Go to any gym on a Monday evening, and compare the number of people you see doing endless bench presses and bicep curls to those you see doing tri-rows. Chances are, the squat rack collects dust, and it’s not clear why. Leg workouts can be hard, intense, and leave you shaking like a bowl of Jello. But in terms of mere efficiency they are without equal. Exercising your lower body is the fastest way to lean, rev up your metabolism, and get into peak physical condition. . As an added bonus, it will help stabilize your entire core (yes, even your abs!) and weight load containing . And unless you’re training to be the next Mr. Olympia, you can do a full leg workout without hours in the gym by following these rules.
Mix
As with most workout plans, variety is key to learning the lower body well. Heavy repetition with heavy weights is good for increasing mass and strength, while high reps and low weight will promote muscular growth and endurance. So what combination is best? Both, and everything in between. All these things are not completed in one day; mix it up week to week to keep your muscles guessing and avoid hitting a plateau.
Enter and exit
Like most people, you probably want the best workout possible in the shortest possible time. Hard training and smart training can make this happen. Have a plan before going to the gym. Rest for short periods (a minute or less) to shave not only your workout time, but also your heart rate Raised Here is an example of a workout that will optimize the time you have without cutting any corners.
Warm up your legs with 5 minutes of cardio machine of your choice, followed by some jumping jacks or anything else. which has moving feet and is ready. Start with your heaviest lifts (such as deadlifts or deadlifts) while your legs are fresh and can handle the heaviest weight. Do 3 sets of 8-10 reps. Follow this with 2 sets of 10-12 salt triremes, which will not only work your leg muscles, but also improve fun (To do this, hold a pair of dumbbells at your sides, lower yourself into a squat, and explode up to jump as high as you can. Bend your knees to land. You’ll underwire the curls) to finish your workout. Do 2 sets of each, 10-15 reps. Good form is essential; Check out this site to learn how to do these and hundreds of other exercises. After workout with 5 minutes cool-down of light cardio. That’s it!
No Pain, No Gain… Right?
Well, of course. This workout shouldn’t take much more than half an hour to complete. You’ll feel “burning” but left enough in the tank to walk to your car without turning your legs to mush. You use up more than half of your body’s muscle mass while performing this workout, and you’ll see quality over quantity and results. Do this exercise 2-3 times a week, but make sure you give your feet a full day to rest between workouts. Happy lifting!
Sources: muscleandstrength.com
