Weight Training | Effective Training Methods to Build Muscle

Today I was back in Brisbane doing a course for work. I know from previous experience that the location that I was doing the course has a decent gym set up. So as I always do I packed my training gear, just in case I got a chance to train. As it turned out the course finished about an hour earlier than planned so I seized the opportunity to train.

Today’s session is Legs and Abs. After having a look around the gym I decided that to shock my legs a bit, I would incorporate some leg press in my workout. I would never substitute leg press for squats, as squats are the king of leg exercises, if not all exercises. However in order to keep my body guessing I decided to incorporate leg press after my squats. The reason that I chose to do them after was because I wanted to ensure that my body was fresh for squats, which is my primary leg strengthening exercise.

I have outlined on previous posts, I have set myself several strength goals, which I am aiming to achieve by the end of the 12 week program. I am placing these goals in brackets after the exercise that I am performing.


My Growth Hormone Releasing Leg Workout


Pre-Workout Nutrition:
• About an hour before training I downed a Pre-workout shake.

• 5 minutes of cycling on the stationary bike.
• Dynamic Stretching
• Body Weight Squats x 20
• Single Leg Body Weight Calf Raises x 20 (on each leg)
• Leg Extensions: 2 sets x 10 reps (20kg)


Leg Press Machine

Squats (Goal Weight: 140kg)
Set 1: 10 reps x 60kg
Set 2: 6 reps x 80kg
Set 3: 6 reps x 125kg
Set 4: 6 reps x 125kg

Leg Press (Goal Weight: 300kg)
Set 1: 8 reps x 200kg
Set 2: 6 reps x 240kg
Set 3: 6 reps x 240kg

Stiff-Leg Deadlifts (Goal Weight: 120kg)
Set 1: 10 reps x 60kg
Set 2: 6 reps x 80kg
Set 3: 6 reps x 115kg
Set 4: 6 reps x 115kg

Standing Calf Raises (N/A Today due to the fact that the machines was not a pin loading machine)
Set 1: 8 reps x 80kg
Set 2: 8 reps x 120kg
Set 3: 6 reps x 160kg
Set 4: 6 reps x 200kg

Weighted Machine Crunches (N/A Due to the fact that I am in so many different places and the machines all vary so much)
Set 1: 10 reps x 40kg
Set 2: 15 reps x 45kg
Set 3: 15 reps x 45kg

Hanging Leg Raises
3 sets till failure.


Finishers – My High Intensity Fat Burning Circuit


I am still incorporating finishers at the end of my weight training session. Today I alternated between Single-Arm Dumbbell Swings and Explosive Push-ups. I started by doing 10 of each back to back, then 9 of each back to back and so on until I reach zero. The whole circuit is done without rest and took me only about 4mins to complete.

Warm Down:
• Static Stretching

The whole session including warm-up, the workout, finishers and warm down took me 55mins to complete burning about 554kcals with an average heart rate of 126BPM.

Post-Workout Nutrition:
• Straight after the session I downed a Post-workout shake.

• All reps and sets are done with good form (no cheating or swinging the weight)
• Rest for exactly a minute between all sets except for the last 2 working sets where you rest for 2mins.
• During the workout sip on water.

Being able to complete this session was a result of good preparation and planning. I knew that there was a possibility that I would get a bit of spare time during the day, and I wanted to be able to take advantage of it. Just as I thought a bit of spare time came up so I jumped at the chance to train. Being like most people I am time poor, so if a spare hour comes up in my day and I failed to utilise it, I would have been filthy with myself. Seizing opportunities like these is a key factor for a time poor person to be able to train consistently.

PS: My plan to shock my legs worked, I could barely walk down the stairs to get out of the gym.

  1. Legs are a great way to help size and release all those hormones that a body need s for growth.

    I was doing free squats for a while but noticed I cheated a bit so now I’m really focusing on box squats where I’m working a lot harder with less load.

    • Raymond,
      If only people realised that doing squats reguarly does more for their bodies than any supplement ever could. I love free squats, I am working towards 3 plates a side for 6 reps with strict form. I can see the benefits to box squats, I just love how strong I feel doing free squats. As with all training its a matter of finding what works for you and going for it.

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