A couple weeks ago I pulled my left quad. But thankfully it is all healed up now. I can train my legs, flex them, etc. with no pain or discomfort what so ever which is really good. I was a bit worried about it because my leg was affecting my posing. It would have looked bad on stage if I could only flex one leg, especially during the front poses.
On Saturday I did a high volume isolation machine leg workout… this pumped and burned my quads like crazy! I like to include these kinds of workouts during the last several weeks leading up to a contest as I feel they help bring in my separation in my quads.
Leg Extensions:
50 lbs. x 50 reps
70 lbs. x 25 reps
90 lbs. x 15 reps
110 lbs. x 10 reps
130 lbs. x 10 reps
110 lbs. x 10 reps
*90 lbs. x 15 reps
*70 lbs. x 25 reps
*50 lbs. x 50 reps
*on these last few sets I had to use rest pauses in order to get all the reps.
Leg Curls:
70 lbs. x 10 reps
90 lbs. x 10 reps
110 lbs. x 10 reps
130 lbs. x 10 reps
110 lbs. x 10 reps
90 lbs. x 10 reps
70 lbs. x 10 reps
Seated Calf Raises:
120 lbs. x 15 reps
120 lbs. x 15 reps
Inner Thigh Machine:
150 lbs. x 25 reps
150 lbs. x 25 reps
Outer Thigh Machine:
200 lbs. x 25 reps
200 lbs. x 25 reps
Abdominal Twist Machine:
60 lbs. x 10 reps
60 lbs. x 10 reps
60 lbs. x 10 reps
60 lbs. x 10 reps
*works out to 2 sets for each side
Seated Ab Crunch Machine:
100 x 15 reps
100 x 15 reps
Held The Abdominal Plank – held for 2 minutes.
Lying Leg Raise Static Hold - held legs 6 inches off the ground for 2 minutes.
Finished off with 100 crunches.
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How long do you rest for in between sets while lifting to gain size?
ReplyDeleteHow long do you rest for in between sets while lifting to gain size? For bench I am lifting 100lbs.-20 reps, 120lbs.-16 reps, 140lbs.-12 reps, 160lbs.- 8 reps, and then I finish it off with 100lbs.-20 reps but when I have gotten all 20 reps in I then lower the bar as slow as I can to my chest and have someone hel me lift it and then I lower the bar again as slow as I can and then I repeat this for about 6-8 reps further I do this with the last set without any rest. I need some tips or help like rest times.
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