The Ultimate Legs Program
Blasting Your Quads to Total Development
by Scott Abel

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I've been getting a lot of inquires lately from trainees. Judging from
the photos they send along, I'd say that 90% of them lack any real leg
development. At first I just assumed these were people
training for "beach muscles" and they didn't realize the dramatic
effects of lower body training. We're talking about increased workload
capacity, neural drive, nervous system adaptation, and improved
capacity for intensity. This is where real progress lies. But once I started doing assessments it was clear that these people were
training legs. They were just misinformed about what to do and how to
do it. Most were training with very low volume, higher loads (for
them), and very low reps. This is not the way to total leg development.
High volume, but hardly the kind of load Scott is talking about! For
true and long-lasting leg development, this program is one of the best
I've written. Whether it's appropriate for you as a trainee requires an
assessment of your conditioning level, current training protocol, and
workload capacity.

Amount vs. Duration of Overload Much
has been written on the interplay of load vs. duration of stress. This
has led to many of these important elements being taken out of context
and viewed in very narrow terms. Because duration is actually more
important to elicit an adaptive response, this led to the whole "tempo
training" idea that has been wrongly assigned to hypertrophy training. Artificially
increasing the duration of tension on the muscle via tempo actually
thwarts the power equation (explosiveness) and needlessly lowers the
amount of load that can be employed to performance. This hampers the
training response. The duration of overload on the target
muscles must be viewed over the course of a whole workout, not just one
set. This is also applied to an entire training protocol, as in using
weeks of biofeedback to ascertain the adaptive response. It's not
strength that leads to development, aesthetics, and thickness. It's density of strength.

Strength Density To
say development hinges on strength in terms of load is incorrect. To
say it centers on strength endurance is also misleading. The path to
real effective muscle development, thickness, fullness, and sweep is a
matter of strength density. The true test of whether you're
progressing isn't how much you're lifting coming out of the gate. A
better testament is the load you can handle at the end of a volume approach. When you're in a fatigued state (both metabolically and strength wise) and you're able to increase the load, that
is the key to productive results. It's your density of strength, and
not how much you can lift, that will earn you true hypertrophy and
development.

Aspects of Fatigue and Strength In
a program of this nature, both short term and long term fatigue must be
acknowledged. In terms of proper recovery, it's important to always
address the immediate aspects of fatigue vs. the accumulating aspects
of fatigue as the training continues. Also, systemic effects must not
be ignored. Specific planes and ranges of motion are important to
fatigue as "target training criteria" from one workout to the next. To properly excite
a lagging body part it's important to not only target it specifically,
but to force on-going adaptive responses as well. One of the best ways
of enhancing the hypertrophy response is to focus on all aspects that
contribute to strength. This includes an emphasis on the coordination
of muscles within specific movement patterns, the type of muscle
contraction, and increasing workload capacity. This
specific leg program is so efficient because it covers all aspects of
training: power, speed, plane of motion specificity, and
absolute/relative failure. The shortcoming of most training protocols
is that they have to neglect many of these elements in order to create
an adaptive response in one specific area. In terms of program design,
this is very short-sighted.

Let's Get to It The
program below is to be done on a three days on, one day off format.
After a break-in period of a few weeks, it can be changed to a three
on, one off, three on, two off format. This will add a rotational
element, which will influence the adaptive response since the days will
always be changing in terms of workouts and recovery. The most
important thing to remember is that it's not the load you use for a
given workout that matters, it's the load you finish with. I'm
going to outline the leg workouts here, but Day 2 and Day 4 are to be
upper body days divided between an anterior plane (push day) on Day 2,
and a posterior plane (pull day) on Day 4.

Day 1: Strength Density
A) Squats Warm up: Pyramid 3-5 sets
Work sets: 10 sets of 10 reps
B) Power deadlifts Warm up: 2-3 sets
Work sets: 5 x 8-10
Note: Use a lighter weight and focus on the speed of execution. Comments:
This workout requires the most mental maturity. Most people will want
to measure their strength, but that isn't the purpose here. This day is
all about creating strength density, or overall strength, for the
duration of a workout and not just within a set. While this
workout looks easy on paper, ten sets of squats can take forty-five
minutes to an hour by itself. Remember, this calls for full squats! If
you're going to ego train with half or quarter squats, don't even
bother. Next,
don't train to failure on Day 1. You need to pick a weight and stay
with it. Use self-assessment and biofeedback to determine when you
think you have two more reps in you and then rack the weight. The goal
is to try to use the same weight for all ten sets, or at least close to
it. As you fatigue around the fifth set or so, you may
require longer rest periods between sets. Use your oxygen debt and
self-assessment to determine when you should proceed to the next set.
If you find you have to lower the load by tremendous margins from sets
five to ten, then your strength density is lacking, or you're not
resting long enough between sets. On all days we want to use force decrement analysis
as a biofeedback tool to performance. Force decrement analysis is the
point at which performance starts to decline and the current rep is
performed slower than intended. You should always try to be
explosive with the reps. When you notice that the concentric (lifting
phase) is starting to slow down, it's a sign of pending fatigue and
shut down. When this happens, fully lock out the next rep, power
breathe, and then resume. To power breathe, suck in as much air as
possible, as fast as you can. This means you should never
choose a weight that you can just pop off with no effort or
concentration. Pick a weight where you notice force decrement around
seven or eight reps into the set. At that point, lock it out, breathe,
and then get your ten reps. Force decrement analysis is key for this
program.

Day 3: Extended Sets
A) Leg press Warm up: 3-4 sets
Work sets: 2 x 50, 2 x 100
B) Leg extensions Warm up: 1 slow set
Work sets: 2 x 50, 2 x 100
C) Duck walks 1 x 50-100 feet

D) Push-ups between 3 stability balls 2 x 10-15
Note: Place each hand on a stability ball, with your feet on the third. Comments:
This day crushes people who are used to low reps, low volume training.
But it also makes them see the bigger picture once it's performed over
the span of a few weeks. Notice that this day completely changes the
range and plane of motion from Day 1. The angle of
contraction is even more important than intensity in terms of
neurological response and fatigue. This forces a completely different,
but synergistic, effect to the previous workout. Day 3 includes extended sets
in order to complete the required reps. With extended sets, once again
use the biofeedback of force decrement analysis. When you notice you
need to pause, power breathe, and then continue reps until the next
decrement, and repeat until you've met the required reps. This
workout allows you to go past relative failure but with lower loads in
a more restricted plane of motion. This will help increase the overall
density of strength response to the whole program. For some,
the 50 and 100 rep sets may not be possible the first couple of weeks.
At this point in the break-in period, it would be fine to do 25 reps in
place of the prescribed 50, and 50 instead of the 100.
Day 5: Bodyweight Circuits
Quad Blast Circuit

A1) Speed squats 25 reps
Note: As fast and deep as possible without bouncing.
A2) Alternating lunges 24 reps total (12 reps each leg)
A3) Alternating split squat jumps 24 reps total (12 reps each leg)
Note:
Begin in a lunge position. Aim for as much air time as possible and
switch legs while in midair. Focus on doing this as fast as possible,
but be sure to stick the landing so as to not use momentum. Repeat for
desired reps. See the Quad Blast video demonstration for additional
instruction.
A4) Squat thrusts 12 reps or maximum
Note:
As powerful as possible. Come down to parallel and thrust with
everything you've got. Go right back up with no pause, and repeat.
Always aim for "soft" landings, but perform the squat thrusts for
maximum air time. Check out the Quad Blast video for a visual aid.

Rest and Progression

• Weeks 1-2: No more than 30 seconds between movements; 3 minutes between circuits; 3 circuits total.
• Weeks 3-4: Try to cut rest down or out entirely between movements; 1-2 minutes between circuits; 4 circuits total.
• Week 5-6: No rest between exercises; 45-60 seconds between circuits; 5-6 total circuits.
• Clasp your hands behind your head for all above bodyweight movements.

Auxiliary Circuit 1
One-leg anterior reach

Stability ball leg curls

Stability ball straight-leg lateral raises

Stability ball reverse hyperextensions
Stability ball hip bridges
Perform 3-4 sets of 15-25 reps each
Note:
Start with a slow execution for the first two weeks and then increase
speed. Complete Auxiliary Circuit 1 for all sets, then move on to
Auxiliary Circuit 2.

Auxiliary Circuit 2
Vertical medicine ball choppers

Stability ball skiers

Stability ball push-ups
Note: Place your hands on the ball, with your feet on the floor or a bench
Stability ball hyperextensions

Explosive push-ups for maximum reps Perform 3-4 sets of 15-25 reps each
Note: Once again, start with a slow execution for the first two weeks and then increase speed.

Rest and Progression

• You can rest 15-20 seconds between movements at first and one to three minutes between each round of circuits.
• Gradually decrease rest times over each week if possible.

Comments: This
is the day that makes the program. Even though it's only bodyweight
exercises, the Quad Blast does so much for all the other days. The Quad
Blast focuses on power, acceleration, deceleration, stability, balance,
and most importantly, absolute failure! Relative
failure is when you can no longer do another repetition. Absolute
failure is when the muscles will no longer contract. Of all the bodybuilders I've had do the Quad Blast, none
have made it through two rounds the first time trying it. Their legs
completely failed and they were humbled by something that looks so
easy. I tweaked the execution a bit by keeping the hands behind the
head at all times, and by shortening the range of motion (ROM) on the
split jumps. When you're first learning the Quad Blast, you can
reduce the ROM (except for the speed squats and squat thrusts) and
perform the movements at a slower speed. Once mastered, the speed of
execution and full ROM are key to this day. The Auxiliary
Circuits on this day are added to enhance the conditioning effect and
the strength density demands of the program. Everything is placed
within the program because of context and not content.

Summary This
is one of the more demanding leg programs you'll ever do. It's not
meant to be a long term application. Biofeedback will determine when
this program has run its course, and that will vary for everyone. Remember,
there's a distinction between surviving a program and thriving on a
program. The best program creates a delicate balance between the two:
where surviving the workout mentally is necessary in order to increase
workload capacity and ensure an adaptive response in both the short and
long term. There are no benefits to "secret" or "special"
exercises. Expertise is about proper application and a program should
always be based on your current needs. For those of you who keep trying
"this and that" every few weeks... how's that workin' for ya? Give this program a try if your legs need a shot of intensity!

About the Author
Scott
Abel is a professional strength, conditioning, and diet expert,
specializing in Internet coaching and training. Be sure to check out
his website for more information on his new book, The Abel Approach, and 5 Day MET Training DVD.
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