Hi, I'm having a pretty hard time with my quads workout.

I start the leg day with 3 sets of squat, each set with 3 burns. My last workout goes like this:

1/ Squat:

Set 1: 60kg 8 rep, 40kg 8 rep, 30kg 8 rep.

Rest 2 minutes and begin Set 2.

Set 2: 50kg 8 rep, 40kg 8 rep, 30kg 8 rep.

Rest 2 minutes and begin Set 3.

Set 3: 40kg 8 rep, 30kg 8 rep, 20kg 8 rep.

After 3 sets like this, I feel like hell. My leg just tired, not really burn but I feel pretty damn exhausted :)) (60kg 8 rep is the highest amount of weight I can handle for 8 reps right now - I just progressive from 55kg with the same workout). My heart beat goes nearly 200 beat per minutes and I begin to feel scary when leg day comes :))

After that: rest 2 minutes and begin the Leg Press.

Set 1: 51kg 8 rep, 44kg 8 rep; Rest 1 minute

Set 2: 44kg 8 rep, 37kg 8 rep; Rest 1 minute

Set 3: 37kg 8 rep, 31kg 8 rep.

And that is it for my quads workout.

I think I got tired pretty quickly since I was a little kid - even right now, if I run for only 500 meters, I've felt tired already. 

So my question is: First, is there anyway to make the leg day a little bit easier?

Second, how should I improve my strength so that I wouldn't get tired too quickly like this anymore?

(I'm 18 years old, 66kg (145 pounds), 1m81, I eat around 3000 calories a day, divided by 6 meals, with around 35% protein, 40% carbs and 15% fat.

My goal is to gain weight and gain muscle).

Thanks everyone :))

It just sounds like an endurance issue, you're probably not used to this kind of training I'm guessing? And maybe your fitness isn't the best. Working on your cardiovascular system will help with this - so the training itself will help, but also maybe adding in a couple of HIIT cardio and a couple of LISS cardio sessions as well, because this is all a mixture of aerobic and anaerobic exercise.

 

The way to make your leg workout easier is to keep doing it and get fitter and get better at it. Your rest periods are already where they should be, so it's just something you will have to improve on over time, but don't worry, you'll get there!

 

And to gain strength, you should do more strength-based training. You should look at doing the PPL program. Each workout you'll start off with some heavy sets and reverse pyramid training to build your strength. http://muscularstrength.com/Push-Pull-Legs

Training legs is hard work! Just keep at it and your results/conditioning will come along with everything.

It just sounds like an endurance issue, you're probably not used to this kind of training I'm guessing? And maybe your fitness isn't the best. Working on your cardiovascular system will help with this - so the training itself will help, but also maybe adding in a couple of HIIT cardio and a couple of LISS cardio sessions as well, because this is all a mixture of aerobic and anaerobic exercise.

 

The way to make your leg workout easier is to keep doing it and get fitter and get better at it. Your rest periods are already where they should be, so it's just something you will have to improve on over time, but don't worry, you'll get there!

 

And to gain strength, you should do more strength-based training. You should look at doing the PPL program. Each workout you'll start off with some heavy sets and reverse pyramid training to build your strength. http://muscularstrength.com/Push-Pull-Legs

Another question Scott, I've seen the Leg workout in the Push Pull Leg workout and I've actually tried it, but there are too many exercise and my endurance cannot handle it. Should I remove some workout?

Thanks again =))

If you need to work up to the full routine, that's OK, do it at your own pace. So for now maybe you just need to do 1 set less than what the program says (where it says 5 reps, try doing 4 reps, and where it says 4 reps, try doing 3 reps).

 

HOWEVER, you should be aiming to do the full program in time! So keep working at it and soon you will be following the program 100%! 😁 Are you going to sign up as PLATINUM so you can actually follow the entire program?

I got it :)) Just sign up as Platinum by the way =))

Another quick question Scott :)) For my leg program, would you suggest to change to the Push Pull Leg program or stick to my workout and progressively overload it? And about the HIIT training, I've seen 2 workout called circuit A and circuit B in your PPL program, but in your video it seems that you have 6 more :)) Where can I found that if I want to change the workout?

Thanks =))

Awesome! Now you can follow the entire program! 😁 

 

So the leg workout you're doing at the moment is LEGS-B. That will come in MONTH 2 of the program. So for now, just stick to the program, which means you will start at MONTH 1 with the A workouts, and then next month you will be back to training with the LEGS-B routine and the other B routines as well.

 

There are again, more circuits (C & D) when you get to MONTH 2 of the program, but if you want some more circuits to try, you can use some of the home program circuits, or other bodyweight circuits that are available in the @exclusive section here: http://muscularstrength.com/exclusive/weekly-routines

 

Don't forget that on the main page of the PPL program, you can find the calendar on the right hand side of the page which will show you how the program works for the entire 12 weeks! 😊 

Got it :)) So happy cause I don't need to continue my current leg workout just for now =)) It's killing me man.

Final question Scott :))) I really want to improve my endurance, and currently I'm doing Circuit A and Circuit B twice a week. Should I increase the number of endurance training like this per week? For example adding 2 exercises like that per week? And if so, when should I do those additional exercise?

Thanks again.

Haha yeah MONTH 1 will help you build up some endurance, so that you will be able to handle the LEGS-B workout and all the MONTH 2 workouts a bit better once you get there!

 

The workout routines themselves will help you build endurance as well because of their short rest periods, so I wouldn't worry too much about adding in extra circuit sessions. The only reason you might want to add more circuits is if you're trying to lose fat.. but if you're goal is to build muscle, then just stick with the two circuits weekly as per the workout calendar 😊 

Yes Scott :)) Thanks =))