Quad Day Destruction // 24hr Fitness Tacoma скачать в хорошем качестве

Quad Day Destruction // 24hr Fitness Tacoma

What's up YouTube Familia! Join us for another leg day training RPE @ 24hr fitness in Tacoma. If you're interested in a free fitness assessment come to the front desk here and we can get you started on your journey towards your fitness goals. Leg Day: Leg Press 4x12 @ RPE 7 (Drop out of the last set) Hack Squat & or Bulgarian Split Squat 4x12 @ RPE 7 Leg Extensions 4x12 (Drop out of the last set) Heel Elevated Goblet Squats 3x15 (Drop every set with bodyweight reps) Calve Raises 3x20 PERCENTAGE BASED TRAINING For optimal muscle growth, training should include: Moderate to heavy weights (72–85% of 1RM) Reps in the 8–12 range Rest periods of 60–90 seconds Progressive overload (gradually increasing weight, reps, or intensity over the weeks to come) RPE BASED RPE 7 → Feels challenging, but you could do 3+ more reps RPE 8 → Tough, but you could still do 2 more reps RPE 9 → Very difficult, with only 1 rep left in the tank RPE 10 → Max effort, no more reps possible Why Use RPE for Hypertrophy? Prevents burnout by avoiding unnecessary failure Encourages progressive overload without overtraining Allows auto-regulation (adjusting intensity based on daily fatigue) Balances effort & volume for muscle growth Don't count your sets as "Working Sets" until you get up to 7-8+ on your RPE SCALE. The sets up to these "Working Sets" should be considered warmup sets.