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Never really had a quad pump and was training last night with a mate of mine who was a navy clearance diver. He showed me what they used to do on the ships to get a pump.
Squats
1 warm up set 60kg x15 reps
3 working sets working up to 200kgs
1 set of absolute max weight for as many reps we got up to 250kgs
Then the killer
100 reps of 60kgs
I couldnt stand after this. And finally had a quad pump. wasnt over then
Leg press.
15 reps x300kgs (legs high on press)
superset
15 reps x300kgs (legs middle on press)
superset
15 reps x300kgs (legs bottom of press)
I never rest more that 30-60secs in between exercises but had to sit down for about 15mins before moving on to my normal leg routine.
Highly recommend it will incorporate that into my leg routine every 2nd week
Squats
1 warm up set 60kg x15 reps
3 working sets working up to 200kgs
1 set of absolute max weight for as many reps we got up to 250kgs
Then the killer
100 reps of 60kgs
I couldnt stand after this. And finally had a quad pump. wasnt over then
Leg press.
15 reps x300kgs (legs high on press)
superset
15 reps x300kgs (legs middle on press)
superset
15 reps x300kgs (legs bottom of press)
I never rest more that 30-60secs in between exercises but had to sit down for about 15mins before moving on to my normal leg routine.
Highly recommend it will incorporate that into my leg routine every 2nd week
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