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LEGS |
ADVANCED
ROUTINE: MILOS SARCEV
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MILOS SARCEV, THE MAN WHO
has competed in more pro
bodybuilding shows than anyone in history (72 in a span of 12
years), knows a thing or two about mental toughness. He’s also come
back from a devastating knee injury in 2002. Workouts like this show
he has no intentions of letting up.
>> Warm up is key. “I alway
begin my leg workout with 10 minutes of cardio, then I move to leg
extensions to further warm up my muscles,” Milos says.
>> Change is good, he adds.
“It’s insanity to do the same thing over and over and expect
results. Change your routine often to keep making progress.”
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#5 |
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EXERCISE |
SETS
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REPS
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Unilateral Leg Extension
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3
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15, 12, 10
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Barbell
Squat |
5* |
10, 10,
8, 6, 5 |
Unilateral Leg Press (or)
Leg Press (both legs)** |
3
3 |
10, 10, 8
10 |
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Hack
Squat*** |
3 |
10 |
* The first two sets are warm-ups.
** Milos alternates weekly between unilateral and
twolegged leg presses. For two-legged press description,
see "Legs
: Advanced Routine Shawn Ray".
*** On unilateral leg press weeks, Milos does drop sets
instead of straight-weight sets of hack squats. For hack
squat description, see "Legs
: Advanced Routine Shawn Ray".
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UNILATERAL
LEG EXTENSION
START: Adjust the machine
so your back and legs are fully supported. Hook both feet
underneath the roller, but use only one at a time to lift
the weight.
MOVE:
Inhale and slowly contract your working quad to lift the
roller until your leg reaches full extension. Exhale and
squeeze for one count at the top before slowly lowering to
the start. Complete all reps on one leg before switching to
the other.
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BARBELL SQUAT
START: Balance a barbell
across your traps and stand with your feet slightly wider
than shoulder-width apart.
MOVE: Keeping your
head up and your shoulders back, squat down, kicking your
hips behind you as if you were sitting in a chair. When your
thighs reach parallel to the floor or slightly below, power
back up to the start, stopping just short of locking your
knees. (This move is also "Legs
: 15-Minute Routine").
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UNILATERAL
LEG PRESS
START:
Place one foot high on the platform, keeping the other flat
on the floor for stability, and unlock the handles.
MOVE: Slowly lower
the platform toward your body, keeping your foot flat and
your back pressed into the seat until your knee comes close
to touching your shoulder. Press back up forcefully and stop
just before locking out your knee. Repeat for reps, then
switch legs. “I see so many people doing 1,000-pound,
one-inch leg presses,” Sarcev says. “That won’t help you
develop anything but a big ego. [Use] a full range of
motion.”
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‘‘If you finish this workout without being
sick to your stomach, you didn’t do it
right!” Milos says.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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