'Fry those Thighs' Leg Workout
Training the leg muscles can be an exhausting but rewarding experience but, if you're finding that gains have stopped and the next day soreness and/ or tightness has gone (technically referred to as DOMS, which stands for Delayed Onset Muscle Soreness), try the following (not recommended for those with less than 12 months of leg training experience):
Big Al's Killer Leg routine
We're going to approach the legs with only 3 exercises - the Squat, Leg Press and Calf Raise.
The Squat is approached as a power movement in this routine, and will rewards you with strength gains, so keep the working reps heavy and maintain good form. The downward movement must take your thighs so they are parallel to the floor or slightly below.. and keep your spotter close by just in case:
Pre-Exhaust Set: 12 reps at 60% of 1RM
Working Set: 4 Sets x 6 Reps at 100-85% of 1RM
Descending Set: 20 Reps at 40-50% of 1RM
Rest for 120s, take a drink then hit the Incline Leg Press...
Working Set: 4 Sets x 10-12 Reps at 75% of 1RM
Descending Set: 15 Reps at 50% of 1RM
Wipe the sweat off the leg press station, and stagger over to the Standing Calf Raise machine (or Donkey Calf Raise station if there's one available in your gym). Pump out 3 sets of 20 reps, ensuring full contraction at the top of the movement... and keep it moving!
Now..this is the hard bit... try remember those deep knee bends from primary school... ever tried Hindu Squats(try 'Google' this to get the proper technique)?
As a finishing move, belt out 50-100 Hindu Squats... your legs will truly fail if you've worked them hard.
Finally, stagger back to the changing room... and next day, if you find it difficult to walk, or pain when you get in and out of your chair... please don't go crying to your Mum!!
One important point worth stressing is that the last 2 sets of every exercise must take you to failure - so for squats that would be the final working set and the drop (i.e. descending weight) set, and similarly for the Leg Press. There is perhaps little point in explaining what we mean by 'failure' but for those who may not have experienced muscular failure before (silly assumption, but it does happen!), you should be in a state where you cannot physically manage another rep. We sometimes refer to this as the 'white noise' moment (i.e. you dont really hear anyone around you, you dont care who's watching... your whole being is focused on moving the weight). You know, once in a while, it's okay to scream when your getting that last rep out... just make sure you keep good form, otherwise you may open yourself to injury, and may find yourself unable to train again for some weeks. ( 1RM = One Rep Max)
www.ultimaxnutrition.com
Tuesday 24 April 2007
Thursday 19 April 2007
Frankie NY 5x5
We frequently get emails from customers asking for help with training... a common problem is the training plateau, where you find you are training right, eating well and getting adequate rest, but fail to make much progress in the gym. Of course.. variety is the key... workouts should always change every 6-12 weeks in terms of structure and content (although there are a few core exercises that must always be part of your routine such as barbell squats and bench press).
The following workout is a university favourite and most commonly known as the 'Frankie NY 5x5'... I have tried it, my business colleagues and gym buddies have tried it... and it really does work. The key here is that the routine itself is not technical ... it's simply structured - basically you train intensely with heavy weights with the minimum amount of time in the gym, and watch the weights go up over a period of 8-12 weeks........
Overview
The great thing about Frankie NY's 5x5 routine is that is is short in duration, high intensity, and simple to follow.
Essentially, you will choose 3 or 4 compound exercises per routine and train 3 times per week... structuring each exercise with 5 straight sets (i.e. the same weight for all sets) of 5 reps. The standard split for the original routine was to have one push, one pull and one legs day.... you can add some variation of course, but keep to compound movements that work complementary muscle groups on the same days
eg. Day 1: Chest shoulders and triceps, Day 2: Legs, Day 3: Back and Biceps...... remember to and give it your all for the 35-45 mins you are in the gym. We've all tried it here at Ultimax... we love it!!
Specifics
The routine is best if you have at least 6 months solid weight training experience. For each day, start with a warm up set for the first exercise (6-8 reps at 75% of your one rep max), then move into your 5 working sets. Remember, it's important not to spend too much time and / or energy devoted to your warm up as you want to keep all your energy for the intense work that follows. A sample workout could be structured as follows:
Day 1 - Mon
Barbell Bench Press
Seated Dumbell Press or Military Press
Weighted Dips, Close Grip Bench Press or Skullcrushers
Day 2 - Wed
Squats
Leg Press
Standing Calf Raises or Donkey Raises
Crunches or Cable crunches
Day 3 - Fri
Wide chins or Barbell Rows
Deadlifts
Barbell Curl or alternate hammer curls
The Ab work and Calf raises are exceptions to the 5 x 5 rule: Calves should be worked with 3 sets of 12 reps, and abs with 3 sets of 12-15 reps (add a 10Kg plate across your chest when this gets easy).
It might take a couple of weeks for you to get your weights right. So, for example, on chest day start with your warm up set, rest for 60 seconds, then rack up the weight to 85% of your one rep max and knock out 5 reps.. with good form and controlling the weight. Rest for 90 seconds between sets. You may find you get 5 reps again on the next set, and 4 or 5 on the third... by the time you get to the last 2 sets, you may need your spotter to help you with rep 4 for set 4 and reps 3 and 4 for set 5... and then you have hit failure. Rest for 3 mins, then move to the dumbell press...etc
The simplicity of this routine is another advantage, making it easier to monitor your progress. Just remember the basics that go with your training - eat well, Use quality supplements to bolster your nutritional requirements - whey protein, glutamine (and possibly creatine) at a minimum - drink 3-4 litres water per day (yes, you have to do this!) and get enough sleep...if these additional requirements cant be incorporated into your daily regime, then you will not see optimum gains.
NOTE: If completing the fifth set is a problem, you can adapt to a 4 x 6 structure for some/ all of the exercise you choose.
www.ultimaxnutrition.com
The following workout is a university favourite and most commonly known as the 'Frankie NY 5x5'... I have tried it, my business colleagues and gym buddies have tried it... and it really does work. The key here is that the routine itself is not technical ... it's simply structured - basically you train intensely with heavy weights with the minimum amount of time in the gym, and watch the weights go up over a period of 8-12 weeks........
Overview
The great thing about Frankie NY's 5x5 routine is that is is short in duration, high intensity, and simple to follow.
Essentially, you will choose 3 or 4 compound exercises per routine and train 3 times per week... structuring each exercise with 5 straight sets (i.e. the same weight for all sets) of 5 reps. The standard split for the original routine was to have one push, one pull and one legs day.... you can add some variation of course, but keep to compound movements that work complementary muscle groups on the same days
eg. Day 1: Chest shoulders and triceps, Day 2: Legs, Day 3: Back and Biceps...... remember to and give it your all for the 35-45 mins you are in the gym. We've all tried it here at Ultimax... we love it!!
Specifics
The routine is best if you have at least 6 months solid weight training experience. For each day, start with a warm up set for the first exercise (6-8 reps at 75% of your one rep max), then move into your 5 working sets. Remember, it's important not to spend too much time and / or energy devoted to your warm up as you want to keep all your energy for the intense work that follows. A sample workout could be structured as follows:
Day 1 - Mon
Barbell Bench Press
Seated Dumbell Press or Military Press
Weighted Dips, Close Grip Bench Press or Skullcrushers
Day 2 - Wed
Squats
Leg Press
Standing Calf Raises or Donkey Raises
Crunches or Cable crunches
Day 3 - Fri
Wide chins or Barbell Rows
Deadlifts
Barbell Curl or alternate hammer curls
The Ab work and Calf raises are exceptions to the 5 x 5 rule: Calves should be worked with 3 sets of 12 reps, and abs with 3 sets of 12-15 reps (add a 10Kg plate across your chest when this gets easy).
It might take a couple of weeks for you to get your weights right. So, for example, on chest day start with your warm up set, rest for 60 seconds, then rack up the weight to 85% of your one rep max and knock out 5 reps.. with good form and controlling the weight. Rest for 90 seconds between sets. You may find you get 5 reps again on the next set, and 4 or 5 on the third... by the time you get to the last 2 sets, you may need your spotter to help you with rep 4 for set 4 and reps 3 and 4 for set 5... and then you have hit failure. Rest for 3 mins, then move to the dumbell press...etc
The simplicity of this routine is another advantage, making it easier to monitor your progress. Just remember the basics that go with your training - eat well, Use quality supplements to bolster your nutritional requirements - whey protein, glutamine (and possibly creatine) at a minimum - drink 3-4 litres water per day (yes, you have to do this!) and get enough sleep...if these additional requirements cant be incorporated into your daily regime, then you will not see optimum gains.
NOTE: If completing the fifth set is a problem, you can adapt to a 4 x 6 structure for some/ all of the exercise you choose.
www.ultimaxnutrition.com
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