How many lower-body exercises?
🔉 We have two foundations that serve as a starting point when creating 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 pure waste of time and HEALTH!
Planning your workout
📌 There is no magic amount of time to train, but generally, 40 to 50 minutes is more than enough for you to get good results from your workout. And depending on how YOUR WORKOUT IS PLANNED, as my coaching clients know well, at times we can have 20- to 25-minute workouts without any loss in quality or results.
👉🏻 Except in specific cases where periodization calls for higher-volume workouts, you can train much faster and more intensely, giving you 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, single-leg 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’re also training your butt… and vice versa. There are variations we can do to emphasize one area more than another, but it is not possible to completely isolate the muscles mentioned in these multi-joint exercises!
And training LOWER BODY on consecutive days will NOT bring any benefits! 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.
