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Taken place at Physique Warehouse, Molesey, this leg workout was a high-volume horror. I took my brother (LB) along for moral support/spotting for this high-volume session, and I suggest you also complete this workout with a good training partner who won’t let you stop short of complete failure.

This workout was completed at a high-quality gym, allowing for more machines to be utilised, making it slightly more complex than ‘MB’s Leg Torture 2’.

 

Warm up:

  • Stairmaster, cross-trainer, bike, rowing machine
  • 5-10 minutes
  • Mentally and physically prepare for the session
  • Dynamic stretches (warm up muscles and joints)
  • Complete WARM UP SET(S) on EACH exercise (not counted as working sets) to get your technique and body ready to commit properly to the session.

 

Exercise 1: Back Squats (4 sets)

  • 12-15 repetitions to failure
  • 60-90 seconds rest
  • Feet slightly wider than shoulder width apart, toes pointing slightly out
  • 3 seconds negative, explosive upward movement, no pause at the top/bottom of squat
  • Set 4: (drop set) after 12-15 repetitions to failure, IMMEDIATELY remove 40% of the load and complete same tempo repetitions to failure

Exercise 2: Narrow Stance Hack Squats (3 sets)

  • 15-20 repetitions to failure
  • 60-90 seconds rest
  • Feet within 6 inches of one another, toes pointing forwards
  • 2-3 second negative, no pause at bottom, 1 second upward movement, no pause at top of squat
  • Go hard! Rest-pause if you need to, just hit that rep range with the correct tempo

Exercise 3: Quadricep Extensions (3 sets)

  • 25-30 repetitions to failure
  • 60 seconds rest
  • 1-2 second negative, no pause at bottom, powerful extension, slight hold at peak of extension
  • Set 3: after completing 25-30 to failure, IMMEDIATELY complete as many partial reps as possible till you can’t physically partially extend your leg against the weight
  • This is the last quadriceps exercise so go till they feel like they’re on fire!

Exercise 4: Straight-Legged Deadlifts (4 sets)

  • 12-15 repetitions to failure
  • 60-90 seconds rest
  • Feet directly below hips, toes pointing forward
  • Please note: If you have a lower back injury you may wish to wear a support belt here
  • May also wish to wear lifting straps if your grip tends to fail before your legs!
  • Back straight throughout keeping strain on your hamstrings/glutes
  • 3 seconds negative, no pause at bottom, explosive upward movement, 1 second squeeze through hamstrings/glutes
  • Set 4: (drop set) after 12-15 repetitions to failure, IMMEDIATELY remove 40% of the load and complete same speed repetitions to failure

Exercise 5: Prone Hamstring Curls (3 sets)

  • 15-20 repetitions to failure
  • 60-90 seconds rest
  • Keep your body flat- don’t let that bum raise and back arch too much!
  • 2 second negative, no pause at bottom, 1 second upward movement, 1 second hold at peak of contraction
  • You may rest-pause again- just make sure you go to failure!

Exercise 6: Standing Single Leg Hamstring Curls (2 x 3 sets)

  • 25-30 repetitions to failure
  • 60 seconds rest (relay between legs if you have no watch)
  • 1-2 second negative, no pause at bottom, powerful curl, slight hold at peak of contraction
  • Set 3: after completing 25-30 complete repetitions to failure, IMMEDIATELY complete as many partial reps as possible till you can’t physically partially curl your leg against the weight
  • There is no finisher here today so go HAM (literally) on this exercise!

 

Well done if you completed every set at 100%, if not, still well done for completing this horrid session. Now remember to cool down on a bike for at least 5 minutes and complete static stretches soon after you finish.

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

As always tweet @LDN_Muscle and @MB_LDNM with your feedback!