Uploaded June 2026 | Updated September 2026, 2 weeks ago
- 1 warm up set and then 3 working sets of bulgarian split squats (aiming for 8-10 reps but sometimes failure is before then)
- 3 sets pendulum squats - you can replace for a hack squat 3 working sets (aiming 8-10 reps)
- leg extension 3 working sets (8-10 reps)
- calf raise machine 3 working sets (i do 15 reps for these)
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if you want to grow and can get through 10 reps with good form at the weight you’re using, GO UP! stop playing with the dumbbells, you’re probably way stronger than you think.
for optimal growth, i aim to use a weight that’s challenging enough that my goal is 10 reps, but i may only get 6–8. ten reps is the target, but once i can hit all 10 reps with proper form (not compensating my form for more reps or heavier weight) it’s time to increase the weight again.
if you don’t challenge your muscles to this extent, you’re not giving them a reason to grow or get stronger. your body adapts to your demands. if the weight is comfortable, your muscles are comfortable and you’ll likely maintain the strength and muscle you already have rather than building more. there is other ways you can progressively overload overtime but this is my preference!
- 1 warm up set and then 3 working sets of bulgarian split squats (aiming for 8-10 reps but sometimes failure is before then)
- 3 sets pendulum squats - you can replace for a hack squat 3 working sets (aiming 8-10 reps)
- leg extension 3 working sets (8-10 reps)
- calf raise machine 3 working sets (i do 15 reps for these)
-
if you want to grow and can get through 10 reps with good form at the weight you’re using, GO UP! stop playing with the dumbbells, you’re probably way stronger than you think.
for optimal growth, i aim to use a weight that’s challenging enough that my goal is 10 reps, but i may only get 6–8. ten reps is the target, but once i can hit all 10 reps with proper form (not compensating my form for more reps or heavier weight) it’s time to increase the weight again.
if you don’t challenge your muscles to this extent, you’re not giving them a reason to grow or get stronger. your body adapts to your demands. if the weight is comfortable, your muscles are comfortable and you’ll likely maintain the strength and muscle you already have rather than building more. there is other ways you can progressively overload overtime but this is my preference!
