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Huge in a Hurry: 30 Minute Workout for Mass -- Legs

Huge in a Hurry: 30 Minute Workout for Mass -- Legs

Building monster legs is no easy feat. It requires time, patience, and lots of hard work.


And, if you look at most of the leg workouts on the internet, you’re looking to spend at least an hour (if not two!) in the gym.


Most people just don’t have that kind of time, especially if they have a full-time job that isn’t bodybuilding/fitness and/or they have a family.


Besides, most leg workouts on the internet are bloated with fluff exercises (adductor machine, anyone?) and most people waste more time screwing around on their phone than they actually do training.


That being said, it’s time for another entry in our Huge in a Hurry: 30 Minute Workout for Mass series -- LEG DAY


If you’re strapped for time (or just don’t feel like spending 60-90 minutes in the gym), this is the best leg workout to grow monster quads and hamstrings.


LET’S GO!

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Ape Sh*t pre workout is an intense, high-energy pre workout formulated to help support increased focus, energy, strength and fatigue resistance for better training sessions and more gains.

30 Minute Leg Workout for Mass

Leg Workout

Exercise

Sets

Reps

Leg Curl

1

6/12/20

Leg Press

1

Rest-Pause

Walking Lunge

1

5-10 min

Keys for Success

Just as we did in the other 30 minute workouts for mass, we’re going to give you the tips and tricks needed to make the most of your time in the gym for maximum results.


That begins with…

Adopting a Working Mindset

You only have 30 minutes to train.


That doesn’t leave time to check out the cardio bunnies, chat with the front desk, or scroll through the ‘gram.


Every second needs to be devoted 100% to your workout...you’re either working your muscles or recovering and mentally preparing for the next working set.


When you adopt this working mindset, you’ll find that you can accomplish quite a lot in a rather short amount of time.

Rest-Pause

As we’ve done in the previous 30 minute workouts for mass, we’re going to utilize some intensification techniques to help maximize every minute that you’re in the gym.


For today’s 30 minute leg workout for mass, we’re going to be using the rest-pause technique.


Rest-pause entails taking a working set to one rep shy of failure, racking the weight, resting 10-20 seconds, performing another set to one rep shy of failure, resting 10-20 seconds, and performing a final set to failure.


By shortening the rest periods between your sets, you’re making your muscles perform a lot of “hard reps” which is key to maximizing the amount of work the muscle has to do while training on a time crunch.


Here’s what a rest-pause set could look like using the leg press (after your warm ups are complete) as an example:

  • 15 reps
  • Rest 20 seconds
  • 8 reps
  • Rest 20 seconds
  • 5 reps (taken to concentric failure)

You’ve completed 28 reps using a weight you could normally only do for 15-16 reps.


The next time you perform this workout, your goal is to beat 28 reps.


What you’ve essentially done in crammed three working sets in a brief chunk of time, and that’s the beauty of rest-pause training -- it’s highly efficient from a time and muscle-building standpoint.


Now, it should be mentioned that some movements aren’t ideal for rest-pause, such as squats and deadlifts. You don’t want to take these movements to failure and there is also a greater risk for injury.


But for machine exercises and unilateral exercises (bulgarian split squats, split squats, etc.), rest-pause can be beneficial.

Drop Set

Drop sets are another time saving way to condense three working sets into a single extended set.


After your warm ups are complete, here is how the leg curl drop set works:

  • Perform 6 challenging reps (stopping one or two reps shy of failure)
  • Drop the weight by 10-20%
  • Perform 12 reps
  • Drop the weight by 10-20%
  • Perform 20 reps (to failure)

If you weren’t able to complete all of the reps at the given weight drop, adjust for the next workout, or keep the weight the same and aim to complete the prescribed number of reps.

Walking Lunges

For the final burnout move of this 30 minute leg workout, you’ll perform walking lunges for time.


If this is your first time attempting this workout, stay on the conservative side of the time limit and start with 5 minutes of walking lunges.


Over the coming weeks, you can increase the amount of time you’re lunging.


Make sure to take a full stride and sink as deep into the lunge as possible, pause for a second and then stand up. 


Obviously you won’t be able to lunge continuously for the entirety of the time limit.


That’s ok.


Use rest-pause when needed and keep lunging until the timer goes up. Record how many you did and aim to beat that number next week, by either increasing reps or the amount of time you lunge.