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Day 31Legs

This leg workout will require a lot of oxygen, energy, and calories because we’ll be using DTP for our largest muscle group. You may feel lightheaded or nauseated, but that’s just one side effect of this workout. The other is larger leg muscles.

The good news is that this workout only requires you to perform three exercises, but the intensity is off the charts. And it’s important that you adhere to the time parameters (as well as the set and rep schemes). Too many people like to rest longer between workouts believing that this will improve the quality and results from their workouts. But I personally believe that’s a false construct (and a way to talk yourself into resting longer). Training this way encourages your body to rely on different muscle fibers, various energy systems, and more ways to stimulate growth and mental strength.

When you’re training legs, your brain often gives out before your body. And we’re going to use slightly higher reps. This will work your leg muscles more while reducing strain on your knees.

The first move in this workout is leg presses for 10 sets. For the first 5 sets you’ll place your legs wide (about shoulder width or a little more) to target hamstrings and glutes. For these 5 sets you’ll begin with 30 reps and drop 5 reps for each set until you perform 10 with a heavier weight. I believe that legs respond better to higher reps.

Then you’ll change your foot position for the subsequent 5 sets; you’ll place your feet near the bottom of the platform with your feet closer together (about 8 inches apart), which will target your quads more. You’ll go lighter with each set as you increase reps during the second phase of this exercise.

For leg extensions, you’ll only perform 3 sets, beginning with 30 reps, emphasizing the stretch and contraction in your quads. You can rest up to a minute and a half between these sets. To finish up this workout you’ll perform stiff-legged deadlifts with a dumbbell for 3 sets—you’ll begin with 10 reps, adding 10 reps for each of your two following sets.

This workout looks easy in chart form, but you need mind over matter to complete it, especially this deep into my 8-Week Muscle-Building Trainer. And don’t forget your HIIT cardio; it’s important for fat burning and recovery.

 

 

Leg press

Sets:
10
Reps:
30, 25, 20, 15, 10, 10, 15, 20, 25, 30
Strategy:
DTP

Leg extension

Sets:
3
Reps:
30, 20, 10
Strategy:
DTP

Stiff-legged dumbbell deadlift

Sets:
3
Reps:
10, 20, 30
Strategy:
DTP

HIIT

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

 

POST WORKOUT

When you complete your workout, you need to get in your post-workout protein so you’ll start to recover immediately. A quality whey protein isolate will drive an insulin spike that makes you feel much better about 30 minutes after your workout. More importantly, the added nutrients such as BetaPower, glutamine and creatine HCl will help you recover more effectively for tomorrow’s workout and achieve better overall muscle growth. Remember, the faster digesting the protein source, the better the insulin spike, which will provide quicker and better recovery.


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