Samara Donald is: The Gym Coach

Make the most of your workout!

Hyper efficient leg workout (#1)

In my last post, I started talking about Low Volume training as the key to a hyper efficient strength training workout. So how do you put this in action? To recap, low volume training focuses on one really good, highly intense set – at about an 8-9 exertion on the RPE scale.

Here’s how I did it with a leg workout the other day – and let me tell you I definitely felt this workout burn! You’ll note that one thing I added was a final “burnout” set for 3rd and final set. On this 3rd set, you want to “pulse” at this point for 20+ until you feel a real burning sensation.  *Top part of the move = where the “flex” is.

 

Exercises:

  1. Squats
  2. Leg Extension
  3. Leg Press
  4. Dead lifts (straight leg romanian)
  5. Calve raises (first toes forward, then toes out)
  6. Step ups

Set Structure (Same for all Exercises)

Reps Weight Range of Motion
Set 1 15 Moderate (go a bit   lighter than you would approaching a normal set) Full
Set 2 10 Very heavy (approx 2x   of Set 1) Full
Set 3 20+ Same as Set #1 Top part of the move*
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2 comments on “Hyper efficient leg workout (#1)

  1. Christine
    April 12, 2012

    Hey Samara, love this workout- quick, effective!! You should post similar workouts for back, chest, shoulders, etc 🙂

    • Samara
      April 12, 2012

      excellent suggestions Christine! Check out my last few posts on “hyper efficient workouts”.. I will post some more specifics on efficient upper body workouts!

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This entry was posted on April 9, 2012 by in Exercises, legs.
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