{"id":477,"date":"2014-01-08T17:16:41","date_gmt":"2014-01-08T17:16:41","guid":{"rendered":"https:\/\/www.mvp-athletics.com\/blog\/?p=477"},"modified":"2016-07-27T20:42:35","modified_gmt":"2016-07-27T20:42:35","slug":"heavy-hamstringcalves-with-lite-quadriceps-january-7-2014","status":"publish","type":"post","link":"https:\/\/www.mvp-athletics.com\/blog\/?p=477","title":{"rendered":"Heavy Hamstring\/Calves with Lite Quadriceps – January 7, 2014"},"content":{"rendered":"

Heavy hamstring\/calves with lite Quadriceps – January 7, 2014<\/strong><\/p>\n

Warmup<\/strong>
\n\u2022 Laying hamstring curls 2×15<\/p>\n

Working<\/strong>
\n\u2022 Laying hamstring curls 6×8-12
\n– Superset: Seated Leg extensions 4×12<\/em>
\n\u2022 Dumbbell Stiff-legged Deadlifts 5×10
\n\u2022 Leg press (close-foot stance to work outer quad sweep) 5×15-20
\n– Superset: Calf Extensions (leg press) 5×20 (heavy weight; 6plates each side)<\/em>
\n\u2022 Calf Extensions (leg press, wider foot stance this time) 5×25; 3 plates each side now
\n– Superset: Leg Extensions 5×10; slow reps, hard contractions at the top of each rep; push the blood as hard as you can into the muscle to finish it off. <\/em><\/p>\n

*notes:<\/strong>
\n– I was going to add single legged h curls, but the machine was out of commission.
\n– When I train calves, I do high-reps with mild to heavy weight. I aim for 200-300reps minimum in total.<\/p>\n

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