Monday, January 30, 2017

Leg Exercises and Workout Schedule

It's been a while since I addressed my workouts but I am still hitting the gym consistently! I've seen strength increases so I'm happy about that! I've been doing strength workouts 4 times a week and cardio 3 times a week purely because I enjoy it!

I no longer do a body part split because I've learned that frequency of exercises utilizing a full body workout is superior to a body part split. It triggers the muscle fibers more often, thereby leading to gains!

Think about it, if you do a killer leg workout and then you can't train them for several days, or even a week, you're no longer adapting, simply recovering, which does not equal strength gains. Adaptation is what we're after. If you instead do a leg workout that's not too lengthy or intense, and do that 3-4 times a week, you'll see more muscle adaptation! I squat 3-4 times a week!

Here's a few leg exercises I've been putting together during my full body workouts:

Hip Thrusts 4x10
Barbell Squats 2x10, 4x5, 1x10
Barbell Lunges 4x10 each leg

I begin with Hip thrusts to activate the glutes when I'm trying to focus on glutes. You could alternatively do a leg extension if you want to focus on quads or a hamstring curl if you want to focus more on hamstrings.

Without going to failure (I don't want to fatigue my muscles), I then move on the foundational exercise: barbell squats. Barbell squats are such a good exercise because they are a compound movement that requires a lot of different muscles. I do the first set of ten with just the bar, the second set is a reasonable weight for me and the 4 sets of 5 are pretty much  my max weight. The last set of ten I return to a lighter weight and I may incorporate pause squats or pulse squats just for a nice burn lol. Then I finish up with some barbell lunges to really focus on each glute.

This is just something that's been working for me! What does your workout routine look like?

Gains?

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