Introduction: A Comprehensive Quad and Ham Workout

In this article, we will discuss an effective quad and hamstring workout routine presented by Mike from Renaissance Periodization, featuring Paul Canoo of Canoo Fitness. This workout is nicknamed “Uranium” and consists of specific exercises to maximize muscle growth and avoid systemic fatigue. We will explore the reasoning behind the exercise order, the importance of rest times, and various techniques to maximize muscle hypertrophy.

Exercise Order: Lying Leg Curls, Leg Press, and Smith Machine Feet Forward Squats

The workout begins with lying leg curls for hamstrings, followed by two quad exercises: leg press and Smith Machine feet forward squats. The reasoning behind starting with hamstrings is to avoid systemic fatigue that can occur if the workout began with the more demanding quad exercises. Lying leg curls do not significantly affect other muscle groups, allowing for optimal quad training afterward.

Rep Range for Lying Leg Curls

• 10 to 20 rep range for this exercise, as it is not suitable for sets of 5 to 10 reps.

Importance of Rest Times between Sets

The purpose of resting between sets is to provide sufficient recovery for another hypertrophy-stimulating set. There are four critical factors to consider when determining rest times:

1. Local muscle recovery: Aim for a minimum of five reps in the next set.
2. Central fatigue: Ensure the nervous system is not limiting your ability to perform another set.
3. Cardiorespiratory fatigue: Allow for proper breathing and lung recovery before starting the next set.
4. Synergist muscle recovery: Ensure that the targeted muscles are the limiting factor in the next set, not other muscles.

Leg Press Technique and Rep Range

The leg press should be performed with a full range of motion and strict technique to target the quads effectively.

• 10 to 20 reps per set, providing a balance of tension, pump, and metabolite stimulus for hypertrophy.
• Depth and proper lower back position are crucial for muscle activation and safety.

Smith Machine Feet Forward Squats: An Effective Quad Specific Exercise

The Smith Machine is a valuable tool for targeting quads specifically, as it allows for a more upright torso and increased knee flexion.

• Perform 5 to 10 reps per set, as higher reps can lead to postural muscle fatigue or cardio limitation.
• This exercise is not a replacement for regular squats but serves as a complementary exercise to focus on quads.

Conclusion: Key Takeaways and Recommendation

In summary, this quad and hamstring workout, known as “Uranium,” emphasizes the importance of exercise order, proper rest times, and exercise techniques to maximize muscle hypertrophy. The workout consists of lying leg curls, leg press, and Smith Machine feet forward squats, with specific rep ranges and techniques for each exercise. To get the most out of this workout, it is recommended to incorporate it into a mesocycle, starting with fewer sets and reps in reserve and progressively increasing intensity over time. Give this workout a try and experience its benefits for your muscle growth journey.