Lower-body training 5 times a week
Is it right to train quadriceps one day, hamstrings, glutes, and calves the next, and then train quadriceps again the following day?
First, it’s important to understand that all compound movements, such as squats, lunges, and leg presses, work both the hamstrings and the front of the thigh (quadriceps), as well as the glutes!
Compound exercises
Put 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 use to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned in these compound exercises!
Training on consecutive days
And training your LOWER BODY on consecutive days will NOT provide any benefits! Quite the opposite… Based on my experience coaching clients and listening to their feedback, I believe this poor workout split is the main reason many people don’t reach their goals.
🔉 You don’t need to train for many hours a week… You need to train WELL! Rethink your approach!
Getting the most out of your lower-body workout
Don’t know the tempo for the exercises in your lower-body workout? You should—and you should have that information on hand…
Remember, strength training is about more than simply pulling or pushing weights at random!
According to several studies, contraction times close to 60 seconds, with repetitions lasting between 4 and 6 seconds—that is, time (seconds)—are ideal for designing hypertrophy workouts. However, there are plenty of ways to vary these stimuli.
Movement tempo in your workout split is a more important variable than simply increasing the “weight,” since indiscriminately increasing the load can affect your range of motion and compromise proper exercise technique, and in extreme cases can cause unwanted injuries.
You don’t need very heavy weights to build muscle. That’s a myth, and it needs to be debunked! By using a full range of motion and controlling your tempo, you can achieve great results.
You should always focus on performing complete movements in your workouts, because poor technique combined with heavy loads can lead to serious injuries during training. And that’s not what you want, right?
