Contest Training Split // Routine Changes Based on Condition

During contest training, I emphasize detail in all my movements. I try to focus more on the squeeze and the form to bring in detail on the muscle. I keep the weight up, but as you get leaner and dryer the body tends to ache from the missing fat and cells that cushion your joints for the power lifting. I will vary my rest and my cardio depending on condition and how fast I am progressing.

CHAD RAY MARTIN’S

HARDCORE LEGS WORKOUT! 

By Chad Martin 

            Here’s my leg workout, designed to build a quality competitive physique. Warning!  This is not for the squeamish or faint of heart!Wednesday is mass day, and Sunday, detail day. I hit my hams harder on Sunday and my quads suffer on Wednesday.The week starts with front squats, lunges, high leg presses, leg curls and straight legs.  If I’m training for mass, I do a 3 weeks cycle of lifts. Week one: 4 sets of 10; week two: 4 sets of 8, and week three: 4 sets of 6.  During contest prep, I switch over to 4 sets, 12 every set, with warm ups before the first exercise. For mass day, I pre-exhaust my thighs with a few good leg extensions. I start the actual workout by doing squats and counting the reps according to whether I’m in contest or off-season.  I go pretty heavy for off-season, usually around 505 for 8, or 565 for 6, and squat deep.  It makes a significant difference in how your legs grow.  Legs are tough to train, and you must focus on what’s at hand and not let anything mess with you.For squats, I do several warm up sets before digging in with the first set of true training.  If I can keep my back together from the loads of compression, I’m good. Front squats are next.  I do them the same way, as high as 315 for 6, and try to train for form, technique, and development. After front squats, I roll into hack squats.  If it’s competition season, I stick with 12 reps on everything.One point I should make about contest training has to do with the last set: 12 is not the number, pain is.  I push till the legs go!  I love to get 15, but sometimes, I just clear 12, and other times, I roll beyond to 20.  Depends on how much animal I can pull out that day.  My training Partner,Plymouth, pushes me hard and makes sure I go to the outer limits.  He keeps me strong!Next come leg presses. I like to pile up the sled!  Marc sits on top of it and screams “let’s roll!” Really hits hams and quads hard, and if your feet aren’t kept flat, you can strain your calves.Once leg presses are done, another day in the kingdom of pain has been accomplished!  All I have left are leg curls and leg extensions, super setted. 
People ask if I have a difficult time sleeping on leg day. Normally, no.  Sometimes, my legs twitch all night, trying their best to recover.  I always ingest a lot of carbs right after legs. For example, I take in 90 carbs from white rice if I’m dieting.  If I’m growing, I’ll take in 2 cups of oats, one tablespoon honey, and about 48 ounces of water.  30 minutes later, I’ll eat a solid meal with protein and vegetables and another portion of carbs, at a rate of about 50 protein and 50 carbs.Calves are done the day after legs. It’s not easy--my legs collapse on me fast!  I like to use the Smith machine for standing raises on a 2 x 4 piece of wood.I do about 4 sets of 25, as heavy as possible.  I go from there to toe raises and then to seated calf raises, same reps, and finish with seated toe presses.  I do one set with 18 reps, then another 5 seconds later, with 16 reps and another 5 second later, with 14 reps.  It’s toast time!If you’re standing straight and didn’t make some loud noises during that workout, you’re full of shit!