042 : 010 Quest For the Hyper trophy S6E1 (legs)

We are about the halfway point of our quest for lean tissue and improved physiques, I know that not by counting the days or weeks but because I’m getting tired of the routine. But to be honest, this next portion is where all the magic happens so if you are getting a bit fatigued from the idea of eating systematically and training splits on a schedule, just keep going, this is where almost everyone quits. By now you should have a pretty good idea of where you are at, what movements need development, and what you want to work on versus what you need to work on. You can also start to trim the fat, literally. Now is a good time to shift the diet to being leaner and more accurate. Ensure your nutrient timing is on point. Start to incorporate a little more intensity in your training, take less rest, do a few more reps. On the BSS for this session, finding heavy will only take a set or two. The real “heavy” comes from how slow and methodically you move in the eccentric portion of the movement. You can easily make 75lbs feel like 200.

Warm

100m Banded Monster Walk

every 10m do 10x Back step Lunges (keep the band around the thighs).

2x5 Hip CARs

Partner Assist PAIl/RAIL Internal Rotation of the hip

Work

5-3-2 (tempo as slow as possible on the last two sets)

Bulgarian Split Squat

After finding “heavy” do 3-4 sets with 2 min rest between

Finish

5x Weighted Hip CARs each side

Banded Hamstring curl till fatigue

Flow

Start with the banded monster walk, placing an appropriate band just above the knee. There are a few ways to do this but I like to think of each step like tracing an hourglass, moving the leading leg narrow and then wider, and feeling your glute activate. Go immediately into the lunges and try and make this flow from one movement to the next. The CARs should be fairly light tension, but the partner PAIL and RAIL should push you to activate the hip. With a partner putting you into the internal end range of motion and cueing you to increase tension, your hips should feel “on”.

You will quickly find a working weight. The set of 5 should be done on each leg (I recommend starting with your nondominant leg) then slow it down for the set of 3 and 2. Take as much rest as needed. If you do these right, walking up or down stairs should be challenging. Play with different distances on the split to see what feels active. I’m aiming for the front leg to be torched in the quad. Some people feel it in the rear hip flexor which can mean your stance is too wide.

If you need to, you can finish with some heavy CARs and one giant set of hamstring curls till failure.