Most of the training posts that I write about are ones that I have performed myself and then are passed onto you guys. I know what you are thinking, I am a nice guy giving you all these different painful, agonizing, sweat dripping workouts but hey, you can thank me another time ;), you have work to do! This specific workout is all about squats and lunges and nothing else, but with just two exercises it makes it one of my toughest workouts yet that I have put myself through...
This workout is all about volume and with volume comes a lot of reps and funny faces being pulled (you know the ones I am talking about). You will perform 10 sets of squats along with 10 sets of walking lunges with a bar resting on the back of your neck and shoulders. This is considered as a superset and the rate at which you are working is what makes this even more intense than how it already sounds. Here's why...
The tempo is really important in both exercises for this workout to be effective so in order to feel the full effects you have to stick with it and push through the pain barriers that are going to arise after each set. If you train your legs often and are used to training them heavy with fewer repetitions then this is going to be a pleasant wake up into the world of volume training as the feeling is slightly different.
Heavy Weights Vs Volume Training
When you are lifting heavy in the squat rack it is taxing for the body and not just in a physical way. Let's say for example you are doing a maximum of five reps per set but pushing yourself to the limits with every one you perform. However, it is also draining on your mental side and your central nervous system. Volume training on the other hand is focusing on repetitions and using a lighter weight to generate more of a pump in the area you are targeting.
In this workout you are going to perform 10 sets, 15 reps in each set of squats at 80% of your body weight. (I weigh 80 kgs so I was squatting 60 kg on the bar.) The tempo with these squats is going to be one up and one down with no rest at the top. As soon as you finish one rep it is straight back into the squat firing out the next rep. Locking of the knees is a no go area so it really is a bouncing (but controlled) squat movement that WILL burn! Once you have completed your 15 reps here, rack the bar and go straight into your walking lunges. For this I used a ready made up 30 kg bar and performed 15 reps each way, totaling 30 altogether before resting.
You are free to go, so to speak once you have finished your 10 sets of both exercises which might leave you feeling a little worse for wear. Make sure you have got your bottle of water with electrolytes in to replenish the loss salts you will lose through sweat. I always like to mix up some BCAA's within my drink to maximise performance and keep my muscles contracting as well as possible.