Скачать или смотреть Legs Smash Workout - ryanjterry - V7

Leg Extension 4 x 12-15
lying hamstring curl 4 x 12-15
BBL RDL 1 x 8 3 x 10-12
Hack Squat 3 x 10-14
Seated Call Raise 3 x 15

Notes:
I do 2 min rests between high-rep exercises, 2.5-3min rest between low-rep exercises. Light warm-up set(s) before working sets above. About (beginner: 2-4 reps/advanced: 1-2 reps) from failure each set. Final set of 3, 4, 6 to failure

---------------NOTICE----------
1. Overtraining. In today’s “all or nothing” society, it’s not uncommon for new exercisers to overdo it straight out of the gate. Even people who have been sedentary for decades try to dive into a half-marathon without much training. Try to power through it and you’ll pay for it on the back end with an injury or an inability to participate in desired activities.

What to do: Listen to your body and take time for rest and recovery.

2. Not taking time to rest and recover. For a workout to be effective over the long haul, you must get sufficient rest. The more intense your workout, the greater your recovery needs.

What to do: If you feel like you’re doing too much too quickly, take a step back. There’s no shame in slowing down and taking your time. It’s also important to replenish lost calories and water after a workout. Consider a post-exercise meal and drink a full liter of water in the hour or two after a workout.

My workouts tend to be more volume than optimal for beginner lifters. I make these routines for the purpose of building aesthetics based on the knowledge I’ve gained over the years in what workout splits and exercises I used to build and shape my own body. Each workout is provided with the intention of being a new routine for you in case you’ve hit a plateau in progress with your current routine.
In the end, progressive overload is what will drive hypertrophy (muscle gain), and the best way to actively measure progressive overload “accurately” is to measure the total volume of work done on that muscle group(s) and increase that volume by a small increment at each proceeding recurrence of that muscle group throughout your program.

The easiest way to ensure you’re increasing volume is by keeping the exercises of each recurrence of that muscle group a constant (doing the same exercises at each recurrence) in order to eliminate exercise variance as a variable that could affect total volume of work done on that muscle group just by the nature of engaging in different exercises.
*I recommend that you don’t sacrifice progressive overload consistency by changing up the exercises in your workout routine too soon for the sake of ‘shocking muscles’

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