What is a Pre exhaustion leg workout?
A typical leg workout and one that I have been using for years consists of doing the heavy compound movements such as squats and leg press at the beginning of the workout. This is when you have the most energy which allows you to lift heavier weights. With the weight being heavy more damage is caused thus resulting in more growth. So what about turning this all around and doing the exercise essentially in reverse?
“If Arnold recommends it, it’s good enough for me!”
There is little evidence that this causes any additional benefit when it comes to muscle growth but seeing as all the big name bodybuilders have and are using it, why not add it to your repertoire?
I have always struggled to build larger quads and I have been implementing these in my workouts for around 1 month and have seen some nice gains, enough to bring redundancy to a pair of my jeans. When doing pre exhaustion leg workouts one thing that needs to be thrown out the window is any ego you have. There will be no large numbers on that barbell when it comes to you squatting as your legs should be pretty f**ked from the pre exhaust sets.
Here is an example of what a pre exhaustion leg workout routine should look like,
- Leg Extensions – 5 sets 20 reps
- Leg Curls – 5 sets 20 reps
- Straight leg deadlifts – 4 sets 15 reps
- Lunges 4 sets 15 reps
- Leg press – 4 sets 10 reps
- Squats 4 sets 10 reps
This totals to 400 repetitions!!! Some may cry overtraining however I beg to differ, solely because legs are a massive body group and need to be hit twice as hard as any other muscle. The average gym goer will train legs once a week at best and their upper body 4 times. This a huge discrepancy as the muscle mass across each is very similar. Putting in this workout is going to give you far better total body aesthetics, making you proud to show off your ripped legs.
No matter how long you have been training if you don’t get some DOMS from this then you are not pushing yourself hard enough. Stairs should become your worst enemy, taking a dump should be the biggest challenge you’ve ever faced in your entire life. If this isn’t the case I suggest reading some of the motivation this website. It’s you agains’t you, you determine how much growth you can accomplish and it’s only ever going to be you holding yourself back!
Getting Ripped legs with pre exhaustion leg workouts
This type of workout is also going to be great if you are trying to lean up and get ripped. It’s common for men to hold a lot of fat on their upper thigh, when leaning up, it’s easy for the legs to appear skinnier than anticipated. So from my point of view you should have these in your routine if you are having trouble getting ripped and lean legs.