If you are taking part in my previous newsletter, Killer Quads, this is the second part I promised you, Shredded Quads. Killer Quads was a 6 week building program, so you have a couple more weeks to go before you can put this program to use, but it is here and ready when you are. As discussed in Killer Quads, far too many people are either over training or under training their legs. An ultimate pair of legs is first formed in the mind, then through training and nutrition. Focus and intensity are two important factors when engaging in quality leg training. You learned that stimulation, not exaggeration, builds a nice set of legs. Heavy weight, minimal sets, and low repetitions build mass, thickness, and density. Now that you have some quality legs built, let's shape them up with some quality training. Nutrition
First and foremost, you cannot get "cut", "shredded", or "ripped" without a proper diet. Nutrition, added cardio, along with proper training, will lean your legs up nicely and create more definition. What exactly is a quality diet? It is simply eating real food. Begin by eliminating the obvious junk and processed food. It is best if you can avoid bread and dairy as well. Carbohydrate Rotation is very effective in introducing your body to dieting, without negative drawbacks or any rebound effects. Water is an important nutrient. Begin by drinking at least sixteen ounces of water between meals, and increase daily. A gallon a day is optimal. A lack of water causes water retention, however more water in equals more water out. Now that you have your nutrition squared away, let's discuss the training factor. Killer Quads was a sample mass building program to build what you are about to sculpt. While diet is the number one key to defined and shapely legs, training and cardio are also important. Excessive sets and repetitions will not make your legs more defined, but they do serve a purpose if applied correctly. MsFit's Shredded Quads Routine
Warm up before attempting any training program. Go through each exercise, move from one to the next with no rest between. Once you completed one entire round, your first set is done. Do a total of three sets. Week #I
Squats - Choose a weight in which you can complete 25 repetitions
Hacks - Choose a weight in which you can complete 20 repetitions
Leg Extensions - Choose a weight in which you can complete 15 repetitions. Once you complete the 15th repetition, drop the poundage and do 10 more repetitions. Once you complete that set, drop the poundage and do 5 more repetitions, and hold the last repetition for a count of 5 or more.
Leg Curls - Choose a weight in which you can complete 20 repetitions. Once completed, drop the poundage and rep-out 10 more curls and hold the last repetition for a count of 5 or more at mid point.
Rest for 2 minutes
Repeat 2 more times Week #II
Leg Press - Choose a weight in which you can complete 25 repetitions
Leg Extensions - Choose a weight in which you can complete 20 repetitions.
Leg Curls - Choose a weight in which you can complete 20 repetitions. Once completed, drop the poundage and rep-out 10 more curls and hold the last repetition for a count of 5 or more at mid point.
Lunges - Hold 20 pound dumbbells and do 10 lunges on each leg. Once completed take 15 pound dumbbells and do 8 lunges on each leg. Once completed take 10 pound dumbbells and do 6 lunges on each leg. Once completed, rest your hands on your hips and do walking lunges until failure. Rest for 2 minutes
Repeat 2 more times Alternate Week I and Week II for a total of 6 weeks. |
