Quad buster: build more powerful thighs in less time using a time-tested strategy called pre-exhaustion

Men's Fitness, Sept, 2003 by Bobby Lee

If you're one of the few who look forward to leg training at the gym, you're either:

a) A closet masochist who revels in pain

b) Genetically blessed with turkey-drumstick legs and comparable strength

c) Our managing editor, Dean

d) All of the above

But if you're like most guys and don't fall into any of the above categories, you probably look forward to leg day with as much enthusiasm as you do the next Sandra Bullock cinematic fiasco. And why would you? Much like Bullock's blockbusters, leg training is a test of physical endurance and mental stamina.

While there's no getting around the ... umm, discomfort that a good leg workout can give you, that doesn't mean it should take an hour to get through. Using this classic leg routine that utilizes pre-exhaustion, a good "thigh fry" shouldn't take more than 15 minutes.

THE DRILL

The following quadriceps workout makes use of the pre-exhaustion principle by pairing leg extensions with leg presses. Leg extensions isolate and exhaust the quadriceps. Leg presses then further exhaust the quadriceps by making use of the glutes and hamstrings to assist the quads in pressing the weight. This technique enables you to involve more muscle during the workout.

Perform the first set and follow it immediately with the second set. Rest 30 seconds and do another set of extensions and presses. For those more experienced at leg training, or with more time, cycle through the extensions and presses for three or four total sets of each.

PRE-EXHAUSTION

The strategy behind the pre-exhaustion principle is to "pre-exhaust" the muscle or muscles you are trying to work by first performing a single-joint exercise that fatigues the targeted muscle. The first exercise is followed quickly (no rest) by a second multijoint exercise that targets the same muscle while tapping surrounding muscles for assistance. The surrounding muscles help work the pre-fatigued muscle past its normal state of exhaustion, resulting in significant strength and muscle gains.

WORKOUT BOX

EXERCISE        SETS   REPS

Leg extension   2-4    8-12
Leg press       2-4    8-12