Hello, FitnessRx women! We all train at different levels and it is important to train smart rather than just push heavy weights. I, however, like training heavy for muscle groups I am trying to improve or bring up!
Follow my quad routine for maximum muscle hypertrophy, and I’ll give you the exact weight I used during my quad workout. You can adjust weight to avoid injury, but if you like to train heavy, load it up! ;) You will experience some serious delayed onset muscle soreness 24 to 48 hours later! Woo woo!
Heather’s Heavy Quad Workout
Leg Extensions
2 warm-up sets, 15 reps (50 lbs)
7 work sets/12 reps (87-100 lbs)
• Keep back flat against bench
• Hold handles to avoid rocking or swinging weight
• Keep reps under constant control
• 30-60 second rest in between sets
Freemotion Squat Press
4 sets/12 reps (5-45 lb plates each side)
• Feet placed shoulder-width apart
• Push/drive through heels
• Lower weight as low as you can without letting hips roll up off the bench
• Do not allow your knees to cave inward as you lower weight
• Keep knees directly in line with your big toe
Walking Lunges
4 sets/24 steps (40-lb dumbbells in each hand)
• Using Versa Gripps or wraps will help prevent forearm or hand fatigue
• Stepping with one leg lung deep, drive through heel and walk through straight into opposite leg lunge
• Do not pause in the middle of steps
• Keep knee directly over toe
