Quad Radical Equation Training

03/09/2013
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Leg Workout From Hell: Kris Gethin's Quad Radical Equation
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Leg Workout From Hell: Kris Gethin's Quad Radical Equation

This is the most difficult workout I do. Think you have what it takes to keep up? Swallow your fear, swallow your bile, swallow your pride, and start lifting. by Kris Gethin May 20, 2013
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fshaner So after my weekend of eating like crap, I feel pretty good bc I just get asked if I was a trainer at my gym woot woot! Feeling great!!!
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www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html
1/19
03/09/2013
Forearm s Glutes Ham strings Lats Legs Neck Quadriceps Shoulders Traps Triceps
If you want to be the biggest, hardest guy in the gym, you have to do what you fear, not fear what you do. If you fear doing a difficult legs workout, you need to do it. It's the only way you're going to progress, period. I'm tired of seeing guys with big upper bodies and skinny legs. If you want big, strong legs with full separation, you need to train with the big boys. I've been in this industry for a long time. I've trained, learned from, and taught the best. Through the sweat, pain, blood, and puke, I've created the hardest leg workout you will ever do. Bring your balls, harden the fuck up, and let's go.
VFR800 Just took about 10 weeks off. Getting back to it now before hunting season. Newly motivated. This site definitely helps. Stoneco|d updated his overall goal.
Kris Gethin's Quad Radical Equation Workout

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Kris Gethin Growls

Check out Cheap Sympathy, the new album by Kris Gethin's band Imperfect Intruder! Song two, "Daddy," is featured in the Quad Radical Equation workout video.
2/19
03/09/2013
This leg workout resulted from 14 years of training. I have to keep thinking outside the box to make sure that each body part continues to evolve. The legs are the most difficult to change, so I had to take drastic measures. I took pieces from my own leg-training philosophy, as well as pieces from people I trained with (legends like Dorian Yates, Branch Warren, Gary Strydom, Neil Hill, and "Flex" Lewis). When you do this workout, you get a taste of how some of the hardest workers in the industry train. Because it's so intense, I don't perform this workout every week. I do it every eight weeks or so. I throw it in my routine to shock the system. Trust me, it works. This is the hardest workout in the world for me. If you're willing to push yourself beyond the realms of the natural, then saddle up and do it. Welcome the pain.
Radical Quads Workout

Superset Leg Extensions
2 warm-up sets of 10-15 reps, 1 dropset of 100 reps
Partial Extensions
1 dropset of 60 partial reps
Superset Leg Press
2 rest-pause sets of 56 reps
Dumbbell Sissy Squats
2 dropsets of 40 reps
Superset Rear-Foot Elevated Split Squats
3 sets of 20 reps, one leg at a time
3/19
03/09/2013
Lying Hamstring Curls
3 sets of 15 reps
Superset Leg Extensions
1 dropset of 100 reps
Partial Extensions
1 dropset of 60 partial reps
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Although it's high-volume, this isn't an endurance workout. What makes it really, really hard is the intensity. We only take 45 seconds rest between sets. So, you're going to suck a lot of oxygen, especially if you have a lot of muscle. Not only will this session challenge your cardiovascular fitness, but you'll torch every muscle fiber in your lower body, regardless of type. You'll also prime and challenge your central nervous system. Your body and your head are going to feel knocked about. If you don't feel like that, you're just not pushing it hard enough.
SUPERSET 1 //
LEG EXTENSIONS/PARTIAL EXTENSIONS

(1 dropset of 100 reps/1 dropset of 60 reps)
4/19
03/09/2013
Get nasty, grimy, and dirty. Start with the heaviest weight you can possibly push on leg extensions and go for about 20-30 reps. Once you hit failure, drop the weight. After I drop the weight the first time, I try to get about 10 reps on each drop. I keep following that pattern until I get to 100 reps. Once I get done with those 100 reps, I put the pin back to heavy weight and knock out some partials. Partials are only a 2-3 inch movement. You'll find that they target the quads right around the knee. Make sure you lean forward instead of back so you target your quads instead of your flexors. Aim for 15-20 reps before dropping the weight, then continue to do dropsets of 15-20 reps until you hit 60 reps.
5/19
03/09/2013
Finding the proper weight takees some trial and error. If you do a lot less than 10 reps before failing, you need to lighten the load. If you can do more than 20 reps per set, then you need to add some weight. After this superset, take a two-minute rest.
SUPERSET 2 //
LEG PRESS/DUMBBELL SISSY SQUATS

(2 rest-pause sets of 56 reps/2 dropsets of 40 reps)
6/19
03/09/2013
On the leg press, begin with your feet at the bottom of the platform about a fist's distance apart, your toes pointed slightly out. Do 14 reps and then rest for 5 seconds. During the rest, I don't rack the weight because I want to keep that mental focus. Keep that tension on your muscles. After resting 5 seconds, you'll do 12 reps and rest again for 5 seconds. Continue that pattern of descending reps, 10-8-6-4-2, with 5-second pauses between. After you complete the set, move directly to sissy squats.
7/19
03/09/2013
When you sissy squat, the dumbbells should act as counterweights so you can go below parallel. Only come up three quarters of the way to keep tension on your muscles. Once you hit 20 reps, drop the weight, grab lighter dumbbells, and do 20 more reps. If you reach failure before you finish the reps, rest-pause until you reach the prescribed amount. You might feel like you've got nothing left in the tank, but that's when you have to get back under the leg press. For set two, bring your legs up to the top of the platform and place your feet shoulder-width apart. Hit the leg press the same way you did the first set. Once you're done, take a few deep breaths, and do the sissy squats. Your stance should be a little wider on the sissy squats, as well. After this superset, take a two-minute rest.
SUPERSET 3 //
RFE SPLIT SQUATS/LYING LEG CURLS

(3 sets of 20 reps, one leg at a time/3 sets of 15 reps)
8/19
03/09/2013
I've experienced a lot of back problems doing really heavy conventional squats. So, I implemented rear-foot elevated split squats. Neil Hill showed me this movement, so I call them "Hill Squats." They blitz my quads without putting stress on my back. Of course, I still squat and I recommend squats, but I don't make it a common part of my weekly workouts. Start by doing 20 reps holding a plate. After, go directly to the lying hamstring curl and do 15 reps on the same leg. After you're done doing curls on one leg, go back and do 20 more Hill Squats on the opposite leg. Then go back to the curls for more single-leg work. Go back and forth until you've done 3 sets of each exercise on each leg. To perform Hill Squats correctly, go all the way down, but come only 75 percent of the way up. Keep tension on the muscles, not your joints or tendons. Your rear foot should be supported on a box or bench that's about knee height. Any lower than that and you won't get the full range of motion; any higher and you won't be able to go low enough or you'll put too much stress on that supporting leg.
9/19
03/09/2013
The lying hamstring curl is a little different than what you're used to seeing. The supporting leg should be high; the foot should come near your hips so you can isolate the other leg as much as possible. Stay upright and keep your arms locked. You won't be able to use much weight on this exercisethat's fine. You'll also notice that my range of motion (ROM) isn't fully extended. Don't straighten your leg completely; instead, keep tension in the muscle belly. You'll reach failure much faster. After this superset, take a two-minute rest.
SUPERSET 4 //
LEG EXTENSIONS/PARTIAL EXTENSIONS

(1 dropset of 100 reps/1 dropset of 60 reps)
To get unnatural results, we need to do unnatural things. So we're going to hit leg extensions again. After doing the split squats and hamstring curls, my glutes and hammies are fried; I want to fry the quads again. To do this, we're going to repeat the first superset, exactly the same as we did it the first time. Start with the heaviest weight possible.
10/19
03/09/2013
You don't have to do 20 or 30 reps on the first set of extensions like you did the first time, but you have to do a minimum of 10. You'll feel like you have nothing left. You may have to drag yourself out of the gym by your lips, but you need to hit 100 reps. The partial reps, because you have to start heavy again, will wipe the floor with you. You're just draining the last thing you have. Imagine getting knocked out in the ring and then having somebody drag you out by your face. That's what this workout feels like. Don't fear it. Welcome it.
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ABOUT THE AUTHOR
Kris Gethin
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Kris is a writer and photographer and will be providing Bodybuilding.com with various types of articles.
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www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 11/19
03/09/2013
OVERALL RATING POOR
9 10
9.2
Out of 10 Excellent
EX C EL L ENT
37 Ratings
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atokad
can't wait to try it, i remember when DTP came out. I couldn't walk the next day
May 20, 2013 5:40pm | report Rep Power: 10
itsJustAROD
same for me haha just had a leg day today but i will try this next week
Body Stats
ht: 6'3" wt: 201 lbs bf: 13.0%
12/19
03/09/2013
jatere1
Yea man same here, Because of him i actually put on a lot of size with his high rep/pyramid method, his legs are amazing, i want mine to look the same
Rep Power: 10 May 24, 2013 2:42am | report
Body Stats
ht: 6'0" wt: 209 lbs bf: 12.0%
badclams
Wow talk about a challenge, I'm gonna give this a shot tomorrow for my leg day.
Body Stats
ht: 5'4" wt: 161.6 lbs bf: 11.0%
Stummi386
No thanks. I'd rather just do old fashioned Barbell Squats and Romanian Dead Lifts until I can't feel my legs any more.
Body Stats
ht: 5'10" wt: 208 lbs bf: 14.0%
NNobeen
Enjoy your slow gains and chicken legs then brah.
May 21, 2013 1:42am | report
Body Stats
ht: 6'1" wt: 152 lbs bf: 11.0%
Rep Power: 10
13/19
03/09/2013
Fenrisulfr22
lol @ NNobeen. Coming from the guy that's 164 lbs and over six feet? Do you even lift, brah?
May 21, 2013 8:39am | report Rep Power: 28725
Body Stats
ht: 6'0" wt: 220 lbs bf: 10.0%
eladophir
@NNobeen Please educate yourself before speaking.
May 21, 2013 11:43am | report
Body Stats
ht: 6'0" wt: 220 lbs bf: 20.0%
Rep Power: 3657
Stummi386
@NNobeen, I've been doing this for almost two years and I can squat 450 lbs. All I've ever done is Squats, Front Squats, and Deads. Occasionally some Lunges and Leg Presses. Never touched Leg Extensions. So nice try on the insult, but you look stupid right now. Also, if you anything about gains, you would know that once you go passed about 25 to 30 reps, it's all muscle endurance and you won't really benefit much from that as far as gains go. Like already said, you're only 164 lbs, so I think you described yourself when you said slow gains and chicken legs, "brah"
May 21, 2013 4:05pm | report
Body Stats
ht: 5'10" wt: 208 lbs bf: 14.0%
Rep Power: 51440
NikMuir
@Stummi386. This isn't really related to the conversation but I just wanted to say that you have a wicked squat mate. I'm a big fan of the heavy compound lifts too but I do find my legs respond well to high rep (15-20) leg extensions, particularly when it comes to building the separation in the heads of the quads.
May 23, 2013 2:21am | report
Body Stats
ht: 5'8" wt: 154 lbs bf: 8.0%
Rep Power: 10
14/19
03/09/2013
Fairway61
@NNobeen I didn't start to make leg gains until I did some heavy *** squats, Now my legs are thick as hell, I should really upload a picture
Body Stats
ht: 5'9" wt: 182 lbs
JohnHardesty
People all across the world will be limping around the office tomorrow yelling you're name in vein.
Body Stats
ht: 5'11" wt: 187 lbs bf: 8.0%
fatys2009
That's what I've been doing for the last 2 days after Leg day from Kris's Hardcore 12 week program!
Body Stats
ht: 5'5" wt: 149 lbs bf: 23.2%
Fenrisulfr22
You are name in blood vessel
May 21, 2013 8:43am | report
Body Stats
ht: 6'0" wt: 220 lbs bf: 10.0%
Rep Power: 28725
dutchie1
actually after a great leg workout i just limb around with a satisfied smirk on my face
May 24, 2013 5:35am | report
Body Stats
ht: 6'3" wt: 163.9 lbs bf: 9.0%
15/19
03/09/2013
Rep Power: -5732
JSClen
hmmm, scared to try it! but probably will :) Article Rated: 10
Rep Power: 10 May 20, 2013 5:52pm | report
Body Stats
ht: 6'4" wt: 282 lbs bf: 25.0%
Swampduck
My legs are going to hate me when i do this on saturday morning. Better ring emergency services and book in an ambulance and gurney for when im finished i think.
Body Stats
ht: 6'0" wt: 242.66 lbs bf: 16.1%
LoochGonzalez
I really feel that any leg day that starts with leg extensions really puts you in line for a burn. People who call themselves body builders dont understand how important the leg extension is for isolating quads, I could just imagine a 100 rep set
May 20, 2013 6:17pm | report
Body Stats
ht: 5'11" wt: 177 lbs bf: 12.5%
Rep Power: 10
Stummi386
Doing anything passed about 30 reps is muscle endurance and isn't going to give you any gains.
Body Stats
ht: 5'10" wt: 208 lbs bf: 14.0%
16/19
03/09/2013
KidDisaster
^ yea kris probably doesnt know what hes doing -.May 20, 2013 11:32pm | report Rep Power: 10
Body Stats
ht: 6'0" wt: 197.2 lbs bf: 13.4%
Samsdaddy0525
I am with KidD, Kris is probably clueless...lol. I mean look at him, so small and weak...{{{eyes rolling}}}
Body Stats
ht: 5'11" wt: 205 lbs bf: 10.0%
TonedJordan
@Stummi386, Branch Warren, nicknamed Quadrasaurus, uses the 100 rep drop set method at the start of his workout. Now you telling me that a guy who is nicknamed because of his huge quads, is doing it wrong? Jeez.
May 21, 2013 7:27am | report
Body Stats
ht: 5'10" wt: 188 lbs bf: 12.0%
Rep Power: 14776
Ikatsu
The same dude who tore his quad? Yeah I'd say he's doing it wrong. Kris Gethin isn't doing a full range of motion for his leg extensions either. Mind you his legs don't look very good.
Body Stats
ht: 6'0" wt: 203 lbs bf: 10.0%
Dracid
@Stummu386 Everything you lift builds muscle regardless of the reps. Yes it won't build AS MUCH muscle but it still does. You can't lift and just do 6-8 or 10-12 reps all the time. You have to go high and work every muscle fiber if you want to look your best. If you're not doing them all then you are just cheating yourself
Body Stats
ht: 5'10" wt: 159.4 lbs bf: 17.1%
Rep Power: 10
17/19
03/09/2013
May 21, 2013 3:43pm | report
buffquads
Leg extensions is a much maligned exercise but very useful in isolating/building quads, it certainly has a place in my routine.
Body Stats
ht: 5'4" wt: 125.4 lbs bf: 17.0%
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Leg Workout From Hell: Kris Gethin's Quad Radical Equation

Leg Workout From Hell: Kris Gethin's Quad Radical Equation

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Kris Gethin's Quad Radical Equation Workout

Kris Gethin Growls

Radical Quads Workout

2 warm-up sets of 10-15 reps, 1 dropset of 100 reps

1 dropset of 60 partial reps

Superset Leg Press

2 rest-pause sets of 56 reps

Dumbbell Sissy Squats

Superset Rear-Foot Elevated Split Squats

3 sets of 20 reps, one leg at a time

Lying Hamstring Curls

1 dropset of 100 reps

1 dropset of 60 partial reps

LEG EXTENSIONS/PARTIAL EXTENSIONS

LEG PRESS/DUMBBELL SISSY SQUATS

RFE SPLIT SQUATS/LYING LEG CURLS

LEG EXTENSIONS/PARTIAL EXTENSIONS

REL ATED ARTICL ES

ABOUT THE AUTHOR

View All Articles By This Author

RATE THIS ARTICLE

Follow This Discussion by:

COMMENT ON THIS ARTICLE

(5 characters minimum) notify me when users reply to my comment

Rep Power: 3657

Rep Power: 51440

Rep Power: 28725

Rep Power: 14776

Showing 1 - 25 of 208 Comments

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