After the success of ‘MB’s Leg Torture 1’, I thought I’d unleash another edition for you all to try.

This was a leg workout done at a very basic health-club style gym. So excuse the simplicity! This doesn’t mean it’ll be easy though 🙂

Please go to failure on exercises unless stated otherwise or unsafe to yourself and other gym users, i.e. going for that last squat without safety rails or a good spotter in a gym not designed to cope with dropping of a heavily weighted barbell!

 

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Warm up:

  • Stairmaster, cross-trainer, bike, rowing machine
  • 10 minutes
  • Warms up muscles and joints
  • Mentally and physically prepare for the session
  • Dynamic stretches
  • Complete WARM UP SET(S) on EACH exercise (not counted as working sets)

 

Exercise 1: Back Squats

  • 5 sets of 5 reps to failure
  • 90-120 seconds rest between sets
  • Tempo: 1 second (positive), 1 sec (isometric hold/squeeze at peak of rep), 3 secs (negative), 0 secs (pause at base of rep).
  • Weight through your heels! Don’t hit the bottom of the rep and roll the weight onto the balls of your feet.
  • Go to parallel or beyond; ensuring form is maintained to protect back and knees.
  • Set 5 (strip-sets): after 5 reps to failure IMMEDIATELY reduce weight by around 30% and complete reps to failure, then IMMEDIATELY reduce weight by around 20% and complete reps to failure.
  • Rough example: 140kg (5 reps), 100kg (10 reps), 60kg (20 reps).

Exercise 2: Front Squats

  • 4 sets of 6-8 reps to failure
  • 90 seconds rest
  • Tempo: 1,1,3,0 
  • Weight through heels, body upright, back straight, eyes forward and level.
  • Set 4 (strip-set): after completing 6-8 repetitions to failure, reduce weight by 25% and IMMEDIATELY complete reps to failure

Exercise 3: Quadricep Extensions

  • 3 sets of 8-10 repetitions to failure
  • 60 seconds rest
  • Use (quadricep) leg extension machine
  • Tempo: 1,1, 2-3, 0
  • 3rd set (rest-pause): after failing at 8-10 repetitions, rest for 15-20 seconds and then complete repetitions to failure on the same weight as before.

Exercise 4: GVT Hamstring Curls

  • 10 sets of 10 repetitions
  • 60-90 seconds rest
  • Use (hamstring) leg curl machine
  • Select a weight 60-70% of your one-rep max (may have to guesstimate or trial your one rep max to do this)
  • Tempo: 1,1, 4, 0
  • Ensure back doesn’t arch beyond natural position during sets
  • If you can’t reach 10 reps on latter sets reduce weight slightly and continue.

Exercise 5: Normal Calf Raises

  • 3 sets of 15 reps to failure
  • 45 seconds rest
  • Utilise a calf or leg press machine
  • Toes pointing directly up (or forward), feet in line with knees
  • Tempo: 1, 2, 3, 0
  • NO PAUSE at base of rep; between negative movement and press movement
  • Ensure you are using a weight heavier than body weight on leg press or seated calf machines!
  • Set 3 (strip sets): after failure at around 15 reps, reduce weight immediately by 20-30kg and complete reps to failure (same tempo). Then immediately reduce weight again by 20-30kg and complete slightly faster tempo reps to complete failure.

Exercise 6: Toes-out Calf Raises

  • 3 sets of 12 reps to failure
  • 45 seconds rest
  • Toes pointing away from one another and heels in line with knees
  • Tempo: 1, 2, 3, 0
  • NO PAUSE between negative movement and explosive press
  • Use a weight heavier than body weight!
  • Set 3 (strip sets): after failure at around 12 reps, reduce weight immediately by 20-30kg and complete reps to failure (same tempo). Then immediately reduce weight again by 20-30kg and complete slightly faster tempo reps to complete failure.

Exercise 7: Toes-in Calf Raises

  • 3 sets of 10 reps to failure
  • 45 seconds rest
  • Toes pointing away from one another and heels in line with knees
  • Tempo: 1, 2, 3, 0
  • NO PAUSE between negative and explosive press
  • Use a weight heavier than body weight!
  • Set 3 (strip sets): after failure at 10 reps, reduce weight immediately by 20-30kg and complete reps to failure (same tempo). Then immediately reduce weight again by 20-30kg and complete slightly faster tempo reps to complete failure.

 

Well done! Cool down and stretch out those legs asap.

Now go get yourself a shake and borrow some crutches for the next few days.

For further Brutal and Gruelling Leg Workouts, check out our infamous LDNM Leg Torture pack right here.

As always tweet your feedback to @LDN_Muscle and @MB_LDNM