Lower-body exercises
YOUR WORKOUT NEEDS TO BE INTENSE to be effective! This applies to intermediate and advanced trainees
And within this framework, the rule of thumb and advice is that volume should be inversely proportional to intensity.
Focus on lower-body intensity
You can train with heavy loads and low intensity and/or light loads and high intensity. Intensity isn’t just about lifting heavy weights… not at all!
Intensity is related to how difficult it is to overcome resistance until you reach fatigue… in addition to the load, factors such as execution speed (tempo) and rest intervals should also be given plenty of consideration. There is no magic amount of time to train, but generally, 45–50 minutes is more than enough to get good results from your workout!
Pay attention to your diet
And to wrap up… EVERY weight-training workout aims to build lean muscle mass… and lose fat… what will enhance these results is your eating routine.
Choose compound exercises for your lower-body workout
First, it’s important to understand that all multi-joint movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
Put simply: whenever you use a compound exercise to train your “legs,” you’re training your glutes… and vice versa. There are variations you can do to emphasize one area or another, but it’s not possible to completely isolate the muscles mentioned during these multi-joint exercises!
And training your LOWER BODY on consecutive days will NOT bring you any benefits! Quite the opposite… Based on my experience in coaching and hearing clients’ feedback, I believe this poor workout split is the main reason many people fail to reach their goals.
You don’t need to train for many hours a week… You need to train WELL! Rethink your assumptions!
