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War On Wheels Quad Workout

August 26, 2014 | 0 Comments
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“The Predator” Kai Greene knows the trials and tribulations of going to BATTLE every time he steps foot in the gym.

Working his way up through the pro bodybuilding ranks from underdog to the top dog, Kai is known for his long, gruelling and intense leg workouts! And of course, the product of those workouts, his stupidly thick, striated quads!

So if you’re looking to build yourself a set of impressive quads then get ready to ENCOUNTER one of the most difficult workouts of your life! 

Be warned this workout is super high volume combined with unique exercises, so make sure your focus is RAZOR SHARP… and if you’re planning on bringing anything other than your “A game”, turn the car around and drive home! 

Your checklist for this workout:

1. A reliable training partner

2. A super strong pre-workout supplement stack

3. An intra-workout supplement stack with carbs in it

4. A Team MassiveJoes Lifting Belt

5. A spew bucket

Get ready to KILL those Quads!

Exercise 1: Smith Machine Back Squats

Time to get this party started! Since this first exercise is on a smith machine, you’ll find you are able to control the movement more than a normal squat as you are more stabilised. With that in mind, make sure you are going nice and deep every single rep and are SQUEEZING your quads at the top for a 2 second count every rep. Oh, and be sure to go HEAVY!

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. Bump up the weight, get 15 reps

Set 4: Second Working Set. Bump the weight up again aiming for 12 reps

Set 5: Third Working Set. Bump the weight up again aiming for 8 – 10 reps. Rest at the top of the movement (DO NOT RACK THE WEIGHT) for 10 seconds and then chase another 4 reps (Constant Tension Rest-Pause Set)

Set 6: Fourth and final working set. Keep the weight from the last set and push for 8 reps. Immediately drop the weight by 20% – 30% and chase another 4 – 6 reps. Then drop the weight again by about 50% for another 4 – 6 reps, but control the weight down for a 5 second count, then push for a 5 second count on the way up and SQUEEZE your quads at the top (Double Drop Set Incorporating Time Under Tension)

*Rest 2 – 4 minutes in between sets*

Fun, hey? Let’s get onto Exercise 2!

Exercise 2: Leg Press 28’s

Most of us have heard of 21’s… most commonly used with standing barbell biceps curls. This exercise is very similar but you a doing an extra 7 reps and rocking it out on the leg press!

You’re looking for 7 super slow full range reps (5 seconds up, 5 seconds down), then 7 bottom half partial reps, then 7 top half partial reps, then finally 7 normal reps at a normal tempo… and that’s 1 set! Sounds fun right? Let’s get to it!

Set 1: Warm up set with light weight for 28 reps

Set 2: First Working Set. Bump up the weight, get 28 reps

Set 3: Second Working Set. Bump up the weight, get 28 reps

Set 4: Third Working Set. Bump up the weight get, 28 reps

Set 5: Fourth Working Set. Bump up the weight (if you can) and get another 28 reps. Then drop the weight by half and punch out another 28 reps using the 28’s method (Drop-Set)

You will need a spotter to help towards the end of each set, especially as the weight gets heavier.

*Rest 2 – 3 minutes in between sets*

Now it’s on to the next one!

Exercise 3: Wide Stance Dumbbell Squat (On Bench)

Time to pay those “tear drops” some TLC… Grab 2 benches and set them up parallel to each other a little wider than shoulder width apart (but not so far apart you end up doing the splits!). Now grab a dumbbell and stand up on the benches holding the dumbbell in between your legs with both hands. Keep upright, being sure to keep your lower back nice and tight, and squat down until your quads are parallel to the floor and your knees are bent at a 90 degree angle. Now press back up into a standing position but don’t lock our your knees. Repeat the movement for reps.

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

Set 2: First Working Set. Bump up the weight, get 15 reps

Set 3: Second Working Set. Bump up the weight, get 12 reps

Set 4: Third Working Set. Bump up the weight, get 8 – 10 reps, then rest at the top of the movement for 10 seconds, then chase another 4 reps (Rest-Pause Set)

Set 5: Fourth Working Set. Bump the weight up again aiming for 8-10 reps. Then drop the weight by 50% and crush another 15 reps.Then drop the weight again by 50% and crush yet another 20 reps. Then drop the weight altogether and hit body weight reps to burn out until complete failure!

 That SH!T CRAY!

*Rest 2 – 3 minutes in between sets*

Exercise 4: Isolateral Smith Machine Lunges

Just as with the back squat in Exercise 1, using a smith machine allows for a more stable position so you can completely focus on the mind-muscle connection and go heavier than usual. You are going to be doing this 1 leg at a time so start with which ever leg you prefer first and once you have hit your target number of reps move onto the other leg. After a number of reps you might start to fatigue, when this happens DO NOT re-rack the weight, stay in the lunge position and finish your reps. You may rest-pause as many time as you like but you MUST hit the rep target for each leg for each set!

Set 1: Warm up set with light weight. Hit 20 reps (each leg)

Set 2: First Working Set. Bump up the weight and get 15 reps (each leg)

Set 3: Second Working Set. Bump up the weight and get 12 reps (each leg)

Set 4: Third Working Set. Keep the weight from the last set and get 10 – 12 reps (each leg)

Set 5: Fourth Working Set. Keep the weight from your last set aiming again for another 10 – 12 reps (each leg). Then drop the weight by 25% and hit another 15 reps (each leg). Then drop the weight by 25% again and hit yet another 20 reps (each leg), but switch legs for each rep. Then get out of the smith machine and do body-weight walking lunges for 40 steps. 

OUCH!

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

Exercise 5: Sissy Squats

This finisher exercise is anything but sissy! Named due to its ability to make even the strongest back squatter SCREAM due to the unique pump and stretch position of the movement, this is the perfect finishing exercise for this workout! To perform the movement stand in front of the uprights of a smith machine or piece of cable equipment with a stance slightly narrower than shoulder width. Using a towel or cable rope attachment, hook it around the pole, grasp both ends, and stand in an upright position with a slight lean backwards. Next rise up on your toes and lower into a squat position whilst leaning as far back as possible until you feel a maximum stretch contraction in your quads. From this position, push back upwards from the balls of your feet, ensuring that you don’t lock your knees out at the top of each rep. If you have completed the movement correctly your torso and quads will be in alignment throughout the entire movement.

Set 1: Warm up with bodyweight for 10 reps

Set 2: First working set. Using only bodyweight cause failure between 15 – 20 reps

Set 3: Second working set. Using only bodyweight cause failure between 15 – 20 reps. Rest 10 seconds and rep out until failure (Rest Pause)

Set 4: Third working set. Using only bodyweight cause failure between 15 – 20 reps. Rest 10 seconds and rep out until failure (Rest Pause). To finish off get yourself into the starting position (any way possible) and complete five gruelling negative reps, controlling the downward portion (eccentric) of the squat for as long as possible!

1…2…3…4…5…6 seconds! How long can you stand the PAIN!

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

And that’s it! Now go find yourself an ice bath or an ice cold ocean somewhere to get your recovery on!

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