I had a somewhat unexpected workout experience yesterday. Going into my leg workout I wasn't really feeling all that motivated so I said to myself, "I'm just going to do something easy like squatting with no weight and go from there." So I proceeded to try a set of ass-to-floor squats in a very controlled manner to failure. In other words, I was trying to make them as difficult as I could since I wasn't using any weight.
As soon as I did a few reps, I realized my shorts were a little long so I pulled them up with my hands as high as I could get them and just held them up high so I could really see my quads working in the mirror. When I got to the top of the movement, I squeezed both quads for a few seconds like I was in a bodybuilding competition. Then I proceeded to do as many reps as I could do. I repeated with two more sets after that, so 3 sets total. About 45 seconds of rest between sets. I never counted the actual reps per set but I distinctly remembering that it wasn't anywhere near as many as I thought I could do. Maybe I don't remember because all I can recall is how bad those sets burned.
Anyway, I feel a soreness in my legs that I haven't felt in long, long time. And you know how soreness goes, if you're feeling it the very next day after your workout, wait until the next day. That's when the real pain begins.
After those three sets, my quads felt fried so I just did some stiff-legged deadlifts, hamstring curls, and some ab work.
So if you're looking for a change of pace, or if you're traveling and want a great exercise to do, try 3 sets of squats as described above. You'll be surprised how you feel.
Have you tried or heard of centuries?
10 absolute max rep 1 time after warm up.
25 absolute max 1 time after a minute or so.
After a minute or so, 100 reps of 25 to 40% of your 25 rep weight...without stopping if possible. You're target should be screaming by about 50 or 60 reps. If not, add a few pounds.
Your workout reminded me of that 100 rep feel...really stiff for a day or so after I do them. Incredible pump right during and right after. The article I read about it in (MMI) recommended not doing them but maybe a few cycles every several months or if stuck in a plateau because they take a toll on your nervous system. That 100 rep section really gets the slow twitch into the game as far as lifting goes, tho.
