Making each rep a bigger challenge both mentally and physically, each rep a bigger accomplishment. Dig in 5 seconds down and blast up 15 complete. Complete just 6 more to go one at a time. You're cut from a different mold, ignore the pain and grind out another blood-curdling rep. Dig deep inside and make a decision that reflects that you're a winner. Here we go: take three to five breaths and go for 13. They haven't got a clue and couldn't buy one with a gazillion bucks. You're about to step into the "twilight zone" beyond which 99% of all the panty wastes that enter the gym will ever go. Dig deep within and fire-up your enthusiasm three to five deep breaths, go for 12.
QUAD SWEEP FULL
5 seconds down, then blast up to full lock-out, 11th rep complete. When you fail (or as close as possible) with an all-out putting-your-heart-and-soul-into-it effort at 10, you're just getting started, here is where you decide if you've got what it takes.Īt this point challenge yourself, now you can lock-out, take three to five deep diaphragmatic breaths and do one more rep. That means you fail on the 10th rep, slow 5 seconds on the down, blast up but don't lock-out, stop just short of full lock-out. After 1 to 3 warm-up sets – pick your max weight for ten reps. Take a wide stance, toes pointed out, heels slightly elevated. This is the absolute key to the entire program, the "holy grail of muscular growth" and will unlock your growth mechanism like no other movement.įor performance you have to psych yourself because done properly it's brutal. It's leg day and first on your agenda is 20 rep breathing squats. At the end of this routine, we'll summarize the key movements, so you can print it out and take it with you to the gym. We'll emphasize the elusive outer quad sweep that gives your legs flair and makes your hips and waist look smaller. Erin Stern, 2x Ms.Today we're going to cover a leg routine that will unlock your growth potential. Thank you for reading! Please check out the video for exercise demonstrations! Train hard, y'all! Stay present and mindful! I love PEAK ATP because it helps me get more reps overall - more volume can equate to better progress!
The last few reps will really be key for making overall progress. The pause allows you to really feel your hamstrings contract, and pointing your toes on the way down helps to keep your calves from pulling the weight.įocus on not using momentum and performing the exercise with just the muscle group you're focusing on. Pause mid-rep, then point your toes down for the eccentric portion of the rep. Using weight a little lighter than you would normally use, dorsi-flex your feet (toes go toward your shins) during the concentric portion of the exercise. I have found that I'm able to target the hamstrings more effectively if I'm resting on my elbows instead (see video below). On the lying leg curl, the machine manufacturers recommend lying flat against the pad.
This will also make each exercise more effective! We'll use the same slower tempo and pause with the leg curls, as this can help strengthen your mind-muscle connection. You can also feel the muscles firing with your hand, if you'd like. Pause mid-rep to really focus on the quad sweep. You'll notice the outer quads firing more, and you should feel that this is where most of your force is coming from. Now, decrease the amount of weight you're lifting and turn your toes in slightly. Begin with the normal range of motion and tempo you usually do. This exercise is easier to start with because you can see the muscles working during the exercise. Lets take a look at tweaking the leg extension.
Leg extensions focus on the quadriceps, while lying leg curls focus on the hamstrings, but what if you want to focus on building the quad sweep and the hamstring peak? I typically place these towards the end of the workout, after the big compound movements (squats, leg press, deadlifts, etc.). For sculpting, I love isolation exercises.
Leg extensions and lying leg curls are two common exercises in people's training routines. I'm excited to share the little training details with you, as they can have great effects when implemented over time. This month starts a new series, which focuses on making small changes to ordinary exercises in order to make them more effective.
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