M (20)

JUNE 2016 MUSCLE & FITNESS 101

if you train only three or four days per week, full-body
training may work better for you. “If you do one or two
leg exercises per workout, you’re essentially splitting
up the same amount you do on a leg day over a week.”
If you choose to do both conventional back squats and
deadlifts, try to keep them separated by at least two
full days. Performing one lift on Monday and the other
on Friday will go a long way toward preserving over-
training and overuse injuries.
Eastern Bloc training cycles that have you squatting
multiple times per week have come back into vogue,
promising that the regular practice will fine-tune your
squatting and build strength fast. Bruno doesn’t dispute
that they work, but questions the overall cost of doing
business. “I think those kinds of programs are very
dangerous for the masses. If you’re not a natural lifter,
it can be too much.”
As for how to set up a leg day, Bruno likes to begin with
single-leg work. When you’re fresh, it’s easier to keep
your balance. “It also functions as a pre-exhaust,” he says.
If you squat later in the workout, “your lower back is
fresh, but your legs are a little tired so your back isn’t the
limiting factor. I do front squats or squats at the end of
the session. You may not be able to squat as much that
way, but your legs are getting a better workout.”

Trap-bar deadlift

Stand in the centre of the bar

with feet hip-width apart and

bend your hips back to grasp

the handles in the centre. Take

a deep breath and brace your

abs. Drop your hips and point

your chest forward as you drive

your heels into the floor and

extend your hips to lockout.

Sample leg day

Option A

This routine is perfect for a guy who’s

short on time and wants to maximise

leg muscle. Squats are placed at the

end so any weakness in the lower

back or core doesn’t cause form to

break down until the quads are fully

stimulated.

EXERCISE SETS REPS

Bulgarian split squat 3 8–12

Swiss ball leg curl 3 6–10

Front squat* 5 5–8

*Pause two seconds at the bottom

of each rep.

Sample leg day

Option B

This workout is ideal for gaining

strength and muscle size in a more

experienced, well-conditioned lifter.

Glute-ham raises warm up the hips

and knees for the deadlifts to come.

Notice a hamstring exercise ends the

workout as well, allowing them to be

trained for a maximum stretch (stiff-

leg deadlift), safely, when they’re

thoroughly pumped with blood.

EXERCISE SETS REPS

Glute-ham raise 4 8–15

Trap-bar ddeadlift 3 5–8

Split squat 28 *

Leg press 130 **

Stiff-leg deadlift 310

*Performed as 1½ reps.

**Don’t lock out your knees;

keep tension on the quads.

Do more overall

volume of

hamstring and

glute exercises

than quad

moves in your

program. This

will prevent

a muscle

imbalance

between hams

and quads

that can injure

your knees.

To p

leg

tip

LEG TRAINING