How many lower-body exercises?
🔉 Leg and glute workout? We have two foundations to use as a starting point when designing a periodization plan: volume and intensity. These two are inversely proportional. If you increase one, the other is inevitably reduced.
📈 But several studies have shown that more intense workouts, when applied, bring us much greater benefits than high-volume workouts.
The problem is that a myth has taken hold that you need to spend at least two hours at the gym training, at least 6 times a week. This is a complete waste of time and HEALTH!
Designing your workout
📌 There is no magic amount of time to train, but in general, 40 to 50 minutes is more than enough to get good results from your workout. And depending on HOW YOUR WORKOUT IS DESIGNED—as my coaching clients know well—at times, we can have 20- to 25-minute workouts without any loss of quality or results.
👉🏻 Except in specific cases where the periodization plan calls for higher-volume workouts, you can train much faster and more intensely, giving you more free time.
Which exercises should I do in a leg and glute workout?
First, it is important to understand that with all multi-joint movements, such as squats, single-leg lunges, and leg presses, both the back and front of the thigh (quadriceps), as well as the glutes, are engaged!
Simply put: whenever you use a compound exercise to train your “legs,” you’re also training your butt… and vice versa. There are variations we can do to emphasize one area or another, but it is not possible to completely isolate the muscles mentioned during these multi-joint exercises!
And training your LOWER BODY (MMII) on consecutive days will NOT bring you any benefits! Quite the opposite… Based on my experience coaching clients and hearing their feedback, I believe this poor training split is the main reason many people fail to reach their goals.
