Reply With QuoteNo normal type squats ? I thought they'd be at least part of the Power week.
GP's power, rep shock - LEGS
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Thread: GP's power, rep shock - LEGS
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08-07-2002, 11:24 AM #1Registered User
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GP's power, rep shock - LEGS
Gopro posted this once before in a response to one of my questions. I see people were asking in the shoulder post so I cut and pasted......
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If you really want to bring your legs up, try my 3 week leg cycle. Its tough, it hurts, but it works...and fast!
week 1...power...
-leg press...3 x 8-10
-hack squat...3 x 8-10
-leg extension...2-3 x 8-10
-lying leg curl...3 x 6-8
-stiff deadlift...3 x 6-8
week 2...rep range...
-hack squat...3 x 10-12
-leg press...3 x 12-15
-single leg extension...2 x 15-20
-seated leg curl...2 x 8-10
-lying leg curl...2 x 10-12
-stiff deadlift...2 x 12-15
week 3...shock...
-leg extension/leg press superset...2 x 8-10 each
-leg extension/hack squat superset...2 x 8-10 each
-lunge...1 x max
-lying leg curl/stiff deadlift superset...2 x 8-10 each
-seated leg curl dropset...1 x 8-10, drop, 8-10
I have seen this work wonders on many of my clients. Try it if you dare! Best of luck!
-----------------------------------------------------------------------------------"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
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08-08-2002, 07:56 AM #2My Little Man
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08-08-2002, 09:36 AM #3Registered User
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he says that if you want to do them you can switch them on and off everyother week instead of the hack squats
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08-08-2002, 10:56 AM #4I'm Dead Sexxxxy!! ELITE MEMBER
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Gopro likes the hack better than regular squats if memory serve me correctly, like vale said you can switch them off with regular squats.
Cool
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08-08-2002, 05:59 PM #5NGA/IFPA Pro Bodybuilder ELITE MEMBER
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This routine was formulated specifically for nikegirl. Normally, squats would be added in somewhere. While it is true that I get far more out of hacks than regular squats, I do realize that some get great thigh development from squats. I should also mention that for many years I did standard squats as well...up to 500+ lbs. I gave them up when I finally realized they were not providing me with the leg development I was after.
Anyway, I will be posting a revised leg cycle soon.
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08-08-2002, 06:06 PM #6Registered User
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hey gopro - i never told you....after doing this for awhile, i started doing squats again. for me - i need them. i didn't WANT to but i definitely need to. i'm starting a new leg program sunday but i'll definitely be looking for your updated leg cycle for next time around. so much good stuff. thank you!
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
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