Quad soreness

[Longevity]

Try this for an intense , brief quad workout.

You will be doing giant sets using leg extensions, hack squat and sumo/ goblet squats.

First, hit a set of extensions aiming for 15 reps.
Second, hit a set of hack squats for 15 reps.
Third, hit a set of sumo squats for 15 reps.

Keep weights the same thru out the workout. Rest for no more than 3 minutes after completing a giant set. Shoot for a total of 4 giant sets. After the first two giant sets you will be cursing me. After the third Giant set you will pray for death! If you make it through the 4 th giant set you will spend the rest of your life tracking me down to kill me! Lol. This is not for the weak minded. You have to get outta your head and get into that "zone" where the pain almost starts to fade . Don't worry if you don't make it through # 4, just make sure that the first three are completed without resting more than 3 minutes. Also , make sure to hit the 15 reps even if you have to use a little rest/ pause while doing the giant sets.

I only train quads. Hamstrings are trained separately the next workout. I train only one body part per session using the above principles. Short, intense sessions work best for me after 37 yrs of training. Anybody should benefit from these workouts. Forget about heavy weights for now and get your mind strong, you will need it!!!

 

[bebeav]

Try this for an intense , brief quad workout.

You will be doing giant sets using leg extensions, hack squat and sumo/ goblet squats.

First, hit a set of extensions aiming for 15 reps.
Second, hit a set of hack squats for 15 reps.
Third, hit a set of sumo squats for 15 reps.

Keep weights the same thru out the workout. Rest for no more than 3 minutes after completing a giant set. Shoot for a total of 4 giant sets. After the first two giant sets you will be cursing me. After the third Giant set you will pray for death! If you make it through the 4 th giant set you will spend the rest of your life tracking me down to kill me! Lol. This is not for the weak minded. You have to get outta your head and get into that "zone" where the pain almost starts to fade . Don't worry if you don't make it through # 4, just make sure that the first three are completed without resting more than 3 minutes. Also , make sure to hit the 15 reps even if you have to use a little rest/ pause while doing the giant sets.

I only train quads. Hamstrings are trained separately the next workout. I train only one body part per session using the above principles. Short, intense sessions work best for me after 37 yrs of training. Anybody should benefit from these workouts. Forget about heavy weights for now and get your mind strong, you will need it!!!

When you're saying short session, how long it take you to complete these workout?

 

[Longevity]

For quads it's usually 35 mins or so. Same for all the rest of body parts. I came up with this last winter as it was 38° and raining. I train outdoors so I wanted to minimize the time spent in the crappy weather. One little twist I used for this first quad workout was to do these three exercises as explained but with no rest between any of the giant sets. Just a continuous circuit! I collapsed after 16 mins and couldn't walk worth shit for four days. That was insane.

I live in a 5 th wheel at an RV park in Texas. I have two different universal type machines and various bars, bench, adjustable dumbbells etc. These type of workouts suit my needs and if done correctly will add muscle fairly quickly. Have been natural for past 17 years and can't wait to see what happens when I can finally find some gear and do a little run. Gonna fuckin grow like a weed man!!

 

[bebeav]

For quads it's usually 35 mins or so. Same for all the rest of body parts. I came up with this last winter as it was 38° and raining. I train outdoors so I wanted to minimize the time spent in the crappy weather. One little twist I used for this first quad workout was to do these three exercises as explained but with no rest between any of the giant sets. Just a continuous circuit! I collapsed after 16 mins and couldn't walk worth shit for four days. That was insane.

I live in a 5 th wheel at an RV park in Texas. I have two different universal type machines and various bars, bench, adjustable dumbbells etc. These type of workouts suit my needs and if done correctly will add muscle fairly quickly. Have been natural for past 17 years and can't wait to see what happens when I can finally find some gear and do a little run. Gonna fuckin grow like a weed man!!

Thx, really like the template, i'm getting pretty busy these time and i think it could work well for me too.

Gonna give it a try soon.

 

[cfreetenor]

I finally have definite quad DOMS. Still a bit diffuse but definitely there. I’m thinking on something like:

Quads/delts/bis
Chest/“delts”/tris (delts not emphasized)
Quads/tris/bis
Back/Chest/tris/bis

Calf work thrown in twice weekly.

4 day weekly, on off on off on on off

This seems to be the most productive pattern and setup for me. At some point when my quads catch hamstrings will happen.

 

[Delt123]

I train legs 3x per week with fortitude training, low volume high frequency. Rarely sore and have decent quads.

Changing the order of the excersises can have a big impact on soreness at first.

 

[cfreetenor]

I train legs 3x per week with fortitude training, low volume high frequency. Rarely sore and have decent quads.

Changing the order of the excersises can have a big impact on soreness at first.

I have been trying to get DOMS because of my notable lack of them in the past in that area. Now that I’ve dialed in a routine that definitely disrupts quads I am thinking twice a week will accommodate my job demands while still providing enough disruption.

I’m natural and very active so I have to manage these things very carefully. More often than not I’ll have to skip a hike not because of time or exhaustion but because I don’t want to wash myself out for leg day.

 

[Delt123]

I have been trying to get DOMS because of my notable lack of them in the past in that area. Now that I’ve dialed in a routine that definitely disrupts quads I am thinking twice a week will accommodate my job demands while still providing enough disruption.

I’m natural and very active so I have to manage these things very carefully. More often than not I’ll have to skip a hike not because of time or exhaustion but because I don’t want to wash myself out for leg day.

Hahaha I think the Same way, skipping hikes and bike rides for the Same reason!