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Thighway to Hell Workout…

I ended my training week with this Thighway to Hell Workout…

I had 30 minutes to fit in a workout. I decided to go with lower body (it had been neglected slightly in the weeks’ training) as I knew I could hit heavy weights quickly and get plenty of benefit from the session.

I didn’t have the time to build up to the heavy weights with plenty of rest in between, so I had to cycle up quickly – this was a revelation, especially with my first exercise, barbell back squats.

thighway to hell, train movements, not muscles

Knowing I was keeping the rest periods short, I shaved a couple of reps off the early sets, meaning there was less for me to recover from. This was because the early sets are mostly to help warm up and establish movement patterns, but as an experienced lifter I don’t need as much movement establishment as a novice – I squat decently well as it is.

As I got towards my heavy weights I did max out on the reps, meaning the 3, 2, and 1 rep sets were pushing me to my limits at the time. I found I still managed a lot of weight and kept the quality high. It’s an approach I’ll use again in the future.

I followed the back squats with front squats – an exercise I love because of the abdominal work involved. I’d usually lift lighter and do more reps, but time was short (and time for rest even shorter), so I opted for heavy doubles. It worked!

I followed the two squatting exercises with a lower body pull, one I’ve been doing a lot recently, the Snatch Grip Deadlift. I like to go heavy on these but only managed a couple of sets before my recent back injury started to appear again. I spotted the early warning signs and avoided the injury returning by quitting whilst I was ahead.

I finished the thighway to hell workout with four higher-rep sets on the hamstring curl. It’s not my go-to hamstring exercise, but it’s quick, convenient and effective. I’m not averse to the occasional machine exercise and this was mine for the week!

The Thighway to Hell Workout

  • Back Squats: 8, 6, 4, 3, 2, 1, 1, 1
  • Front Squats: 2, 2, 2, 2, 2
  • Snatch Grip Deadlifts: 3, 3
  • Hamstring Curls: 12, 12, 12, 12

Give the thighway to hell workout a try. If you can, keep the workout short and the intensity high to reap the most benefit from it.

Finally, as ever I’m giving away a FREE eBook ‘101 Health and Fitness Tips’ to everyone who subscribes to my VIP email list. By joining the list you’ll have access to exclusive content, discounts, offers and products from both me and selected partners. Click here to download!

free health and fitness ebook

Published by

HoylesFitness

Owner of www.hoylesfitness.com. Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

2 thoughts on “Thighway to Hell Workout…”

  1. I love your blog – It’s extremely inspirational to someone like me that’s a novice to see what you’re doing and read your words of advice. I would like to get myself to a point where I’m doing routines similar to you. I haven’t really got to to the point I need to start lifting yet as I need to focus on my cardio and lose some weight first. I recently bought this – http://www.physicalcompany.co.uk/bob-xl-body-opponent-bag-pid3012.html – Do you think that this is a good way to lose weight by doing cardio and strengthen at the same time before I move onto lifting?

  2. Hi Dan!

    Thanks for the kind words about the blog. I’m glad you are learning and being inspired by my writing.

    We all start somewhere, so you will be doing routines like mine one day. It won’t be far away either if you stay consistent with your training.

    As for lunch bag you’ve bought, they are a solid bit of kit and great for the upper body cardio. What I would say though is you ideally should be lifting AND doing the cardio work. Not only will the lifting make you stronger and more robust, it will also contribute to your calorie burning.

    To lose weight, address the site side of things, reducing your calories at an appropriate rate until you start to see weight loss!

    If you need any help, get in touch again and I’ll help you out with it all!

    Steve

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