by Massive G
It was 3 on 1 off push pull legs of course and first day of (push for example) was heavy then the next training day for that bodypart was "light".
As mentioned previously... basically since day one I have always done push pull and legs. The set rep scheme has changed and the amount of rest between work outs but I always settled on the split above.
I started of on 3 on 1 off and a heavy and light day meaning first work out heavy lower rep range and the second one 8-12 reps and using different exercises via a rotation.
Here is a sample-I don't even have to look in my journal I remember it like it was yesterday.
I had been very athletic since the age of 4 playing baseball and football and wrestling but only had a passing fancy with resistance exercises like chins push up etc. I started serious bb'ing at age 18 at around 200 lbs.
Looking back in my journals and memory as I got stronger and stronger I systematically reduced my sets and reps and tried every different program out there..HIT variants, more volume, 2 times a day 3 times a day training etc etc. and settled on a lower set EOD program which I know use to maintain gains, and if ever going back to bulk will use to gain again-some know this as DC training.
Day one legs and calves (the set numbers include warm-ups pyramiding up of course.)
Leg Extensions-3 x 12-8
Squats-4-5 x 10-4
Leg Press-3-4 x 10-6
Lying leg curl-4 x 10-6
Stiff leggeds-3 x 10-6
Standing calf-5 x 12-6
Day 2 Chest Shoulders and Triceps
Bench Press-4 x 10-4
Incline Dbell Presses-4 x 10-6
Flat Db flyes-3 x 10-6
Presses B/Neck-4 x 10-6
Side Laterals-3-4 x 10-6
Upright rows-3 x 10-6
Lying Triceps Extenstions-4 x 10-6
Close grip Bench-3 x 10 -6
DAY 3 Back biceps Abs forearms
Chins-4 x 10-6
BB rows-3 x 10-6
LAT pulldowns-3 x 10-6
Deadlifts-4 x 10-6
BB curls-4 x 10-6
Db Preacher curls-4 x 10-6
Reverse BB Curls-3 x 10-6
BB Wrist Curls 3 x 10-6
Incline weighted crunches-4 x 10-6
Lying bench leg raises-3 x 10-6
DAY 3 OFF TRAINING
DAY 4 QUADS, HAMS, CALVES
Leg extentions-3-4 x 12-8
Front Squats-4 x 12-8
Hack Squats-4 x 12-8
Standing leg curls - 4 x 12-8
Good mornings - 4 x 12-8
Seated calf-5 x 15-8
DAY 5 Chest Shoulders Triceps
Incline Presses-4 x 12-8
Db bench-4 x 12-8
Incline flyes-3 x 12-8
Dips- 3 x 12-8
DB presses-4 x 12-8
BB FRONT Laterals-3 x 12-8
DB bent Laterals- 3x 12-8
BB Shrugs-4 x 12-8
Pushdowns-3 x 12-8
Dips 3 x 12-8
Seated French presses -3 x 12-8
DAY 6 BACK Biceps abs forearms
V-Bar Chins - 4 x12-8
Db rows one arm- 3 x 10-8
Reverse grip Pull downs- 3 x 10-8
Seated Cable Rows- 3 x10-8
BB Preachers-4 x 12-8
DB Curls-4 x 12-8
BB Wrist Curls-3 x 12-8
Hammer Curls-3 x 12-8
Rope Crunches-4 x 12-8
Hanging Leg Raises- 3 x 12-8
Looking to mix it up?
Need something to cripple you?
Have half way decent endurance?
I used to use this pre-ex and giant set routine early on in my career..and lately have been using it to blast my legs.
I'd much rather do 600 lb squats and 1500 lb leg presses and 700 lb hacks but sadly those days are gone due to my knees and low back.
It looks brutal but you will condition to it very fast-
I do 3-4 cycles of this, increasing the weight each time and the reps. I only count the last set as my growth set.
It consists of 4 exercises
-immediately proceed to
-immediately proceed to
Smith Back Squats
-immediately proceed to
Rest normally then repeat 2-3 more times.
It's all designed around pre-xhausting the muscle-
Leg extensions hit the quads directly which are further fatigued by the leg press and squats in which the hips and low back help drive more power over the fatigue and then lunge for the stretch.
You can leave lunges out till the last GS PE set if you like.
I usually don't go over 280 lbs for 8 reps on the leg extension, 11-1200 lbs for 8 on the leg press and 405 for 6-8 on the smith squats and 185 for 8 for the lunges on my final work set and my legs are fking so fried after this I feel like calling HOSPICE to get home.
Give it a shot and don't cuss me out too hard when you can't walk.
Like I said most people who are doing traditional standard sets for legs should adapt to this quickly it'll take some time.
Also don't over do your fluids or pre work out super duper shakes or you will be wiping it off the floor as you turn green.
I am a huge believer in pre-x for injury prevention and for mass gain too actually.
My quad workout is different every time...but one of my favorites is this - combo of many different training principles you will recognize...
leg press - 2-3 warm up sets of 25 reps.
Use a weight that will allow about 20 reps in your normal style for the leg presses below..
- Do 1 set of 15 - on the way down, count 3 seconds, then drive it up hard. No matter how much it burns, stay with the 3 seconds down. By 15 you should be on fire.
- Immediately walk over to the hack squat and do the same thing for 10 reps - remember, 3 seconds on the decent - control the weight - time under tension.
4 rounds of this.
- go to leg extension and put a weight on their you can usually do for 20. Now we r going to do a set of 15 with a 2 second squeeze at the top. Do every rep in this form. Peak contract as hard as you can for that 2 seconds.
- Now walk over to smith machine - squat a nice deep full range of motion set of 8 - continuous tension, up and down, not locking out or squeezing....
- 4 rounds of this too.
for the finale - something simple - just do a wall sit (squat down to parallel with your back against a wall, and see if you can hold on for 2 minutes..
- stretch, stretch, and more stretch
This is the kind of stupidity that got my legs to well over 30 inches..hahah!!!