IAFSTORE blog Workouts

A simple but effective workout for the legs

A simple but effective workout for the legs

by in IAFSTORE blog - Workouts

last updated: October 12, 2016

  english change italiano english français español


We'll now give you a new impetus for training with this routine for the legs, which is simple, but full and effective.

Train withTeam Presti - powered by #yamamotonutrition

 

Today for our section ... LEGS

A fairly simple routine, but in my opinion, complete and effective!

1 - Leg extension

  • 3 x 12/15 heavy load
  • 2 x isometric on one limb, and workout with the other 5+5+10

I always start with an isolated conditioning for the quads.

Having as the predominant group, glutes and hamstrings, the trend in all quatting workouts is to include them, before a pre fatigue run, precisely, in isolation

Andrea Presti, Leg extensions

2 - Squat

  • 5 x 8

after almost two years I want to replace the good old squats.

Andrea Presti, running 5 x 8 squats

3 - Leg press Zup style Miha Zupan

  • 4 x 1 slow + 3 normals + 1 slow + 5 normals + 1 slow + 7 normals

With the possibility of performing the concentric in about 10 seconds

3 - Leg press Zup style Miha Zupan

4 - Squat at an angle to the MP stone style Mauro Sassi

  • 3 x 12

A safely progressive exercise that needs good muscular control.

The sagittal knee lunge generates a considerable strain on the quads, as well as an overload on the patellar tendon.

Ergo, it should be done with controlled execution and an extremely sustainable load

Try it, and as usual ... have fun!

4 - Squat at an angle to the MP stone style Mauro Sassi

Suggested articles:

What load to use depending on the repetitions?

The load used during exercise is not the be-all and end-all, but the means by which we must strive for maximum muscle stimulation read article

Monofrequency vs Multifrequency workout: what to choose?

Should one train each muscle once per week (single frequency) or more times a week (multifrequency)? Here's how to get the most for muscle growth read article

Mind-muscle connection Part 1 | How to activate and improve it

Bodybuilding is a sport as much mental as physical. In this first part of the three articles dedicated to the fascinating mind-muscle connection… read article