No pain, no gain.
In 2017 the general direction for modern society is “easier”. Technology makes it easier to connect with people, pills make it easier to lose weight, and hoverboards make it easier to well…move? Not really sure about that last one. But the point is people want all the reward without the risk, well we say F@#k that! There’s nothing wrong with working smart rather than harder, but sometimes you need some good ole pain in your life to remind what the other side of humanity is like, and this workout will supply it for you in droves.
For you masochists out there who want to turn your bird legs into wheels of steel, we’ve got some alterations to the quad workout you’re already doing that will douse you legs in lactic acid, only to forge them into mountains.
Pick a quad exercise, any quad exercise. Let’s say the leg press for example. Follow the tips below to turn up the heat.
Tip 1: Feet Placement
Zero in on the quad by using a closer foot width. Press through the forefoot rather than the heels like you’re probably use to. Lastly, place your feet slightly lower on the sled.
Tip 2: High reps
You can either go for 25 reps or 2 minutes straight, either way the final destination is pain. Keep the tension constant while concentrating on mind muscle connection of the quads. This means don’t lock out at the top, and don’t rest at the bottom, close your eyes and grind through the whole process. Who knows, it might even become spiritual. If you can’t do 25 lighten the load, if you can do 30, turn it up! We wouldn’t wanting you escaping from that hurt so good now would we?
Tip 3: Top it off
But wait…there’s more! After you’ve regained control of the twitching mess you still refer to as legs, top it off by adding MORE weight and doing a set in the normal 8-12 range. If you’re feeling froggy, go heavy and aim for 4-6.
These tips can apply to any exercise that mainly focuses on the quads as long as you remember the principles. Alternate footing position to shift more tension to the quads, go for 25 reps or 2 minutes, and top off with a normal 8-12 range set. This should not only increase vascularity but size.
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