Bodybuilding.com’s Project Mass – Round 2 – Day 5 – Hypertrophy Based Leg Day

hypertrophybasedlegdayGreetings, all.

Hey cats, your boy is running late for some good times at the podcasting studio, so I’m gonna make this update brief with just the workout. Tomorrow I’ll break my usual Lazy-On-Thursday protocol and do a bigger update.

Alrighty, let’s get it.

Pre-Workout: 45g of dextrose carbs via Gatorade, and 30g of Whey Isolate protein an hour before hand.

Intra-Workout: 60g of dextrose carbs via Gatorade, 1 scoop of BCAA with a 4:1:1 profile, and 60g of Whey Isolate Protein.

Hack Squats – 90×10, 10, 140×10, 180×10

These are full range of motion, baby. Unless you have knee problems, there’s absolutely no reason why you shouldn’t be going all the way down and back up. In my experience, nothing works the legs as well, even normal squats.

Sissy Squats – Bodyweight of 260lbs x 10, 10, 10, 10

This is a move I’ve never seen anyone doing, and it’s a damn shame. Leg Extensions are great, and one of the most popular exercises of all time, but they aren’t the end all to be all. Sissy Squats are a fantastic alternative, and can really add size & strength to your quads in pretty quick fashion. I’m gonna film myself doing these come the weekend, so if you wanna wait for that video on how to do them, by all means, baby. Otherwise, give’em a google and check them out, fantastic exercise.

Hyper-Extensions – 260lb bodyweight while holding a 25lb plate x 10, 10, 10, 10lb plate x 10

Cable Leg Press – 220×15, 250×10, 10, 10

I like to switch up between these and Plate Loaded. For one, to do PL, I have to load around 8 plates per-side, and that alone is a damn workout. Plus, I simply get a different feel with Cable, and it’s always good to switch things up now and again.

Leg Curl – 115×10, 130×10, 10, 10

Sitting Calf Extension – 160×3 sets of 10-12, 240×3 sets of 6-8

Standing Calf Raise – 160×5-4-3 for 2 rounds, then a burn out round at 160lb.

5-4-3 works like this. Your first rep you hold the stretch at the very top for 5 seconds, then do 5 standard reps. Rest for 10 seconds, then get back at it, but with the number 4, rest 10, then the number 3. Good stuff.

Incline Walking – 20 minutes

I know I do this almost every day, but this is especially great for after a leg day, because incline walking really burns out the legs, especially the calves.

Post-Workout: 1g of Kre-Alkalyn Creatine.

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