If your leg training hasn’t been all it is cracked up to be lately, it might be time to bump up the volume as far as your training sets go. You can work to increase your intensity on a fewer number of sets. But if it’s not happening, it’s just not happening. You would be best served to use more sets and find greater intensity as a result of prolonged blood flow to the muscle groups. Then, you will be able to cut back the sets and find ways to match this same blood volume. Here is a 3-set leg routine which will allow you to saturate the legs with blood in a way you have never done before!

Leg Extensions

Starting with this movement is imperative with the big day you have ahead. Today, you’re not trying to set any squat number records, nor impress your gym buddies with the amount of poundage that you are moving. Instead, you should be focused upon knocking out a series of efficient, productive sets with minimal rest in between. Five sets of leg extensions in rapid succession should start your day!

Hack Squats*

You should be giving yourself a solid 5 sets on this movement, with a bit more rest in between the sets than you used with leg presses. Focus upon stopping at parallel. Your knee joints will suffer and the muscle gains found going below parallel will be minimal. Plus, you still have 20 sets remaining, and need to conserve your resources. Keep the rep range around 8 to 12.

Leg Presses

This is the final heavy movement of the day, and one that you will want to take very seriously. Knock out four sets with the weight in the 6 to 12 range. Focus on controlling the weight, using about 70% of your maximum weight. Flex the legs throughout each repetition. After this, it’s all light weight blood work!

Leg Adductors & Abductors

Superset six sets apiece between the leg adductor and abductor machines. Work with those around you in the gym to ensure this won’t be a problem, then just focus upon hitting the various areas of the hips and quadriceps. Don’t worry if you’re not surrounded by bodybuilders when using these machines. While they catch a lot of flak from macho lifting types, these two movements are very popular with professional bodybuilders seeking to pull the rivets out of their quads. They use them, and so should you!

Leg Extensions

This is the way to finish your day. You are going to have a problem supporting or controlling any weight at this point in your training. Therefore your best bet is to focus upon flexing and feeling the legs as they become pumped to the point where they no longer function in moving the weight. Three to five sets of this movement – whatever your legs can handle at this point – should be more than adequate.

*Standard Squats can be used in place of hack squats. With this high volume of leg training for the quadriceps specifically, you are going to want to utilize as many machine movements as possible, as your balance and control of the weight may be compromised.

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