Shredded Quads
By Karen Sessions NSCA-CPT
Author of Killer Quads - Advanced Leg Training System
If you missed the mass building newsletter, read Killer Quads first.
If you are taking part in my previous newsletter, Killer Quads, this is the second part that I promised you, Shredded Quads. Killer Quads was a six week building program, so you have a couple more weeks to go before you can put this program to use, but it is here and ready when you are.
As discussed in Killer Quads, far too many people are either overtraining or undertraining their legs. An ultimate pair of legs is first formed in the mind, then through training and nutrition. Focus and intensity are two important factors when engaging in quality leg training.
You learned that stimulation, not exaggeration, builds a nice set of legs. Heavy weight, minimal sets, and low repetitions build mass, thickness, and density. Now that you have some quality legs built, let's shape them up with some quality training.
Nutrition For Shredded QuadsFirst and foremost, you cannot get "cut,""shredded," or "ripped" without a proper diet. Nutrition, added cardio, along with proper training will lean out your legs nicely and create more definition.
What exactly is a quality diet? It is simply eating real food. Begin by eliminating the obvious junk and processed food. It is best if you can avoid bread and dairy as well. Eating organic is optimal. Carbohydrate cycling is very effective in introducing your body to dieting, without negative drawbacks or any rebound effects. The good thing about carb cycling is that you can rotate your carbs for months before you have to lower calories.
Water is an important nutrient. Begin by drinking at least sixteen ounces of water between meals, and increase this number daily. A gallon a day is optimal. A lack of water causes water retention, however more water in equals more water out.
The quality of the water you drink is of even more importance. Be sure you are drinking filtered or bottled water.
Training For Shredded QuadsNow that you have your nutrition squared away, let's discuss the training factor. Killer Quads was a sample mass building program to build what you are about to sculpt. Keep in mind you can't sculpt your legs if you haven't built anything there yet. Too many people try to do this backwards and wonder why they don't get any results. Build the foundation first and then sculpt.
While diet is the number one key to defined and shapely legs, training and cardio are also important. Excessive sets and repetitions will not make your legs more defined, but they do serve a purpose if applied correctly. The trick is manipulation, not overtraining.
Shread Your Leg and Start Turning Heads
MsFit's Shredded Quads RoutineWarm up before attempting any training program. Go through each exercise moveing from one to the next with no rest between. Once you completed one entire round, your first set is done. Do a total of three sets.
Week #1 Squats - Choose a weight in which you can complete 25 repetitions Hacks - Choose a weight in which you can complete 20 repetitions Leg Extensions - Choose a weight in which you can complete 15 repetitions. Once you complete the 15th repetition, drop the poundage and do 10 more repetitions. Once you complete that set, drop the poundage and do 5 more repetitions, and hold the last repetition for a count of 5 or more. Leg Curls - Choose a weight in which you can complete 20 repetitions. Once completed, drop the poundage and rep-out 10 more curls and hold the last repetition for a count of 5 or more at mid point. Rest for 2 minutes Repeat 2 more times |
Week #2 Leg Press - Choose a weight in which you can complete 25 repetitions Leg Extensions - Choose a weight in which you can complete 20 repetitions. Leg Curls - Choose a weight in which you can complete 20 repetitions. Once completed, drop the poundage and rep-out 10 more curls and hold the last repetition for a count of 5 or more at mid point. Lunges - Hold 20 pound dumbbells and do 10 lunges on each leg. Once completed take 15 pound dumbbells and do 8 lunges on each leg. Once completed take 10 pound dumbbells and do 6 lunges on each leg. Once completed, rest your hands on your hips and do walking lunges until failure. Rest for 2 minutes Repeat 2 more times |
Alternate Week 1 and Week 2 for a total of six weeks.
Fitfully Yours,
Karen Sessions NSCA-CPT
MsFitP.S. Get MORE ADVANCED information on leg training in Killer Quads - Advanced Leg Training System. Uncover the techniques I used to make this stunning transformation in just eight months.
About the Author
Karen Sessions has been in the fitness industry since 1988 and is a certified personal fitness instructor and specialist in performance nutrition. She is a nationally qualified natural female bodybuilder, holding numerous titles in the southern states including two overalls.
Karen has written six eBooks on fitness. She also writes articles for several fitness websites, and distributes two monthly newsletters regarding weight loss and female bodybuilding.Karen has helped hundreds of clients reach their goal of transforming their body. Her success and success stories speak for themselves. www.Killer-Quads.com
**The contents of this newsletter should not be considered as medical advice. You should consult a physician before starting a fitness program.
This newsletter is protected by copyright, 2006, Karen Sessions, All rights reserved. You may use this newsletter in your e-zine or website as long as the copyright and links remain intact.**