7X7 Quad Workout for Size and Strength

SP1.Still005In this video I will be taking you through a quad workout for strength using Vince Delmonte 7X7 Strength and Size solution. Even though the video states that it is a workout for MMA fighters, the 7X7 program is for guys that want to pack on overall size and strength in 6 weeks. You have probably completed the 5×5 strength developing exercise plan and the 10×10 size-building workout plan but have you ever tried intersecting the two rep ranges and performed 7 sets of 7 reps? Many traditional bodybuilding or strength building programs have the 8-12 rep range in bodybuilding circles or 1-6 rep range in strength building circles. Rarely, if ever, do you see an intersection of the two rep ranges colliding. Vince’s program is where size building meets strength-building and it’s the foundation of the7×7 Size & Strength Solution. 7X7 Quad Workout Click HERE to get 7X7 Size and Strength Solution only $7 headline 3 Leg Exercises in the 7X7 Quad Workout Barbell Squats – Squats are great for strength building because of the weight loaded on the entire body. Barbell Lunge - Lunge exercises show not only how strong you are but the muscular balance between your knee muscles (quads, hamstrings) vs. your hip muscles (glutes, hip flexors) Bulgarian Split Squats – This exercise targets the quads, glutes and soleus muscles and will help to build strength and stability in both legs. 7X7 Quad Workout for Size and Strength- Instructions LungesPerform this workout at the end of the week. Full Warm up with Dynamic stretch is needed. Your quads are going to be tight and if you have to train, that will play havoc on your knees (patellar tendonitis) 1. Back Squats – 7 sets of 7 reps 3 min rest in between 2. Alternating Barbell Lunge – 3 sets of 10-12 reps rest 60 sec 3. Bulgarian Split Squat 2 sets of 21’s rest 60 sec 21’s 7 reps below parallel (stretch position) 7 reps full reps. 7 reps above parallel (contracted position) Fitness enthusiasts: you’re going to want to do these exercises on the day before a rest day after any heavy lifting…don’t say I didn’t warn you. Click HERE to get 7X7 Size and Strength Solution only $7 headline You’ve done 10×10… you’ve done 5×5… but watch what happens when you intersect the two rep ranges and exploit the power of 7. It’s not a random number nor is it gimmickry, it’s a strong-based protocol that will get you big and strong — and it’s one of my few programs that can be used by beginners and advanced trainees alike. Here is the logic behind the magic number 7: Analyze the science behind rep selection and you’ll discover that 1-6 reps is for building relative strength, 6-8 reps is for functional hypertrophy, 9-12 reps is for hypertrophy and 13-20 reps is for strength endurance. Of course there is always overlap but there is always a dominant training effect. If you look at many traditional bodybuilding or strength building programs, you’ll notice a lot of favouritism to the 8-12 rep range in bodybuilding circles or 1-6 rep range in strength building circles. Rarely, if ever, do you see an intersection of the two rep ranges colliding. Until today… That realization was my inspiration behind the magic of the seventh rep. It’s where size-building meets strength-building and it’s the foundation of The 7×7 Size & Strength Solution. The seventh rep falls just outside of the realm of what would be considered a pure strength-building program and just below the lower end for protocols favoring size and mass. You’ll find that seven reps is low and heavy enough for getting you super strong but also light enough to create fatigue and stress within a muscle, the key ingredients for promoting size.                   What’s Included In The 7×7 Size & Strength Program? 
  • Manual which includes more on the science and logic of the 7 sets of 7.  You’ll learn why my success with the 5×5 and 10×10 program influenced7x7 and why I believe this is one of the most innovative training systems to build size and strength, simultaneously.
  • How to calculate your calories and macros for this program.
  • The diet plan I’ve been following to bulk up lately.
  • A listing of optimal supplements for the 7×7 workout.
  • Detailed workout sheets – sets, reps, exercise substitutions, rest, tempo.
  • Over 2-hours of INSTRUCTIONAL DVD’s - I wasn’t going to do this but I invited in four of our own students to go through the entire program and you’ll get to learn all the intricacies and watch me optimize their technique, which will be an excellent learning experience.   I added the DVD’s because eventually I want to sell this for $47 or more.

Butt and Leg Workout for Women – Lady Spartan 300 Lower Body Workout

Butt and Leg Workout for Women – Lady Spartan 300 Lower Body Workout Targets: Glutes, Quads, Hamstrings, Adductors-Abductors, Calves This is an advanced circuit. Try this at your own risk and make sure you can do the exercises before starting this workout. As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps. WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting BUTT AND LEG WORKOUT FOR WOMEN – LADY SPARTAN 300 LOWER BODY WORKOUT Weight below is what Angela used for this workout WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT 1. Barbell Squats — 95lbs 2. Dumbbell Forward and Reverse Lunges 22.5lbs 3. Dumbbell Step Ups — 22.5lbs 4. Barbell Stiff Leg Dead Lifts — 95lbs 5. Box Jumps — One Step 6. Dumbbell Meet the Queens — 22.5lbs 7. Side to Side Step Hops 8. Single Leg Bench Squats – L 9. Single Leg Bench Squats — R 10. Multi-Plane Plyo jumps (Plyo Lunges and Jump squats) STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE!

SPARTA 300 LOWER BODY WORKOUT

SPARTA 300 LOWER BODY WORKOUT (3 versions below) – Glutes, Quads, Hamstrings, Adductors-Abductors, Calves This workout killed me, left me for dead. I wanted to really challenge myself with this lower body circuit that features 300 reps of exercises that will increase your strength, power and explosiveness, while burning fat and increasing your conditioning. I am currently writing this from my wheel chair and suffering from major DOMS (Delayed Onset Muscle Soreness) and it’s only the next day. Check out this Lower Body Circuit and see below for variations if you are not ready for the Pure Elite Spartan version. No one will be left unscaved after this workout, but the benefits are invaluable to all!   SPARTA 300 LOWER BODY WORKOUT – ELITE SPARTANS VERSION This is an advanced circuit. Try this at your own risk and make sure you can do the exercises before starting this workout. As one round, perform 10 reps of each exercise one after the other with no rest in between. After you complete all 10 exercises (100 reps), rest for 60-90 seconds before repeating this circuit. Complete 3 rounds of the circuit or 300 reps. WORKOUT TIP: Move quickly between exercises. Set up the circuit before starting. The weight below is what Funk used during this circuit. Use challenging weight when necessary but start the first round with a lower weight. WARM UP THOROUGHLY BEFORE STARTING THIS CIRCUIT 1. Barbell Jump Squats – 135lbs – 10 reps 2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side 3. Explosive Flying Step Ups – 25lbs – 10 reps per side 4. Trap Bar Deadlifts – 200lbs – 10 reps 5. DB Stiffed Legged Deadlift – 25lbs – 10 reps 6. Bench Runs – 10 reps per side 7. DB Meet the Queen Lunges – 35lbs – 10 reps per side 8. Pistol Squats – 10 reps 5 per side 9. Bench Hip Bridge – 10 reps 10. Med Ball Jump Squats – 35lbs – 10 reps STRETCH, STRETCH, STRETCH AFTER YOU ARE DONE! EXERCISE DESCRIPTIONS, TIPS AND MORE VERSIONS BELOW Pure Elite SPARTANS ONLY! 1. Barbell Jump Squats – 135lbs – 10 reps Jump Squat will help your Explosive Power. You must understand that just by increasing your strength will not lead you to increase power and explosiveness. The strength has to be applied rapidly which is the Rate of Force Development (RFD). Your glutes, hamstrings, quads and calves will get a workout. This is the most important aspect of jumping, sprinting, takedowns, striking and increasing your vertical jump. 2. Forward-Reverse DB Lunges – 35lbs – 10 reps per side The Forward and Reverse Lunge is an awesome unilateral quad-dominate exercise that strengthens the inner thighs as well (Ladies). This exercise is also helps with Glute development 3. Explosive DB Flying Step Ups – 25lbs – 10 reps per side The explosive dumbbell step up is an effective exercise for developing your quads, glutes and calves. This plyometric version of the step up will develop explosive power in the legs as well as good balance and coordination. 4. Trap Bar Deadlifts – 200lbs – 10 reps Not only was the trap bar deadlift a safer exercise than the straight bar version, it was also a more effective exercise for building maximum power. Since the trap bar configuration allows you to step inside it rather than behind it, the long lever is shortened along a horizontal axis, thus significantly reducing the amount of sheer force on the spine. Greater levels of peak force, velocity, and power can be produced with the trap bar and since power is a measure of an object’s force times its velocity, this means the trap bar deadlift allows you to lift more weight, over a greater distance, faster 5. DB Stiffed Legged Deadlift – 25lbs – 10 reps No matter how you put it, this is a hamstring killer. Not an exercise that I would suggest if you have lower back problems but one of the most effective hamstring exercises you can do. 6. Bench Runs – 10 reps per side I love this cardio and speed exercise that really gets the heart rate pumping right in the middle of this workout. Helping you to build speed, agility, balance, co-ordination and quickness   7. DB Meet the Queen Lunges – 35lbs – 10 reps per side This is an odd movement that everyone seems to miss, but when you are training your body for strength and fat loss, you have to train on all plains of motion. The Meet the Queens (or extended curtsey) targets your glutes, thighs, adductor and abductors. 8. Pistol Squats – 10 reps 5 per side The Pistol or One Legged Squat is the king/queen of lower-body exercises. The Barbell Squat has nothing on this bad boy. The pistol squat requires great balance, leg strength, flexibility and coordination. You can build up your leg strength without worrying about injuring your back like with a regular back squats. 9. Bench Hip Bridge – 10 reps The Glute Bridge is a critical exercise you should be using as the primary glutes builder. This exercise delivers a high dose of Glute activity throughout the entire range of motion. The glute bridge allows you to move a ton of weight and hammers the largest muscles in the body, including the glutes, the hamstrings, the adductor magnus, and even the quadriceps, albeit from an isometric contraction. For Combat athletes, this is a must exerciser in your training to help with Bridging, grappling escapes and glutes power, ladies this should be number one in your arsenal for building sexy butts and guys, chicks love men with hard bums. So check yourself, before you wreck yourself! 10. Med Ball Jump Squats – 35lbs – 10 reps The medicine ball squat jump exercise is great exercise to improve your speed and power. The Jump squats with a medicine ball not only strengthens the legs, core muscles and arms but it also burns calories too adding a killer knockout to the circuit Sparta 300 Workout Versions – The circuits below are modifications of the above workout. Use these to build the strength to complete the ELITE version.  Be warned these are still extremely tough! Fitness Enthusiasts 1. Barbell Squats - 2. Bodyweight Forward-reverse Lunge 3. DB Step Ups (no Jump) 4. Barbell Deadlifts 5. Barbell Stiff Legged deadlift – No Weight 6. Low Box Toe Taps 7. Meet the Queens (no weight) 8. Single Leg Bench squat 9. Floor Hip bridge 10. Bodyweight Jump squats Novice 1. DB Squats (hold dumbbell to sides) 2. Forward Lunge (No weight) 3. Bodyweight Step Ups (low box) 4. DB Deadlifts 5. Light DB Stiffed Leg Deadlift 6. Slow – Low Box Toe Taps 7. Side to side Lunge 8. Assisted single Leg squats (hang on to something) 9. Floor Hip Bridge 10. Bodyweight Squats WARNING: THE INFORMATION OFFERED IN THIS VIDEO IS OFFERED AS OPINION ONLY. ALWAYS CONSULT YOUR PHYSICIAN BEFORE TRYING ANY NEW DIET OR EXERCISE PROGRAM. THIS WORKOUT ROUTINE MAY NOT BE SUITABLE FOR YOU. I AM NOT LIABLE FOR ANY INJURIES OR DAMAGE.