Michael Volkmar - Strong Legs The All-In-One Program for Shaping Your Lower Body: Over 200 Workouts

This section is also perfect for those stuck at a commercial gym. Learn how to spice up the most popular machines and renovate your workout! DROP SETSTo perform a Drop Set: Take a set to failure with a weight, then immediately do another set to failure with a lighter weight. Rack those weights. Grab a lighter weight (or pull the pin and select a lighter weight on the machine). Take the new weight to failure. Repeat the process for 35 additional sets.

As a basic rule-of-thumb, look to reduce the weight around 1020% with each drop for upper body exercises and 2550% for lower body exercises. Machines with a weight stack are best because you can pull the pin to select a weight with minimal rest between drop sets. MECHANICAL DROP SETSTo perform a Mechanical Drop Set: These sets are a version of Drop Sets, but instead of simply dropping the weight to continue the set, you drop to an exercise with more mechanical advantage. The following is an example of a Mechanical Drop Squat Set: Work up to a heavy set of 5 reps on the Barbell Front Squat. Rack the bar. Take two deep breaths.

Switch to Barbell Back Squat and do 5 more reps. Repeat for 34 sets. LADDERSTo perform a Ladder Set: Progressively add weight each set with short rest periods until you reach your max weight for 8 reps. Then, go back down in weight each set until you reach the original weight. These sets are very metabolic in nature for both isometric (Machine Leg Curl and Extension) and compound (Hack Squat and Leg Press) exercises. Set 1: 8 reps at 40 lbs. Set 1: 8 reps at 40 lbs.

Rest 1020 seconds Set 2: 8 reps at 50 lbs. Rest 1020 seconds Set 3: 8 reps at 60 lbs. Rest 1020 seconds Set 4: 8 reps at 70 lbs. Rest 2030 seconds Set 5: 68 reps at 60 lbs. Rest 2030 seconds Set 6: 68 reps at 50 lbs. CLUSTER SETSTo perform a Cluster Set: Take a weight you have previously plateaued at and break that set into three mini sets. CLUSTER SETSTo perform a Cluster Set: Take a weight you have previously plateaued at and break that set into three mini sets.

Clusters sets are an amazing tool for shocking your body into new gains and out of the monotony of your straight sets. Make sure to rack the barbell after each set. The following is an example of a Barbell Back Squat 3-Rep Cluster Set:Mobility and Core Stability Warm-Up Walking Lunge with Rotation - 3 sets of 12 reps each leg Physioball Front Plank Circles - 3 sets of 3045 seconds Medicine Ball Thoracic Extension - 3 sets of 6 deep breaths Alternate Leg Raise - 3 sets of 10 reps each leg Barbell Back Squat Warm-Up Sets Set 1: 5 reps at 95 lbs. Set 2: 5 reps at 135 lbs. Set 3: 3 reps at 185 lbs. Set 4: 3 reps at 225 lbs.

Set 5: 2 reps at 255 lbs. Barbell Back Squat Cluster Set Cluster Set 1: 3 reps at 275 lbs. Rack the bar and rest 1015 seconds (or take 35 deep breaths) Cluster Set 2: 3 reps at 275 lbs. Repeat the above 23 times PRE-EXHAUST SETSTo perform a Pre-Exhaust Set: Simply put, perform an isolation exercise first in your workout. This fires up underactive or plateaued muscles by breaking the rules. Machine-based isometric exercises are my favorite choice for the easy set-up and proximity to the compound exercise machines in a standard gym.

Pre-Exhaust Sets can also be performed with free weights. The following are examples of Pre-Exhaust Sets in a standard workout:Pre-Exhaust Set (Machine) Super Set the following exercises: Pre-Exhaust Set 1: Machine Leg Extension - 34 sets of 1215 reps Strength Set 1: Machine Leg Press or Hack Squat - 34 sets of 68 reps Pre-Exhaust Set (Free Weight) Super Set the following exercises: Pre-Exhaust Set 1: Backward Sled Pull - 34 sets of 20 yards Strength Set 1: Barbell Front Squat - 34 sets of 46 reps

Position your front foot a thumbs-up distance from the wall or power rack. Drive your front knee towards the wall left (over the big toe), center, and right (over the pinkie toe) while keeping your heel flat. Toes Up PVC/Barbell RDL Elevate your toes (as though onto a lifting platform) and push your hips back. As you do so, lower the PVC or barbell like you would during an RDL. Rotate your toes in, out, and neutral every 2 reps. HIPSLunge Yoga Rotations Get into a lunge position.

Place the opposite hand from your front knee on the floor. Place the same fist as the front knee on your temple. Hold a lunge position while you rotate your elbow up to the ceiling and down to the floor. Linear Banded Lunge Active Stretch Securely anchor a band to a power rack. Step into the other end and loop it around your hips, right at the bottom of your glutes. Facing towards the anchor, get into a split squat position.

Activate your glutes on the band side and slowly push your hips forward for an even greater stretch. Lateral Banded Lunge Active Stretch Securely anchor a band to a power rack. Step into the other end and loop it around your hips, right at around your mid-thigh. Facing perpendicular from the anchor, get into a split squat position. Place the opposite hand (from the front foot) on the floor next to your front foot and reach with the other arm to the ceiling, rotating through the mid-spine. Couch Stretch Start on all fours in front of a wall.

Bend a knee and place it at the base of the wall with your shin flat against the wall. Pull your other knee up into a split squat position. Kneel tall and activate your glutes on the same side as the shin on the wall.