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The Way My Quads Feel Today You Wouldn’t Believe I Workout Regularly

Posted Jan 06 2012 4:53pm

OK so last night’s leg workout killed my … and yes, my quads are heated up. It’s as if I never worked them out before. This post is the about the importance of switching your workouts up or the way in which you do your workouts. When you do this you hit areas in your body you didn’t know were even there.  This ensures that your total body is being worked out as often as possible.

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Back to Business!

The last leg workout I did before this one (I work legs almost every day, but I work them heavy every 7 days) killed my hamstrings and my glutes very good. The workout was created by Cathe.com called PLYO LEGS and I did that workout because I had to do legs anyway and I needed the cardio from the plyo that’s in it so I totally dumped my workout to get it. So this week I did my Legs (M1) workout and switched up exercise variations like I always do. This variation got at my glutes and my quads A LOT. My quads and deep inside my glutes (not around the outer) are SORE. Again, I work my legs everyday whether I’m doing intervals or circuits or step aerobics or yoga and then I work legs (exclusively) heavy once every seven days.

I don’t know what else to say, but my body does this after every workout I do be it legs, chest & triceps, back and biceps, shoulders…I always do my compound exercises with different variations each week to change things up to keep my body guessing. This approach ensures I’m getting at muscles in those nooks and crannies I miss every once in a while.  For example, the perfect compound exercise for the lower body (legs, glutes) is the squat and you can change up the squat so that it focuses more on one area of the leg or two or more or however many you want.  You can vary the squat by doing hack squats, front squats, split squats (Bulgarian), plie squats, sumo squats, low end pulse squats, etc.

My current strength program is located here in this post if you want to take a look and I’ve also included most variations for each exercise in each exercise section. For those who are curious as to what I did last night for legs, here it is:

Hack Squat w/ Elevated Heels – 4 sets, 12 reps (90 second rest in between)
Deadlift – 4 sets, 12 reps each (60 second rest in between)
Weighted Wall Squat – 5 rounds of 10 seconds rest and 50 seconds of effort holding a pair of 20lb dumbbells (woo wee)
Box Jumps – 1 round of 60 seconds of effort (2 minute rest after completion)
Front Lunge w/ Kirtsy Lunge Combo – 3 sets, 10 reps – after completing left leg went directly to right leg completing that making that 1 set (60 seconds of rest in between sets)
Hamstring Bridge Roll-Ins w/ Stability Ball – 3 sets, 10 reps

Keep working at it and hard!!!  Put boots to asses in the gym because if you don’t it’s just a waste of time.

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