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Leg Day Giant Sets with Milos Sarcev For Super Pumps and Super Gains

Hyperemia Advantage Training meets quads and hamstrings – and things

What are your leg days like? A walk in the park, or an all-out assault on your lower body? If you want to see serious growth in your quads and killer overall strength gains, hopefully it’s not the former. If we’re talking more assault style, then maybe you’re ready to entertain the below quadriceps/hamstring routine that Milos Sarcev recently took IFBB Pro Matt Maldonado through.

Warning: This workout is not for the faint of heart. But it damn sure works, thanks to Sarcev’s Hyperemia Advantage Training System, which is designed to fully maximize blood flow to the working muscles for a crazy-insane pump… and size and strength gains to follow.

Multiple squat variations, leg presses, varying tempos, high reps, low reps — all of this wrapped up in the brutally effective (and yes, painful) giant sets that Sarcev is famous for as a trainer. Finish off with hamstrings using the same Hyperemia Advantage protocol, and you’ll walk (or maybe hobble) out of the gym with the best lower body pump you’ve ever had. Fuel the workout with the right nutrients (shown below) and you can go home, relax, and watch those legs grow. 

Milos Sarcev’s Giant Set Leg-Blasting Workout with IFBB Pro Matt Maldonado

On leg days, reps counts in Sarcev’s workouts land anywhere from 6 super-slow reps up to 25+, as the lower body often responds better to higher reps than upper body muscles like the pecs and lats. Giant sets involve four or more exercises for the same muscle group (quads or hamstrings, in this case) performed consecutively with minimal rest. If you're a beginner, or even an intermediate-level lifter, do not attempt the same volume, loads, and intensities as performed here by Matt Maldonado, as he's a highly advanced, elite-level bodybuilder. 


Warm-Up

  • Leg Extension
  • Hamstring Curl
  • Machine Squat (“active warm-up”)


Giant Set #1 (quads)

  • Machine Squat (slow)
  • Machine Power Squat (turned around on machine; fast)
  • Leg Press (fast)
  • Hack Squat (slow down, fast up)
  • Machine Squat (slow)


Giant Set #2 (quads)

  • Compact Leg Sled
  • Machine Squat (feet forward)
  • Hack Squat 
  • Leg Press (wide stance)
  • Machine Squat (drop sets)


Giant Set #3 (quads)

  • Machine Power Squat (turned around on machine)
  • Hack Squat (drop sets)
  • Machine Squat
  • Leg Press


Giant Set #4 (hamstrings)

  • Lying Leg Curl (slow)
  • Dumbbell Romanian Deadlift
  • Lying Leg Curl (fast)
  • Seated Leg Curl (hold peak contraction at top)
  • Lying Leg Curl (varying strength curves)

 


How to Supplement Before, During, and After Training

Pre-Workout

Intra-Workout

Post-Workout

Don’t Miss Out on the Most Important Supplement Window of the Day

Fueling your muscles with anabolic, growth-producing nutrients like creatine, beta-alanine, BCAAs, EAAs, and simple carbs is important in any workout. But it’s even more crucial on leg day. With the rush of blood going to huge muscles like the quads, glutes, and hamstrings when you’re squatting and leg-pressing, you want all of the aforementioned amino acids – and lots of them – going into those tissues when they need them most for energy and recovery (which is during your workout). The carbs will spike insulin release to help push all those nutrients into the muscle cells.

This is the essence of intra-workout supplementation, a concept Milos “The Mind” Sarcev has been at the forefront of for over two decades. Expect all of the above nutrients to be in his upcoming JYM intra-workout product. Until that launches, get the aminos you need from Pre JYM, Pre JYM X, and/or Post JYM BCAAs+ Recovery Matrix, and make sure they all arrive at the right destination (your broken down muscle fibers) by sipping on Post JYM Fast Carbs during workouts as well. After your training session, pound a creamy and delicious Pro JYM protein shake to further spike protein synthesis – but also just because it tastes so damn good!

These critical nutrients going where they need to go at the right time will help you maximize muscle size and strength!

Disclaimer

Not all exercises are suitable for everyone, and this or any other exercise program may result in injury. ALWAYS consult your DOCTOR before beginning this or any other exercise program. By performing any of the exercises in this program, you assume ALL risks of injury from doing so. ALWAYS warm up before beginning any workout and NEVER exercise beyond the level at which you feel comfortable.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.



 

Tags: Training
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