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The Quad Father Workout

August 28, 2015 | 0 Comments
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The Don

THE Boss

THE GODFATHER… Of ALL Quad Workouts.

This workout has been carefully crafted using a strict code of the most effective quad building exercises, combined with a splash of violent intensifying techniques to aid in your mission to build an “empire worthy” pair of wheels!    

This workout DEMANDS respect! So do not go into it unless you’re prepared to suffer the consequences. For this workout you’re going to need:

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. Team MassiveJoes Knee Wraps

You’re going to be doing A LOT of reps in this workout that are going to put A LOT of stress on your knees. Nothing is worse than a knee blow out, so be sure to prevent injury by wrapping up! 

3. Next Level Pre-Workout Stack

You ARE going to need the focus, you ARE going to need the energy…Trust us. 

OK, we hope you’re ready… let’s get to it!

Exercise 1: Barbell Squats (A.T.G.)

DEEP squats build big legs… PERIOD. No questions asked. Many people are satisfied with just reaching parallel but if you are truly after some powerful THICK legs then you gotta go Ass To Grass! You gotta go DEEP! As you work your way through each set, the weight will gradually increase and you may feel the need to cut your reps short, so make sure your training partner keeps you in check at ALL TIMES!

Set 1: First set, use 25% of your 1RM and perform 5 reps.

Set 2: Second set, use 35% of your 1RM and perform 5 reps.

Set 3: Third set, use 45% of your 1RM and perform 5 reps.*

Set 4: Fourth set, use 55% of your 1RM and perform 5 reps.*

Set 5: Fifth set, use 65% of your 1RM and perform 5 reps.*

Set 6: Sixth set, use 75% of your 1RM and perform 5 reps.*

Set 7: Seventh set, use 75% of your 1RM and perform 5 reps.*

Set 8: Eighth set, use 75% of your 1RM and perform 5 reps.*

*Rest 2 minutes between sets

Exercise 2: Leg Extensions Superset With Barbell Walking Lunges

There is a strong misconception that supersets are only useful for burning body-fat and creating definition. What they actually allow you to do is get a lot of work (volume) done in a shorter period of time… which means MAXIMUM GAINS! Hell YES! However, there is a catch… they are painful as hell and will test your dedication right from the word GO.

To complete each of these supersets, you’re going to need to be prepared in advance and clear some space on the gym floor for the walking lunges. If you’re unable to find the room, you can substitute walking lunges for stationary alternating lunges.

Set 1: Warm up with light weight for 15 reps of Leg Extensions, and 30 steps of bodyweight Walking Lunges

Set 2: First working set, using a moderate weight reach failure between 15-20 reps of Leg Extensions, then without rest immediately perform 30 steps of weighted Barbell Walking Lunges.*

Set 3: Second working set, using a heavier weight reach failure between 15-20 reps of Leg Extensions, then without rest immediately perform 30 steps of weighted Barbell Walking Lunges.*

Set 4: Final working set, using a heavier weight reach failure between 15-20 reps of Leg Extensions, then without rest immediately perform 30 steps of weighted Barbell Walking Lunges.*

*Rest 2 minutes between sets

Exercise 3: Leg Extensions

You thought we were DONE with leg extensions, hey? You thought they we’re sleeping with the fishes, right? WRONG! We were just getting warmed-up!

This is the exercise that is likely to cause you the most pain in the days following this workout due to the use of some CRAZY eccentric overload techniques. As you work through each set, things will get a little… ‘FUZZY’… so let’s break it down in steps:

  1. Perform a straight set of 12-15 reps to activate and fatigue your quads.
  2. Without rest, immediately have your training partner assist you to perform a further 5 reps (Forced Positive Reps).
  3. Without rest, immediately have your training partner assist you through the positive portion of each rep. From the top of each rep, hold an isometric contraction at the top for 5 seconds, lower the weight 3-4 inches and hold for another 5 seconds, lower a further 3-4 inches and hold for 5, lower again 3-4 inches and hold 1..2..3..4..5. Repeat this TORTURE 2 more times!
  4. No jumping out of the machine just yet! Without rest, immediately have your training partner assist you through the positive portion of each rep and then control the negative (eccentric) for 10 seconds. Repeat 5 times for 5 super slow, time under tension eccentric reps.
  5. Now CRUSH as many partials reps as you can at the bottom range of motion – a good number to aim for is 20 powerful partial reps!

Set 1 -3: Working sets. Repeat the set scheme described above 3 times.*

*Rest as long as required between sets

Exercise 4: Reverse V-Squat

By now your legs will be SHOT, so loading up for a free-weight squat isn’t an option. The Reverse V-Squat is a great alternative to the front squat that will allow you to load up the weight each set without worrying about stabilising. Hitting the required reps for the first couple of sets shouldn’t be a problem, but as the weight increases your limits will be tested… so rest-pause as needed until ALL reps are complete!

NOTE: If you cannot complete the number of reps required for any given set no matter how many rest-pauses you take, then keep the weight the same for the rest of the sets.

Set 1: First set, use a weight of 40kg and perform 12 reps.*

Set 2: Second set, use a weight of 80kg and perform 12 reps.* 

Set 3: Third set, use a weight of 120kg and perform 12 reps.^*

Set 4: Fourth set, use a weight of 160kg and perform 12 reps.^*

Set 5: Fifth set, use a weight of 200kg and perform 12 reps.^*

Set 6: Sixth set, use a weight of 240kg and perform 12 reps.^*

^ Rest pause as many times as needed without racking the weight. 

* Rest 2 minutes between sets

Exercise 5: Dumbbell Split Squats

Start by holding a pair of dumbbells with your feet in a stationary lunge position. Now place your back foot on a bench as this will force you to really contract your front quadriceps. To execute the movement, keep your chest high, brace your core and look directly forward before squatting down by bending your front knee. As you lower your body, keep as much tension as possible through your front quadriceps, then explode back up, stopping just short of lockout. Now get back down and chase those sweet reps. Repeat for each leg.

Set 1: First set, holding a moderately heavy dumbbell in each hand perform 20 reps per leg.^*   

Set 2: Second set, holding a heavier dumbbell in each hand perform 20 reps per leg.^*  

Set 3: Third set, holding a heavier dumbbell in each hand perform 20 reps per leg.^*  

^ Rest pause as many times as needed without racking the weight. 

* Rest 2 minutes between sets

Exercise 6: X-Rep Barbell Lunges

X-Reps (also known as “one-and-a-half reps”) are a form of partial reps that aim to keep constant tension through the semi-stretch position of an exercise, creating a lot of metabolic build-up and associated muscle stimulation. For the Barbell Lunge, the semi-stretch position occurs at the bottom portion of each rep, between when the front leg is parallel, and when it is 3-4 inches below parallel. The aim is to use a short ‘pump’ or ‘piston-like’ partial rep at this position throughout each rep – so one complete rep comprises of lowering your body down as far as possible, then pushing back up to parallel, then dropping back down as far as possible, then pushing back up to just before lockout.

Done correctly, your legs will feel like they have been PULVERIZED by a Tommy Gun!

Set 1: First set, using a 30kg fixed barbell perform 30 X-Rep steps.*^   

Set 2: Second set, using a 30kg fixed barbell perform 30 X-Rep steps.*^  

Set 3: Third set, using a 30kg fixed barbell perform 30 X-Rep steps.*^  

^ Rest pause as many times as needed. 

* Rest 2 minutes between sets

Exercise 7: Dumbbell Goblet Squats

The final test! Not unlike the front squat, the goblet variation of the squat forces you to take an upright torso position and slightly wider stance to really dial in those quads. Each set NEEDS to be performed in a piston-like fashion with constant tension in mind; we really want to flush those bad-boys with plenty of nutrient rich blood! 

NOTE: If you cannot complete the number of reps required for any given set no matter how many rest-pauses you take, then keep the weight the same for the rest of the sets.

Set 1: First working set, using a 30kg dumbbell perform 12 reps.*^   

Set 2: Second working set, using a 40kg dumbbell perform 12 reps.*^  

Set 3: Third working set, using a 50kg dumbbell perform 12 reps.*^ 

Set 4: Final working set, using a 60kg dumbbell perform 12 reps. Drop weight by 50% and rep until failure, then hit 3 mid-rep static holds until failure.*^ 

^ Rest pause as many times as needed without racking the weight. 

* Rest 2 minutes between sets

‘FINITO’!

MAN! That was TOUGH!

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