In the routine I am on right now, I go twice a day, once in the AM and once in the PM. Mornings are for strength, and evenings are for the pump/burn. PM me if you want the rest of the routine. I've gotten AWESOME results on this method of training legs/other parts of my body:
AM:
Go HEAVY and push yourself hard!
Front Squat
7reps x 4
3 mins rest between sets
Romanian Deadlifts
7reps x 4
3 mins rest between sets
ur dun for now! should be no longer than 30-45 mins
PM:
A. Back squat
3 x 12-15
Use the double contraction (11/2) technique: go down to a full squat, get halfway up, go back down then stand up. Thats one rep.
2 minutes of rest between sets
B1. Leg extension
1 x 20, 1 x 15, 1 x 12, 1 x 10
Hold a 2 second peak contraction on each rep
No rest
B2. Leg curl
1 x 10 5 5*
1 x 8 4 4
1 x 6 3 3
2 minutes of rest
* These are rest-pause sets. Perform the first number of reps, take 10 seconds of rest, perform the second number of reps, take 10 seconds of rest, then perform the third number of reps. You use the same weight for all three mini-sets within the same rest-pause set.
Note that I in no way take credit for this routine.....I found it at t-nation and it has worked wonders for me. Now on weeks 2 and 3 instead of in the AM doing 7 reps for 4 sets you will do 5/4/3/5/4/3 on both exercises and then week 3 do 3/2/1/3/2/1.
My lifts have skyrocketed doing this as well as me putting on a lot of quality mass. Push yourself to your limit. I've puked/ almost fainted doing this, and when I hurt and feel like I cant go on and my body is yelling at me to stop, I just keep on going.....
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