Justin Shier's Mass Building Leg Workout
Build big legs like Justin by using these training tips to get the most out of every leg exercise in this workout.
During the leg extension, keep your feet flexed like you’re trying to touch your toes to your shin. Next, explode with the weight up and contract your quads as hard as possible before bringing the weight back down for a slow and controlled 2-3 second negative with a brief pause at the bottom. Do 6-7 reps per set to feel the weight out as you get to your working weight. Once at your working weight, take the set to complete failure at 10-15 reps.
Seated Hamstring Curl
For this seated leg extension, sit up tall with your lower back flat on the pad with no arch. This eliminates your back from arching and prevents you from engaging your glutes and lower back to move the weight as you get tired. Pull your heels explosively towards your butt and contract your hamstrings as hard as possible. Next, relax your hamstrings and control the weight back for a 2-3 second count. Once at the top, briefly pause to eliminate momentum before completing the next rep. Work up in weight each set and take the last set to failure at 15-20 reps.
Set feet shoulder distance apart and low on the platform. To begin, straighten your legs, lifting the platform off of the safeties. In a controlled manner, bring the weight down so that your knees almost touch your chest at the bottom. Next, drive the weight up, contracting your quads as hard as possible. Work your way up in weight each set doing 2-3 rep sets to feel the weight. Once at you working weight, take the last set to failure between 15-20 reps.
Single-Leg Leg Press
Next, drop the weight down and set one foot in the middle of the platform. To begin, straighten your legs, lifting the platform off of the safeties. In a controlled manner, bring the weight down so your knee almost touches your chest at the bottom. Next, drive the weight up, contracting your quads as hard as possible. Work your way up in weight each set doing 2-3 rep sets to feel the weight. Once at your working weight, take the last set to failure between 15-20 reps per leg.
Lying Hamstring Curl
For lying hamstring curls, lay flat on your stomach on the pad. Make sure you push your hips into the pad and contract your glutes. This will eliminate your ability to bend at the hip and cause a more intense contraction in your hamstrings. Work your way up in weight each set. Take the last set to failure at 15-20 reps.
Set legs to shoulder distance apart with feet at the mid to lower portion of the platform. Unrack the weight and bring the weight down for a 3-second negative. Pause at the bottom for 1 second before exploding up. Do 2-3 rep feeler sets until reaching your working weight. Take the last set to complete failure at 10-12 reps.
This is a cluster set. You will pick a weight where you will hit failure between 15-20 reps. Once you hit failure, rest for 15 seconds and then complete as many reps as possible until you reach failure again. Repeat another 15-second rest period and then go to failure one last time.