The No-Pause Leg Workout

What do you do when you’re in the gym and you get a text?

  1. Stop to answer it
  2. Wait until a break in your workout, answer it
  3. Finish your workout a little early, answer it
  4. Look at the text, decide to answer it later
  5. Throw the phone out the window



If you answered anything other than ‘6’ to that question, then guess what? Arnie is disappointed in you. Specifically, he says:

‘When I see guys texting in the gym… they’re not serious. This is Mickey Mouse stuff. You train, or you don’t’.


In other words, if you’re spending time in the gym doing anything other than lifting, you might as well not have bothered. Chances are then, that Arnie would approve of Rob Riches and his ‘No-Pause’ leg workout. As the name suggests, this is a workout where you take zero breaks throughout the regime.


Leg Press

Rob starts the workout with a leg press and recommends going with a drop set to keep moving. That means he lowers the weight as he goes to keep the momentum high and to allow himself to push past failure (repeatedly) and to keep creating new microtears in the muscle fiber.


Hack Squat

Next up, Rich does the same thing with the hack squat. As you likely know, the hack squat is essentially an upside down leg press which works the very same muscles as the leg press. This makes it perfect to follow up with, as it will allow you to keep going targeting the same part of the body but now with the pressure focusing on a slightly different point in the muscle. Again, you’ll be using a drop set.


Leg Extensions Superset With Walking Lunges

High volume on both exercises, you’ll be going straight from leg extensions targeting the quads, to walking lunges. For the lunges, keep a barbell across your shoulders to increase the resistance.


Notice how Rob starts with compound movements then moves straight on to the isolation exercises. This way he can perform better on those compound movements and has a pre-exhaust going in to the isolation. It also means he can really nuke the quads at the end without worrying about not being able to perform on the bigger lifts.


Rob also recommends ending workouts with stretches. He says that he prefers to stretch at the end of a workout instead of at the start. While he always warms up, stretching after the lifts helps him to avoid aches and pains better than it does beforehand. What’s more, the science actually backs him up as a number of studies show how stretching prior to workout or any form of exercise can in fact impede your ability and actually increase the risk of injury!


So there you go: Rob’s no pauses workout. Now remember to keep the momentum up. Even if that means you’re not lifting as much weight. Intensity is the name of the game here, so go pedal to the metal!