Jonathan Deprospo - My Leg Workout From Hell!

**webmaster** · 12-12-2002, 12:04 PM

Jon Deproso is back with his leg workout from hell! Learn how to get huge legs with this great workout!

http://www.bodybuilding.com/fun/jon1.htm

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ZachG_85 · 12-12-2002, 07:16 PM

Not bad, but 25 reps for squats? Endurance?

**str8flexed** · 12-12-2002, 10:18 PM

Quote:

Originally posted by ZachG_85
Not bad, but 25 reps for squats? Endurance?

quads have a dissproportionate amount of slow twitch fibers compared to other bodyparts...this makes sense since your legs have to support you all day...and not just for short intervals. I know my legs did not make progress until I really started putting some pain into my leg workouts and adding in 20-30 reps squats and 100+ rep super drop sets on leg press. You don't know pain...until you do high rep leg days.
Peace

**str8flexed** · 12-12-2002, 10:21 PM

Quote:

Originally posted by webmaster
Jon Deproso is back with his leg workout from hell! Learn how to get huge legs with this great workout!

http://www.bodybuilding.com/fun/jon1.htm

HOW TO REVIEW: Post Your Review Of This Article - CLICK ON POST REPLY BELOW! You do NOT need to be a registered member to post a reply in this section!

sounds decent, might give it a shot...but where are the free squats... those are definately numero uno above leg press.
Peace

ZachG_85 · 12-13-2002, 05:04 AM

Quote:

Originally posted by str8flexed
quads have a dissproportionate amount of slow twitch fibers compared to other bodyparts...this makes sense since your legs have to support you all day...and not just for short intervals. I know my legs did not make progress until I really started putting some pain into my leg workouts and adding in 20-30 reps squats and 100+ rep super drop sets on leg press. You don't know pain...until you do high rep leg days.
Peace

I always do a few drop sets on my leg day and hit 20-30 reps on it, but I can't imagine not doing squats with a few low-rep heavy-weight sets.

Might give it a shot though.

**str8flexed** · 12-13-2002, 06:36 AM

Quote:

Originally posted by ZachG_85
I always do a few drop sets on my leg day and hit 20-30 reps on it, but I can't imagine not doing squats with a few low-rep heavy-weight sets.

Might give it a shot though.

I agree with you there...on squat days my working sets look like this...
15 reps
10 reps
5 reps
1 rep negative (15% higher than 1RM)
1 rep negative (15% higher than 1RM)
15 reps
20-30 reps

Then a few sets of leg extensions. Right now i'm working hams on a seperate day as I cannot workout my upper body since my shoulder is ****ing injured

ZachG_85 · 12-13-2002, 11:50 AM

Yeah see you finish with a 25-30 rep set, those are the working sets here.

I'll usually do:

10 reps
8
8
6
6,8,10 drop set.

Then leg press, lunges, and extensions.

Mr.Bee · 11-15-2004, 03:06 AM

LOL I tried your workout and loved it ! You should have seen me walk down the stairs the first time i did all my sets. I looked and felt like i was gona roll down to the first floor

Moreps · 11-15-2004, 06:14 AM

Quote:

Originally Posted by str8flexed

I agree with you there...on squat days my working sets look like this...
15 reps
10 reps
5 reps
1 rep negative (15% higher than 1RM)
1 rep negative (15% higher than 1RM)
15 reps
20-30 reps

Then a few sets of leg extensions. Right now i'm working hams on a seperate day as I cannot workout my upper body since my shoulder is ****ing injured

Good workout. Question: On your 1 rep negatives, are you coming down and resting the bar on the pins at the bottom of your descent? And on your final 15 rep set and 20-30 rep set, what percentage are you using in relation to your 10 rep set earlier in the workout?
Thanks

**str8flexed** · 11-15-2004, 10:40 AM

Quote:

Originally Posted by Moreps

Good workout. Question: On your 1 rep negatives, are you coming down and resting the bar on the pins at the bottom of your descent? And on your final 15 rep set and 20-30 rep set, what percentage are you using in relation to your 10 rep set earlier in the workout?
Thanks

whoa this is a long time ago. Well back when i did that workout I was maxing about 350 on squat. So i'd use about 405 for a heavy negative... i'd just resist as much as I could and go down slowly til it hit the pins. Then I'd just let it rest there and I'd take of the weight and re-rack it. Then i used 225 for my 20-30 rep squats.

-Layne

Moreps · 11-15-2004, 12:14 PM

Thanks for the feedback Str8flexed. I was going to try the negatives on the smith machine until I realized that the smith machine never did ANYTHING positive for my quads. No matter how heavy or what foot placement I used.
Free weight squats it tis.

**str8flexed** · 11-15-2004, 12:38 PM

Quote:

Originally Posted by Moreps

Thanks for the feedback Str8flexed. I was going to try the negatives on the smith machine until I realized that the smith machine never did ANYTHING positive for my quads. No matter how heavy or what foot placement I used.
Free weight squats it tis.

indeed