Mass-Making Machines

Do not ignore the power of a good machine.

Per Bernal

LEG PRESS

Nary a quad workout goes by without yours truly using some form of leg press, whether it be angled, vertical, or seated. This movement is a true monster mass creator, but only when done with a full range of motion (note: “Half-reppers” should stay home and take up stamp collecting), whether aiming for heavy sets of four to six or lung-frying festivities of 30 or more. The best thing about the leg press is that you can literally destroy your thighs without overtaxing the upper body, worrying about balance, or injuring your lower back.

VALUABLE VARIATION(S) As with the hack squat, try varying your foot positions from workout to workout in order to affect the thigh musculature in unique ways (i.e., high to low, close to wide). And again, this is another fantastic movement to be done unilaterally, which I feel can be even more effective than lunges in many cases.

Per Bernal

 SAMPLE WORKOUTS 

CHEST 

  • Incline Press | SETS: 3 | REPS: 4–6
  • Pec Deck | SETS: 3 | REPS: 13-15, 10-12, 7-9

BACK

  • Barbell Row | SETS: 3 | REPS: 7-9
  • Seated Pullover | SETS: 3 | REPS: 16-20, 13-15, 10-12

SHOULDERS 

  • Dumbbell Press | SETS: 3 | REPS: 7-9
  • Reverse Pec Deck | SETS: 3 | REPS: 16-20, 13-15, 10-12

BICEPS 

  • Barbell Curl | SETS: 2 | REPS: 4-6
  • Cable/Lever Preacher Curl | SETS: 3 | REPS: 13-15, 10-12, 7-9

TRICEPS

  • Skull Crusher | SETS: 2 | REPS: 7-9
  • Cable Overhead Triceps Extension | SETS: 3 | REPS: 16-20, 13-15, 10-12

LEGS 

  • Leg Press | SETS: 3 | REPS: 7-9
  • Walking Lunge | SETS: 4 | REPS: 10-12
  • Hack Squat | SETS: 3 | REPS: 13-15
  • Stiff-leg Deadlift | SETS: 4 | REPS: 7-9
  • Standing Single-leg Curl | SETS: 3 | REPS: 16-20, 13-15, 10-12 

 FLEX 

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