Are you insane enough to try this brutal 200 rep leg workout to build the strongest lower body possible? Then keep on scrolling.
Get ready to ignite your quads with the fiery 200-rep workout designed to torch every muscle in your legs. This high-intensity session is not for the faint-hearted but promises to sculpt and strengthen your lower body like nothing you’ve experienced before.
But it wasn’t us at BOXROX who came up with this 200 rep leg workout that is brutal for your lower body. It was none other than John Meadows. John Meadows, “The Mountain Dog”, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips, workouts and showing how he trained to achieve his goals.
So let’s check out how is this 200 rep leg workout designed by the great John Meadows.
Try This Brutal 6 Minute Leg Workout Created By a Top Fitness Coach
200 Rep Leg Workout to Build the Strongest Lower Body Possible
Today, we embark on a leg day that redefines endurance and pain tolerance. The 200-rep quad workout is a relentless challenge designed to push you to your limits and beyond. It combines precision in execution with an almost brutal demand for perseverance. This workout isn’t just about physical strength; it’s a test of mental toughness and resilience. So, let’s lace up, set our sights on victory, and dive deep into what makes this workout a monumental task.
The exercises are as follows:
- Leg Extensions:
- Two sets of 25 reps each, totaling 50 reps. This exercise starts the workout, focusing on hitting the quadriceps hard right from the beginning.
- Hip Press or Leg Press:
- Two sets of 25 reps each, totaling another 50 reps. This compound movement targets not only the quads but also involves the glutes and hamstrings, making it more intense and comprehensive.
- Split Squats/Lunges:
- Two sets of 25 reps for each leg. This exercise really tests your pain tolerance and endurance, pushing you as you work each leg individually.
- Belt Squats:
- Two sets of 25 reps each, completing the final 50 reps. If a belt squat machine is not available, any form of squat that allows for a focus on quad engagement will suffice, emphasizing the burn and muscle fatigue.
Leg Press vs Squats For Lower Body Gains – Which is Best?
Leg Extensions: The Opener
The journey begins with leg extensions, a targeted exercise that primes the quads for what’s to come. The focus here is on the tempo and positioning:
- Positioning: Ensure the pad rests comfortably against your shins, not too high or too low, to avoid undue stress on the knees.
- Movement: As you extend your legs, focus on dorsiflexing your feet (pulling toes towards you). This minor adjustment intensifies the engagement of the quadriceps, particularly the rectus femoris.
“Push through the burn. The real challenge starts when the pain kicks in around the 10th rep, but that’s your cue to lock in even harder.” — John Meadows.
After completing the leg extensions, the workout intensifies with the inclusion of the hip press and variations of squats that incorporate different muscle groups:
- Hip Press: Ideal for engaging not just the quads but also the glutes and hamstrings. The technique involves a slight lean to optimize the muscle load distribution.
- Belt Squats: A continuation of the assault on your quads, belt squats force you to maintain form while fighting through fatigue, leveraging less weight to achieve deep muscle activation.
Another segment is the pinnacle of pain and endurance: the split squats.
- Split Squats/Lunges: These are not just exercises; they are battles against your own limits. Here, you focus on maintaining form while your muscles scream for relief.
- Mental Fortitude: This workout is as much a mental challenge as it is physical. It’s designed to build not just muscle, but also character and grit.
As John Meadows says, “It’s supposed to be hard. If it were easy, everyone would do it. Dig deep and find that strength inside you.”
For a full rundown of the exercises, how to perform them and tips to make the most out of them, you can watch Meadows’ video below.
Read Also: Bro Split, Upper/Lower, Full Body Workout Compared
image sources
- Leg press: Scott Webb / Pexels
