[quote]lboro21 wrote:You should be able to plan this yourself -it’s easy enough to understand the shoulder growth factor workout, and once you’ve seen the back growth factor workout it’s quite a common theme…
…mechanical drop sets at a higher rep range. Let each complex focus on a different area of the legs (quad focused/hammy focused)
I’m thinking of running a growth factor day for arms!
Correct, what we do is 2-3 mechanical drop sets using compound movements followed by one or two supersets using isolation work.
Here are 3 mechanical drop sets that we use.
- Front squat heels elevated/Goodmorning/Back squat
*NOTE: we are now doing the GM first.
- Romanian deadlift/Sumo deadlift/conventional deadlift
- Goblet squat/KB swing/KB squat (could also be KB lunges)
Right now we are focusing on hamstrings so the superset we use is:
1.1 Lying leg curl extended set:
8-10 reps / rest 10 sec / reps to failure (same weight) / drop weight and again 6-8 reps / rest 10 sec /reps to failure (same weight)
No rest, move on to …
1.2 Leg press feet high on platform (only heels are on the platform)