There are multiple benefits in focusing one’s training on a specific region of the body or specific muscle groups to gain strength. When isolating specific muscle groups we can achieve “overloading” effect in those muscles making them work very hard, followed by rest and recovery. As a result, the muscles that have been pushed to their limit and then allowed to rest will rebuild in a way that will in time show great progress in strength.

 

As a rule of thumb in strength training it is recommended that the same muscle group should not be exercised two days in the row in order to allow them to recover. This of course has exceptions, for example, when working with smaller weights/higher reps when focusing on increasing muscular endurance through strength training. Generally if you’re working your muscles to the limit, allow them to recover the next day by focusing on another group of muscles or doing moderate cardio or cross training.

 

In this installment of the series you’ll find another set of sample workouts you can adjust/modify to your liking or ability. Please see my previous post here if you need making such adjustments or need guidance about how to switch up these workouts as well as how many sets/reps to perform.

 

 

Sample Lower body Workouts:

 

Workout 1 – using weights/machines

 

Set 1

Barbell/machine squats

Barbell/dumbbell deadlift

Feet together squats with dumbbells

Plea squat (complete first) with pulsing (20-30 secs)

Calf raises with weight

 

Set 2

Front squat with barbell

Bulgarian lunges with weight

Machine hamstring curls

Side walks with band or thigh abductor exercise on machine

Dumbbell crossover step up with weight

 

 

 

Workout 2 – Body weight only

 

Set 1

Walking lunges with front kick

Wall sit with calf raises

Exercise ball plea squat with pulsing

Prone lying hip extension on bench (raising legs up, legs at 90 degrees, bending only at the hip)

Cross lunges

 

 

Set 2

Reversed lunges on BOSU ball (one leg at a time or alternating for an easier variation)

One leg squats (use a low bench for guidance or perform free one leg squats if advanced)T

abata squats (reps or time)

Prone lying back extensions (use machine if available)

Jump squats or box jumps

 

 

 

 

As always- have fun, be smart with your training, and stay safe!