Series Courtesy of Kevin Dye.
Part One is here:
Okay, let's get right into it and pick up where we last left off. Remember, this is a rather different way of training and even for people that are used to training in an intense manner it will be a shock to the system, as there is intensity and then there is I N T E N S I T Y.
Now, some of the basic rules of thumb with this style of training are:
1) You will tend to need an hour or so to recover from the workout so you can perform daily functions.
2) You cannot train in this manner for more than 6 weeks if you are doing it properly.
3) You can only train once a day for a maximum of 4 times per week.
4) You can only spend a maximum of 45 minutes in the gym per session.
5) It is EXTREMELY painful and you will tend to have anxiety before your workouts.
6) You must keep all other physical activities to a bare minimum during your 6-week training cycle to ensure maximum recovery and energy available for the workouts.
It is important that you adhere to these basic rules as they will go a long way to insure that you stay on the path and do not monkey wrench all of your hard efforts in the gym. Okay . . .
Now that we have the basic principles of Beyond Failure training, let's take a look at what a typical leg workout might look like. Starting on the leg extension machine and after warming up thoroughly, select a weight that allows you to get 10-12 clean reps on your own before you would typically fail and end the set.
Begin performing the extension in a steady manner (I second up and 1 second down is a good example). Once you start to go to failure, your partner will assist you in completing an additional 8 repetitions past your failure point. At this point it feels like someone is blowtorching your quads. Your partner immediately lowers the weight by around 30-40% and you continue performing repetitions until you once again achieve failure by yourself. Again your partner assists you in completing an additional 6-8 reps and then immediately lowers the weight by an additional 30-40% and you continue performing repetitions until failure at which time your partner once again assists you in completing an additional 8 reps.
FINALLY, the set is over. You may tend to feel nausea and will definitely have trouble standing, but even more trouble sitting as this is doubly as painful. The first set is always the easy part because you have nothing to compare it to and you will find your anxiety levels building when you are about to start your second set of leg extensions. Repeat the exact same procedure as the first set. At the completion of the second set of Beyond Failure leg extensions you will more than likely be ready to call it a day after a total of 10-15 minutes of gym time, BUT it is not over yet . . .
Next, choose a pressing movement for the legs such as squats, leg presses or hack squats. Load up the bar with enough weight that will ensure you get 8-10 reps. Have your partner VERY close by to ensure a safe spot and perform your set. As you get to failure have your partner assist in you getting only a few reps beyond failure, say 5 or 6 and call it a day. That is it for the quads.
Now it is on to hamstrings, which I can guarantee you have no desire to work.
You will only perform 2 sets of leg curls and you will follow the same principles as you did during the leg extensions. However, you have to pay attention to your body and it is quite possible that after one set of leg curls you will be totally fried and have nothing left. This is because the quads are SO pumped and engorged that it is very painful to perform a curling motion with the legs. At this point crawl your ass out of the gym and try not to puke, but if you have to, let if fly.
That's all she wrote for your leg workout.
If you have anything left you did not train properly.
I can guarantee after following these principles your body will jump to new levels of growth. Next time we'll take a look at Chest and Calves.
"Enjoy" Your Lifting!