jessie mahne
Dabbling in comedy, Muay Thai & communication-related jorbs until one of them kills me.

“Compound drop-set” workout for lower body


When I woke up Monday morning, unable to move every limb due to my workouts over the weekend, I knew I’ve done something magical. If by “magical” you mean “to destroy every [muscle] fiber of my being.”

Therefore, I want to share this magical weightlifting wonder with all of you looking for a sweet way to kick your ass and get ripped. I like to call them “compound drop-sets.”

“compound” set is when you perform two different workouts back-to-back which work the same muscle group. For example, doing bench dips immediately after doing overhead triceps extensions (both work your triceps).

“drop-set” is when you perform a workout with a certain weight, then once you fatigue at that weight, dramatically drop the weight and go until you fatigue, and so on and so on. For example, start with 135lbs on the bar and squat until you can’t squat anymore, then immediately drop the weight to 95lbs and squat until death, then drop to the bar and squat until you can’t anymore.

So, I’ve tried to combine the two types of workouts into one… which wasn’t that brilliant of a discovery, but still something I don’t see everyday (let alone see chicks do everyday). Here’s what I did that brutally KICKED MY ASS:

(Do what tickles your fancy to warm-up for 3 minutes. I like playing around with kettel bells).

Squats

Set 1 – 12 reps with barbell + 25lbs on each side (95lbs)

Set 2 – 24 reps with 2olb dumbbells

Rest 45 seconds & repeat

Calves

 

 

 

 

 

 

 

 

(http://www.greatweightlifting.com/Legs/Leg-Press.html)

Set 1 – 12 reps on “lying leg press” machine with 225lbs on either side

Set 2 – Tippie-toe farmers walks for one minute while holding 45lbs in each hand

Rest 45 seconds & repeat

 

Stiff-leg dead lifts

Set 1 – 12 reps with barbell + 25lbs on each side (95lbs)

Set 2 – 24 reps with 20lb dumbbells

Rest 45s & repeat

 

Lying inner thigh lifts

 

 

 

 

 

(http://www.fitnessmagazine.com/workout/pilates/exercises/5-minute-pilates-workout/?page=3)

12 reps followed immediately by 24 circles (12 each direction (clockwise & counter clockwise))

Rest 45 seconds & repeat

 

Lying outer thigh lifts

(http://www.endbackpain.com/?tag=exercise)

8 reps followed immediately by 16 circles (8 each direction (clockwise & counter clockwise))

Rest 45 seconds & repeat

Calves

(http://www.dummies.com/how-to/content/how-to-do-the-standing-calf-raise.seriesId-101966.html)

Find a surface three inches above the ground (stack weight plates on the ground) and stand so your ankles are off of the plates. Slowing lower and raise yourself via your calves…

20 reps with toes facing forward

20 reps with toes facing inward

20 reps with toes facing outward

Rest 45 seconds & repeat

 

Stretch & foam/medicine (med.) ball roll your legs & back.

-Rolling out your muscles helps with recovery/prevents being SORE AS BALLS afterward.

-Use a foam roll or med. ball (I prefer using a med. ball because of the smaller point therefore putting more pressure on your muscles and “hurts so good,” dare I say) and sit on it while you roll it up and down your hamstrings, then quads, then calves, then outer thigh and finally up and down your spine a few times. It hurts like a mother at first, but once you become stronger and more badass, it won’t.


(http://www.my-physical-therapy-coach.com/ITB-syndrome.html)

Let me know what you think!

(NOTE: I am not a certified personal trainer. I am just merely a meat head).

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