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Quadzilla Workout

January 9, 2014 | 0 Comments
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Oh so you’re looking to build some QUADS? You want those thick quad sweeps? You want those striated tear drops? You want QUADS for DAYS?! Well we’ve got news for you – the hours you spend doing conventional squats and leg pressing in your weekly leg workouts just ain’t gonna cut it… if you want to become known as QUADZILLA, you’re going to need our QUADZILLA Quad Workout!

This workout is a super high intensity, crazy volume workout designed to target quads, quads, quads and more quads. 

Your checklist for this workout:

1.A reliable training partner

2.TMJ Knee Wraps

3.TMJ Lifting Belt

4.A super strong pre-workout supplement

5.An intra-workout supplement with carbs in it

6.A spew bucket

There is going to be a lot of drop sets, partial reps, forced reps and forced negatives in this workout, so get your head right before you start… if you don’t, we guarantee you will give up after the first exercise. So make sure you bring your A game to the gym for this workout!

Good Luck!

Exercise 1: Hack Squats

Starting with hack squats is going to crush your quads early on, meaning that you will be in a lot of pain with a stupid muscle pump after this exercise, but you won’t need to use stupidly heavy weights later on in the workout. You can thank us for this later…

Set 1: Warm up set with light weight for 20 reps

Set 2: Warm up set with heavier weight for 20 Reps

Set 3: First Working Set. Guys start with a 20kg plate on each side, girls start with a 10kg plate on each side. Get 10 reps.

For each subsequent working set, guys continue to add one 20kg plate on each side per set, girls continue to add one 10kg plate on each side per set. You’re aiming for 10 reps per set, so keep adding weight and keep doing sets until you can’t get 10 reps.

Drop Set: On the set that you can’t reach 10 reps, do as many reps as you can do, then have your training partner help you force out as many as you need to get to 10. Then drop 1 plate off each side (20kg for guys, 10kg for girls) and do as many reps as you can do, then drop another 1 plate off each side and do as many reps as you can do… repeat until you’ve done a total of 50 reps.

Forced Negative Set: Load the hack squat machine back up to weight that you couldn’t get 10 reps with. Unrack and squat down to the half-way point and hold. Now have your training partner push down on the hack squat machine to add resistance. Fight as hard as you can to resist them. When you get to the bottom, complete a full rep and then head back to the half-way point. When you can’t get a full rep by yourself, have your training partner help you force the reps out. Repeat 10 times.

*Rest 2 – 3 minutes in between sets*

Fun, hey? Let’s get onto Exercise 2!

Exercise 2: Barbell Front Squats 

If you’re taller than 5’10”, you may want to slide some weight plates underneath your heels for this exercise because we’re going to go DEEP… I’m talking BALLS DEEP on each and every rep. As you start to fatigue as the sets get heavier and longer, your natural tendency will be to cut your reps shorter and drop your chest – have your spotter ensure that you are not cheating.

Set 1: Warm up with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Fourth working set. Increase weight to cause failure between 4 – 6 reps

Set 6: Fifth working set. Use the same weight as Set 5 to cause failure between 4 – 6 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 12 reps. (double drop-set)

*Rest 2 – 3 minutes in between sets*

Exercise 3: Spew Break 

Ensure you hold both sides of the spew bucket to minimise risk of vomiting all over the gym floor – keeping your head close to the bucket will also assist. Remember, you’re not even half way through this workout yet, so get you spew on, and then get back in the squat rack!

Exercise 4: Smith Machine Front Squats

A slight variation to barbell front squats, Smith Machine front squats will allow you to slide your feet a little more forward without losing your balance, while also allowing you to control your reps without having to worry about the bar rocking all over the place. Which is perfect, because this exercise is ALL ABOUT rep control! We’re doing “One and a Halfs” Baby!

For every rep of every set we are going to do one full rep, all the way down and all the way up, followed immediately by a half rep, halfway down, pause, and then push back up – this all counts as ONE completed rep. 

Set 1: Warm up with light weight for 15 reps

Set 2: First Working Set. Guys start with a 10kg plate on each side (20kg total), girls start with a 5kg plate on each side (10kg total). Hit 10 reps.

Set 3: Second Working Set. Guys add another 10kg plate on each side (40kg total), girls add another 5kg plate on each side (20kg total). Hit 15 reps.

Set 4: Third Working Set. Guys add another 10kg plate on each side (60kg total), girls add another 5kg plate on each side (30kg total). Hit 20 reps.

Set 5: Fourth Working Set. Guys add another 10kg plate on each side (80kg total), girls add another 5kg plate on each side (40kg total). Hit 25 reps.

Set 6: Fifth Working Set. Guys add another 10kg plate on each side (100kg total), girls add another 5kg plate on each side (50kg total). Hit 30 reps.

OK – so we’re aiming for 5 total working sets on this exercise and here’s how we’re going to get there. Follow this set plan provided that you reach the total number of reps required for each set. You can use your spotter to help you force out some reps on each set, and you can take as many rest-pauses as you need, but DO NOT rack the weights mid set – KEEP TENSION in your quads at all times.

When you reach a weight that you cannot achieve the required reps for, that is where you leave the weight and complete as many extra sets you require to get to 5 total working sets.

For example, if you get to 60kg but can only manage 15 reps instead of the required 20 reps, you will keep the weight at 60kg and use this weight for another 2 working sets to get to 5 working sets in total. You should still be trying to get to 20 reps on each set.

Make sense? Yeah? That’s Good! Now go and get it done!

*Rest as long as you need to rest in between sets*

Exercise 5: Split Squats (Jefferson Lifts)

This slight variation on the standard stationary lunge allows you to target more quad, while leaving your glutes behind (literally). Set your legs up exactly like you would for a stationary lunge (one foot forward, one foot backward). Now instead of having the bar across your back, you want to slide the bar in between your legs and grab it like you would for a deadlift. Keeping your torso upright (for goodness sake, don’t curve your spine), lunge down, but instead of lunging forward so that your front knee passes in front of your front ankle, lunge straight down, so that your knee DOES NOT pass over your front ankle. Obviously, you do this exercise isolaterally – one leg at a time.

Set 1: Warm up with bare barbell for 15 reps

Guys: put a 20kg plate on each side

Girls: put a 10kg plate on each side

Sets 2 – 4: 3 Working Sets. Do as many reps as you can possibly do on each leg. And when I say as many reps as you can possibly do, I’m talking about doing reps until you literally cannot stand up while holding the barbell. 

Set 5: Final Working Set: Do as many reps as you can possibly do on each leg. Now drop the weight and hit 50 body weight reps on each leg. You can scream and shout all you want, but DO NOT stop until you hit 50 reps. You can rest-pause as many times as you need to, but DO NOT take tension off the quad you are working.

*Rest as long as you need to rest in between sets*

Exercise 6: Leg Extensions

The PERFECT quad workout finishing exercise… We’ve said it many times before, this exercise does absolutely nothing for building quad mass, but is a fantastic way to flush as much blood into your quads as possible for maximum nutrient delivery! Let’s get to it!

Set 1: Warm up with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Fourth working set. Increase weight to cause failure between 4 – 6 reps, then drop the weight to half your working weight for another 10 – 12 reps (drop-set).

Set 6: Fifth working set. Use the same weight from Set 5 to cause failure between 4 – 6 reps, then have your training partner assist you raising the weight and complete 12 top half partial reps, followed by 12 bottom half partial reps.

Set 7: Sixth working set. Use the same weight from Set 5 to cause failure between 4 – 6 reps, then drop the weight by about 25% for another 4 – 6 reps, then drop the weight again by about 25% for another 4 – 6 reps, then drop the weight by about 50% and have your training partner push down on the negative phase of each rep for 4 – 6 reps (double drop-set into forced negatives)

Set 8: Seventh working set. Use the same weight from Set 5 to cause failure between 4 – 6 reps, then drop the weight by one plate and get as many reps as you can before dropping by one plate again, and again, and again until you’ve completed 50 reps.

*Rest as long as you need to rest in between sets*

Congratulations – you’ve just stimulated more quad growth than ever before, and if you’ve made it to the end of this workout, you may have also just completed the toughest workout of your life! 

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