Quads:Week 11

We only have two more workouts on your quads video series on Shattered! You’ll be repeating your week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements since the last time you performed this workout, which is based on the rest-pause principle. 

NOTES:

* For rest-pause, you’ll choose a weight that allows you to reach failure at 15 reps for squats and leg presses. Then you’ll rest for several seconds until you’re able to perform 5 more reps. Complete those and then rest for 2 or 3 minutes before you perform your next set.

* Use the same rest-pause technique for Smith machine squats and leg extensions, and check out the video for more info on how to emphasize and isolate your quads.

*Consider including recovery activities such as foam rolling or massage. It’s crucial that you do all you can to allow your body to fully recover from these intense workouts.

* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure® Whey Protein Isolate. During the night your body goes into catabolism (muscle breakdown), and getting in a quality whey product helps stop this and jump-start anabolism (muscle growth).

 

EXERCISE

COMMENT

Squats

4 Sets / 15+5 Reps

Rest 3 minutes between sets.

Leg presses

4 Sets / 15+5 Reps

Rest 2 minutes between sets.

Smith machine squats

4 Sets / 10+5 Reps

Rest 2 minutes between sets.

Leg extensions

3 Sets / 20+5 Reps

Rest 60 seconds between sets.

 

TIP: At this point, you should not only be able to train your quads more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life.

 

Check out my video for detailed tips on how to perform each of these quads exercises with the rest-pause principle; refer back to Week 3 for additional info.

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