I did this the other day do to time constraints and kinda improvised.

it was probably the most effective Quad workout I ever have had.

here it goes.

Warm up for 10 minutes on the stair machine (warms up knees, and all joints really to get ready for squats)



1) 5 sets Pyramid fashion of free weight Sqauts to parallell only.

the goal is to push heavier weights down to the 8 rep range.

2) 4 sets of leg extensions Pyramid again only at the reps are higher 10-15.


3) then the GRAVY!

Full squats at 1/2 to 2/3 rds' of the weight you used on the last set from the first bout of squats. Reps are as high as you can go with that specified weight for

3 sets (straight sets)

make these sets very delibrate and controlled and pause at the bottom!


damn....................is all I can say

ask the iraq soldiers bro

Reply » Simple and intense Quad blitz

war is when you go first then your partner has to beat your number of reps then you have to beat his number of reps. there are 4 of us at times so the numbers get up there. its not pretty when we are done. thats why its saved for last

Reply » Simple and intense Quad blitz

Can U say sphagetti legs.....lol

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