ar you ete ey i / aadadnaaan ir ee daaee 0 ss Everyone remembers their first moment in the gym. When that tiny seed was EWC Re eg R Em ae Ce WL NR Ro ee Cee Ue Lc gc Co Perko acl) ea ae EE Men eu nn team NCCU RT Renee S109 NMS CCRC te Re na ects Ru aa COR) De RUM a ee Coa Cre a Se re Se Ce uc un a eC a asc Races ts Pere Rr acu oun Ruste WATE So Rese SS eR ESA lat asa ee Be RRR ee oc RR ee elmo lcol La Pe) aOR Ee eR aT RTM LCN Te Rare} PRN eT eC oe Mole Ri Ric Mecca le oe BCR TRE aa ea ee Roa ea ule le RUSE TB eRe Ae RR aloo Tae RASC at Un el ena eng CE Cu eR Rel Ce Se eats eee Lk eee ck cA Ae ace ALN Paar) 1en Aa Yl /. WHY DO WE TRAIN LEGS? //, MIRACLE GROW FORMULA ///, FARMER’S ALMANAC OF ADVANCED LIFTING CUES /V. SEED STAGE - GROWTH WORKOUT W. FOREST FIRE - BURN WORKOUT Ae acme ALN P Rat)/ Wty fo Ace Power and growth are synonymous in gym culture. To become powerful, we ese tc aa No cesc teeter tT Care a ae Conn MOM Rec ACen Cor-Col Teer laeL 1M coe Re oC ARMM AN aca (Na lL) Ya Rel Lae BeNOR soy COT ae Coa mU CL a tog celal Mu oll Ua tei STRONG LEGS, STRONG BODY. & Legs contain the largest muscle in the human body: the glutes. The glutes and associated posterior chain are used to raise the bar in two of the greatest mass building exercises: the squat and deadlift. These compound lifts recruit, Pec R nal ial cam airtel nial een tice sore Amn eRe ete naeeteen td a Mm ea Mul oR tle ee er elma Bolo Me UeR ac ale ld adel eel oa oT Mle le ea Reel ee RR eae eT lieoe Ron ema PIN ea Matte] cred eR eciinen aca Cos Murl ome mels growth. OA ceieema LN BAU BeatyCALORIE BURN 4 Be Mood M-ltel fle oM nl ele Bol AClialUTo Mat \Z Model ae te Ra Reel Ss ete amen eR ey lan ll an isla aU RCN ace seize up and you struggle to cell oY onto a nearby bench. Your chest LEB ole daelele] aco BN your sweat and regain your breath. And that was just set one. ’ SM Me ene eMi Mulan Seen cC RRC Name oe your body that burned energy, produced lactic acid, exhausted muscular power systems, and elevated hormones. Just as the forest always requires CRM CM SECM lla tA CIC CGR CR cn CoN) uaa ame eee) cel Bo ote Mal ete set, your body has to return to homeostasis. This can be referred to as Excess Post Exercise Oxygen Consumption. This is when your body must take in RC ReCun Eun aue clack liacciitn-aes neice accu area out lactic acid, lower your body temperature and heart rate, and to restore Neue Ma Mauser Ll AR ol a lode Rea Cie Mule ed Pace etc eM Nie CCR Re ete tev ont ie ature one Cie) powerful caloric burn. ices IN RUS}Sua a) OM Rea uRN a re ey Cee oie acnn aiet si eae Cae Rc CCRC a Coa eS cme eee PCa saan a eu RA eC ar ROR SeeatC ees natn Cal Coen ener aceite nat Pent h If you neglect your legs, your body will start to become disproportioned, Nature, like us, calls for balance and will limit your ability to grow. Your upper CC MAMENAC ARMS allie om aR Ute toa meer een LCM mace Rscu tani lcten Zola te Raclle nell your physique will become a powerful, indominable force of nature. MENTAL FORTITUDE © Have you ever viewed a forest at night? The tree line seems tranquil, but Ree Rene Re Recon CN lt te Racial ed Peasant Role Acc ieme IN RAHN acyEvery creak and crackle of the! forest floor Sends shivers up your spine. You want to turn back and run. But what happens if you march forward? You find that there is an end. You'll find that you are closer to your destination. You'll eee ara It is no mistake that we consider trees to be wise. They are weathered and ills melo) Meee Elale | Rollo ie Macao lelelale lo R-Llo BLN whimsically with the breeze. PNR RSC Ne Caan eee aie Cone ra eu MU ogee RR aa AC ee co a CNA Ce eeu Mele Asn Cola eestor Ntetolsel- Memo nt iced] Nolte eM Rola terete Malcom rel No encore aon Rem Ma MMe lc MON ee SUS aOR teh a Cele TVR Re aR aca tat Rotator am Rg CR Chee Raa MeN nam ont aie ee ca guide you through your other training. Your tempered will aides you in EW elTe liao Moar lem a) alae Cole 6ro Lee ol LR Loe eee Ey Praca a tcl CRT cull aia Colne Ran iu) Ac ceie ee AT Pais}AGL Ta Leg day is not something to be taken lightly. You will need to create Titec toll Cole M TaN MoMA RSIGYT ILL Be -1 Cod UACoLod STE LNV CoLT e your body the nutrients it needs to perform maximally. PROTEIN /O\ We typically think of protein only post workout to maximize muscle gain. However, the extreme stress of leg day forces your body to breakdown some muscle tissue for energy. Taking an optimal dose of protein prior to training legs can help you avoid muscle catabolism during your workout and ensure your continued growth. Aim for 20-30 g of a high-quality protein like whey, a leucine (the amino acid that drives muscle growth) fortified plant based protein, or 30-40 g of a lean meat prior to training. CARBOHYDRATES 4 OA ceieema LN BAU Beaty Yeee eR a. =f ee Lena MRT Ce coco Oc Rel tone oa el Peele get AE Med tele (aoc Male eRe mo La ehMac Rep au Ce eT Ses: eae ae MMS COROT cena ON ean ee Ria eRe moet NMC aM acolo RN Ia Colt Rol a eat Bolu lc oem eur erent ec ue Mee ea cer sel Cena ae ec MS Me tearoom eC elec aad Ey MUN Oe RENAN as SMCs eco TRL) ECM ee cm ae Re Sec etl sls Ce Rene ane Wee eile in age Se ele cae sto Rotate Nas tet er el aa AS ero MMe AN CN ce og la ee ON CC) Pea aero ae Sec Meal Rul c VNR ant ig stomach when it’s time to lift. Shoot for as little fat pre-workout (below 10 g) ROEM Ra ee aCe enc NAC ae a aCe ices IN RUS}VA eH. a Aca oe If we see squat heavier, it is because we squat in the racks of giants. Take the below advanced cues to ensure that you are lifting properly and efficiently to OMEN Rota te lle tos . JEFFERSON SQUAT (5) Ru Se eRe AOAC STIS Rel tas Ae to CoM RCS ee OM ious tac Roc YT CocRtg Ceram ise ecto atate marMunr (ol Nemeth f-1- ATER tects EMER MeN artes oun aetate C Rieti Rt uaa lt Oe (erate te RR CM aCe ee sR a Mel Sos Tee DS mae aN Rae tera eR Tone Ra a ia Rea Prac Rea Ca Se eLC Rena Cutie acon ce ia Keep your chest upright as you sink down through the hips UR ROU Sala R EC ok] , Ace coma 1 RAUB oatNORWEGIAN HAMSTRING CURLS (5) DCE eee enact Melee cers ae er Rema ls on ena on gna) contract the insertion point of the muscle toward the origin focusing PR a ena CL tecea Ocean Chamiancket eric ee el tae MRR OnE ce ea Mena case your knees are in a fixed position on the ground and your body moves Roe ERE Uy mela a MR egg R coecn noel RUC AE Ly Dee rare Ret Rea Ret Na Rm (aeons oa wlel 3 CC ut ia - Keep your toes pointed down towards the ground SR CSU Mau RoR Recor CoC CR Colo) MNCS a ACRE TCR iC Coen on tae ce OA ceieema LN BAU Beaty a}STRAIGHT LEG DEADLIFT. Peter i Rete Ren CUR leu Sole olga ofl teks eta ar aoa Pon eteentecaatte siete ei cuncrcn alien eanmeet cement Ment) eR NSc Tener id ae N lia te ena DCRR Cae Recess cen Rar rT less to move the weight. Instead, your body will require the glutes to thrust Me RUC ary esenc sun Ek lant het ema cle tee ner Caco A CRC RU Rou Rolie Ce ORC) a ee cud PORTER LCC eel ee Ce Ca CUI ne ole Maa weight without actually moving it off the ground Re ae mcr men ee Seu nek ue aca c} Pe UCR Rune TT Ace coma 1 RAUB oat a]WNonty Ve DORs aC glo ae oo of experience in the gym, or you have never stepped foot in a weight room. Either way, this will lay the ground work for your future leg development. eee Ngee Ral ER TIC] Me |gonva en ete eo Sets | Reps _ | Intensity Rest Kneeling Hamstring Curls cy ava Cy | 30 seconds E fetes 65% va eo ene Caen Barbell Hip Thrusts cy aa wy ance seconds eae Ure 6 v2 TA a elie y i Walking Lunges a 7 Ce Glute-Ham-Raise i} av CSU uy WwW ‘a: Oe ecewemee NRIs) @co aA Exercise: Every 2 movements are Super Sels ce y rrr) eee ec ce rr a cy en er emer kes CC rae ey ey ry ee Cet ena Cc a ed Sif Leg Dumbbell ery ee ay Per Sc a Urey er ey ot Ck ee) Kettle Bell Gobet Side rrr a a re err irs f CSC occa) rere weer ont aio Cec rrr ere Seed Cac 90% 70% 20 seconds cee NRIs) 3Co Por as} Percy Pe) Coser Coo ee Rerun eee od ea Cee eA Peat) EdVy LE SR aa Cael aun NUM CUM RMR aL] buried the seeds of success for truly awe-inspiring legs. Now it is time to TA Naa Bred LTE Tal alo Puuale col Lalalo Me Molt colle Perform the below workouts 3 times per week with at least one day of rest in Pe ean Eon ee er eer Pec ee er ees een 6 16 reps at 60%10 reps at 75%12 reps & Failure both at 70% 0 Poco ee eee eae ee ad __ 20 seconds Pacemaker Ce ea ee ead NA Pern Peer tse ee ee eo ose ete’ eee oe et esd Coa Pre ee a eee eee retecg es ee ee Soe esd Cr reread Ce eee ed 20 seconds Poe Porno tasDrones ee eo ee ened Prats co Co a ues Sas ay ey ea) OG nS eed rr ee Pet eis a Gj ere Tecan Squats LegPress 6 Poe Acces) CEC ee eee td 4 Bo conc eric ce re cc jm | | cy eC ec ee ee Poe) cs 80% f 1 | 2 ct eee ee ees a co 80% abe od CCC Ene ae ce i cd Eo Ed B reps at oe ec ee td co Ey Ea cons 3repsat | Srepsat —Failureat_ Os i Cs 85% ci ear er once ta) 80% eeeWorkout 3 creel ae Cee Sad Cees OTe epee pea eg “2 Sep ame Toes Out Calf Raises 6 2 eae as 6 2 Peau kt Ce Seoa nerd 7 een cet Seon a eerd 6 12 ec oli foes tec 7 =! J a ices NRIs)CLL GALANTE! best lela EM A ij AO aE KAI GREENE