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**FREE** Tips for Optimal Pre-Workout Nutrition

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TheNauseaLegRoutineLegWorkoutfor
Mass
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PostExhaustionRoutine

Thisroutineistheoppositeofthepreexhaustion
routineArthurJonesrecommendedinoneofhis
NautilusBulletinbooksfortheyoungesteverMr.
America,CaseyViator.
Arthurwouldhavehisfamoustraineedolegextensions,followedbylegpresses,andfinishoffwithbacksquats.This
routinewassupposedlyresponsibleforthegrowthofyoungCaseyslegs.UnbeknownsttoJones,though,Viatorwould
getonabikeandsneakoutoftheNautiluscompoundsothathecouldgotothelocaltowngymtosqueezeoutafew Page 1 / 5
routinewassupposedlyresponsibleforthegrowthofyoungCaseyslegs.UnbeknownsttoJones,though,Viatorwould
getonabikeandsneakoutoftheNautiluscompoundsothathecouldgotothelocaltowngymtosqueezeoutafew
extrasets.

Mypostexhaustionroutineissetupsothatthemostneurologicallydemandingexerciseisdonefirstinsteadoflast
(whichmakesperfectsense,ifyouthinkaboutit).Secondly,Ivarytherepsandtempoofeachexercise.Theideaisto
knockoffasmanymotorunitsfromthemotorunitpoolaspossible.
Hereisagreatroutinetobuildsize

LegWorkoutforMassRoutine
A1FrontSquats:1setof46reps,usinga32X0tempo.Rest10seconds,moveontoA2
A2BarbellHackSquats:1setof6to8reps,usinga5010tempo,rest10seconds,movetoA2
A345DegreeLegPresses:1setof12to15reps,usinga2010tempo.Rest3minutes,repeatthecycle4
moretimes

Dothisroutineforsixworkouts,workinglegsonceeveryfourorfivedays.

Someexercisesexplanations
A2BarbellHackSquat
ThisexercisewasbroughttothebodybuildingworldbyRussianwrestlerGeorgesHackenschmidt.Georgeshadsought
todevelopanisolationexerciseforthequadriceps,andsucceeded.However,inHackenschmidtsheyday,exercise
machineswerentexactlycommonplace.Georgesinventedtheexercisewithabarbellinmind,andthesocalledHack
SquatMachinewasntdevelopeduntilyearslater.

InordertoperformatrueBarbellHackSquat,youneedabarbellandanadjustableracksoyoucanplacethebarbellat
anoptimalheightforpickingupandrackingthebar.Yourheelsshouldbeelevatedbyatleastatwobyfoursothatyou
cansquatwithastraightbackandyourhipswillbeunderyourshouldersinthebottomposition(Iprefertousea
wedgedboardinsteadofatwobyfoursothattheexerciseismorecomfortableforthearches,butatwobyfourwill
do).

Setthetwobyfourinthemiddleofthepowerrack.Setabarbellontheracksothatitisaboutfourtosixincheslower
thanyourglutealline.Standingwithyourbacktothebar,grabthebarbell,preferablywithstraps.

Walkforwarduntilyourheelsrestontheboard.Initiatethesquattingmotionbyallowingyourkneestotravelasfar
forwardaspossible,withoutallowingyourglutestomoveback.Keepaslightarchinthelowerback.Onceyourknees
havegoneasfarforwardaspossible,loweryourhipstothebottompositionofthesquat.Besuretokeepyourback
uprightbypushingthebottomofyoursternumup.Dontallowtheshoulderstoroundforward,andbecertainyourhips
areunderyourshouldersinthebottomposition.

A345DegreeLegPresses
Forthoseofyouwhoarefamiliarwithmytrainingconcepts,youknowImnotabigfanofthelegpressmachineasit
buildsnonfunctionalstrength.However,sincethefocusofthisarticleishypertrophyandnotnecessarilyfunctional
Page 2 / 5
strength,Immorethanwillingtomakeanexception.
buildsnonfunctionalstrength.However,sincethefocusofthisarticleishypertrophyandnotnecessarilyfunctional
strength,Immorethanwillingtomakeanexception.

Inthiscase,mybestpickforalegpressistheCybexSquatPressUnit.Thisdevicereducesspinecompressiontoa
minimum.IalsoliketheseatedlegpressthatsmadebyAtlantis.However,ifyourgymdoesntcarryeitheroneofthese
piecesofequipment,usethestandard45degreelegpresses.

Idontthinkitsnecessarytodescribehowtodoalegpress,butkeepinmindthatwhenyouextendthehipsandknees,
makesuretokeepthetensiononthethighsbygoingto95%ofkneelockout.And,topreventanydizziness,makesure
youbreatheinduringtheeccentriccontractionandexhaleontheconcentriccontraction.Again,thekeyistokeepthe
tensiononthemuscleatalltimes.

Adetailtopayattentionto
Pleasefollowthetempoprescribedgenerally,whentraineesgothroughthisexcruciatingroutine,theytendtostart
gettingsloppyaboutthetempobythetimetheygettothisexercise.Irecommendthatyouguesslightandcompleteall
therepsratherthatgoingtooheavyandenduplookinglikeapenguinhavinganepilepticfit.

Bythetimeyouwalk/wobbleoffthislegpress,youllprobablyfeelquitenauseated.Thatsquitenormalbecauseofthe
highlactatelevelsyoullhavegenerated.Thegoodnewsisthathighlevelsofheatshockproteinarelinkedtohighlevels
ofgrowthhormone.

Whenyouvegonethroughthegiantsetfourtimes,gooutside,lieflatontheconcrete,andwatchsomeantsprocreate
untilyoufeelwellenoughtogohome.

Dothisroutineforsixworkouts,workinglegsonceeveryfourorfivedays.

Conclusion
Keepinmindthatthisroutineisverydemandingphysiologicallyandpsychologically.Makesureyoudonteatanything
morethanalightmealwithintwohoursbeforedoingthisgruelingroutineoryourpreworkoutmealwillendup
redecoratingthegymfloorfasterthanBillClintoncanmodifythetasteofhiscigars.Expecttogetquitenauseatedfrom
thisroutine(notthecigarroutinethelegroutine).
Makesurethatallweightsarepresetsothatyoudontinadvertentlygetsomeextrarestbyscrewingaroundwiththe
poundages.

Averygruelingroutinewithfastresults,

Enjoy,

CoachCharlesR.Poliquin

TAGGED UNDER:
45 DEGREE LEG PRESS, BACK SQUATS, BARBELL HACK SQUATS, EXTRA SETS, FRONT
SQUATS, FUNCTIONAL STRENGTH, GIANT SET, GROWTH, GROWTH HORMONE, HACK Page 3 / 5
SQUAT MACHINE, HYPERTROPHY, ISOLATION EXERCISE, LEG EXTENSIONS, LEG
 TAGGED UNDER:
45 DEGREE LEG PRESS, BACK SQUATS, BARBELL HACK SQUATS, EXTRA SETS, FRONT
SQUATS, FUNCTIONAL STRENGTH, GIANT SET, GROWTH, GROWTH HORMONE, HACK
SQUAT MACHINE, HYPERTROPHY, ISOLATION EXERCISE, LEG EXTENSIONS, LEG
PRESSES, LEG WORKOUT, LEG WORKOUT FOR MASS, LOWER BODY, MASS, MOTOR
UNITS, MOTOR-UNIT POOL, NAUSEA, NAUSEATING, NEUROLOGICALLY DEMANDING,
PERFORMANCE, PRE EXHASUTION, PSOT EXHAUSTION, REPS, STRENGTH AND
POWER, TEMPO, WEDGED BOARD, WORKOUTS

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