Category Archives: Project Mass Round 3 – Hypertrophy Leg Day

Bodybuilding.com’s Project Mass – Day 5

Greetings, all.

Today’s the first day I’ve done Hypertrophy training for legs, and wanted to take it a little bit easy as to ease myself back into it, so my legs aren’t sore to the damn touch. Well, that mission failed, as I’m feeling the soreness creep in while I type this. Ah well. I’m gonna go hard on my legs for the next 3 months because they’ve always been a strong point, so I never went too hard on them because I didn’t need to. However, I really need to bring up the development and the thickness, and quit relying on the fact they’re just naturally big.

My pre-workout is 12oz of Gatorade and 20g of Whey Isolate. Then during the workout I sip on one drink with 24oz of Gatorade and a scoop of BCAA, with another drink containing 30g of Whey Isolate. All of this makes sure that your body is absolutely getting all the things it’s in demand for while working out.

Front Squat – 95×5, 5, 5

I know, 95lbs is not a lot of weight for the Front Squat, at all. But I’ve only been at it for 6 weeks. The lift is absolutely brutal, working the hell out of your core and quads.

Sissy Squat – body weight x 10, 10, 10, 10

Nuts to the Leg Extension, I find I get a better burn in my quads with these bad boys, and anytime you can switch a machine exercise for something free weight, that’s the ticket.

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

Love this exercise. Between this and Good Mornings, I always say go with these, because they’re safer. Beyond that, these are very important, because they build up your lower back like crazy, as well as your hams & glutes.

Leg Press – 360×12, 12, 12, 12

For these I went slow and through the biggest range of motion that I could. I could have gone a lot heavier, but doing so on the Leg Press can put a lot of undue pressure on your hips and lower back. So, instead of stacking on 10 plates, I just focus on the squeeze and the burn.

Dumbbell Stiff Leg Deadlift – 40×10, 10, 10

I haven’t done any direct hamstring work in a while, and they respond so well that I have to ease into it, otherwise they’ll be sore for a week and screw up my other leg workouts. I prefer dumbbells because I feel like you get a better range of motion when you pull back at the top.

Sitting Calf Extension – 100×20 then 200×5 for 2 sets.

I haven’t trained calves directly in a while either, so again I don’t wanna go full bore, because there have been times when they were sore for a week and I would have to stretch for a few minutes before I could even get out of bed. In my opinion, this is the greatest way to build up your calves. You go light for real high reps, immediately followed by very heavy for low reps.

Incline Walking for 30 minutes. A great way to finish a leg workout and burn out your calves.

Post-Workout I have another 30g of Whey Isolate.

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