In this article, we will discuss a comprehensive leg workout routine to maximize muscle growth during the off-season. The workout focuses on increasing the size and strength of the hamstrings and quads, and is perfect for those who have recently won their pro card or competed in a bodybuilding show.

Starting with Hamstring Focused Exercises

• Begin your workout with straight leg deadlifts to target hamstrings without putting too much strain on the lower back.
• Keep the movement slow and controlled, focusing on maintaining tension in the hamstrings and not letting your lower back round at the bottom of the movement.
• Limit heavy sets to 6-7 reps, as this is a taxing movement for the erectors and can lead to fatigue if overdone.

Switching to Quad Focused Exercises

• Transition to quad exercises, such as the Arsenal pendulum squat, which focuses on stacking joints for optimal force production.
• Keep your chest up and maintain tension in the quads by ensuring your toes and knees are aligned and your heels are firmly pressed into the ground.
• Complete 2-3 sets, depending on your individual recovery and training schedule.

Leg Press Myo-Rep Sets

• Finish the workout with leg press myo-rep sets, which consist of an initial set of 10-15 reps, followed by two additional sets with shorter rest periods in between.
• Focus on maintaining control throughout the movement, pushing through your heels and keeping your upper body stable.
• Perform a total of three myo-rep sets to maximize muscle growth and cap off an intense leg workout.

Conclusion

In summary, this off-season leg workout routine focuses on targeting hamstrings and quads for maximum muscle growth. By starting with hamstring-focused exercises, transitioning to quad-focused movements, and finishing with leg press myo-rep sets, you can effectively increase the size and strength of your legs during the off-season. Remember to maintain proper form, control, and tension throughout each exercise for the best results.