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Question… This may spark a debate, but I’m genuinely curious what you guys think. High reps - how many reps are the max reps you do in one set? - is there a number you don’t go above? - do you believe there is a max number when you should stop? I have my opinion, but I’m curious to hear what you think.
Question… This may spark a debate, but I’m genuinely curious what you guys think. High reps - how many reps are the max reps you do in one set? - is there a number you don’t go above? - do you believe there is a max number when you should stop? I have my opinion, but I’m curious to hear what you think.
Standard micd up leg day
Standard micd up leg day
Ergonomic precision, targeted burn. IFBB Pro Daniel Goss Panatta Seated Leg Curl RYAN SHERWOOD FITNESS
Ergonomic precision, targeted burn. IFBB Pro Daniel Goss Panatta Seated Leg Curl RYAN SHERWOOD FITNESS
My low volume leg day you probably shouldn’t do unless your legs grow easily 🤷‍♂️
My low volume leg day you probably shouldn’t do unless your legs grow easily 🤷‍♂️
Your legs aren’t weak… your training is. 1. 45° Hip Extension (Hamstring Bias) Most turn this into a lower back movement—this is not. Set the pad low on your quads, lock your torso in, and hinge through the hips. Drive through the hamstrings and glutes—not the lower back. Stay slow, controlled, and intentional. 2–3 sets | 12–15 reps 2. Leg Extension (Controlled Execution) Stop swinging the stack. Control the lift, squeeze hard at the top, and own the negative on the way down. Maintain constant tension—no locking out, no dropping the weight. Your quads don’t need more weight… they need more control. 3 sets | 12–15 reps 3. Single-Leg Leg Press (Low Foot Placement) Drop your foot lower on the platform and train one leg at a time. Drive through the midfoot, allow the knee to track forward, and stay in control. No bouncing, no shifting—just pure quad tension. Unilateral work exposes weaknesses and builds real balance. 3 sets | 8–12 reps 4. Hack Squat (Low Foot Placement) Bring your feet lower on the platform and stay upright. Let the knees travel forward, control the descent, and keep constant tension. Avoid locking out—keep the quads working the entire set. 2–3 sets | 16–20 reps 5. 45° Leg Press (Low Foot Placement, Wide Stance) Set your feet low with a slightly wider stance. Drive the knees outward, stay heavy through the midfoot, and control the depth. Targets the quads while bringing in the adductors for complete leg development. 3 sets | 12–15 reps 6. Seated Leg Curl (Controlled Execution) Slow it down. Lock your hips in, curl with control, and squeeze hard at the bottom. Own the negative—don’t let the weight pull you back. 3 sets | 8–12 reps 7. 45° Leg Press Calf Raise Full stretch at the bottom. Full contraction at the top. Press through the balls of your feet, control every inch, and pause at the peak. No bouncing, no half reps—just constant tension. 3 sets | 12–15 reps 8. Seated Tibialis Raise (Plate-Loaded) Everyone trains calves—but ignores the front. Lock your foot in and lift your toes with control. Slow reps, constant tension, no momentum. 3 sets | 12–15 reps @bodybuildingcom — link in bio. KIM10 = 10% off.”
Your legs aren’t weak… your training is. 1. 45° Hip Extension (Hamstring Bias) Most turn this into a lower back movement—this is not. Set the pad low on your quads, lock your torso in, and hinge through the hips. Drive through the hamstrings and glutes—not the lower back. Stay slow, controlled, and intentional. 2–3 sets | 12–15 reps 2. Leg Extension (Controlled Execution) Stop swinging the stack. Control the lift, squeeze hard at the top, and own the negative on the way down. Maintain constant tension—no locking out, no dropping the weight. Your quads don’t need more weight… they need more control. 3 sets | 12–15 reps 3. Single-Leg Leg Press (Low Foot Placement) Drop your foot lower on the platform and train one leg at a time. Drive through the midfoot, allow the knee to track forward, and stay in control. No bouncing, no shifting—just pure quad tension. Unilateral work exposes weaknesses and builds real balance. 3 sets | 8–12 reps 4. Hack Squat (Low Foot Placement) Bring your feet lower on the platform and stay upright. Let the knees travel forward, control the descent, and keep constant tension. Avoid locking out—keep the quads working the entire set. 2–3 sets | 16–20 reps 5. 45° Leg Press (Low Foot Placement, Wide Stance) Set your feet low with a slightly wider stance. Drive the knees outward, stay heavy through the midfoot, and control the depth. Targets the quads while bringing in the adductors for complete leg development. 3 sets | 12–15 reps 6. Seated Leg Curl (Controlled Execution) Slow it down. Lock your hips in, curl with control, and squeeze hard at the bottom. Own the negative—don’t let the weight pull you back. 3 sets | 8–12 reps 7. 45° Leg Press Calf Raise Full stretch at the bottom. Full contraction at the top. Press through the balls of your feet, control every inch, and pause at the peak. No bouncing, no half reps—just constant tension. 3 sets | 12–15 reps 8. Seated Tibialis Raise (Plate-Loaded) Everyone trains calves—but ignores the front. Lock your foot in and lift your toes with control. Slow reps, constant tension, no momentum. 3 sets | 12–15 reps @bodybuildingcom — link in bio. KIM10 = 10% off.”
The pump was lethal
The pump was lethal
Leg extensions optimised ✊🏼
Leg extensions optimised ✊🏼
You only need 1 hour…
You only need 1 hour…
Legs are thoroughly fricked ✅
Legs are thoroughly fricked ✅
Quad focused day - 5 PPS on Hack (banded). Feels great hitting legs again. Post show pumps should be illegal. Quad Focus: Quad extension: 3 × 10-12 Hack squat: 2 × 6-10 Leg press: 2 × 10-12 Lying ham curl 3 x 10-12 Hyper ext. pulling from hams: 2 × 10-12 Adductors: 3 × 12-15 Calves: 3 × 12-15
Quad focused day - 5 PPS on Hack (banded). Feels great hitting legs again. Post show pumps should be illegal. Quad Focus: Quad extension: 3 × 10-12 Hack squat: 2 × 6-10 Leg press: 2 × 10-12 Lying ham curl 3 x 10-12 Hyper ext. pulling from hams: 2 × 10-12 Adductors: 3 × 12-15 Calves: 3 × 12-15
It’s leg day, let’s go!
It’s leg day, let’s go!
Structural dominance, pure hip extension. IFBB Pro Daniel Goss Pendulum Rogers Hip Press RYAN SHERWOOD FITNESS
Structural dominance, pure hip extension. IFBB Pro Daniel Goss Pendulum Rogers Hip Press RYAN SHERWOOD FITNESS
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