Leg Growth Workout - 3 Week Cycle

Leg Growth Workout - 3 Week Cycle..........

If you're serious about size on their feet, this is 3 weeks cycling leg work for you. This leg workout combines stimulate heavy lifting and controlled with shocking techniques such as drop sets and supersets of muscle growth.

We're going to move heavy weights with this exercise, so at least 10 minutes warm-up is required. Power walking or light jogging is good. Plus about 50 body weight squats and stretching the quads, buttocks and thigh muscles.
Weekly Training Schedule:
Week 1 - Heavy weeks
Exercise Sets Reps
Squat (heavy pyramid set) 6 15, 12, 10, 8, 10, 15
Increase the weight on each set until you peak at 8 reps, 4 Sentence. If you want you could heaver 6 reps to do for that sentence. You do not need to crouch down low, just above horizontal in order. We do not want to hit the gluteal muscles too much.
Exercise Sets Reps
Stiff leg deadlifts 4 12
Really want to focus on expansion and contraction with this, not weight. If you do not feel they have not done the route in the thigh on the way down and below them right. Hold rep timing slowly, should 3-1-2 about right.
Exercise Sets Reps
Leg press / leg extension superset press 4 8 / 12 Extension
Again we are on the leg press hard here, a maximum of 8 repetitions. Especially on the leg extension at the rate for 12 repetitions. Weight is not so important. Make sure you squeeze at the top for a count of 3 seconds.
Exercise Sets Reps
Leg Curl 4 8
Heavy with leg curls again. Heavy, but controlled. You should still be able to manage the weight. Using 2-1-2 rep timing.
Week 2 - Quad weeks
Exercise Sets Reps
Squat / Lunges / Leg Extension Tri-Set 5 10 m², 6 lun, 15 ext
We are working with less weight squats this week, but the killing of the quad with this tri-set! 10 repetitions of squats, slowly and controlled. Followed by 6 reps per leg dumbbell lunges. Followed by 15 repetitions on the leg extension with very low weight and 4-2-4 rep timing. Sound hard it is.
Exercise Sets Reps
Stiff leg deadlifts 4 12, 10, 8, 6
Time to put some more weight on the deadlift. Last week we stayed at 12 reps, now we are going to increase the weight and lower the reps with each set. Start at the weight of you last week, and increase!
Exercise Sets Reps
Leg Curl 12 to 15 April
We just went heavy on the deadlift, we curl a bit slow rep is easier and timing. Use of this 3-1-3 4 sets at the end of the training.
Week 3 - Hamstring weeks
Exercise Sets Reps
Stiff Leg Dead / Leg Curl superset dropset + 5 8 / max, max, max
Today, we are really the Achilles tendon attack. We make heavy deadlifts for about 8 reps (if you is not your technique as well, or you have a weak lower back, stick with 12). Then straight to the leg curl machine set for a fall. Do not worry about going at all hard on the leg curl, dead serious, we just concentrate on getting a nice easy long distance and strong contraction. have set with the third set for the fall, we should, in severe pain. If you're not, you're not hard enough!
Exercise Sets Reps
Leg Press 5 12
We have a week off from sitting in this week for the difficult weeks to prepare next week (starting the cycle all over again in Week 1). Hold a weight that you max out at around 12 reps.
Exercise Sets Reps
Leg Extension 4 12, 10, 8, 6