Tom Venuto's BodybuildingSecrets.com - Super-High Intensity Leg Training: Return Of The Quad Hobbler

Super-High Intensity Leg Training: Return Of The Quad Hobbler

Tom Venuto, CSCS, CPT

Thursday, September 8th, 2005. Just when you think it’s safe to go back into the gym… the QUAD HOBBLER RETURNS! Well, I was trying to think of a way to take the unbelievably intense “quad hobbler” workout (from Aug 17th’s blog) to an even higher level and I came up with this monstrosity. It’s not your ordinary everyday “workout”… this is not “workout instruction”… this is a leg workout for crazy bodybuilders (like me)…

QUADS & HAMSTRINGS

A1 Leg Extension (Icarian machine): 3 warm up sets; Set 1: 260 lbs (stack) X 23 reps, drop to 220 lbs X 10 more reps, drop to 160 X 10 more reps (43 reps total); Set 2: 200 lbs X 6 reps, 220 lbs X 6 reps, 240 lbs X 6 reps (ascending set); Set 3: 90 lbs X 12 reps of one legged negatives (up with two legs, down with one leg, switch down leg every other rep) X 5012 tempo
A2 Dumbbell Static lunge off step: Set 1: 40 lb dumbbells X 12 reps per leg, then 24 reps alternating left leg, right leg, left leg, etc) 12 reps with each leg; Set 2: 35 lb dumbbells X 12 reps per leg, then 24 reps alternating left leg, right leg, left leg, etc) 12 reps with each leg; Set 3: 35 lb Dumbbells X 12 reps per leg, then 24 reps alternating left leg, right leg, left leg, etc) 12 reps with each leg; No rest between supersetted exercises A1 & A2, approx 3 minutes between supersets
B1 Smith Machine Squat, Wide Stance (sumo squat) with top contractions: Set 1: 195 lbs X 12 reps; Set 2: 205 lbs X 10 reps; Set 3: 215 lbs X 10 reps
B2 Smith Machine Squat (Narrow stance) constant tension, no lockout: Set 1: 195 lbs X 12 reps; Set 2: 205 lbs X 10 reps; Set 3: 215 lbs X 10 reps nonstop, pause then 5 more reps; 10 seconds rest between supersetted exercises B1 & B2, approx 3 minutes between supersets
C1 Lying Leg Curl (Flex machine): 3 sets X 130 lbs X 15, 12, 11 reps
C2 Sissy Squat: 3 sets X bodyweight X 12 reps; no rest between supersetted exercises C1 & C2; approx 90 seconds rest between supersets
D1 Seated Leg Curl: 3 sets X 140 lbs X 10-12 reps
D2 hyperextension: 3 sets X 25 lbs X 15, 12, 12 reps; About 10 seconds between supersetted exercises D1 & D2; approx 90 seconds rest between supersets

Workout Commentary

I’m always trying to think of ways to take some of my best workouts and make them even better, more intense and more effective. One of my 5 star exercise combinations is the pre-exhaust superset of leg extensions to dumbbell split squats off a step.

Last month, I thought up a way to make that more intense by using technique variation from one set to the next. I called it the “Quad Hobbler” (see aug 17th blog). For example, rather than doing three straight sets, I did one set as an ascending set, one set as a descending set and one set of 21’s. This shocks the muscles into new growth, as the muscles were “expecting” three straight sets again.

Today I came up with a way to take the superset combo to an even higher level still by using the set extension technique of unilateral to alternating reps on the dumbbell lunges (split squats). When you do a dumbbell split squat with constant tension, the lactic acid builds up in the muscles very quickly and somewhere between the 8th and 12th rep (if performed with proper form), the burn is too much to take and you MUST stop or pause to let the acid clear from the thigh. That’s the point where most people end the set completely.

I like to look for ways to extend the set further and further and further, so what I did today is once I reached that point where I had to stop due to the intense muscle burn, I took about 5-10 seconds rest (didn’t put down the weights), then proceeded to continue lunging in an alternating fashion: left leg, right leg, left leg, right leg, etc.

The pump was nothing short of “skin-stretching!”

Then it was time for another superset combination: sumo stance squats supersetted to narrow stance squats. This is an incredibly challenging and effective combination, especially when performed with an extra little intensity technique called top contractions…

First I do very wide stance squats with my toes pointed out at 45 degree angles. This brings the inner thighs into the movement greatly at the bottom portion of the range of motion, and I believe it also puts a lot of emphasis on the outer sweep of the quads (medialis) in the top portion of the range of motion. To add to that emphasis, I squeeze and contract the quads voluntarily and forcefully at the top of each rep, a technique I call “top contractions.”

Normally, your tendency is to lock out and relax the quads at the top of each squat, but by flexing the quads at the top, it adds a whole new element to the squat exercise. It’s also incredibly difficult to fight the urge to simply rest at the top, but if you can get through an entire set of these with an HONEST and intense contraction at the top of each squat, the results are remarkable.

But that’s not all. When I reach failure on the wide (sumo) squats, without racking the weight, I take about 10 seconds rest, then move my feet inside to a close stance, just closer than shoulder width, and continue with continuous tension ¾ squats with the same weight. Many people will need to strip weight for the close grip squats after wide squats, but my inner thighs are weaker and my frontal quads are very very strong, so I can use more weight on narrow squats and was able to continue with the same poundage with only a few deep breaths (about 10 seconds rest) between foot position changes. It’s an amazing combination – same exercise, different foot positions, supersetted

After these two 5-star superset combos, I started immediately with hamstrings, and the first combo was the lying leg curl on the FLEX leg curl machine supersetted back into a quad isolation exercise, the sissy squat. In the past, I’ve held a 25 or even a 45 lb plate on my chest for sissy squats, but after the pounding my quads had already received, Bodyweight was enough. Three of those supersets, then on to the final combo:

The last superset was seated leg curls supersetted to hyperextensions. When performing the hyperextension for hamstring emphasis (instead of low back emphasis), I scoot as far forward on the bench as possible so I’m hanging off by the top of my thighs, not by my waist. Then I perform the exercise with as much hip extension and as little spinal extension/flexion as possible.

Posted 08 September, 2005 in Workouts