How To Squeeze More Out Of Your Workouts

How To Squeeze More Out Of Your Workouts

I structure my workouts in a very particular way.

I like to warm-up slowly and really push blood-flow into the muscles I'm targeting that day, typically 4 sets of 12 reps, performed slow & controlled, focusing on a strong squeeze for activation.

This is all "mind-muscle connection" work.

I want to warm-up my joints, get a slight pump, and really feel the target muscles working.

THEN I switch over to my primary working movement for the day. That's when I'll step up the intensity & weight.

Then I'll perform any additional weighted lifts.

Then I'll usually superset some machine/weighted lifts and some bodyweight work.

And then strictly bodyweight work to finish off.

You should be able to see how there's a bit of a rising and falling in intensity over the course of a workout.

Basically, I'm balancing out intensity while allowing for higher volume. The hard sets are hard, but the volume sets burn like hell.

So... let's say it's a leg day. That could look something like this for me.

Warmup/Pre-Exhaust (Superset If Desired)

  • Leg Extension, 4 sets of 12 reps
  • Lying Leg Curl, 4 sets of 12 reps

Primary Work

  • Leg Press, 5 sets of 10-12 reps (full strip set on final set)

Accessory Work (Perform As A Circuit)

  • Leg Extension, 4 sets of 12 reps
  • Reverse Nordic, 4 sets of 12 reps @ bodyweight
  • Dumbbell Reverse Lunge, 4 sets of 20 reps


  • Body Squat, 2 sets of 50 reps @ bodyweight

If I'm feeling extra good that day, I may throw in 4 sets of 8-10 reps on back squats before the leg press & then keep the rest of the workout the same.

My primary goal for legs is to build up my quads, which is why this workout is very quad-heavy.

Although the exercise selection can vary for you, this workout format can lead to fantastic results over the course of 3 to 6 months, especially if you're training 6 days a week.

You're able to hit a wider range of rep ranges, intensity, and volume by structuring your workouts this way, without failing to recover between sessions.

Try structuring your next workout like this and see how it feels.

First warmup the target muscles with strong contractions, slow negatives, and focus on the mind-muscle connection. Then hit your primary lift at a higher weight / lower volume. Then your accessory lifts at a lower weight / higher volume (superset for more intensity & to save time). Then finish with bodyweight-only work.

I hope you're one step closer to your goals than one week ago! If you're not... STOP SLACKING!

Talk soon,


Nick Hagood
Spartan Training & Coaching



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