Juan Morel's Two-a-Day Leg Workouts for Huge Quads and Hamstrings

Juan Morel's Two-a-Day Leg Workouts for Huge Quads and Hamstrings
Chris Nicoll

After taking second at the New York Pro and first at the
Toronto Pro SuperShow in 2018,
Juan Morel
still wasn’t happy with his physique. “Diesel
ditched his leg routine, cutting down on the weight while
increasing the reps to
carve out some quality detail
and better stimulate muscle
gains. “I was focusing too much on lifting heavy, and it was
hurting my knees,” he admits.

The result? A fresh three inches on his thighs when he took the
stage at this September’s Mr. Olympia. The 36-year-old New York
native credits his double-split routine, in which on Wednesdays and
Saturdays he hits quads in the morning and hamstrings in the
afternoon.

Divide and Conquer

Morel hits two body parts per day, six days per week. The first
at 11 a.m. and the second at 5 p.m. He does legs on Wednesdays and
Saturdays, chest and arms Mondays and Thursdays, and back and
shoulders on Tuesday and Fridays. He says that this split “helps
release more natural growth hormone in the body.”

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Plates Piled High

Morel goes light while training legs, but that’s a relative
term. On leg presses, he’s still topping out at 1,500 pounds on
his final set, while pyramiding up on hacks to 600. “For the leg
press, I’m pushing for the pump in the quads, which is why I go
as high as 20 reps,” he says.

Raises on Repeat

“I’ll do four sets of standing calf raises at the end of the
morning and afternoon leg workouts,” he says. He’ll go as high
as 20 to 30 reps per set, working through a full range of motion on
each rep to prod muscle fiber recruitment throughout the thick
gastrocnemius muscle that dominates the back of the lower leg.

No

Source: FS – All – Fitness – News
Juan Morel's Two-a-Day Leg Workouts for Huge Quads and Hamstrings