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Marc Lobliner
I was on my way to the gym to train with a Youtube subscriber, Carlos. He was making a two-hour drive to lift. I am always open to training with subscribers so I was looking forward to killing an epic workout.
Currently, I am 10 weeks out from my first Pro Show and trying to take my training to the next level. I want to bring legs to the stage that are full, shredded and have that sexy mass that drives the ladies, or at least the freaky chicks who like veins, to the point of breathlessness and lust.
I want legs so big and lean that they make normal people say "EWWWWW."
So on the way to my local LA Fitness, my own personal Metroflex, I decided to get diabolical. My creation... one of the most disgusting leg workout I have ever done before. A workout with over 30 sets, over 300 reps, and a workout that would leave most mere mortals scavenging for somewhere to lose their breakfast.
The goblet squat is an amazing movement that engages your entire core and is probably the best exercise for overall structural and lower back health. Here is how you do a goblet squat:
This exercise has improved my quality of life dramatically! For this movement, I consider it a warmup. Adjust weight accordingly. Reps can vary, but this is the rep range and weight I used for my 5 total sets of goblet squats:
You knew I would make you squat, didn't you? don't be a p#ssy. Get under the bar and squat!
For the purpose of this routine, we will go lighter weight and then slam some heavy a$$ weight! I want you to do 10 total sets and pyramid from 10 reps to 2 reps, SICKNESS! I will list what I did, and of course, alter to what you can do.
I like performing a complete pyramid. You build up in plates then go back down, all sets to failure with rep ranges between 6-20 reps. Change the weights listed below as needed.
For those of you freaks who want an isolation movement, there is an optional 4 sets of 10-20 rep leg extensions. Hit these slow and controlled for the burn!
To get your mind right, I recommend a good pre-workout that isn't too heavy or overloaded with stimulants. One that will have your body ready with ample muscle building and fat loss promoting ingredients, as well as mental focus agents to get you in the zone.
During training, you will need to really get nutrients in to keep you going as well as to ignite the recovery process as you break the muscles down. For this, a good BCAA-based formula is proven to do just that.
Post-workout, you want to get back in the zone right away. This requires a carb source that will replenish your depleted legs without spiking insulin and leading to fat gain.
Because having massive, striated wheels and using the most incredible leg workouts for mass - that's not a game!
Leg Workouts for Mass | The 5/10/15 Method
"Everybody wanna be a bodybuilder, but ain't nobody wanna lift no heavy ass weights." - Ronnie Coleman, 8x Mr. OlympiaI was on my way to the gym to train with a Youtube subscriber, Carlos. He was making a two-hour drive to lift. I am always open to training with subscribers so I was looking forward to killing an epic workout.
Currently, I am 10 weeks out from my first Pro Show and trying to take my training to the next level. I want to bring legs to the stage that are full, shredded and have that sexy mass that drives the ladies, or at least the freaky chicks who like veins, to the point of breathlessness and lust.
I want legs so big and lean that they make normal people say "EWWWWW."
So on the way to my local LA Fitness, my own personal Metroflex, I decided to get diabolical. My creation... one of the most disgusting leg workout I have ever done before. A workout with over 30 sets, over 300 reps, and a workout that would leave most mere mortals scavenging for somewhere to lose their breakfast.
The 5/10/15 Method Was Born
It is a simple thought. High volume, high reps, heavy weight and a lot of heart needed to complete this grueling test of your manhood. This is a leg workout for men, real men, alpha men, men with large testicles. If you want leg workouts for mass, consider this everything you need.The 5/10/15 Principles
Simple. Take a good warm-up to engage your legs, your core, and to prep you for the bread and butter of this - and most other hardcore leg workouts for mass - the squat. For this, we choose the goblet squat.The goblet squat is an amazing movement that engages your entire core and is probably the best exercise for overall structural and lower back health. Here is how you do a goblet squat:
This exercise has improved my quality of life dramatically! For this movement, I consider it a warmup. Adjust weight accordingly. Reps can vary, but this is the rep range and weight I used for my 5 total sets of goblet squats:
- 40lb dumbbell x 15 reps
- 60 x 12 reps
- 80 x 10 reps
- 100 x 8 reps
- 125 x 6 reps
Squat is the Leg Workout King
For the purpose of this routine, we will go lighter weight and then slam some heavy a$$ weight! I want you to do 10 total sets and pyramid from 10 reps to 2 reps, SICKNESS! I will list what I did, and of course, alter to what you can do.
- 135 x 10
- 135 x 10
- 185 x 8
- 185 x 8
- 225 x 6
- 225 x 6
- 275 x 4
- 275 x 4
- 315 x 2
- 315 x 2
Leg Press for SUPER VOLUME GAINZ!
That's right, now you owe me 15 sets of leg press. Since you're a machine, you won't fall on your face (or butt) and you can go to failure and beyond. This HURTS!I like performing a complete pyramid. You build up in plates then go back down, all sets to failure with rep ranges between 6-20 reps. Change the weights listed below as needed.
- 2 plates (per side)
- 3 plates
- 4 plates
- 5 plates
- 6 plates
- 7 plates
- 6 plates
- 5 plates
- 4 plates
- 3 plates for 6 sets
Optional Leg Workouts Mayhem for Crazy People
The workout is over, right? MAYBE!For those of you freaks who want an isolation movement, there is an optional 4 sets of 10-20 rep leg extensions. Hit these slow and controlled for the burn!
Prepping for Your Leg Day Workouts
These leg days are hard. Very hard. You need to step into the gym with reckless abandon, ready to crush it.To get your mind right, I recommend a good pre-workout that isn't too heavy or overloaded with stimulants. One that will have your body ready with ample muscle building and fat loss promoting ingredients, as well as mental focus agents to get you in the zone.
During training, you will need to really get nutrients in to keep you going as well as to ignite the recovery process as you break the muscles down. For this, a good BCAA-based formula is proven to do just that.
Post-workout, you want to get back in the zone right away. This requires a carb source that will replenish your depleted legs without spiking insulin and leading to fat gain.
The Aftermath
By now you will be soaked in sweat and ready to puke. But this is what it takes to build big, veiny and grainy legs.Because having massive, striated wheels and using the most incredible leg workouts for mass - that's not a game!