Effective leg training | New training plan | 4x per week

Effective foot training

We've got a series of videos where Radim and I will show you how to set up your workout. There's nothing like going back to basics where we'll use the basic principles for hypertrophy. The workout plan is broken down into parts so that it works out to 4 times a week, with Radim now focusing mainly on the pecs, so he's doing those twice a week. In these workouts we'll use slow reps, crash sets but mostly pyramids where we'll go heavier weight. Plain and simple all different ways to shock the muscles to grow, but of course we must not forget to try and get to the heavier weights that are needed in volume! So we're going to look at how to destroy the legs.

Training plan:

• N (Normal Series) - The classic normal series that I'm sure you're all familiar with.
• S (Super Series) - Do one exercise and immediately do the next exercise without pause.
• SS (Super Slow series) - Very slow reps where we try to keep the muscle under tension as long as possible. We perform each movement for 3 to 5 seconds, both up and down. First with a light weight, then the same with a heavy weight.
• D (Drop set series) - Take a heavy weight, give max reps, then take a lower weight and do max reps again, repeat this a third time with an even lower weight and do max reps as much as possible.
• * 5 reps in the top position, 5 reps in the middle position. 5 reps in the bottom position and repeat like this until 45 reps.

Training schedule 4 times a week