With a leg and shoulder workout, you train your muscles on a modified push-pull training day. Experts consider this type of training to be one of the most effective training methods. This type of push-pull training increases muscle mass, balance and strength while taking less time!
It can be frustrating for many people as the legs and shoulders are the hardest to build. By training these non-competing muscle groups together, you can get the most out of each muscle without exercising too much.
Why is this practical mass training?
This Arnold Schwarzenegger-inspired leg and shoulder day focuses on high volume repetitions and little rest. That way, you’re guaranteed to get a massive full-body pump right away.
To achieve this, the range for most of these exercises is between 10 and 15 repetitions. In addition, you should only rest 60-90 seconds between sets.
We want you to work your muscles hard until you stop making those overwhelming gains. If your muscles are under constant stress throughout your workout, you can count on noticeable muscle building and growth.
Important training tips
- Concentrate on control throughout the leg and shoulder exercise program. It is important not to speed up the repetitions but rather to contract the muscles exercise during the movement.
- You shouldn’t use up all of your energy in the first sentence. Make sure the weight is maintainable so you can do high numbers of reps.
- It is important to stay hydrated throughout the day and during workout. Experts say it takes a few hours for your body to absorb water, which means drinking water just before you exercise is not helpful.
- Remember to eat carbohydrates before exercising. This type of nutrient is the primary energy source for our body, which means that carbohydrates are essential in such high-intensity workouts.
- Do not skip the warm-up step. It can cause severe injury and irreversible damage to your muscles.
Warming up will help your muscles prepare for the next leg and shoulder workout, increase performance and reduce the risk of injury. Because we’re going to start with the squats, you need to warm up your legs first to overcome the stiffness and increase your range of motion.
After warming up, training begins with compound exercises for the legs, as they are the most tiring on the body. Once the extensive compound exercises do, you will end with isolation and finishing moves.
1. Back Squat 5 (sets) x 12 – 15 (reps)
It is arguably the most important and influential leg exercise. Back squats are a compound exercise, which means they engage almost all muscle groups to provide an incredible pump.
Fun fact, back squats are also great for creating explosive leg power, making them an alternative to box jumping for many specialised athletes.
For this leg workout, all you’ll need to find is a squat rack and a barbell!
Install with the bar on your upper back and your feet somewhat extensive than your hips
Pick a spot on the wall and attention on it during the lift (this will help keep your chest straight and your back straight)
Make sure your weight is like between the balls and the heels of your feet
Squat down while concentrating on keeping your knees in line with your feet and hips back
Break the parallel (which means your hips are lesser than your knees)
Drive with your feet and take those knees up the same way they came down
Stand with your knees and hips locked up
Getting in good shape is essential – make sure not only to use your knees but also to engage your hips. It will prevent your knees from putting up with too much stress or getting tired.
Also, be sure to keep your back in a neutral position. It means that you should never round or cover your back to avoid compressing your spinal discs during a heavy squat.
Also Read: Best Home Workout Program to Build Muscles
2. 3 x 8 weighted split squat lunges (each side)
To complete these barbell squats, you’ll want to do weighted interval squats. These will continue to involve your quads, glutes, and hamstrings in one quick and easy motion. For this one, you will need a pair of dumbbells or kettlebells and some free space in the gym.
Take the weights in each hand
Take a step forward like you’re doing a lung
As you step onward, the heel of your back foot should lift off the ground while your upper body remains straight.
Slowly lower your body and knees until they almost touch the floor
Use your front foot and legs to push your body up, then bring your foot back to the starting position
3. 3rd leg press 3 x 12-15
This machine will allow you to differ your foot position during a squat exercise. Different positioning will allow you to highlight other parts of your quads, glutes and hamstrings to provide more extensive and stronger leg muscles. You will need to use the leg press for this exercise. However, it is an essential exercise machine that every gym will have.
Sit in the machine with your head and back resting against the support
Place your feet on the stage so that they are hip-width apart when your feet are flat
Brace yourself and push the platform back by sinking your entire foot evenly into the platform
Unlock the safety bars on the platform
Lower the weight until your legs are at a 45-degree angle
Press your feet into the platform again and push the venue up until just before your legs lock.
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