Are you looking for a way to hit those quadriceps and hamstrings quickly, and then get the heck out of the gym? If so, then you have some to the right place. The following workout will allow you to target both sides of the upper thigh muscles, and do so in a manner which will stimulate both the fast and slow twitch muscle fibers. The next time you’re facing a time crunch and really want to hit the legs in a new way, give this routine a shot! It will deliver a full workout in minimal time.
Leg extensions, immediately followed with leg curls
It’s time for a quick workout, and this includes a quick warm-up. You don’t need to utilize the treadmill or elliptical to warm up your legs today. Instead, you can use 1 to 2 sets of these lightweight movements to draw the blood into your legs and get your body ready for the heavier free weights. Use 12 to 20 repetitions per set, making 15 the target number. Despite the fact you’re trying to train fast, your repetition speed should be slow and deliberate. After you complete each set of leg extensions, immediately jump to the nearby leg curl machine and complete an equally slow and deliberate set of 15 repetitions. The goal is a slow pump and burn.
High repetitions Squats, immediately followed with stiff-legged deadlifts
Now that your legs are fully warmed up, you’re ready to move some weight. You will be using the same weight for squats as you will for the high repetition squatting, so this may entail a reduction in your squat weight. Don’t let this worry you. The next exercise will allow you to go heavy for the front thighs. For this movement, you will want to use enough weight to keep you at 12 to 15 repetitions. In the meantime, you will be using very heavy weight for stiff-legged deadlifts. Focus upon flexing the quadriceps very intensely, and then focus upon moving a lot of weight for the hamstrings.
Hack squats, immediately followed by seated leg curls
Up to this point in the workout, you haven’t used much weight. You’ve pumped your legs up greatly and done so quickly, but you haven’t yet hit those fast-twitch muscle fibers that come with training heavy. That time is now! You will be using weight which will only allow you to train in the 6 to 10 repetition range. Once you complete the heavy reps on the hack squats, jump to the seated leg curls machine, where you will use equally heavy weights. You must use full range of motion on both of these movements, with no hesitation. Keep the form solid until the last rep or three of each set, when you will be allowed to break form a bit in the name of getting in a few extra repetitions.
You may choose to follow up this workout with 6 to 10 sets of calf work. This sort of supersetting isn’t all that tough once your muscles and lungs become acclimated to the tempo. The results will be steady and the time spent in the gym will be minimal.