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

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This is the most difficult workout I do.Think you have what it takes to keepup? Swallow your fear, swallow yourbile, swallow your pride, and start lifting. Tweet

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Leg Workout From Hell: KrisGethin's Quad Radical Equation

by Kris Gethin May 20, 2013

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

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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.

Kris Gethin's Quad Radical Equation Workout

Watch The Video - 21:10

Forearms

Glutes

Hamstrings

Lats

Legs

Neck

Quadriceps

Shoulders

Traps

Triceps

Kris Gethin GrowlsCheck 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.

Just tookabout 10 weeks off.Getting back to it nowbefore huntingseason. Newlymotivated. This sitedefinitely helps.

updatedhis overall goal.

View All

VFR800

Stoneco|d

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

www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 3/19

Leg Extensions

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

Partial Extensions

1 dropset of 60 partial reps

Leg Press

2 rest-pause sets of 56 reps

Dumbbell Sissy Squats

2 dropsets of 40 reps

Rear-Foot Elevated Split Squats

3 sets of 20 reps, one leg at a time

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

Superset

Superset

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

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Lying Hamstring Curls

3 sets of 15 reps

Leg Extensions

1 dropset of 100 reps

Partial Extensions

1 dropset of 60 partial reps

Superset

Printable Page PDF Document

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)

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

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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.

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

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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)

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

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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.

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

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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)

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

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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.

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

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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

exercise—that'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.

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

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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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Rep Power: 10

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

Body Stats

ht: 6'3"wt: 201 lbsbf: 13.0%

itsJustAROD

same for me haha

just had a leg day today but i will try this next week

May 21, 2013 4:47pm | report

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

www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 13/19

Rep Power: 10

Body Stats

ht: 6'0"wt: 209 lbsbf: 12.0%

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

May 24, 2013 2:42am | report

Rep Power: 38868

Body Stats

ht: 5'4"wt: 161.6 lbsbf: 11.0%

badclams

Wow talk about a challenge, I'm gonna give this a shot

tomorrow for my leg day.

May 20, 2013 5:42pm | report

Rep Power: 51440

Body Stats

ht: 5'10"wt: 208 lbsbf: 14.0%

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.

May 20, 2013 5:45pm | report

Rep Power: 10

Body Stats

ht: 6'1"wt: 152 lbsbf: 11.0%

NNobeen

Enjoy your slow gains and chicken legs then brah.

May 21, 2013 1:42am | report

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

www.bodybuilding.com/fun/leg-workout-from-hell-kris-gethins-quad-radical-equation.html 14/19

Rep Power: 28725

Body Stats

ht: 6'0"wt: 220 lbsbf: 10.0%

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: 3657

Body Stats

ht: 6'0"wt: 220 lbsbf: 20.0%

eladophir

@NNobeen Please educate yourself before speaking.

May 21, 2013 11:43am | report

Rep Power: 51440

Body Stats

ht: 5'10"wt: 208 lbsbf: 14.0%

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

Rep Power: 10

Body Stats

ht: 5'8"wt: 154 lbsbf: 8.0%

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

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

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Rep Power: 10

Body Stats

ht: 5'9"wt: 182 lbs

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

May 29, 2013 7:58am | report

Rep Power: 145589

Body Stats

ht: 5'11"wt: 187 lbsbf: 8.0%

JohnHardesty

People all across the world will be limping around the office

tomorrow yelling you're name in vein.

May 20, 2013 5:47pm | report

Rep Power: 10

Body Stats

ht: 5'5"wt: 149 lbsbf: 23.2%

fatys2009

That's what I've been doing for the last 2 days after

Leg day from Kris's Hardcore 12 week program!

May 21, 2013 8:29am | report

Rep Power: 28725

Body Stats

ht: 6'0"wt: 220 lbsbf: 10.0%

Fenrisulfr22

You are name in blood vessel

May 21, 2013 8:43am | report

Body Stats

ht: 6'3"wt: 163.9 lbsbf: 9.0%

dutchie1

actually after a great leg workout i just limb around

with a satisfied smirk on my face

May 24, 2013 5:35am | report

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

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Rep Power: -5732

Rep Power: 10

Body Stats

ht: 6'4"wt: 282 lbsbf: 25.0%

JSClen

hmmm, scared to try it! but probably will :)

Article Rated: 10

May 20, 2013 5:52pm | report

Rep Power: 795674

Body Stats

ht: 6'0"wt: 242.66 lbsbf: 16.1%

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.

May 20, 2013 6:11pm | report

Rep Power: 10

Body Stats

ht: 5'11"wt: 177 lbsbf: 12.5%

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

Rep Power: 51440

Body Stats

ht: 5'10"wt: 208 lbsbf: 14.0%

Stummi386

Doing anything passed about 30 reps is muscle

endurance and isn't going to give you any gains.

May 20, 2013 6:56pm | report

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

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Rep Power: 10

Body Stats

ht: 6'0"wt: 197.2 lbsbf: 13.4%

KidDisaster

yea kris probably doesnt know what hes doing

-.-

May 20, 2013 11:32pm | report

Rep Power: 108648

Body Stats

ht: 5'11"wt: 205 lbsbf: 10.0%

Samsdaddy0525

I am with KidD, Kris is probably clueless...lol. I mean

look at him, so small and weak...{{{eyes rolling}}}

May 21, 2013 7:12am | report

Rep Power: 14776

Body Stats

ht: 5'10"wt: 188 lbsbf: 12.0%

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

Rep Power: 887307

Body Stats

ht: 6'0"wt: 203 lbsbf: 10.0%

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.

May 21, 2013 9:23am | report

Rep Power: 10

Body Stats

ht: 5'10"wt: 159.4 lbsbf: 17.1%

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

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

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Showing 1 - 25 of 208 Comments

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May 21, 2013 3:43pm | report

Rep Power: 2979

Body Stats

ht: 5'4"wt: 125.4 lbsbf: 17.0%

buffquads

Leg extensions is a much maligned exercise but very

useful in isolating/building quads, it certainly has a

place in my routine.

May 22, 2013 11:59pm | report

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