What a leg workout I just had!!!!

[Stonecold54]

I haven't done legs in a month or so for whatever reason. So I dropped my poundages about 5-10% from last time and I felt awesome. this was the workout

Horizontal Leg Press (cybex)- 280 1:46 TUT (time under tension)
Alternate Stationary Dumbell Lunges- 50 x 2- 1:02 TUT each leg
Abduction- 80- 1:23 TUT
Adduction-100- 1:16 TUT
Calf Raises- 300- :41 TUT

Then 6 minutes on the Elliptical Machine at a high intensity level.

The leg press poundage might look small but if anyone actually ever times their sets they will find that 1:46 is a LONG time for a set. When I time most traditional sets that people do they are way under a minute of TUT. Try it yourself. And of course all my sets were at a slow cadence with no momentum involved.

[Puddles]

Leg day is my favorite and longest day to train.

On your leg press at 1:46 TUT, how many reps did you do? I know you said you do them slowly. Are you constantly in motion or do you pause at all?

[Stonecold54]

Originally posted by Puddles
Leg day is my favorite and longest day to train.

On your leg press at 1:46 TUT, how many reps did you do? I know you said you do them slowly. Are you constantly in motion or do you pause at all?

I don't count reps. I do like a 1/2 sec pause at the top and bottom of the cadence. usually close to a 5/1/5/1 cadence

[Puddles]

Originally posted by stonecold54
I don't count reps. I do like a 1/2 sec pause at the top and bottom of the cadence. usually close to a 5/1/5/1 cadence

Doing the math that comes to around 17/18 reps, ouch! I was trying to get an idea of how slow you go, that's why I asked for reps but your cadence gives me a good visiual. I'm interested in timing myself just outta curiosity. I generally do my movements on the slower side while I stay focussed on the muscle and how it feels. I'll alternate my rests inbetween sets, if I'm going lighter, less time inbetween sets.

[Stonecold54]

Originally posted by Puddles
Doing the math that comes to around 17/18 reps, ouch! I was trying to get an idea of how slow you go, that's why I asked for reps but your cadence gives me a good visiual. I'm interested in timing myself just outta curiosity. I generally do my movements on the slower side while I stay focussed on the muscle and how it feels. I'll alternate my rests inbetween sets, if I'm going lighter, less time inbetween sets.

sorry I should have been clear. that is about 9 reps because the cadence is 5 up/1 sec pause/5 sec down/1 sec pause.

[Puddles]

Thanks for the clarification. I was taking each count as half a sec.

[BOHICA]

damn 12 seconds for each leg rep, no wonder your muscles feel pumped. All the blood you have ever had has time to get down there lol!!

[Stonecold54]

Originally posted by BOHICA
damn 12 seconds for each leg rep, no wonder your muscles feel pumped. All the blood you have ever had has time to get down there lol!!

yep that is what I try to get across to some people when they say that their sets are intense. I don't just train like that for legs but every bodypart.

[redneck99]

Originally posted by stonecold54
yep that is what I try to get across to some people when they say that their sets are intense. I don't just train like that for legs but every bodypart.

that's what I've been doing for that last week or so ever since I ask about my workout and got the same advice! Shit Works! Last night was bi's 'and my shits are pumped. Just going as heavy as fuckin' possible!

[BOHICA]

I also took sc's approach, and for my every body part I have dropped each exercise down to 2 sets. (Was previously doing 4) and upped the weight to what I would be doing my last 2 sets. I go slow and controlled concentrating on each movement and I haven't felt this pumped for every part of my body in forever. Don't think I could tell him thanks enough!!

[Stonecold54]

Originally posted by BOHICA
I also took sc's approach, and for my every body part I have dropped each exercise down to 2 sets. (Was previously doing 4) and upped the weight to what I would be doing my last 2 sets. I go slow and controlled concentrating on each movement and I haven't felt this pumped for every part of my body in forever. Don't think I could tell him thanks enough!!

I am glad you guys are having success with it. It makes me feel good to be helping out. Keep up the good work. :agree:

[meat12]

Originally posted by stonecold54
yep that is what I try to get across to some people when they say that their sets are intense. I don't just train like that for legs but every bodypart.

sounds intresting sc, I'm gonna have to try that out tommorow