The pump you'll get is incredible, and when you move on to quad training, you shouldnotice a huge difference in how good your squats and leg presses feel. These are to beused on leg curls, leg presses, and leg extensions, and for a demonstration, check thevideo on the right.
• Constant tension with heavy weight for high reps —
I learned this from a Tom Platzseminar in the late 80's. Somebody asked him how he got his legs so massive andstrong, and his reply was that as lifters we often get focused on heavy weight for lowreps, or lighter weight for high reps, but the correct way to achieve
size, wasto use heavy weight for high reps.Now this is obviously very intense, so you have to be careful. You can't get under asquat rack and try to do your max weight for high reps, unless you want to dump theweight or worse, get injured. In fact, I recommend you do
use this on barbellsquats, period.I took this tip a step further and noticed that I got very good results with this stylewhen I didn't lock out all my exercises, but rather did a pumping or continuoustension style. I know this isn't a new idea
Joe Weider invented all this stuff, right?
but constant tension with heavy weight for high reps produces incredible intensity.I use this technique primarily on leg presses, machine-type squats, and Smith machinelunges.You have to be careful to not overdue this. One set properly performed on leg day isall you need (along with the rest of your lower body workout). This is the number onetechnique where pain tolerance comes into play. How far can your mind allow you totake your set? How much pain can you withstand? The answers will determine theeffectiveness of this protocol.
• Rest/pause explosion —
This is a great way to develop raw strength and adductorsize. I noticed that my inner thighs/adductors were getting thicker, as were mytraining partners when we began to go rock bottom on certain movements, pause, andthen drive them up as hard as we can. I helped a gentleman prepare for the Mr. USAlast year and he started employing this technique in nearly every workout, and it wasamazing how his inner thighs looked after six months.We used this technique with squats at Westside Barbell in Columbus when I was therein the 90's and the resulting increase in leg strength was nothing short of phenomenal.Louie likes to do his famous 8 sets of 3 on speed squats, and he's developed some of the strongest guys on the planet. I simply added some reps, and voila, huge innerthighs.