Continuing on from Part 3 of the Deadpool Mega Muscle Mass Workout…

Psoas

Hip Flexion

In most of my clients, I see the unfortunate combination of weak yet chronically tight psoas (hip flexors).

So, for this muscle group, I like to combine strength training with an aggressive flexibility routine.

So, if you are going to train your hip flexors with this program, you NEED to balance it with some flexibility work.

• Heavy Partial: N/A
• Isos: Flexing your hip, push your knee/thigh into an immovable object and hold for 2-5 seconds per rep for 3-8 reps. Options include the underside of a table with your upper-body weight pushing down on the tabletop, or leaning against a wall & driving your knee into a stability ball placed against the wall, or this supine method shown in the video

• Plyos: N/A
• Vibrations: High Knees -  3-8 reps per leg

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hanging Leg Raises – 3-8 reps

Glutes/Hams

Hip Extension

• Heavy Partial: Partial Deadlifts or Good Mornings out of a Power Rack – 3-8 reps
• Isos: Using the same Power Rack, grab an unloaded barbell and Deadlift or Good Morning the bar up into the Power Rack pins. It’s your muscular force pulling up into an immovable object (the power rack) (see the iso bicep curl video for reference) – 3-8 reps

• Plyos: Broad Jumps – 3-8 reps

• Vibrations: Bodyweight Hip Thrusts -  3-8 reps – move as quick as possible

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hip Thrusts or Deadlifts or Good Mornings – 3-8 reps

Hams

Knee Flexion

• Heavy Partial: Partial Glute-Ham Raise (holding DB or band resistance) – 3-8 reps
• Isos: Partner assisted Isometric G-H Raise or Leg Curl (have a partner resist your movement) – 2-5 sec hold for 3-8 reps
• Plyos: N/A
• Vibrations: Seated Band Leg Curls -  3-8 reps per leg – move faster than the big fella in the video

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Glute-Ham Raises – 3-8 reps

Quads

• Heavy Partial: Partial Squats out of the Power Rack – 3-8 reps

• Isos: Iso Squat out of the Power Rack (barbell or hip squat belt) – hold each rep for 2-5 seconds per rep for 3-8 reps.

• Plyos: Depth Jumps – 3-8 reps

• Vibrations: Jumping Squats – Bodyweight only -  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Squats, Front Squats, Zercher Squats, Bulgarian Squats – 3-8 reps

Calves

Gastroc

• Heavy Partial: Partial Standing Calf Raise (Machine)
• Isos: Using a barbell & a Power Rack, set the rack pins so that you can calf raise up into the pins (just like the iso bicep curls) 2-5 seconds per rep for 3-8 reps.
• Plyos: Ankle Bounces – 3-8 reps

• Vibrations: Light weight Calf Raises -  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Standing Calf Raises – 3-20 reps

Calves

Soleus

• Heavy Partial: Partial Seated Calf Raise (Machine)
• Isos: N/A
• Plyos: N/A
• Vibrations: Light weight Seated Calf Raises -  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Seated Calf Raises – 3-20 reps

.

Alright, that’s it for Part 4 of the Deadpool Mega Muscle Mass Workout

In Part 5, I will wrap this series up by showing you how to put together your own workout as well as introducing you to the Deadpool Getting Ripped Workout

Enjoy

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

• The Deadpool Mega Muscle mass Workout – Part Three
• The Deadpool Mega Muscle Mass Workout – Part Two
  
• The Deadpool Mega Muscle Mass Workout
• The Official “Make Ryan Reynolds your Beeyotch” Workout
• HIIT: The Aerobic Version
• The 25 Fittest Men in the World – Part 2
• The 25 Fittest Men in the World – Part 1
• Ryan Reynold’s Deadpool Workout Plan
• WARNING: Tabata Workouts WILL Cause Fat Loss
• HealthHabits – 4 Steps to a Great HIIT Workout
• HIRT Training

Popularity: 7% [?]

• Previous Entry: Toronto By-Law Nazi Accosts Senior Citizens for Exercising in a Public Park
• Next Entry: Fighting Fat With Vinegar