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* Rest-Pause Set
+ Drop Set
* Rest-Pause Set
+ Drop Set
* Rest-Pause Set
+ Drop Set
Workout 4: Legs
Exercise Sets Reps Rest
Deadlift 3 12, 10, 12* 90 sec
Lying Leg Curl 3 12, 10, 12+ 90 sec
Walking Lunge 3 12, 12, 12 90 sec
Front Squat 3 12, 10, 12* 90 sec
Leg Extension 3 12, 12, 12+ 90 sec
Dumbbell Side Lunge 3 12, 12, 12 90 sec
Seated Calf Raise 3 12, 12, 12^ 90 sec
Calf Press 3 12, 12, 12^ 90 sec
* Rest-Pause Set
+ Drop Set
Rest-Pause Sets
During one of these sets, you will push the set to failure within the recommended rep range,
rest for 10-15 seconds, and then perform as many reps as you can. So a set of barbell curls
may look like this:
Barbell Curls – 70lbs for 8 reps, 15-second rest, 70 pounds for 4 reps.
Even though you took that brief rest, you actually did four reps more than you normally
would have. Those extra reps will help you take your training to the next level.
Drop Sets
This is when you reduce the weight you’re using after failure so you can continue to train.
There is no additional rest taken. Once you hit failure, you immediately reduce the weight and
keep going. A drop set of incline dumbbell presses may go like this:
Incline Dumbbell Press – 60lb dumbbells for 10 reps, 30lb dumbbells for 12 reps.
Yes, you reduced the weight, but that was still enough to challenge the muscles in a safe way.
So the goal will still be accomplished – you're tearing down muscle fibers so they can recover
and grow.
Negatives
This is when you take the weight from the lifted phase to the stretch phase very slowly. It may
take you one second to lower the dumbbell on a curl normally. With negatives, you can take
as long as five or ten seconds. This program will include five-second negatives at different
points in the workout. The goal is to maintain control of the weight and force the muscle to
work harder.