How many exercises for a good lower-body workout
We have two foundations that serve 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.
High-volume workouts are better, but…
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!
There is no magic number
There is no magic amount of time to train, but in general, 40 to 50 minutes is more than enough for you to get good results from your workout.
And depending on how YOUR WORKOUT IS DESIGNED, as my coaching clients know very well, at times we can have workouts that last 20 to 25 minutes without sacrificing quality or results.
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Except in specific cases where the periodization plan calls for higher-volume workouts, you can train much faster and more intensely, giving yourself more free time.
Which exercises should you do in a lower-body workout?
First, it is important to understand that all multi-joint movements, such as squats, reverse lunges, and leg presses, for example, work both the back and front of the thigh (quadriceps), as well as the glutes!
Simply put: whenever you use a compound exercise to train your “legs,” you are training your glutes… and vice versa. There are variations we can use to emphasize one area or another, but it is not possible to completely isolate the muscles mentioned in these multi-joint exercises!
And training your LOWER BODY on consecutive days will NOT provide any benefit! Quite the opposite… Based on my coaching experience and hearing from clients, I believe this poor workout split is the main reason many people fail to reach their goals.
