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Short Circuits, Part 6: Thighs
Posted in:
Articles by ProSource,
Training Articles
By Mike Berg
| Dec 22, 2008
You can build quads and hamstrings as thick as tree trunks'"and chop
down your workout time in the process. These four thigh-focused
circuit-training workouts will deliver results in 20 minutes.
There are plenty of complicated
things you can accomplish if you have 20 minutes to spare. You can cook
a healthy dinner. You can balance your checkbook. You can even clear
off last night's Daily Show from your TiVo (watch segment one and two,
skip the interview). But every bodybuilder worth his weight in
protein powder
Or can you? The prevailing theory is that the major muscles of the
thigh '" the quadriceps on the front of the leg, and the hamstrings on
the back '" are just too big and tough to break down from a mere
one-third hour of heavy lifting.
But we're here to argue otherwise.
If you're focused, and you have a plan of attack that targets the key
areas intensely and with a suitable number of reps, we say you can make
major progress on your leg development, even if you're short on time.
The following for
circuit-based workouts are each designed with that goal in mind.
You'll just need a few guidelines to get started. To complete the
routines quickly, you'll want to employ a
two-seconds-up/one-second-squeeze-at-the-top/three-seconds-down cadence
for every rep, and rest no more than one minute between circuits.
Within circuits, the only break between each exercise is the brief
period it takes to switch positions and/or weights for the next
movement.
The only downside of using these
workouts is that you may need to add an item to that overstuffed to-do
list '" finding a good tailor to let out all your pant legs.
knows you can't get a great, effective thigh workout in 20 minutes.
Workout Circuit #1: Dumbbells |
|
Exercise |
Reps |
|
Dumbbell Squat |
15, 12, 10, 8 |
|
Dumbbell Romanian Deadlift |
10, 10, 8, 8 |
|
Lying Dumbbell Leg Curl |
10, 10, 10, 10 |
|
Dumbbell Walking Lunge |
10, 10, 10, 10 |
|
Instructions: Repeat the circuit four times through. |
|
The math:
161 total reps at 6 seconds per rep = 966 seconds, or about 16 minutes;
plus one minute rest between the first and second, second and third and
third and fourth circuits, totals 19 minutes, leaving 1 minute for
switching from exercise to exercise within the circuits. |
|
Note:
This regimen is excellent for home trainers who may have nothing but an
adjustable pair of dumbbells and a flat bench at their disposal. To do
the lying dumbbell curl, lie on your stomach on a flat bench, with your
knees at the edge of the bench. Hold a dumbbell between your feet, with
the inside flat edge of the top weight against the bottom of your feet,
and curl it toward your glutes.; |
Workout #2: Barbells |
|
Exercise |
Reps |
|
Barbell Squat |
15, 12, 10, 8 |
|
Traditional Deadlift |
12, 10, 8, 8 |
|
Barbell Step-Up |
12, 10, 8, 8 |
|
Romanian Deadlift |
12, 10, 8, 8 |
|
Instructions: Repeat the circuit four times through. Use a very light weight for a warm-up on your first set of the first two exercises. |
|
The math:
159 total reps at 6 seconds per rep = 954 seconds, or about 16 minutes;
plus 1 minute rest between each circuit, totals about 19 minutes,
leaving 1 minute for switching from exercise to exercise within the
circuits. |
|
Note:
This regimen, which can also be done at home if you have a barbell and
a step-up platform, can be extremely difficult, especially if you push
yourself (as you should) using heavy, challenging weights. If you don't
have a squat rack, you can perform barbell hack squats instead of
standard on-the-shoulder squats as your first exercise. For this
variation, hold the barbell behind you at glute level and squat, thus
bringing the bar down toward the floor, then return to a standing
position and repeat. |
Workout #3: Machines |
|
Exercise |
Reps |
|
Smith-Machine Squat |
15, 12, 10, 8 |
|
Leg Press |
12, 10, 8, 8 |
|
Leg Extension |
12, 10, 8, 8 |
|
Seated Leg Curl |
12, 10, 10, 8 |
|
Instructions: Repeat the circuit four times through. |
|
The math:
161 total reps at 6 seconds per rep = 966 seconds, or approximately 16
minutes; plus 1 minute rest between the first and second, second and
third and third and fourth circuits, totals about 19 minutes, leaving 1
minute for switching from exercise to exercise within the circuits. |
|
Note:
If the gym is crowded, it may be wise to divide this workout into two
supersets, so you don't have to monopolize so many pieces of equipment.
Usually, the Smith machines are near the leg presses, and the extension
machines are next to the hamstring curl stations. If you do this, the
workout will likely take closer to 25 minutes because of the increase
in the number of rest periods required (as you will rest a minute
between each superset). |
Workout #4: Free Weights & Machines |
|
Exercise |
Reps |
|
Leg Extension |
12, 10, 10, 8 |
|
Seated Leg Curl |
10, 10, 10, 8 |
|
Barbell Squat |
12, 10, 10, 8 |
|
Sissy Squat |
10, 10, 10, 10 |
|
Instructions: Repeat the circuit four times through. |
|
The math:
158 total reps at 6 seconds per rep = 948 seconds, or about 16 minutes;
plus 1 minute rest between the first and second, second and third and
third and fourth circuits, totals about 19 minutes, leaving 1 minute
for switching from exercise to exercise within the circuits. |
Note:
This workout takes advantage of the pre-exhaust principle. That's why
extension and curls come first: Hitting your quads and hamstrings with
an isolation exercise before barbell squats may mean you can't handle
as much weight on the squat, but each rep will demand that much more of
your slightly fatigued thighs to complete. To do a sissy squat, grasp a
structure (such as an anchored machine) with one arm and rise up onto
your toes to start. From there, bend your knees and let them extend out
in front of you, leaning backward as your body descends. At the bottom,
push through your toes while at the same time shifting your hips
forward and up. To add difficulty, you can hold a weight plate to your
chest with your free arm.
|
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