Tip The Evil Butt Workout of Doom Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Evil Butt Workout of Doom Do this character-building lower-body smashing workout once per week Warning In eight weeks you' ll need to buy new jeans by Tom Morrison November 15, 2019May 18, 2022 Tags Training I'm a fan of big supersets, especially for people who can only train a few days a week. If you're getting plenty of recovery time then it's okay to push harder in your sessions. When it comes to leg training, there are a few aspects we can play with: Strength (Heavy, low rep) Endurance (Light, high rep) Explosiveness (Plyometric, fast movements) Normally you'd train each of these separately, either on different days or in different sets. For example, working on a heavy squat set, moving to some higher-rep work, then possibly finishing up with something more explosive. But what if you combine all three into one amazing giant set? Well, you're in for a whole world of gains! On your next leg day, try this combination. I apologize in advance if you need to use any stairs the day after. Complete 5 sets of: 5 x Back Squats: At 70% of 1RM 20 x Step Back Lunges: Moderate weight (unbroken reps) 20 x Jumping Lunges: Unbroken reps Take a three-minute break after set one and two, then a four-minute break after set three, and a five-minute break after set four. Trust me, you'll need it! The rest allows you to keep the intensity high during each set. (You can also attempt this workout with lighter weights and less rest. You'll get a totally different kind of stimulus.) If it's your first time doing this workout, err on the side of caution and go a bit lighter. Later, use weights that are challenging. Add this workout to your training once a week for 8-12 weeks. Progressively load the back squat and lunge each time and you'll really get the benefits of strength, muscle growth, endurance, and mental fortitude. This is a character-building workout, and not everyone can get through the full five rounds. The butt DOMS after this can be laughable, so make sure you don't have to be at an important, formal event the next day. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip 10 Ways to Challenge Your Body and Grow Muscle growth is an adaptive response. No challenge, no gains. Are you using at least a few of these progression methods? Tips, Training Christian Thibaudeau June 3 Training Tip Heavy Weight High Reps for Big Quads High-rep sets build muscle. Heavier, low-rep sets do too. Here's how to do them both in the same workout. Tips, Training Mark Dugdale January 11 Training The Very Best Way to Build Forearms I lift hard and I can crush you. That's the message big forearms send the world. Here's how our pros and experts train them. Arms, Bodybuilding, Training T Nation October 3 Training Tip Fix Your Row Fix Your Shoulders Here are the most common mistakes made with the horizontal row (and how to fix them). Back, Bodybuilding, It Hurts Fix It, Tips, Training TJ Kuster January 23