Those that suppose that males’s physique rivals skip leg day ought to check out the two-time Mr Olympia winner, Ryan Terry. With colossal quads and severely honed hamstrings, the long-lasting British bodybuilder is a good ambassador for the game, and with ambitions of slaying the competitors for a 3rd 12 months in a row, Terry is again in his health club and constructing himself even higher for the business’s largest showdown in Las Vegas later this 12 months. Luckily, Ryan Terry’s leg exercise is obtainable so that you can attempt for your self.
“It’s good to be again,” wrote Ryan Terry, demonstrating a legendary leg exercise for his 2.6 million Instagram followers. “Time to work.”
Ryan Terry’s Epic Leg Exercise
Leg Extension
Warmup: 1 Set, 20 Reps
Working: 3 Units, 10-12 Reps
Leg Press
Feeler: 1 Set, 15 Reps
Working: 3 Units, 10-12 Reps
Max: 1 Set, 6-8 Reps
Stiff-Leg Deadlift
4 Units, 10-12 Reps
Hack Squat (Ascending units)
4 Units, 10-12 Reps
Mendacity Hamstring Curl
4 Units, 10-12 Reps
The Finisher
Again Squat superset with Sandbag Squats
4 Setss, 15 Reps every
Ryan Terry’s Leg Exercise Breakdown
This can be a heavy exercise designed to construct some mega leg mass, so prepare for a real take a look at of character right here. Starting with leg extensions, Terry eases into this epic session with a warmup set earlier than his three heavy working units. Until in any other case acknowledged, intention for failure, or near failure with every train right here. The leg extension is arguably the most effective transfer for isolating the quads with out recruiting different muscle tissue.
Subsequent up is the leg press, beginning with a feeler set to determine the sort of weight that your physique may be able to urgent on a given day. Go heavy on these working units and also you’ll not solely crush your quads and adductors, however your glutes will see beneficial properties too. Foot placement is vital right here so to attain the most effective vary of movement, be extra like Terry and place the ft close to the underside of the plate, with toes ever so barely outwards.
“Specializing in stretch and full contraction,” advises the champ forward of the stiff legged deadlift, a variation that takes the load off the quads and onto the hamstring as a result of the beginning place sees the hips larger than the shins, which is the other of the common deadlift. Not solely will you hammer these hamstrings and glutes, however the core will even be engaged to maintain you steady.
Terry turns to the hack squat subsequent, a motion that requires full use of the leg, together with the quads, hamstrings, and glutes, together with the core. Not like the opposite actions, Terry makes use of ascending weights right here, little doubt to exhaust his quads to the max. That is the right train to do that, as a result of the upright place of the hack squat machine implies that the quads are prioritized for the pump. You’ll want to make this methodology a staple if you wish to add some critical mass to your higher legs.
Ryan Terry didn’t develop these enviable hamstrings by hiding behind his board shorts. The back-to-back Olympia champ has legs that may compete in a number of divisions, and one of many secrets and techniques of his success is the mendacity hamstring curl. To copy Terry’s terrific kind, be certain to isolate the hamstrings as a lot as attainable by protecting the pelvis and backbone in a set place. Additionally, don’t be tempted to drag your self ahead along with your arms, or arch your again.
“Relaxation pause for the ultimate three reps of every set,” instructs the dream health club associate. In different phrases, chase failure additional by taking mini rests if required as you close to completion on every set.
To make his final set the most effective set, Terry opts for an all-out superset to spherical out this leg session. He combines the again squat with sandbag squats to ship his legs into submission, working virtually each muscle in his leg together with the quads, hamstrings, adductors, hip flexors, glutes, and naturally; his core. Little doubt, each motion on this session serves a single mission: to construct big, competition-worthy legs.
To get probably the most out of this exercise, consider precision, goal, and a relentless drive towards failure.
To comply with Ryan Terry on Instagram, click on right here.
