is no easy task. Even for the most 'top heavy’ among us, the muscles of our lower body still account for the majority of our total muscle mass. This means they can take a seriously heavyweight pounding, which is exactly what you'll have to dish out if you're looking for muscle growth.
format that gives you nowhere to hide when it comes to putting in some hard graft. Expect to put your quads, hamstrings and glutes through the ringer and tap into a whole new reservoir of muscle growth and strength gains.
After a thorough warm-up, sequester a squat rack, barbell and a selection of weights — ideally pairs of 2.5kg, 5kg, 10kg and few sets of 20kg plates, depending on your strength and experience.
Start a running clock. From zero, and at the top of every minute thereafter, perform six reps of your first movement: front squats. Rest for the remainder of the minute, but in that time add 2.5kg to each side of the bar. At the top of the next minute, perform another six and add another 2.5kg each side. Continue in this fashion: six reps, add weight, rest, until you reach a weight where you can no longer perform 6 reps with good form.
to the ground and continue on from the weight you left off at, this time performing deadlifts. Keep your form tight, keep stacking on the weights and keep chasing the clock until you fail to hit six reps.
deadlifts, leaving no stone unturned on your quest for wheels of steel.
your lower body and leading to serious gains.
1. Front Squat x 6
). Stand back up to the start position. Knock six reps out of the park, reload your bar and rest until the top of the next minute.
2. Back Squat X 6
). Stand back up to the start position. Keep adding weight each minute until you fail to hit six reps.
3. Deadlift x 6
), keeping the bar as close to your body as possible. Reverse and repeat. Continue adding weight until you can no longer hit six perfect reps, then leave the gym; if your legs will let you.
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