As I mentioned in the first part – five effective and simple exercises to strengthen the upper body – there are many ways to train resistance. If you work hard, use safe methods, document the results, recover properly between training sessions and exercise gradually, you will see results.
Similar to the upper body, training the lower body offers a variety of tools and overload protocols that can target the large muscles in this area: the quads, glutes, thighs and lower back. There are squats, deadlifts, leg presses and falls. And these can be done with barbells, dumbbells, selector and plate loading machines, and for high, medium and low repetitions – or a combination thereof – using different overload protocols.
With all these possible variations, I present five high-quality lower body routines that can be part of any strength, strength, weight loss, and / or general fitness program. I also attached record forms that you can use to log your workouts. (Click here to download it.)
General training guidelines
End the training in the listed exercise order format (see examples A and B). INSERT YOUR TRAINING CHOICE IN THE TRAINING FORM. Work to achieve muscle overload with resistance that meets the listed exercise guidelines (Rx). Record the training date ("DATE"), the resistances used ("WT") and the repetitions ("REPS") achieved for each training session. Try doing more reps with each workout and / or using more resistance according to the training recipe (Rx). The "NOTES" section on the training form: Space to record the seat / back / grip settings of the machine, the device used (i.e. barbell, barbell or machine) or other relevant information that will facilitate the proper performance of the exercise. Use the right exercise technique and be safety conscious. Use a spotter on certain exercises and stop when the safe practice technique cannot be maintained.
Training No. 1: 50–40–30–20–10
A lower body workout consisting of five different multi-joint exercises, which are performed at 50, 40, 30, 20 and 10 repetitions until muscle fatigue, followed by an Achilles tendon and abdominal muscle exercise.
Use five different multi-joint exercises for sets of 50, 40, 30, 20, and 10 reps to reduce muscle fatigue. Choose a thigh or abdominal exercise to complete the workout. Break 3:00 between exercises.
Exercise Order Format: Example A: Example B MULTI-JOINT LEG PRESS QUADRAT MACHINE MULTI-JOINT SMITH MACHINE SQUARE Dumbbell-SQUAT MULTI-JOINT DEADLIFT LEG PRESS SQUAT-Dumbbell-Dumbbell-Dumbbell-Dumbbell-Dumbbell-Dumbbell Jump
Training No. 2: 15 – 10 -5
A lower body workout consisting of three multi-joint exercises, an Achilles tendon and an abdominal exercise and three rounds of 15, 10 and 5 repetitions until muscle fatigue.
Use the same three multi-joint, thigh and abdominal exercises for the 15, 10 and 5 reps rounds. Do all five exercises in the order of 15, 10, and 5 repetitions until you feel voluntary muscle fatigue. Break between 3:00 a.m. and 4:00 a.m.
Exercise Order Format: Example A: Example B MULTI-JOINT Dumbbell Squat Leg Press MULTI-JOINT Dumbbell Squat Machine Hammer Loop Leg CURL Stiff Leg DEADLIFT MULTI-JOINT Dumbbell LUNGES Dumbbell Squat ABDOMINALS WEIGHTED SIT UPS ABDOMINAL MACHINE MULTI-PRINT COMMUNITY CURL STIFF-LEG DEAL LIFE SELLING LUBE ABDOMINAL MACHINE MULTI-JOINT HUBBELL SQUAT LEG PRESS MULTI-JOINT LEG PRESS SQUAT MACHINE HAMSTRINGS LEG CURLBELL STIFF-STIFF MULT ABDOMINAL MACHINE
Training No. 3: Leg press strip sets
A lower body workout in which a leg press is performed in the strip set overload protocol: four successive sets with reduced resistance on the second, third and fourth sets to induce voluntary muscle fatigue. A multi-jointed leg, an Achilles tendon and an abdominal muscle exercise complete the training.
First set of leg press: use resistance that allows voluntary muscle fatigue at 10-14 repetitions. Immediately reduce resistance by 25% (50-250 lbs., Depending on the initial resistance) – do not rest more than: 10-: 15 – and then do a second set of voluntary muscle fatigue ("MAX REPS"). Do a third and fourth set by reducing the resistance between sets by 15-25% – do not rest for longer than: 10-15 – and then do the next set of muscle fatigue ("MAX REPS") , , It is recommended that a training partner reduce resistance so that the participant remains focused. Break between 2 a.m. and 3 a.m. Use several joints, hamstrings, and abdominal exercises to complete the workout.
Exercise Order Format: Example A: Example B LEG PRESS x 4 consecutive sets LEG PRESS x 4 cons. Sets MULTI-JOINT BARBELL SQUAT DEADLIFT HAMSTRINGS BEIN CURL LEG CURL ABDOMINALS WEIGHTED CRUNCHES ABDOMINAL MACHINE
Training # 4: One of everything
A combination of high, medium and low reps in a lower body workout consisting of ten different exercises that are used to reduce muscle fatigue, including the abdominal muscles.
Squat Cup = Squat low while holding a single dumbbell at chest height and maintaining an upright back position. Plate squats = crouch deeply while holding a weight plate at chest height while maintaining the upright back position. Squat = a barbell, a Smith machine, or another standing squat. Deadlift with stiff legs = barbell, dumbbell or plate loading machine. Lunge = barbell, dumbbell or Smith machine. Deadlift = bar, dumbbell or machine. Calves = every calf exercise. Break between sets = 2:00 – 3:00.
Exercise Order Format: Example A: Example B GOBLET or PLATE SQUAT DUMBBELL GOBLET SQUAT
WEIGHT PLATE QUAD DEAD LIFT TRAP BAR DEADLIFT MACHINE DEADLIFT LEG EXTENSION LEG EXTENSION LEG EXTENSION QUAD LIFT SQUAT LUNGE SMITH MACHINE LUNGE DUMBBELL LUNGE CALVES DUMBBELL KALB RAISE KALB MACHINE LEGOM DEAL LEGAL DEAL LIFE
Training No. 5: 3 x 3
A lower body workout in which one exercise with multiple joints, one Achilles tendon and another exercise with multiple joints is alternated for three rounds with a break between each exercise and a 1:00 break between rounds with an arbitrary muscle fatigue. An abdominal exercise rounds off the training.
Use either the same three exercises in the three rounds (example A) or three different exercises in each round (example B). No break between the 3 exercises per round. Note that the repetition range will decrease from 10 to 14 to 8 to 12 and 6 to 10 if you choose appropriate resistances and work towards intentional muscle fatigue. End the workout with an abdominal exercise.
Exercise Order Format: Example A: Example B MULTI-JOINT SQUAT MACHINE BARBELL SQUAT HAMSTRINGS BEIN CURL BEIN CURL MULTI-JOINT LEG PRESSE BEIN PRESSE MULTI-JOINT SQUAT MACHINE LEG PRESSE HAMSTRINGS LEG CURL STIFF-LEG DEADLIFT GLUTE / HAMSTRALING PRESSURE ABOUT MEAL