Today may well have been the most intense leg workout I have ever had, and in a very short time period in comparison to normal leg workouts!
Between resting only 60-90 seconds between the set time intervals for each timed set(type 2A fibers recover faster), the burn was almost beyond belief. The time principle is a sound one. For instance, on hack squats, I felt where I would have stopped at my normal 10, my mind was telling me ok, you did it, but I had 60 seconds. I ended up doing 19 reps!!!! That is a full 9 reps I would have missed out on had I stopped at the fixed number instead. Did this again at 50 sec and 40 sec.
Then I incorporated this on leg curls also, man my hams were burning! Then tried it on calves, but woosed out before the 60 second mark, the calf burn was too much!
At one point, I walked over to the drinking fountain, and my left leg almost bukled on me. I had to catch myself.
Felt like my jeans had shrunk from the time I entered the gym to the time I left...what a pump. If I don't have some DOMS tomorrow, I will be shocked. Here is how it went...
Quads..
Leg press(rest 3 minutes between sets..type 1A fibers)
Sets...410x8,410x10,430x9(different leg press, weights up above, much harder than the one I had been using!)
Hack squats(rest 60-90 seconds between sets)
Sets...100x19 reps(60 sec.),100x10(50 sec.),100x9(40 sec.)just plate weight
Leg extensions(drop sets)
Sets...(90x9,60x6,30x6),(90x9,45x6),(90x8,30x7)
Leg curls(here on the second set I did a 60 sec. time, 3rd set 40 sec.,liked to killed me)
Sets...60x15,60x20(60 sec.),60x12(40 sec.)
Adductors
Sets....110x20,115x20
Standing calf raises(second set tried 60 sec., couldn't complete it.)
Sets...375x25,390x20(40 sec.),420x19
Reverse calves
Sets....270x20,270x20
If anyone wants an intense workout, do this method. It is just short of torture!
United StatesBetween resting only 60-90 seconds between the set time intervals for each timed set(type 2A fibers recover faster), the burn was almost beyond belief. The time principle is a sound one. For instance, on hack squats, I felt where I would have stopped at my normal 10, my mind was telling me ok, you did it, but I had 60 seconds. I ended up doing 19 reps!!!! That is a full 9 reps I would have missed out on had I stopped at the fixed number instead. Did this again at 50 sec and 40 sec.
Then I incorporated this on leg curls also, man my hams were burning! Then tried it on calves, but woosed out before the 60 second mark, the calf burn was too much!
At one point, I walked over to the drinking fountain, and my left leg almost bukled on me. I had to catch myself.
Felt like my jeans had shrunk from the time I entered the gym to the time I left...what a pump. If I don't have some DOMS tomorrow, I will be shocked. Here is how it went...
Quads..
Leg press(rest 3 minutes between sets..type 1A fibers)
Sets...410x8,410x10,430x9(different leg press, weights up above, much harder than the one I had been using!)
Hack squats(rest 60-90 seconds between sets)
Sets...100x19 reps(60 sec.),100x10(50 sec.),100x9(40 sec.)just plate weight
Leg extensions(drop sets)
Sets...(90x9,60x6,30x6),(90x9,45x6),(90x8,30x7)
Leg curls(here on the second set I did a 60 sec. time, 3rd set 40 sec.,liked to killed me)
Sets...60x15,60x20(60 sec.),60x12(40 sec.)
Adductors
Sets....110x20,115x20
Standing calf raises(second set tried 60 sec., couldn't complete it.)
Sets...375x25,390x20(40 sec.),420x19
Reverse calves
Sets....270x20,270x20
If anyone wants an intense workout, do this method. It is just short of torture!