Name: Playbook - Rob Riches - Quads & Calves (Ep 4.2 - Strength)
Uploaded: 2021-06-07T18:32:11.241Z
Duration: 45 min
Description: Quads & Calves (Ep 4.2 - Strength)

Francisco

Welcome to workout #17 of my Lean Muscle Growth Program. As you progress through week 4 of this program you should be aiming to increase the weights your lifting, as well as being introduced to more Training Principles to allow you to shock the muscles.

The focus here is to perform each exercise as a straight set, aiming to increase the resistance for the next set. (If you're unable to, keep a note of all your weights and try to increase it within your next workout). 

The focus throughout this program is to perform each exercise as a straight set, aiming to increase the resistance for the next set. (If you're unable to, keep a note of all your weights and try to increase it within your next workout). 

You'll also see there is cardio included at the end of the program. This can either be performed at the end of this program, or performed separately, usually first thing in the morning before eating so the body will burn fat as fuel.

Your first set is a warm up. Perform at 50% your usual resistance and focus on a slower tempo with an emphasis on squeezing and engaging the muscles at the top of the rep. Don't let the weights touch at the bottom of the rep so as to keep tension on the muscles throughout the full exercise.

Start your second set using a weight that pushes you to reach the desired number of reps. For each set that follows, aim to increase the weight by a small amount.

Sit upright with your chest lifted and shoulders pulled back. Your lower back should be firmly pressed into the bench, and knees inline with the pivot point of the machine.

Grip on to the handles, or underside of the seat to anchor you down as you extend at the knee and raise the foot pad up as high as you can while engaging the muscles in the top of your legs. Pause momentarily as you flex them hard, and lower back under control. Perform first 2 sets with toes extended out, and the last two sets with toes pulled in towards you.

Leg Extensions

Position the bar so that it rests across the front of your shoulders
(It shouldn't be on any bone. Use a barbell pad if more comfortable). Grasp the bar with a shoulder-width overhand grip and keep your elbows under the bar,  pushed as far forwards as you can (this will help keep the bar secure and stable on you throughout the exercise).

Stand with your feet about shoulder width apart and keeping your chest lifted up, squat down while  engaging the abs, and push your hips back and down while taking a big breath in (as though sitting down on a seat behind you). Your knees shouldn't be pushing forwards over your toes. Squat down as low as you can go, stopping when your upper thighs are parallel to the floor.

Return to the top of the rep, keeping your abs pulled in tight, and raising your torso back to an upright position as you exhale, and finish by flexing the legs and glutes.

On set 3, perform a rest-pause for 15 seconds after failure, and achieve a few more reps.

Barbell Front Squat

Hold a dumbbell in each hand (grip facing inwards) with arms at full length. Place your (right) foot onto a bench behind you (laces facing down), and step your other leg forwards enough so that as you lunge down (keeping shoulders directly over your hips), both knees bend at 90 degrees.

The added lift from the bench will help you to improve your stability and balance while strengthening your entire lower body.

You do not need to load as much weight when you perform single leg exercises helping to reduce the strain that can get placed on your lower back.

Lower down, holding both dumbbells still at the side of your body without bending at the elbows, and stop just short of your back knee from touching the floor.

Raise yourself back upright by driving up through your front leg (no need to lock out both legs), and flex the legs and glutes hard at the top.

Perform all reps on one leg, then switch over and repeat them on the other leg.

Bench Lunges

*Superset with next exercise*
If you have access to a seated calf raise machine, I would use that to perform this exercise. If not, dumbbells and a foot block/wood with a raised seating position.

With the balls of your feet on the footplate/wood block, hold the dumbbells vertically on top of your knees (use padding if necessary), focus on lowering your heels down towards the floor as you feel a stretch in your calves. (Don't allow the heels to touch the floor). Then raise your heels up as high as you can while squeezing the muscles in the calves and flexing hard at the top of the rep. Perform all reps in a smooth and controlled manner.

The seated calf raise emphasizes the Soleus muscle, which is the smaller of the two main calf muscles that is highly involved in standing and walking.

Seated Dumbbell Calf Raises

If using a calf machine, set the height of the shoulder pads to be at shoulder height when standing on the floor in front of it. This will allow for the right range of motion while using it. If you don't have access to one, you can perform one leg at a time standing on a wooden block while holding a dumbbell in one hand and supporting yourself with the other hand.

Keep your knees slightly bent as you lower the heels down towards the floor (not allowing them to touch the floor). You'll feel a great stretch down the back of your calves. Raise the heels back up as high as you can while engaging the calves and flex them hard at the top without locking out the knees.

The standing calf raise emphasizes the gastrocnemius muscle, which sits on top of the smaller Soleus muscle, and is the larger, bulbous of the two main calf muscles. It is primarily involved in running and jumping activities.

Standing Calf Raises

You can choose to perform this either at the end of your workout, or at a separate time, such as first thing in the morning before eating so your body burns more fat as fuel.

Choose a piece of cardio, such as an upright stationary bike, and perform at a level that is around 70-80% exertion (one that will push you but still allow you to maintain a conversation), for a total of 40 minutes.

If you have a heart rate monitor, keep notes on your activity and training zone to see how it changes over the coming weeks and months. It can be a great indicator to see how your fitness levels are improving.

Steady State Cardio (LISS)

Quads & Calves (Ep 4.2 - Strength)

It was very clear instructions and the video was very helpful

MilosLuffy

Donald Lozon

Back & Forearms (Ep 1.1 - Strength)

I felt like it had some repeating shoulder exercise, but overall good

Liked the Ab workout in the end 

Especially the hanging Ab- great for chest stretch

Thomas Anthony 

Richard

Shoulders & Chest (Ep 1.3 - Strength)

I enjoyed this workout I did not have access to dumbbells for my level so I swapped out the calf dumbbell lifts for the hip abduction. Did not have access to standing calf raises machine so swapped for seated calf raises machine. Over all good directions.

Sunil Deep

Adam

Quads & Calves (Ep 1.2 - Strength)

Very challenging and clear directions. The videos were helpful.

Andrés Giordano

Traps & Hamstrings (Ep 1.4 - Strength)

Matt

Biceps & Triceps (Ep 1.5 - Strength)

Bünyamin

Cardio (Rest Day - Week 1)

Victor

Amadou Sow

Back & Forearms (Ep 2.1 Strength)

I could not get a smith machine so I opted for walking lunges instead if you run into the same problem I recommend walking lunges or in place lunges using dumbbells or weighted straight bar

Quads & Calves (Ep 2.2 - Strength)

The video was incorrect for the chest press first exercise

It was great. The workout video for the smith machine shoulder press is the wrong one though. It’s a leg press video. Other than that I love it

Ryan Baker

Shoulders & Chest (Ep 2.3 - Strength)

I felt like it did not include enough trap exercises.

Quads & Calves (Ep 4.2 - Strength)

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