Intense Leg Workout with Darion Hill: A Comprehensive Guide

In this article, we dive into an extreme leg workout session led by Dr. Mike and Jared Feather, both from Renaissance Periodization, featuring Darion Hill, a bodybuilder who is four weeks out from the North American Bodybuilding Show. We will break down the exercises, explain their benefits, and provide insights into how to perform them effectively. Let’s get started!

Workout Overview

The leg workout, called Neptunium, consists of the following exercises:

• Stiff-legged deadlifts
• Half squats or leg presses
• High bar squats

Stiff-Legged Deadlifts

This exercise targets the hamstrings and provides a significant overload for muscle growth. It involves 2-4 sets of 5-10 reps per set. Make sure to maintain proper form, pushing the hips back and avoiding bending the knees at the end of the movement to achieve the full range of motion.

Half Squats or Leg Presses

Depending on how Darion feels, the workout proceeds with either half squats or leg presses to focus on the quads while minimizing knee irritation. This exercise involves multiple sets with 10-20 reps per set, performed using the rest-pause technique (short breaks between reps).

For leg presses, ensure the entire foot remains on the platform and avoid rounding the back, while still achieving as much depth as possible. This workout uses myo rep sets, meaning sets of 8-10 reps followed by brief rests, and then repeating the process multiple times.

High Bar Squats

Lastly, the workout concludes with a few sets of high bar squats, possibly with a pause, aiming for 10+ reps per set. This exercise completes the leg workout by targeting the quads, hamstrings, and glutes. If the athlete experiences any discomfort, they can switch to the Smith machine to maintain proper form and minimize strain on the lower back.

Intensity and Training with Intent

Throughout the workout, the emphasis is on maintaining intensity and training with intent. This means focusing on quality reps, proper form, and pushing oneself to the limit. It is essential to avoid simply “going through the motions” and instead prioritize intentional, focused training for optimal results.

Conclusion

This intense leg workout led by Dr. Mike and Jared Feather, featuring Darion Hill, showcases the power of training with intent and pushing oneself to the limit. By incorporating stiff-legged deadlifts, half squats or leg presses, and high bar squats, this workout targets all major leg muscles and promotes significant muscle growth. Remember to always prioritize proper form, intensity, and focus to achieve the best results from your training sessions.