Tom Venuto's BodybuildingSecrets.com - Leg Day: Heavy weight high reps

Leg Day: Heavy weight high reps

Tom Venuto, CSCS, CPT

Thursday, July 14th. Time for another leg day at Strong And Shapely Gym…heavy weight… high reps. Some people think that heavy weights and high reps are mutually exclusive. Well, not the case on my leg days…

QUADS

A1 45 Degree Plate Load Leg Press machine (Nebula): 3 light warm up sets; set 1: 630 lbs (7 plates per side) X 35 reps; set 2: 720 lbs (8 plates per side) X 21 reps; set 3: 810 lbs (9 plates per side) X 21 reps; set 4: 900 lbs (10 plates per side) X 12 reps; set 5: 450 lbs (5 plates per side) X 12 reps, slow continuous tension (4030 tempo), then 3 more reps
B1 Swing Squat Machine: Set 1: 180 lbs X 20 reps; Set 2: 210 lbs X 15 reps; Set 3: 240 lbs X 10 reps
C1 Smith machine split squat: 2 sets X 115 lbs X 10-12 reps per leg X 4030 tempo (slow & strict)

HAMSTRINGS

A1 2 Stiff Legged Deadlift: 3 sets X 135 lbs X 12 reps
B1 Lying Leg curl, superstrict (bodymasters machine): 3 sets X 100, 110, 120 lbs X 12, 10, 8 reps X 5031 tempo
C1 Reverse Hyperextension machine
: 3 sets X 20 lbs X 10 reps

Workout Commentary

I started off with the leg press using Strong & Shapely’s 45 degree plate loaded “Nebula” Leg Press. This thing is a beautiful piece of engineering. It never ceases to amaze me how some gym equipment is so poorly constructed. It’s almost as if the piece were never tested with a human being on it. On the other hand, it also amazes me how some machines are just PERFECT. This Nebula Leg press falls in the latter category.

First of all, the seat is capable of being adjusted through a greater range than most leg presses. You can let it back for more range, or move it up for less range. The seat cushions are constructed to fit your hips and give lumbar support in a natural fashion, which keeps stress off the lower back under very heavy loads. The platform is humongous, which allows multiple foot positions vertically and horizontally. The platform is angled twice, one at the top and once at the bottom. This allows you to place your feet low on the platform with out your heels lifting up. Another distinguishing feature is the spring pins at the bottom, which even allows you to bounce (cheat) out of the bottom (Nope, I didn’t use them).

The Nebula press also has two racks for weights which will hold 9 plates on each arm X4 = 36 plates = 1620 lbs. (not that I would need that much weight or anything… but you know, just in Case Ronnie Coleman is town…) Of course, I know this is more detail than most people give a rat’s turd about, but I notice these little things (or the absence of them) on every piece of equipment in every gym.

Anyhow, what’s the deal with heavy weights and high reps? Well, if you take a set like the one I did 800 lbs for 21 reps, that wasn’t 21 reps in a row non stop. I often use constant tension to make an exercise harder with less weight. I also sometimes use rest pause to get high reps with heavy weight. For example, I will typically do 8-15 reps non stop, at which point the burn reaches the point where it’s almost impossible to continue. But after a 1 or 2 second pause, I can crank out 3-5 more. Then with another pause, I can do couple more. Then if I pause again, I can do another rep, pause, rep, pause, rep and so on. You could almost say that this is like 3 or 4 sets in one. These types of sets are almost more a matter of mental than physical toughness because once you get into the rest pause reps, every single rep feels like the last rep in a set…. but then with just seconds of recovery… there’s another rep in you.

Why do I do so many high reps? Cuz it works for me that’s why. My quads have always been one of my best body parts… maybe not “massive”, but vascular, deeply cut and cross striated. I learned the concept of combining high rep workouts with low and medium rep workouts from none other than Tom Platz. Genetics or other “assistance” notwithstanding, I figure if you want freaky legs, why not model yourself after the person with the freakiest legs?

My second exercise was the swing squat machine, same as last week. It was much more difficult doing these second after leg presses than it was doing it first with the quads fresh. The first work set of 20 reps damn near killed me! By the way, I mentioned this in last week’s blog and since then I found an article by Larry Scott about this device. The former Mr. Olympia likes it too!

http://www.larryscott.com/bio/news letter/97spring_3.cfm

I finished off the quads with smith machine split squats. This one is a favorite of mine when done very strict with constant tension and a slow tempo.

For hamstrings, I started doing stiff leg deadlifts again today, but only with very light weights - literally “warm up weight” - as my back has been troublesome lately and I’m going to take a few workouts to build back up. Workout weight for me on SLD’s is 225-275 lbs and my best ever was 315 lbs for 6. Odd thing is, stiff legs usually don’t bother my back, in fact with moderate weight like 225 - 250 or less it makes my back feel a lot better. However, regular deads knock it out every time. I’m sure there’s a reason, and some sports medicine expert could probably look at my MRI’s or X-rays and tell me why, but whatever. I do what I can do and don’t worry about what I can’t.

Super strict lying leg curls were second and I finished up the workout with reverse hyperextensions, adding a little bit of weight this time (last two workouts were just body weight).

This was definitely a kick ass session, but you know those bumper stickers that say, “I’d rather be_________” (fill in the blank… fishing, scuba diving, skiing, or whatever). Well, I’d rather be squatting. But, alas, the leg presses and squat machines will have to do for now.

Until next time, train hard and remember, high reps doesn’t always mean light weight… expand your paradigms! (watch this video of Tom Platz squatting 500 lbs 23 times: http://www.joeskopec.com/biglifts.html)

Posted 14 July, 2005 in Workouts

Comments

Rich said:

Tom, great workout. I just have a question. Why is the swing squat machine so "secret". I don't understand why gyms all over the country can't order that machine for their local gyms so we can all use it. I'm anxious to use it but i think i will never have the chance to try it out.

Posted on Jul 17, 2005 11:20 PM

Tom Venuto said:

Most people (including gym owners) just don't know about the swing squat machine. Also, most corporate chains could care less about "special equipment." They have corporate guidelines about what equipment to buy and they often buy all the machines from the same company to get preferential pricing on leases or purchases. Every once in a while a gym owner of a private club just happens to be a "conoisseur" of strength training equipment and he or she hand picks the equipment one piece at a time.

Posted on Jul 17, 2005 11:58 PM

Jessica Britt said:

Just reading your workout makes me want to work out right now! I want to try the swing squat machine and the Nebula leg press. I agree with you on the equipment. I notice little things like that, too. Keep doin' those kick ass workouts. Here's to more great progress. I'm gonna check out Larry Scott's artice.

Posted on Jul 18, 2005 11:30 AM

martin ellis said:

I was just wondering that now your in a calorie deficit can you still put muscle on, are you gifted with your genetics in this area.

Posted on Jul 19, 2005 04:30 PM

Tom Venuto said:

Once you're really into precontest dieting, youre not going to put on any substantial muscle mass. in the very early stages, you may still see some growth, but once those calories and carbs start coming down significantly, it's all about getting leaner. Sometimes it appears as though you're gaining muscle, but that's only because all the fat is being stripped away and the muscles show more and look more defined. Also, on some days it looks like you are bigger if you carb up after being carb depleted. You look bigger, but that is not muscle growth, it's glycogen filling out the muscles. Precontest is for getting ripped, off season is for gaining mass. Any muscle that IS gained precontest is incidental.

Posted on Jul 20, 2005 05:37 PM

Marc said:

Tom,

If I was to do the 45 degree leg press (which my gym has) and super set it with..

That's the question.

I don't have a swing squat machine.

Since it's custom, nothing will compare.

What would you recommend as an alternative if any.

Leg presses of that magnitude followed by anything... WOW!

I'd hate to se your workouts when you were not on some cut or contest prep. This is an amazing blog and it chocked full of great stuff.

Thanks for posting this.

Posted on Jul 21, 2005 05:28 PM

Tom Venuto said:

Closest thing to the Swing Squat machine is the hack squat. In fact swing squat is a "custom hack squat" machine. Only difference is that it's smoother than a regular hack with less resistance at the bottom and less knee stress. Hack squats do the trick nicely too.

Posted on Jul 21, 2005 05:38 PM