Get Ready for a Leg Workout Like No Other with Ryan Terry
Those who think that men’s physique competitors skip leg day should take a look at the two-time Mr. Olympia winner, Ryan Terry. With colossal quads and seriously honed hamstrings, the iconic British bodybuilder is a great ambassador for the sport, and with ambitions of slaying the competition for a third year in a row, Terry is back in his gym and building himself even better for the industry’s biggest showdown in Las Vegas later this year. Fortunately, Ryan Terry’s leg workout is available for you to try for yourself.
Introduction to Ryan Terry’s Leg Workout
Ryan Terry is a well-known bodybuilder who has won the Mr. Olympia title twice. He is a great example of how to build strong and muscular legs. Terry recently shared his legendary leg workout on Instagram, where he has 2.6 million followers. He wrote, “It’s good to be back. Time to work.” This workout is designed to build huge, competition-worthy legs, and it’s available for you to try for yourself.
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Ryan Terry’s Epic Leg Workout
Ryan Terry’s leg workout is a heavy workout designed to build some mega leg mass. It’s a true test of character, and you’ll need to be ready to push yourself to the limit. The workout includes the following exercises:
- Leg Extension: Warmup: 1 Set, 20 Reps, Working: 3 Sets, 10-12 Reps
- Leg Press: Feeler: 1 Set, 15 Reps, Working: 3 Sets, 10-12 Reps, Max: 1 Set, 6-8 Reps
- Stiff-Leg Deadlift: 4 Sets, 10-12 Reps
- Hack Squat (Ascending sets): 4 Sets, 10-12 Reps
- Lying Hamstring Curl: 4 Sets, 10-12 Reps
- The Finisher: Back Squat superset with Sandbag Squats: 4 Sets, 15 Reps each
Ryan Terry’s Leg Workout Breakdown
This workout is designed to build huge, competition-worthy legs. It starts with leg extensions, which are a great exercise for isolating the quads without recruiting other muscles. Terry eases into this epic session with a warmup set before his three heavy working sets. Unless otherwise stated, aim for failure, or close to failure with each exercise.
The next exercise is the leg press, which starts with a feeler set to figure out the kind of weight that your body might be capable of pressing on a given day. Go heavy on those working sets, and you’ll not only crush your quads and adductors, but your glutes will see gains too. Foot placement is key here, so be sure to position the feet near the bottom of the plate, with toes ever so slightly outwards.
The stiff-legged deadlift is a variation that takes the load off the quads and onto the hamstring because the starting position sees the hips higher than the shins, which is the opposite of the regular deadlift. Not only will you hammer those hamstrings and glutes, but the core will also be engaged to keep you stable. Terry advises, “Focusing on stretch and full contraction,” ahead of this exercise.
The hack squat is a movement that requires full use of the leg, including the quads, hamstrings, and glutes, along with the core. Unlike the other movements, Terry uses ascending weights here, no doubt to exhaust his quads to the max. This is the perfect exercise to do this, because the upright position of the hack squat machine means that the quads are prioritized for the pump. Be sure to make this method a staple if you want to add some serious mass to your upper legs.
Ryan Terry didn’t develop those enviable hamstrings by hiding behind his board shorts. The back-to-back Olympia champ has legs that can compete in multiple divisions, and one of the secrets of his success is the lying hamstring curl. To replicate Terry’s terrific form, make sure to isolate the hamstrings as much as possible by keeping the pelvis and spine in a fixed position. Also, don’t be tempted to pull yourself forward with your arms, or arch your back.
Terry instructs, “Rest pause for the final three reps of each set,” which means you should take mini rests if required as you near completion on each set. This will help you chase failure further and get the most out of your workout.
To make his last set the best set, Terry opts for an all-out superset to round out this leg session. He combines the back squat with sandbag squats to send his legs into submission, working practically every muscle in his leg, including the quads, hamstrings, adductors, hip flexors, glutes, and of course, his core. No doubt, every movement in this session serves a single mission: to build huge, competition-worthy legs.
Tips for Getting the Most Out of Ryan Terry’s Leg Workout
To get the most out of this workout, concentrate on precision, purpose, and a relentless drive toward failure. Make sure to warm up properly before starting the workout, and rest for 60-90 seconds between sets. It’s also important to eat a balanced diet that includes plenty of protein to help your muscles recover and grow.
Additionally, make sure to focus on your form and technique throughout the workout. This will help you get the most out of each exercise and reduce your risk of injury. It’s also a good idea to have a workout partner or personal trainer to help you stay motivated and accountable.
Conclusion
Ryan Terry’s leg workout is a challenging and effective way to build strong and muscular legs. By following this workout and incorporating the tips and advice provided, you can achieve your fitness goals and develop the legs you’ve always wanted. Remember to stay focused, work hard, and never give up on your goals. With dedication and perseverance, you can achieve anything you set your mind to.
FAQs
Here are some frequently asked questions about Ryan Terry’s leg workout:
- Q: What is the best way to warm up for this workout?
- A: The best way to warm up for this workout is to do some light cardio and dynamic stretching to get your blood flowing and your muscles ready for the workout.
- Q: How often should I do this workout?
- A: You should do this workout 1-2 times per week, depending on your fitness goals and current level of fitness.
- Q: What is the best way to eat to support muscle growth and recovery?
- A: The best way to eat to support muscle growth and recovery is to consume a balanced diet that includes plenty of protein, complex carbohydrates, and healthy fats.
- Q: How can I prevent injury while doing this workout?
- A: The best way to prevent injury while doing this workout is to focus on your form and technique, and to start with lighter weights and gradually increase the weight as you become stronger.
- Q: Can I modify this workout to suit my fitness level?
- A: Yes, you can modify this workout to suit your fitness level by reducing the weight, reps, or sets, or by substituting exercises that are easier or harder.
We hope this helps! Remember to always consult with a healthcare professional before starting any new exercise or diet program.