My clients are going to be very happy in the £1m all newly refurbished X4L Leeds gym, it looks incredible! Tonnes of new equipment, great design, while still feeling spacious. Check out the photos and descriptions attached
Quad training went well today! I decided to put myself through a short but intense workout, focusing on only three compound exercises. I went heavy on squats (250kg/550lbs x5) and nasty volume on front squats and leg press (5 sets of 15 reps for both, with a rest-pause on the final set, going as heavy as possible, with minimal rest).
I changed my technique slightly from the standard power squats, due to slight groin injury. So I brought my feet in closer and didn't quite go as low but ensured that I placed most of the weight load on my quads rather than my posterior chain (back, glute, hamstrings). It seemed to do the trick, quads fried!
I love this exercise to isolate the biceps as the triceps are supported. No half reps here! I slowly extend my arms fully then concentrate on activating my biceps to raise the weight. When I get to the top, I contract my biceps as hard as I can, before repeating.
Happy with my quad training today despite a slight groin injury. To minimise the damage I switched from a powerlifting type squat to more a bodybuilding/hypertrophy style. I lowered the weight, brought my feet in closer, slowed down my descent and didn't lock out between reps to place more emphasis on my quads. Also, I didn't go too low today as to avoid putting extra pressure on my injury. Nevertheless, it was a good session and I finished off with a few sets of hack squats and lots of leg extensions. Not many exercises but my quads were fried. Sam
Sam Watt - Champion personal trainer and nutrition advisor