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MyOh My Quad Workout

January 28, 2015 | 0 Comments
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You’ve heard it all before… the KEY to MAXIMUM leg growth is heavy ass sets for low reps…

No wait, CRAZY high volume sets are best…

Orrrrr, perhaps time under tension is the holy grail of leg GAINS…

You know what we’re on about… ask 10 different people, get 10 different answers…

Well we’re going to let you in on the REAL secret… They ALL work and incorporating multiple styles of training into your leg workouts will help you achieve MAXIMUM GAINS. The problem is very few of us can train multiple times per day, or even hit the same muscle group multiple times per week, so we usually opt for one over the other, resulting in slow progress.

The solution we have found is through an advanced training technique known as Myo-Reps that can be used for both heavy low rep sets and higher rep fatigue sets. The premise of Myo-Reps is to reach high muscle fibre activation with a near failure ‘activation set’, and then extend this response by balancing fatigue to perform more total reps per set and increase the time under tension.

Sound complicated? It’s actually quite simple… check out the full breakdown below.

Myo-Reps Explained

Myo-Reps is a specific rest-pause training technique where you take just one set near the point of exhaustion/failure to ensure maximum muscle fibre activation and then maintain this activation with short rest breaks and multiple short sets.

The rep scheme for each set looks something like this: 10-12 reps (+20 reps)  with the (+20 reps) made up of Myo-Rep sets which can be broken down into any rep and set combination depending how heavy the weight is. For example:

(5 +5 +5 +5) = 20 Myo-Reps

(6+4+4+4+2) = 20 Myo-Reps

(8+5+4+3) = 20 Myo-Reps

Using the barbell back squat as an example for a 10-12 reps (+20 reps) set, after 2 light warm-up sets begin an ‘activation’ set of 10-12 reps until near failure, rack the weight and take 4-5 deep breaths and begin a mini ‘Myo-Rep’ set of 6 reps, rack the weight again take 4-5 breaths and go for another Myo-Rep set of 4 reps, continue with this short “rest to work” ratio until all 20 Myo-Reps are complete.

Believe us when we say this is PAINFUL stuff! But DAMN does it work!

For a comprehensive explanation of Myo-Reps click HERE.

We recommend using Myo-Reps for a 2 week period before having a break and HIGHLY recommend the following for this MyOh My Quad Workout:

1. A reliable training partner

2. A super high energy Pre-Workout Supplement

3. The Crème de la crème Intra-Workout Stack

LET’S GO!

Exercise 1: Smith Machine Squat

Because of the sheer INTENSITY of Myo-Reps and the fatigue they induce we opt to use a smith-machine squat as a safer alternative to the regular barbell squat because it removes the stress placed on stabilizer muscles. As the weight is already stabilised, you should really be able to PILE on the POUNDAGE!

No messing around here, after two warm-up sets we are going to tackle our first Myo-Rep set… so prepare to get comfortable with being UNCOMFORTABLE! 

Set 1: Warm up set, use a light weight for 10-12 reps

Set 2: Warm up set, use a moderate weight for 8-10 reps

Set 3: Working set of 6-8 (+12 Myo-Reps). Use a heavy weight that allows you to hit failure at 6-8 reps, rack the weight for 4-5 breaths then get another 2-4 reps, rack the weight again for 4-5 breaths and get 2-4 reps, continue until a total of 12 Myo-Reps are completed*

*Use the Myo-Reps protocol, resting only 4-5 breaths in between sets

Exercise 2: Leg Press (Narrow Stance)

Time to BLOW UP those quads! To make this exercise even better (or worse if you don’t find a little pleasure in pain) we are going to use a narrow stance that will help to activate the abductor muscles to a greater degree and help to develop that desired quad ‘sweep’. 

Check out our complete guide on how to complete this movement in our episode of EXERPEDIA here.

Set 1: Warm up set, use a light weight for 12-15 reps

Set 2: Warm up set, use a moderate weight for 10-12 reps

Set 3: Working set of 12 (+15 Myo-Reps). Use a heavy weight that allows you to hit failure at 12 reps, rack the weight for 4-5 breaths then get another 4-6 reps, rack the weight again for 4-5 breaths and get 4-6 reps, continue until a total of 15 Myo-Reps are completed*

*Use the Myo-Reps protocol, resting only 4-5 breaths in between sets

Exercise 3: Reverse Hack Squat (Narrow Stance)

For the reverse hack squat, face the back pad of the machine and hook your shoulders under the support pads. Position your legs on the platform with a stance that is less than shoulder width apart to keep more emphasis on the quads. Straighten your legs and unrack the weight whilst disengaging the safeties then begin to slowly lower by bending at the knee with a straight posture. Continue to the point where your upper leg is at 90 degrees to your lower leg (squat to parallel), then immediately contract your quads and raise the machine back to the start position. For the Myo-Rep set DO NOT get out of the machine, simply engage the safety whilst taking your short 4-5 breath rest periods.

Set 1: Warm up set, use a light weight for 12-15 reps

Set 2: Warm up set, use a moderate weight for 10-12 reps

Set 3: Working set of 12 (+15 Myo-Reps). Use a heavy weight that allows you to hit failure at 12 reps, rack the weight for 4-5 breaths then get another 4-6 reps, rack the weight again for 4-5 breaths and get 4-6 reps, continue until a total of 15 Myo-Reps are completed*

*Use the Myo-Reps protocol, resting only 4-5 breaths in between sets

Exercise 4: One Leg Smith-Machine Squat

Here is where the boys are separated from the men, and the women from the girls! The one leg smith-machine squat is an isolateral movement, so you will need to perform a complete Myo-Rep set with one leg, then rest 1-2 minutes so you can hit your other leg just as HARD!

To perform the movement position a flat bench approximately 60 cm (2ft) behind a smith machine with your back to the bench. Get under the bar and unrack the smith machine. With your feet shoulder width apart move one foot back so your toe is resting on the flat bench while your front foot is stationary on the floor similar to a lunge position. Slowly lower your front leg until your thigh is parallel to the floor and knee over your toes. Leading with your chest, contract your quadriceps and lift back up to the starting position.

Set 1: Warm up set, use a light weight for 12-15 reps

Set 2: Warm up set, use a moderate weight for 10-12 reps

Set 3: Working set of 12 reps (+15 myo-reps). Use a weight that allows you to hit failure at 12 reps, rack the weight for 4-5 breaths then get another 4-6 reps, rack the weight again for 4-5 breaths and get 4-6 reps, continue until a total of 15 myo-reps are completed*

*Use the Myo-Reps protocol, resting only 4-5 breaths in between sets

Exercise 5: Leg Extension

Time to finish up with some higher rep ranges to really ‘burn out’ those quads. DO NOT allow yourself to get out of the leg extension machine during your rest periods… you’re strapped in for some PAIN!

Check out the full instructional EXERPEDIA Video here.

Set 1: Warm up set, use a light weight for 12-15 reps

Set 2: Warm up set, use a moderate weight for 10-12 reps

Set 3: Working set of 20 (+20 Myo-Reps). Use a weight that allows you to hit failure at 20 reps, rack the weight for 4-5 breaths then get another 4-6 reps, rack the weight again for 4-5 breaths and get 4-6 reps, continue until a total of 20 Myo-Reps are completed*

*Use the Myo-Reps protocol, resting only 4-5 breaths in between sets

MY OH MY!

What a workout! Your legs should be TREMBLING and BURNING after that one! So you better make sure your recovery is on point with a serious post-workout recovery and muscle growth stack!

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