For those of us who love a challenge on leg day I'd love to see what you've come up with to really fry the legs and get the whole gerbil up the rear walk going post workout
Here's one of mine I've utilized with great results. Very abbreviated
Alternating leg routine.
Frequency: Every 4th day
Day 1
Back Squat
8x12 50% of 1rm max
Rest - 30 seconds max
Utilize drop sets if you cannot complete 8 sets at 50% with given rest intervals. The idea is to gradually work your way up to 8x12 at 50%. If you're already there use 60% of your 1 rm max
Time your rest intervals via stop watch to keep consistent. Even an extra 10-15 seconds rest will take away from the intensity.
Day 2
back squat
Select your 10-12rm weight and bang out 21 breathing squats. Take as long as you like but don't rack that weight until you have 21. Aim to increase load by 5lb+ each workout
That's it. Look forward to trying some of yours
Here's one of mine I've utilized with great results. Very abbreviated
Alternating leg routine.
Frequency: Every 4th day
Day 1
Back Squat
8x12 50% of 1rm max
Rest - 30 seconds max
Utilize drop sets if you cannot complete 8 sets at 50% with given rest intervals. The idea is to gradually work your way up to 8x12 at 50%. If you're already there use 60% of your 1 rm max
Time your rest intervals via stop watch to keep consistent. Even an extra 10-15 seconds rest will take away from the intensity.
Day 2
back squat
Select your 10-12rm weight and bang out 21 breathing squats. Take as long as you like but don't rack that weight until you have 21. Aim to increase load by 5lb+ each workout
That's it. Look forward to trying some of yours