Strength and Hypertrophy Combined Leg Session

Strength is a measure of how much you can lift, typically measured by a 1 rep max. But many people find that a 1 rep max is too much of a load on their body. Typically strength training is 1-5 reps, aimed at increasing the amount of neuromuscular activity rather than actually increasing the size of their muscles. Hypertrophy on the other hand is controllign the training variables such that the muscles are under tension for a specif amount of time, typically 40-60 seconds with a load that stresses the muscle in that time frame. The body will then increase the size, or density of fibres of the muscle. This has the desired effect of increased muscle girth.

To that end here is a leg session that touches on both of these training effects:

Squats 5 x 5reps- heav load (5 rep max) (3-4 mins rest)
Squats 5 x 10reps- 80% of 1 rep max- (1-1.5 mins rest)

Romanian Deadlift 4 x 12 (1-1.5 mins rest)

Step Ups 4 x 5/5 (1-1.5 mins rest)

KB Front Squat 3 x 12 (1-1.5 mins rest)

Leg Extension / Leg Curl Superset 4 x 10/10 (1-1.5 mins rest)

Enjoy and push yourself!!!!

OC