial that you’re spot on with your supplementation, following my plan in the opener. In particular make certain that you get in Hydra-Charge and PRE-KAGED before you train. Intense leg workouts can make you feel lightheaded or even nauseated, so it’s crucial to prep properly before beginning.

I like to support my structure and back with the following accessories: 1) a weight belt, which I use on my heaviest sets, 2) Knee sleeves for some of my sets to prevent the patella from that sense of a slight wobble, which can lead to a major injury, and 3) Wraps, which are versatile and I wrap around my knees when I feel that I need them for my heaviest sets.

For this legs workout, I’m emphasizing rest-pause for every working set again. I think this is one of the best introductory techniques because it allows you to push beyond failure with short bouts of recovery. Feel free to include warm-up sets, but remember that they don’t count toward your working sets.

You’ve had your PRE-KAGED 40 minutes before your workout, and don’t forget to drink IN-KAGED during your workout—that’s especially important on leg day, when you’re more inclined to feel your energy and focus flagging.  

 

Lying Leg Curl

Sets: 3
Reps: 20
Strategy: Rest-Pause

Stiff-legged  deadlift

Sets: 3
Reps: 20
Strategy: Rest-Pause

Hack squat

Sets: 3
Reps: 20
Strategy: Rest-Pause

Leg press

Sets: 3
Reps: 20
Strategy: Rest-Pause

Smith machine squat

Sets: 3
Reps: 20
Strategy: Rest-Pause

HIIT

Sets: 1
Reps: 3
Strategy: 4 minutes easy/1 minute full intensity for a total of 15 minutes

 

POST WORKOUT

Your workout is done, and so it’s on to RE-KAGED before you perform your HIIT cardio. Don’t skip your cardio—it’s especially important after intense leg training to help your body remove lactic acid, which leads to intense soreness and a longer recovery period. We also want to use this cardio session to quickly push fast-digesting Isolate Protein into the muscles to enhance recovery. You don’t need to go as intense with your HIIT as you have on the previous days, but it’s essential that you do it to flush blood into the muscles you just trained.


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