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Shredded Quads
By Karen Sessions NSCA-CPT MsFit
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.
REAL Leg
Cutting Secrets!
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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 Quads
First 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. |
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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.
Rip-up and Define Your Legs!
Training For Shredded Quads
Now 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.
MsFit's Shredded Quads Routine
Warm 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
MsFit
P.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 article should not be
considered as medical advice. You should consult a
physician before starting a fitness program.
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