🏋🏻♂️LEG DAY STRUCTURING🏋🏻♂️
Got a good workout in with the pug shorts (if you know my dog you know why I love these) but instead of posting leg day/running from bees HIIT, I thought that perhaps you guys could get more use out of actually learning how to structure a leg day rather than just following what someone says without knowing what you’re actually doing. I’d rather give you guys the materials you need to progress on your own than just tell you what to do. Here are the guidelines I like to follow (*WHEN I HAVE GYM ACCESS*).
1. Incorporate mainly compound lifts w/ isolation exercises where needed
🔆Compound lifts use more than one muscle group/involve moving more than one joint. These are the meat of your workouts and include things like squats, deadlifts, hip thrusts, leg press, and their variants. I’ll usually include around 3-4 of these, with 1-2 of them being my heaviest lifts. Do your heaviest compound at the beginning of your workout (also I’d suggest doing your heaviest compound in its most standard form (ie back squat or conventional/sumo DL) so you don’t get hurt getting fancy and can achieve progressive overload).
🔆Isolation lifts target one muscle group and are good for working on weaknesses (whether they’re aesthetic or strength). These include (but are not limited to) things like hamstring curls, leg extensions, calf raises, hip abduction/adductions, and their variants. I usually include a couple isolation exercises per lift (supersetted with each other or a lighter compound variation) but they aren’t my main focus.
2. I like to divide my leg days into focusing on quads/calves and hams/glutes. The compound lifts I use on each day overlap muscle groups to some degree so I get the training frequency needed for growth. I also find that splitting the two works well for my strength progression.
3. Don’t ignore rest time between sets. On average, 1-2 minutes of rest will give you the biggest release of growth hormones post-lift, but if you’re lifting heavy for compounds you’ll likely need a bit more time. Just be sure to not sit for eternity on those heavier sets.