cHaOs method...PART 2

last time we briefly discussed some of the basics of chaos training...which is pretty much doin things in reverse and training PAST THE PUMP INTO THE PAIN. anyways..this time around i'm goin to run with you a basic squat/leg session. keep this in mind...this is outside the thinking of both bodybuilding and powerlifting but any of the two can do this session...and get gains in size and strength at the same time...the methods for each exercise follows.

1. LEG EXTENSIONS.
method- HIT rest pause. this is doin each rep..2 seconds up..with a 2 second pause and a 2 second descent. your goal is to do 10+ reps...rest pause style. do as many as u can...then pause and repeat til your at or over 10 reps. warmup doin sets of 20.

2. SQUATS.
method- PROGRESSIVE FAILURE. this is doin every set to failure with limited rest between sets. start at 135 or 225(depends) and go up in weight with every set to failure. take only a 1 minute rest between sets. i would do 3 sets here.

3. BOX SQUATS.
method- heavy triple plus rest pause. work up to a heavy triple. once u do back the weight down a bit and perform a total of 15+ rest pause reps...simliar to DC training. use bands and/or chains to additional resistance..

4. LEG PRESS or HACK SQUATS
method- suicides. this is doin a total of 5 sets. pick a weight that u could do for 8-10 reps. perform 2 sets of 5...each set is back to back...30 sec rest. then rest for 1 minute. THEN perform 2 sets of 8 back to back...30 sec rest. then rest for 1 minute again. then finally perform an all-out set of 10+ reps...your goal is to get over 10 reps. period.

5. LEG EXTENSIONS
method- suicides fst7. pick a weight that u could do 8-10 reps with. perform 2 sets of 10 with 30 sec rest between sets...then stretch and get water. then perform 2 sets of 12 with 30 sec rest between sets. then stretch and get water. then perform 2 sets of 15 with 30 sec rest between sets. then stretch and get water. then finally peform an allout repout to failure...the goal is to at least get 15 reps or more.

6. STIFF LEGGED DEADS
methods- PROGRESSIVE FAILURE. same as the squats. every set to taken to failure while progressively adding weight every set. aim is to do 3-4 sets.

7. LEG CURLS
method- killer20s. start doin sets of 20 and progress up in weight every set til u can't do 20 reps anymore..then start doin rest pause reps on THAT set til u do and your done.

give this squat/leg session a shot...your guaranteed to learn what i means to train past the pump into the world of pain...next we go into a chaotic chest/bench session...

enjoy!
TB