We’ve been looking at Dorian Yate’s ‘Blood and Guts’ workouts to see how the IFBB pro gets his famously huge body. This time we’ll be looking at his intense leg workout that will build you powerful and explosive wheels.
Watch the Video Below for this Awesome Workout:
Before this workout, start with stretches to make sure you don’t injure your legs – take some time on the mats to get a stretch going in each direction and to get the blood pumping there. This will also ensure maximum performance and strength throughout the lifts. Through the duration of the following workout you’ll be using warm up sets of 10-12 reps to failure, followed after a one minute break with working sets of 6-8 reps. Keep the rests short, and drop the weights if necessary. There’s no place for ego in bodybuilding!
Leg Extension: 2 Warm Up Sets, 1 Working Set
Here you will be using the leg extension resistance machine which will help you to warm up the quadriceps. Gradually increase weight through the three sets.
Leg Presses: 2 Warm Up Sets
The leg press is a compound movement that will force you to use the hamstrings, quads, thighs and calves all in unison. This is a great way to get that functional strength going ready for the subsequent exercises.
Hack Squat: 2 Warm Up Sets, 1 Working Set
The hack squat is a resistance machine exercise again that works similarly to the leg press but challenges you to move yourself rather than the weight at an angle. This will further work the same muscles as the leg presses, but from a different angle in order to get that burn going. Get nice and low on the machine but be careful with your knees. Take a five minute break now.
Seated Hamstring Curl: 1 Warm Up Set, 1 Working Set
At this point you will have well and truly worked the quads, now it’s time to look at the reverse side of the leg. The hamstring curl is the ‘bicep curl’ of the legs and will focus on your hamstrings in the same way the extensions hit your quads.
Stiff Legged Deadlits: 1 Warm Up Set, 1 Working Set
For this exercise, lean forward (no further than 50 degrees) holding a barbell, but avoid bending your legs. Now you’re going to use your hamstrings as a lever in order to straighten your back and lift the weight. This is a complex move and an important one to get right, so ask someone in your gym if you’re not sure of the movement.
Calf Press: 3 Rest-Pause Sets to Failure
Finally we’re going to blast the calves with one last exercise for the calves. Rest pause means that you will take a slight pause in the middle of each set. This will allow you to use a heavier weight and more repetitions while at the same time forcing you to lift from ‘cold’ multiple times. You’ll find that if you do this correctly it’s more than enough to completely work the calves in just a single workout.