Bodybuilder Breon Ansley Shares a Killer, High-Volume Legs Workout

Bodybuilder Breon Ansley Shares a Killer, High-Volume Legs Workout

Marcel Stevens

Marcel Stevens

Marcel has over 12 years in journalism who enjoys writing, jogging, reading and tennis.


You don’t acquire two Vintage Physique Olympias without stellar genetics, a lover who lets you live in the health and fitness center, and a gritty do the job ethic. 

On April 21, 2022, bodybuilder Breon Ansley shared a demanding leg training that seemingly requested all the things of his reduce human body on his YouTube channel. At the exact time, he revealed that his next competitors would be the 2022 Tampa Professional, which will acquire spot on August 5-6, 2022, in Tampa Bay, Florida. 

https://www.youtube.com/enjoy?v=7NdLVDAwPbg

Not long ago, Ansley thorough his final decision to retire from the Vintage Physique Division subsequent the 2022 Basic Physique Olympia. Notably, Ansley maintained that he would transform areas of his future teaching with a new “master plan.” The idea at the rear of the new strategy was to let him to depart the division at his greatest.

As Ansley clarifies in his recent movie, this leg exercise is a component of that vision. Here’s a peek at a single of Ansley’s 1st community ways on the highway to his closing Typical Physique Olympia competitiveness.

Ansley’s Legs Exercise

Ansley opens by offering a disclaimer that this routine is about a focus on substantial quantity relatively than lifting staggering quantities of excess weight. Nevertheless, he seemingly just can’t keep in his pleasure, indicating, “We’re gonna make the depth outrageous.” 

Leg Extension & Lying Hamstring Curl

  • Leg Extension: 2 x 6 | 1 x 10
  • Lying Hamstring Curl: 1 x 6 | 1 x 7 | 3 x 8

Ansley wastes no time developing a fast rate by tremendous-location leg extensions and lying hamstring curls. He says that he restrictions relaxation amongst sets to enhance the success. 

30 seconds, 40 seconds, which is about it. That’s all we have to have. 

Study backs up Ansley’s assertion. A single study confirmed that athletes who built-in supersets into their toughness schooling noticed significant gains in coaching efficiency and metabolic activation about a applicable time time period.

Even so, anyone like Ansley is a seasoned skilled. By that same token, it was essential for individuals with significantly less encounter not to overdo their confined rest, super-environment as it could direct to needless tiredness and eventual muscle destruction. (1)

Smith Device Squat & Bodyweight Bulgarian Break up Squat

  • Smith Equipment Squat: 2 x 5 | 1 x 9
  • Bodyweight Bulgarian Split Squat: 1 x 9 | 1 x 11 | 1 x 15

Ansley turns to a further superset, splitting his time among squats on the Smith device and bodyweight Bulgarian break up squats. He proceeds to praise the deserves and added benefits of supersets in the method. 

“We really like to make it the most tricky we perhaps can,” Ansley states. “When we make it that difficult, that implies our system looks that much far better, seems to be that substantially more highly effective. The a lot more hard you make it, the more ‘wow factor’ you have.”

That aside, Ansley may have used the Smith machine squats alternatively than the standard barbell variation since of one particular particular difference. Equilibrium and stabilization are lesser concerns on the Smith equipment in distinction to a free of charge bodyweight raise, allowing an athlete freely and securely challenge their leg muscular tissues. In turn, that likely potential customers to a far more effective training.

When education for quantity like Ansley, improved performance is an comprehensible request. That performance could even avoid eventual injury. As a person analyze maintains, a single of the most typical ways an athlete can injure them selves in their teaching is a mix of lousy method and overuse of a certain muscle. (2)

[Related: Bodybuilder Shaun Clarida Breaks Down An Intense Arms Workout]

Sissy Squat Equipment (Bodyweight)

Future in line for Ansley is just one limited, five-rep established on the Sissy Squat Equipment — which locks an athlete’s ft and calves into a vertical situation whilst seated to perform the Sissy Squat greater. Here, he explains that an emphasis on squeezing in amongst reps is crucial. 

“If I’m leaning on the pad and squeezing back again below, I get that full contraction way at the top listed here by the hip flexor,” Ansley suggests. “We want the complete quad to be linked.”

Squeezing all through quad exercise sessions can be vital as research shows it’s just one of the a lot more constant ways to build girth and energy. (3)

Strolling Barbell Lunges & Sissy Squats (45-pound plate)

Ansley promised depth. By natural means, he follows with 1 superset of going for walks lunges with a barbell and sissy squats although keeping a 45-pound plate. 

“We like to strike every thing equally as really hard, similarly as intensive, and get some volume out of all these muscle mass groups, similarly.”

Standing & Seated Calves Machine 

The bodybuilder finishes his extensive leg exercise by hitting his calves with yet another superset on a standing calves device and a sitting calves equipment. 

  • Standing Calf Raise: 1 x 5 | 1 x 8
  • Seated Calf Elevate: 1 x 5

On to the 2022 Tampa Professional

Immediately after his 2022 Tampa Pro reveal, Ansley claims that he weighs 197 kilos at the second. By the time that celebration rolls all-around, he needs his excess weight cap to be 180. He will characteristic in the Classic Physique division at the level of competition. 

If his new master instruction strategy continues to unfold as expected, Ansley may perhaps fare well in Tampa Bay arrive early August. 

References:

  1. Weakley, J.J.S. et al. (2017). The results of common, superset, and tri-established resistance training buildings on perceived depth and physiological responses. European Journal of Utilized Physiology. 2017 Jul 117(9): 1877–1889.
  2. Aicale, R., Tarantino, D. Maffuli, N. (2018). Overuse injuries in sport: a extensive overview. Journal of Orthopaedic Investigation and Surgical procedures. 2018 Dec 13: 309.
  3. Lehecka, B.J., Turley, J., Stapleton, A., Waits, K. The consequences of gluteal squeezes compared to bilateral bridges on gluteal power, ability, stamina, and girth. PeerJ. 2019 7: e7287.

Highlighted impression: @breonma_ on Instagram