Wednesdays are my lower body mass day at the moment. So I did a simple workout to try to force some growth while still improving my strength.
deadlift, work up to a solid weight then do 5 sets of 5
Romanian deadlift/bent-over row comound 3 x 8
barbell hip thrusts/barbell ab wheel compound 3 x 10/5
Deadlifts make you big and strong, period. Even if you don't want to get big, do them, they will harden your little body up like nothing else.
The first thing you may notice is all the work done here focuses on the posterior chain (back, ass, hamstrings) with some abs at the end. There is no real direct quad work. The reson I do this is because on Saturdays I do a max effort squat workout using a movement that is driven by the quads (squat, front squat, zercher, etc). So for the lower body, Wednesday is hip focused and Saturday is quad focused.
Here is a demonstration of the Romanian deadlift, in this case do a row at the bottom of the lift.
Here is a demonstration of the barbell hip thrust, nothing hits your money maker like these! As soon as the thrusts are done, get into an ab wheel position with the barbell and do some roll-outs. Don't rest and don't change the weight.
- deadlift, work up to a solid weight then do 5 sets of 5
- Romanian deadlift/bent-over row comound 3 x 8
- barbell hip thrusts/barbell ab wheel compound 3 x 10/5
Deadlifts make you big and strong, period. Even if you don't want to get big, do them, they will harden your little body up like nothing else.The first thing you may notice is all the work done here focuses on the posterior chain (back, ass, hamstrings) with some abs at the end. There is no real direct quad work. The reson I do this is because on Saturdays I do a max effort squat workout using a movement that is driven by the quads (squat, front squat, zercher, etc). So for the lower body, Wednesday is hip focused and Saturday is quad focused.
Here is a demonstration of the Romanian deadlift, in this case do a row at the bottom of the lift.
Here is a demonstration of the barbell hip thrust, nothing hits your money maker like these! As soon as the thrusts are done, get into an ab wheel position with the barbell and do some roll-outs. Don't rest and don't change the weight.