Quadriceps workout on Monday and Thursday
🚩 Is it okay to train quadriceps one day, hamstrings, glutes, and calves the next, and quadriceps again the following day?
👉 First, it’s important to understand that all compound movements, such as squats, unilateral lunges, and leg presses, work both the hamstrings and the front of the thigh (quadriceps), as well as the glutes!
Workout variations
🔉 To put it simply: whenever you do a compound exercise to train your “legs,” you’re also training your glutes… and vice versa. There are variations we can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned in these compound exercises!
Lower-body training on consecutive days
📌 Training your LOWER BODY on consecutive days will NOT provide any benefits! Quite the opposite… Based on my experience coaching clients and hearing their feedback, I believe this poor workout split is the main reason many people don’t reach their goals.
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🔉 You don’t need to train for many hours a week… You need to train WELL! Rethink your assumptions!
How to improve your quadriceps workout
There is no magic amount of time to train, but generally, 40 to 50 minutes is more than enough to get good results from your workout.
And depending on how YOUR WORKOUT IS DESIGNED—and my coaching clients know this well—sometimes we can have workouts that last 20 to 25 minutes, without compromising quality or results.
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Except in specific cases where periodization calls for higher-volume workouts, you can train much faster and more intensely, giving yourself more free time.
Many studies have shown that more intense workouts, when applied appropriately, provide 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 training in the gym at least six times a week. That’s a complete waste of time and HEALTH!
