Milos Sarcev shows the training and supplement recipe to grow your quads, glutes, and hamstrings.
If your legs are skinny and weak, that’s about to change. Your quadriceps, glutes, and hamstrings will grow fast with a combination of a Milos Sarcev leg workout and JYM supplements.
Sarcev’s Hyperemia Advantage Training System combines foundational bodybuilding exercises like squats and lunges with high volume and his trademark “tempo” sets to drive a rush of blood to the largest muscles in the body.
Sarcev explains the concept: “During your workout, you want to saturate the blood with specific nutrients that are pre-digested – anabolic and anti-catabolic nutrients like the amino acids creatine, beta-alanine, citrulline, and branched-chain amino acids (BCAAs). You also need to take in a carbohydrate source, something like dextrose, that will very quickly get into the blood to trigger a release of insulin, which is an anabolic hormone that you want to be elevated during and after an intense workout. Those nutrients will be in the bloodstream at the same time as the insulin.”
Let’s get started.
You’ll need a few things on hand right off the bat: One scoop of Pre JYM X, one scoop of Post JYM Dextrose, and the below leg workout designed by Sarcev himself.
Pre JYM X + Post JYM Fast-Digesting Carb (Dextrose)
The Pre JYM X and Post JYM Dextrose can either be mixed together in the same shaker cup (with water, of course) or sipped on alternately in two shakers. Your choice. The important thing is to consume both during the course of your workout to fuel the extreme sets you’re going to be doing and ultimately drive huge muscle and strength gains in the lower body.
The Leg Workout
Warm up with 5-10 minutes of cardio and dynamic stretching for the lower body, then get right into Milos Sarcev’s leg workout. (See tempo explanation at the bottom of the workout.)
Exercise 1: SQUAT
5 sets x 15, 12, 10, 8, 6 reps (first two sets are warm-ups)
Sets 1 and 2: slow eccentric, pause at bottom, slow concentric (4, 2, 2, 0)
Set 3: controlled eccentric, controlled concentric with power (4, 0, 1, 0)
Set 4: controlled eccentric, explosive concentric (3, 0, x, 0)
Set 5: all-out with 2-3 forced reps (3, 0, x, 0)
Exercise 2: HACK SQUAT
3 sets x 15, 12, 10 reps
Set 1: controlled eccentric, controlled concentric – super slow (4-5, 1, 4-5, 0)
Set 2: controlled eccentric, max contraction on concentric (4, 0, 2, 0)
Set 3: all-out with 2-3 forced reps (3, 0, x, 0), then 2 super slow drop sets
The four numbers in sequence represent (in seconds) the eccentric (negative) portion; how long to hold the bottom position; concentric (positive) portion; and how long to hold the top position.
For example, (3-4, 0, x, 0) means:
- 3 or 4 seconds on the eccentric
- 0 seconds at the bottom (no pause)
- “X” means as explosive as possible on the concentric
- 0 seconds at the top (no pause)
One Last Thing… Protein
With the workout complete, you’ll want to get the highest-quality protein in you immediately to start the muscle repair process. Mix 1-2 scoops of Pro JYM, Iso JYM, or Plant JYM in a shaker cup with ice-cold water and pound it.
Gain The Hyperemia Advantage.
The Hyperemia Muscle Stack