Quads:Week 10

This is a repeat of the exercises, sets and reps you performed for Week 2, but not the resistance. That’s because you should be considerably stronger with your quads at this point. While it’s crucial to vary your workouts from one week to another, it’s also valuable to repeat a workout a couple months after you haven’t performed it. This will allow you to see how this one compares to that previous workout—this is especially helpful if you’re keeping a workout journal of your exercises, sets, reps and weights.

NOTES:

* Beginning with leg extensions pre-fatigues the quads with an isolation move before we go on to a multi-joint (compound) exercise.

* Remember that what you put into your workouts is what you’re going to get out. For barbell squats you’ll go with 15 reps. Take a look at your journal to make sure you’re using more weight for the same reps at this point in your Shattered! program for quads.

* Push your hack squats with heavier weights, but do not allow yourself to break form. That only encourages injury and reduces the load on your target muscles—the quads in this case. 

 

EXERCISE

COMMENT

Leg extensions

5 Sets / 25 Reps

Rest 60 seconds between sets.

Squats

5 Sets / 15 Reps

Rest 2 minutes between sets.

Hack squats

5 Sets / 20 Reps

Rest 90 seconds between sets.

 

TIP: Do not forget about the importance of nutrition in supporting improvements in your quads. Muscles grow through re-feeding. While supplements are an important component of this, you also need to get in plenty of quality calories from protein, slow-digesting carbs and healthy dietary fats.

FERMENTED GLUTAMINE

Glutamine is the most abundant amino acid in the human body, and it can be synthesized from other amino acids. When your body has a greater need for glutamine, such as when you’re on an intense training program, it may break down muscle tissue for this purpose. Supplementing Fermented Glutamine helps prevent this.

Check out my video for detailed tips on how to perform each of these quads exercises—you can also re-watch my week 2 video for more info.

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