This scheme follows a reverse pyramid, meaning you lighten the weight after your first 1-2 sets for slightly higher reps.Choose a weight that allows you to reach muscle failure by the target rep listed.Do as many warm-ups as you need, but never take them to muscle failure.

As the rep target goes up, be sure to lighten the weight commensurately. This workout again follows a reverse-pyramid protocol, which allows you to take more total sets to muscle failure. Or tack this workout onto the end of a quad/glute workout, occasionally even doing it prior. If you decide to split your quad and ham workouts into two different days, separate them by at least 48 hours to ensure full recovery. However, that amount of work isn't enough to let you skip dedicated hamstring exercises. Good form is critical with RDLs-keep your back flat and never try to achieve excessive range of motion if it causes your back to round.ĭon't forget, your hams also get worked when you squat deep and when you control the speed of the descent in squatting motions. Unless you're following a pre-exhaust routine, save the single-joint movements for last. Also, don't shortchange the depth of your knee bend-which should reach 90 degrees-by going too heavy-that also limits glute and hamstrings activation. Putting your feet up higher on the sled shifts some of the emphasis from the quads to the hams and glutes because a greater degree of hip flexion/extension is taking place. That means starting your workout with the most challenging exercises and heaviest loads, hitting the thighs from a variety of angles, keeping the volume (number of total sets and reps) high, and training to muscle failure.Īltering your foot placement on the leg press allows you to recruit leg musculature in slightly different ways.

Nail those last two factors and you'll leave your wheels no choice but to grow.

While we can provide any number of formulas for advanced leg growth, you're still on your own when it comes to generating the intensity to survive a high-octane workout and withstanding the pain.

Smith machine exercise chart pdf