October Specials Are Live! Tap Here!
workouts

404 Quad Workout

December 15, 2014 | 0 Comments
Reading Time: 4 minutes
Continue Reading

This is a simple, not here to F*CK spiders quad workout. 4 basic exercises. 4 straight-forward working sets. THAT’S IT!

Well, kind of…

404 relates to 404 total reps, broken down into 101 reps of each of the 4 exercises we are going to perform. Yep, 101 reps of EACH exercise! For most of us following hypertrophy style workouts, that’s about 3 times as many reps as we’re used to performing per exercise. And a recipe for some serious PAIN and GAINS!

So it goes without saying that you will need a couple of important items to help you through this brutal workout:

1. Team MassiveJoes Lifting Belt

Your lower back is going to take some punishment during this workout. Protect it with a Team MassiveJoes Lifting Belt.

2. Performance Intra-Workout Stack 

Unfortunately, plain old BCAAs just aren’t going to cut it for this workout – due to the volume involved, you’ll most certainly be tapping into your glucose energy system, so a complete performance intra-workout stack containing carbs is an absolute must!

Ready? OK LEGGO!

Exercise 1: Barbell Squats

The ULTIMATE quad mass building exercise! When performed correctly, NOTHING comes close to the barbell squat for developing overall quad size and shape. Ensure you use a high bar position to allow you to focus the force of the barbell primary on your quads and glutes, and make sure you at least hit parallel on each and every rep – ESPECIALLY as you start to fatigue.

Set 1: Warm up set with light weight for 25 reps

Set 2: Warm up set with heavier weight for 25 Reps

Set 3: First and only working set. Guys use 100kg. Girls use 50kg. Hit 101 reps.

You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you cannot get out of the squat rack until you have reached your 101 reps with the correct weight.

Exercise 2: Leg Press

Make sure your feet are a little lower on the plate than usual to ensure that you are targeting your quads more than your glutes and hamstrings. Go DEEP on each and every rep – especially when you start to fatigue as your natural tendency will be to cut your reps short.

Note: All weights are PLUS the weight of the leg press

Set 1: Warm up set with light weight for 25 reps

Set 2: First and only working set. Guys use 200kg. Girls use 100kg. Hit 101 reps.*

*You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you cannot get out of the leg press until you have reached your 101 reps with the correct weight.

Oh, and you CANNOT touch your knees at any time during the set!

Intermission: Spew Break 

“Time out. Time out. I’m burning up. My legs are burning.” 

You’re thinking Philip Seymour Hoffmann in “Along Came Polly” right? Yeah – well you’ll be repeating the exact same line at this stage of the workout.

So not only is this a great time for you to head to the bathroom to “re-charge”, but you can pretty much be guaranteed that after 202 reps of compound pressing movements your lower back will be toast. So take some time to walk around the gym a little bit and try to loosen things up before heading over to the leg extension machine.

Exercise 3: Leg Extensions

Ah, good ol’ leg extensions – the exercise that everyone looks forward to in any quad workout – the safety exercise. The exercise where you can take it easy and switch cruise control on, right?

WRONG!

We’re not accepting anything short of full range of motion on each and every rep, with a stretch at the bottom and a squeeze at the top of every rep.

Set 1: Warm up set with light weight for 25 reps

Set 2: First and only working set. Using a weight that you would normally use for your first working set of 10 – 12 reps, hit 101 reps.*

*You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you cannot get out of the leg extension until you have reached your 101 reps.

Exercise 4: Barbell Walking Lunges 

To do these correctly, you’re going to need A LOT of space – I personally like to do them in the carpark if my gym manager will allow me to take a barbell out there. If you don’t have this luxury, you might just have to settle for doing a number of laps of your gym floor.

Set 1: First and only working set. Guys use a 20kg barbell, Girls use a 10kg barbell. Hit 101 steps.*

*You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you CANNOT take the barbell of your back until you have reached your 101 reps.

 

That’s it! We’re done! Oh, except for one little thing I may have forgotten to mention…

You’ve only got 1 hour to complete this workout. So you may want to use your rest-pause sets wisely, keeping them short and sharp if you plan on completing this workout within the given time limit!

So why the 404 Quad Workout, you ask? Well in addition to the 404 total reps that are performed during this workout, in computer talk, the HTTP 404 Error Code means that the client was able to communicate with a given server, but the server could not find what was requested. Similarly, in the week after completing this workout your brain will communicate to your legs to walk, but your legs will not be able to process what your brain is communicating… LOL!

And why 101 reps of each exercise instead of 100? Because it’s always that extra 1% that makes all the difference.

Enjoy!

 

 

How can we help?
Your Cart