Quads:Week 3

This week I’m introducing the rest-pause principle, which I mentioned in last week’s video. For rest-pause, you’ll choose a weight that takes you to absolute failure at 15 reps for squats. At that point, you’ll rest for several seconds until you’re able to perform 5 more reps. Complete those and then rest 3 minutes between sets. Follow the reps and set schemes for the other exercises as well, using the rest-pause principle. 

NOTES:

* You’re going to start with barbell squats this week, but you should warm-up first. You can walk on a treadmill, pedal on a stationary bike and/or perform a couple sets of squats with light weights. Remember, though, that these do not count toward your 4 working sets.

* While squats recruit your entire body, leg presses allow you to really focus on your quads because you don’t need to worry about stabilizing yourself as much. Still, you’ll perform every set to absolute failure at 15 reps and then include 5 more reps using the rest-pause principle.

* Consider wrapping your knees as you get deeper into your sets to provide stability and prevent injury. Check out my video to see more about how I do this. 

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 only 60 seconds between sets.

 

TIP: Make sure you’re drinking IN-KAGED® during your workouts, but finish up this intra-workout beverage before you get through leg extensions, your finishing move for quads. You should finish off your IN-KAGED® before you’ve performed your last 2 sets of leg extensions.

 

Check out my video for detailed tips on how to perform each of these quads moves using the rest-pause principle.

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