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Home » bodybuilding » Leg Hypertrophy Workout

Leg Hypertrophy Workout

October 29, 2011 By Gregor Winter

Charles Poliquin on Leg Hypertrophy.

He suggests the following routine consisting of 2 supersets. One for quads and one for hamstrings.

Superset A.

  • squats: 4 sets of 5-8 reps, 5011 tempo (take 5 seconds to lower the weight, no pause, and 1 second to rise to the starting position, then pause 1 second before performing another repetition)
  • lunges: 4 sets of 10-12 reps, 20X1 tempo (where X means as explosively as possible)
  • Rest 3-4 minutes between supersets.

Superset B

  • leg curls: 4 sets of 5-8 reps, 5011 tempo
  • Romanian deadlifts (RDL): 4 sets of 10-12 reps, 3011 tempo
  • rest 3-4 minutes between supersets

And for some motivation he included a video of Tom Platz squatting 227.5kg (500lb) for 23 reps. Ouch!

Filed Under: bodybuilding, hamstring, hypertrophy, legs, program, quads, rdl, squat, strength, videos, workout

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