Build Leg Muscle Fast with the 6-12-25 Strength and Endurance Workout

3

Last April I introduced you to the Toughest 15 minute muscle building workout ever, the 6-12-25 workout. I talked about the chicken leg solution again in August because so many people keep asking me about the best way to build their legs so that they maintain balanced growth. Think about it, does anyone really want to look like David Hasselhoff with a solid chest and strong arms perched on top of skinny legs?

When doing any leg workout you want to start with your weakest area first, whether it’s the quads or the hips (rear). This lets you put the most effort in to your weakest area while you are still fresh and can really blast it to get that muscle growth we all want.

Warning: As I said before, this is not a workout for people new to lifting. You need the experience from a year or more of lifting and the desire to really hammer your body hard to be successful with this workout.

Start out with a good warm up, 5 to 10 minutes on the bike and then 2 or even 3 warm up sets before you step up to your work load.

In the 6-12-25 workout we are doing super sets with very little rest in between to really blast your Type 11b, Type 11a and Type 1 muscle fibers. With each of these exercises you want to pick a weight that pushes you all out for that last rep. If the last rep is easy, you went too light, if you fail 2 or more reps early, you went too heavy. Adjust your weight for the next set.

By breaking these sets in to 6-12-25 reps you max out your potential in short order. The first exercise at 6 reps is the strength phase. The second exercise at 12 reps is the hypertrophy phase. And the third exercise at 25 reps is the endurance phase. It incredibly important to pick your weights carefully to max out every exercise to get the most out of this workout.

Start your leg workout with your weakest side (front or back) to fit your needs.

Leg Exercises:

6 reps: Medium Stance Squats
10 seconds rest
12 reps: Bulgarian Split Squats with Weight
10 seconds rest
25 reps: Leg Extensions

Rest for 120 seconds and then move right in to the next superset

6 reps: Medium Stance Deadlifts
10 seconds rest
12 reps: Lying Leg Curls
10 seconds rest
25 reps: Back Hyperextensions

Rest for 120 seconds and start again for 3 full giant sets.

Some things to note, doing leg extensions wrong can hurt your knees. To do a leg extension properly you need control! Initiate your leg extension through your quads and go through your positive motion on a 1 or 2 count, hold for 3 and then use a 4 count for the negative motion. This gives you the range and motion needed to grow while not putting extra stress on your knees.

Also, on your deadlifts, do not arch your back. Keep your black flat with your shoulder blades pulled back. This keeps you in the proper form and works your glutes rather than your lower back.

You can see the entire 6-12-25 workout in my earlier post.