Subject: My new favorite leg workout...(it's awesome)
This workout is a beast.
It's squat-focused training that will allow you to push your legs to the absolute limit without having to worry about getting stuck at the bottom of a squat.
You'll be using a bench instead of a box (though you CAN use a box instead, if you prefer).
As you go through the workout, you're going to keep adding weight until you can't add any more weight, then you're going to come all the way back down. For me, it amounted to 30 minutes of near-continuous squatting (including weight change time).
It's going to hit literally every single muscle fiber type you've got (Type 1, Type 2a and Type 2b) all in one extended set. And because of the relatively small increases in weight on the way up, it will force your body to gradually activate more and more motor units, ensuring pretty much EVERY muscle fiber you've got gets worked.
It is brutal, sure, but it's EXTREMELY effective. I plan on using this workout regularly (I actually like it even better than doing the same method with regular squats).
How to Do It
It's done using a flat bench set inside the rack. Set the rails just slightly below the bar height when you're sitting on the bench. You can test this with the empty bar. This allows you to do bottom start box squats, which eliminates the walkout on each set, saving time and energy.
The range of motion ends up being a little higher than parallel at the start of each rep, but the overall workload you can put on your entire lower body more than makes up for any lack of range.
Set feet on either side of the bench in squat foot position.
If you've got the rails set properly, you'll have to do a slight Good Morning to get the bar off the rails on each set but that's easy to do. Just lean a bit forward and make sure you keep a solid arch in your lower back. Then bring your torso up to vertical.
Now the fun begins...stand up.
For the first set, start light and go for very high reps. I've got 135 lbs on the bar to start. Just use a very light touch on the bench in between reps when using the lighter loads. As you move into heavier loads, technique will change a little bit and you can pause in between reps.
It'll take a bit of practice starting from a dead stop off the bench like this...but don't worry...you've got plenty of opportunity to practice...
Just make sure you never drop onto the bench and always keep your core and lower back tight and supported.
Without ANY rest other than the time it takes to change weights, you're going to keep adding weight until you get to the point where you can just hit a single. The reps will decrease as you go up in weight.
My weights were as follows: 135, 155, 185, 205, 225, 245, 275, 295, 315, 335, 355, 365, then 375 for a top-end single.
These were mostly 20 lb increases, with a couple of 30 lb increases, dropping to 10 lb increases as I neared the top-end weight.
On the way up in weight, don't push your legs to the maximum on each set. That comes on the way DOWN.
You're going to come all the way back down using the same increments. THIS is when you really want to push your legs hard.
This bench method allows you to really focus on just working the legs without worrying about walking out, walking back or getting stuck at the bottom, since the bottom is where you always end up anyway.
By the time you're on your final set (your original starting weight), you will be able to feel every single muscle fibers in your lower body activating.
If you enjoy squatting, you're going to love this one.
If you don't...you won't love it quite so much...but you'll still get a lot out of it.
You can watch the full video for this workout here.
Or, if you want to start right from the actual demo, click here.
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New Mad Scientist of Muscle T-Shirts
One thing you'll also notice when you go to watch the video is just below the description...new Mad Scientist of Muscle Merchandise!
These shirts are premium quality and available in a variety of colors and sizes. And just FYI, they're regular T-shirts, not the rubberized grip shirts that I also have (and that I'm wearing in the squat workout above).
If you get one (or should I say WHEN you get one ;), send me a pic of you wearing it and I'll post it up on my Facebook page and Instagram account (only if you want me too, of course!).
Nick Nilsson
The "Mad Scientist of Muscle"
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