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My New 4-Day Split

new-brighton-1239724_1280

Normally, today I'd do my deadlift routine. But my low back is super sore, so I'm going to hit upper back, chest, and delts.

You?

Oh, yeah, I'm switching from my very-effective-in-my-younger-days 3-day split to a 4-day split. Here's what that looks like:

  • Monday: Back, chest, and delts
  • Tuesday: Legs and arms
  • Wednesday: Work on a lagging body part OR take a day of rest from resistance training and just ride the bike
  • Thursday: Back, chest, and delts
  • Friday: Deadlifts (I know, not a body part-focused workout – but it is: I'm hitting quads, low back, and traps with HEAVY weights for 3-5 rep sets, building in weight until I can't do even 3 reps)

What's your weight routine look like?

Let me know – just hit reply.

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2

Buidling Big Thighs Like Tom Platz

Want Big Thighs? Here's Your Guide

To build big thighs, you've got to squat. BIG. You don't need a lot of sets, but you do need a lot of reps. With as heavy weight as possible. You should really be heaving when you're done with each set.

Tom Platz legs

Best legs ever?

Building massive thighs also means training with variety, especially in terms of sets and reps. Your exercises will stay the same, for the most part.

Here's a typical weight training program:

  • Pre-exhaust the quadriceps with Leg Extensions. Follow up immediately with heavy squats. Do 4 sets of 15 reps of both extensions and squats.
  • Follow up with Leg Presses. These build big quads and hamstrings. You can really isolate the quads with this one. Do 3 sets of 10, using a LOT of weight
  • Leg curls. Do 4 sets of 20 reps.

You can vary your training by doing a week of just squats. Try for 7 sets of 20 reps. Couple this with stiff-legged deadlifts to work the hamstrings. This is a very simple program for building tremendous upper leg mass.


Image source: http://www.gym-talk.com/tom-platz-leg-workout/

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