Squatting is king! Are you brave enough?

September 25, 2014

Hey guys, here’s a leg workout that I’ve been doing once a week for the last two weeks. It’s excellent as it truly stimulates growth in the entire legs and glutes. The truly amazing thing about this workout is that IT IS PERFECT for both men and ladies. Train light and it will tone and rip up both the legs and your ass. Train heavy and it really will build both muscle AND great mass. The choice really is yours. Can I also point out the importance of training legs. Training legs encourages the production of the body’s growth hormone which will of course create your upper body to grow.

Before we take a look at the workout, there’s one lifesaver that I can’t recommend highly enough AND that is… KNEE SLEAVES!!! These really do protect and cushion the knees and allow you to go heavier. Being a lifelong natural bodybuilder, biker AND jet ski rider, I can’t recommend these enough. I’m using the Swedish brand REHBAND and their quality is fantastic.

OK… Ladies and Gentleman, Hipsters, Dudes and Bikers may I present to you…

THE TOM PLATZ INSPIRED LEG WORKOUT!

This workout is strictly for a maximum of six weeks and minimum of four weeks only.

As ever, make sure you’ve got some great pumping tunes blasting to your headphones from your iPhone – IT’S ESSENTIAL. The playlist is included a little further on!

This workout will take no more than 60 minutes. I remember during my early competing years in Liverpool, Brookside actor and general Mr Mens Health fitness legend Philip Olivier monitoring my workout times, and boy, was I in trouble if I worked out for more than 59 minutes! A clean diet is always essential for bikers and when performing any of my workout programmes.

I’ve decided to include the weight that I use at present (since I’m bodybuilding, I’m increasing the weight each week and going relatively heavy – PLEASE DO NOT copy my weight but find a weight setting that works for you – light for toning & ripping – heavy for bodybuilding / creating mass).


SQUATS

WARM UP SET… 1 set of 12 reps (10kg per side)

120 seconds rest

1 set of 10 reps (20kg per side)

120 seconds rest

1 set of 8 reps (22.5kg per side)

90 seconds rest

1 set of 8 reps (25kg per side)

90 seconds rest

1 set of 6 reps (27.5kg per side)

90 seconds rest

1 set of 6 reps (27.5kg per side)

90 seconds rest

1 set of 4 reps (30kg per side)

60 seconds rest

1 set of 4 reps (35kg per side)

60 seconds rest

 

LEG EXTENSIONS

WARM UP SET… 1 set of 12 reps (70kg)

60 seconds rest

1 set of 10 reps (120)

60 seconds rest

1 set of 10 reps (160)

60 seconds rest

1 set of 10 reps (200)

60 seconds rest

1 set of 10 reps (200) THEN DROP TO 160 and do to failure, then drop to 120 and do to failure, then drop to 100 and do to failure AND CONTINUE TO 0


ROMANIAN DEADLIFTS

2 sets of 10 (25kg per side)

 

LEG CURLS

1 set of 10 reps (70kg)

60 seconds rest

1 set of 10 reps (80kg)

60 seconds rest

1 set of 10 reps (90kg)

60 seconds rest

1 set of 10 reps (100kg)

60 seconds rest

1 set of 10 reps (110kg)

60 seconds rest

1 set of 10 reps (120kg)

60 seconds rest

 

STANDING CALF RAISES

3 sets of 50 reps going heavy, heavy, heavy.

After this, I’ll train my ABS for five minutes with some bent over HEAVY HEAVY HEAVY cable crunches.

 

And that’s it, you’re done.

Now rush to the locker room, grab some fast acting carb fruit (for me, it’s gotta be watermelon, strawberries and raspberries) and a protein shake and hit the shower!

 

If you have any questions about any of our Weldtite blogs or just want to workout/bodybuilding/cardio/ fitness advice, please feel free to message me at paul@weldtite.co.uk

 

Cohn’s latest legs and dieting workout can be seen in HD here…

https://www.youtube.com/watch?v=_aMiJLOo3kU

 

AWAKE ON THE WILD SIDE – Paul’s FLAVAS…

My HOT gym playlist and where to buy and download them from…

I’m loving these tunes right now…

Sadly, it’s been a few months since I’ve heard anything new that really does it for me, so, I’m rocking out to these Crowd Classix…

Crowd classics

Feeder – Just a day

SEE IT…

https://www.youtube.com/watch?v=3wzqGI_4fIM

FEEL IT HEAR IT…

iTunes

 

The Rockford Files – You sexy dancer

SEE IT…

https://www.youtube.com/watch?v=1UmhrZk3aVk

FEEL IT HEAR IT…

Vinyl

 

Windjammer – Tossing and turning

SEE IT…

https://www.youtube.com/watch?v=Kj8U6BYp2sg

FEEL IT HEAR IT…

iTunes

 

Van Halen – Why can’t this be love?

SEE IT…

https://www.youtube.com/watch?v=STVcNX7anGU

FEEL IT HEAR IT…

iTunes

 

Blink 182 – What’s my age again?

SEE IT… Craziest music video ever!

https://www.youtube.com/watch?v=K7l5ZeVVoCA

FEEL IT HEAR IT…

iTunes

 

Kim Wilde – Say you really want me

SEE IT

https://www.youtube.com/watch?v=XMRZ9kINyDs

FEEL IT HEAR IT…

iTunes

 

Cool down – BEATS FROM THE SEASHORE…

So you’re tired after that workout? Put these tunes on your iPhone and drift off to a beach house somewhere warm after a day of surfing…

Closed Paradise – Get your bearings

SEE IT…

https://www.youtube.com/watch?v=N29MKoEAWAc

FEEL IT HEAR IT…

Soundcloud

https://soundcloud.com/closedparadise/closed-paradise-get-your-bearings?in=closedparadise/sets/closed-paradise-on-the-nature-of-things-ep

 

RADIO APPS / iTunes

Studio 54 – Remember the NYC Nightclub? This is it! (Tune in radio app)

Ibiza Sonica (iOS app) This is my favourite radio broadcasting 24 hours a day from the beautiful lil white island of Ibiza! It’s like being in Ibiza just listening to this real gem!

Words – Paul Winn

Model – Cohn


Cohn’s latest legs and dieting workout can be seen in HD here…

https://www.youtube.com/watch?v=_aMiJLOo3kU


 

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