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    Julian Smith The Quadguy Ultimate Leg Trainer Advanced

    Uploaded by

    batista587
    This document defines various exercise techniques and set/rep schemes including: time under tension ratios that describe the speed of the negative and positive portions of a lift; drop sets where the weight is lowered for the final set of a exercise; supersets where two exercises are performed back-to-back with no rest between; and recommended rest periods between sets and workouts to allow for muscle recovery. Common abbreviations for exercises and guidelines for stance are also provided.

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    Julian Smith The Quadguy Ultimate Leg Trainer Advanced

    Uploaded by

    batista587
    492 views36 pages
    This document defines various exercise techniques and set/rep schemes including: time under tension ratios that describe the speed of the negative and positive portions of a lift; drop sets where the weight is lowered for the final set of a exercise; supersets where two exercises are performed back-to-back with no rest between; and recommended rest periods between sets and workouts to allow for muscle recovery. Common abbreviations for exercises and guidelines for stance are also provided.

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    Julian_Smith_The_Quadguy_Ultimate_Leg_Trainer_Advanced

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    This document defines various exercise techniques and set/rep schemes including: time under tension ratios that describe the speed of the negative and positive portions of a lift; drop sets where the weight is lowered for the final set of a exercise; supersets where two exercises are performed back-to-back with no rest between; and recommended rest periods between sets and workouts to allow for muscle recovery. Common abbreviations for exercises and guidelines for stance are also provided.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    492 views36 pages

    Julian Smith The Quadguy Ultimate Leg Trainer Advanced

    Uploaded by

    batista587
    This document defines various exercise techniques and set/rep schemes including: time under tension ratios that describe the speed of the negative and positive portions of a lift; drop sets where the weight is lowered for the final set of a exercise; supersets where two exercises are performed back-to-back with no rest between; and recommended rest periods between sets and workouts to allow for muscle recovery. Common abbreviations for exercises and guidelines for stance are also provided.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 36

    R

    Time Under Tension Ratios


    Negative occurs when the muscle
    lengthens

    Positive occurs when the muscle


    shortens or contracts

    Negative:Pause:Positive:Pause
    example: 4 sets 10 (4:0:1:0)

    4 seconds on the negative:


    0 second pause on stretch:
    1 second on the positive:
    1 second pause on the contraction

    Drop Set
    example 12,10,8 drop 6
    Set 1 = 12 reps,
    Set 2 = 10 reps,
    Set 3 = 8 reps then drop to a lighter
    weight and complete 6 reps within the
    same set, no rest

    Superset or Compound Set


    example: 4 sets 10/15, 10/15, 10/15
    Complete 10 reps of the first
    exercise, then 15 of the following
    exercise within the same set, no rest

    Abbreviations
    DB = Dumbbell
    BB = Barbell
    R
    Failure
    example: 3 sets 10/F, 10/F, 10/F
    This example shows the previous
    superset rule, but the second exercise
    reps would be ‘until failure’

    Rest Between Sets


    As a general rule, 40-60 seconds rest
    between sets
    Keep in mind, my training is based
    100% on the rep ranges I am trying to
    hit. The 40-60 second rest is a
    guideline to keep the pace but your
    priority is to be able to complete the
    required reps in the following set.
    Intensity does not = speed. I’m not
    looking to keep my heart rate up based
    on rest periods. Rest long enough to
    complete the next set.

    Rest Between Workouts


    No less than 3 days between leg
    workouts to allow for adequate
    recovery.

    All hand placement or leg stance is


    neutral or shoulder width unless
    otherwise noted

    Workouts to be completed in order

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