Destroy. Erase. Improve. Your legs.

Recently had someone ask for me to post about my workouts. And since I'm a leg fiend, I figured I would post about my favorite day of the week: Leg day.

Brandon Lilly. The inspiration for decimation.

My current program is The Cube Method by Brandon Lilly. If you don't know who Brandon Lilly is, get to fuckin' Googlin'. Definitely one of my favorite lifters. He gives it to you straight, doesn't believe in bullshit, and is strong as fuck. So, why wouldn't you follow a program like his? To give you a breakdown of it, it essentially couples powerlifting compound exercises with bodybuilding-style accessory work. So, your big 3 lifts (deadlift, bench, squat) will all be geared towards strength and power. You alternate the style of lift you do on a 3 week rotation. What that means is your first week would be heavy deadlifts, bench for reps, and explosive squats. Week 2 would be explosive deadlift, heavy bench, explosive squats. So on, and so forth. This continues for 9 weeks, then a deload week for recovery before testing new maxes, or competing in a meet. Then, all of your accessory work will be high reps with whatever amount of weight you can handle for 3-4 sets of 10-20 reps. I try to aim for a moderate weight that will let me reach 20 reps for 3 sets, with the last 3-4 reps being pretty excruciating. This gives me a pretty ridiculous pump, and it promotes muscle growth. So, what this program does is make you stronger, but it also makes you look stronger, which isn't a big part of most powerlifting programs.

So, here's the layout of what my day consisted of yesterday:

Squat: 5x2 @ 285
Olympic Squat: 2x1 @ 305
Paused Box Squat: 2x5 @ 250
Front Squat: 3x3 @ 135
Leg Press: 3x15 @ 320
Leg Extension: 3x20 @ 150
Ham Curl: 3x15 @ 150

The difference between a powerlifting squat and Olympic squat is bar and foot placement. A powerlifting squat consists of a wide stance, outside of shoulder width, with angled feet, and a lower bar. Olympic squats consist of a narrower stance (roughly shoulder-width), and a high bar placement. The difference between the two is that Olympic squats work more of the quads and trunk, whereas the powerlifting squat works more of the hips, hamstrings and glutes. Both are effective forms, and will both serve a good purpose in your squat routine.

I recommend anyone to give this leg workout a try if you want some serious pain and pleasure. And if you want to try out the program, check out the digital copy of The Cube Method, and Black Iron Beast's Cube Calculator to get started.

And as always, keep it grim in the gym.