Core tip: In the past few weeks, have you had a good meal to comfort yourself for the hard training? Don’t let yourself eat too much junk food all the time. . "We want to get better, we train, we eat. It's funny how we eat sometimes, and we order a hamburger steak and add eggs and tuna and mash it together because we can't just eat like that. The next hamburger meal was so nutritious that we had to keep some high-protein food at home,” recalled his training partner Ed Corney.
Think back to your home, are you prepared with sufficient supplementary food to help your muscle recovery and growth? Or just make a phone call and order a junk food takeout? If so, you must change!
Prepare enough supplements for a heavy leg training day!
Day 24: waist, legs, abdomen
First of all, you need to know the maximum weight you can do for each movement in a single rep. On the training day, you should choose one of the movements to do the pyramid rule training method, and do the maximum number of sets of 20, 15, 10, 8, 5, 3, 1, and 1 times respectively.
Waist and legs:
Front squat: 5 groups, 8-12 times each, rest for 45 seconds. (Optional barbell front squat to do pyramid rule)
Bent-leg deadlift:5 groups, 8-12 times each, rest for 45 seconds.
Bow down: 5 groups, 8-12 times each, rest for 45 seconds. (Only done once a week)
Barbell lunge Squat:5 groups, 8-12 times each, rest for 45 seconds.
Super group (A+B):
A bent leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
B seated leg curl: 5 groups, 8-12 times each, rest for 45 seconds.
Calf
Super group (A+B):
A standing calf raise: 5 groups , 8-12 times per group, rest for 45 seconds.
B seated calf raise: 5 groups, 8-12 times each, rest for 45 seconds.
Abdomen:
Rope RollAbdomen: 4 groups, 25 times each, rest 45 seconds. ❋ Tags: