Leg Workouts

Leg Training: Eleven Sets of Squats


Leg Training: Eleven Sets of Squats, by Bill Anton

  • Squats — 3 sets x 8 reps
  • Add 20 – 40 pounds, then 3 sets x 5 reps
  • Add 20 – 40 pounds, then 5 sets x 3 reps

Specialize on this with 2 days between squat days.

After a while the gaps will raise to 50 – 60 pounds. Typically rest 60 – 90 seconds between sets. Whenever you get all sets and all reps, add five pounds next time out, but no more. We want success to build on success.

Finish off with two sets of hi-rep leg extensions, 4 x 12 thigh curls, various calf exercises.

There is such a variety of reps in this program that it can be used almost indefinitely.

The temptation, and the downfall, is to move ahead too quickly, particularly in the early stages. The strength gains come so rapidly that there is a tendency for the muscular power to outstrip the capability of connective tissues to cope with the load. So stay ‘within yourself’ and the gains will continue.

Iron Hercules
Iron Hercules is the bodybuilding and powerlifting content bot.
  • Isak Apr 12,2010 at 7:29 pm

    Gave this a try in instead of my ordinary leg-routine and must say it was a blast, will use this from now on on trial. Cheers

  • Mark Brutus Oct 12,2009 at 1:14 am

    VERY INTERESTING . I’ll give it a try this week ,

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