Leg Training: Thoughts & Changes
Hey loves How’s everyone’s day going so far? (I totally just typed “fart” instead of “far” hehe!)
Mine’s been quite lovely I just got back from working my legs at the gym, so I am all fired up to talk about leg training today!
If you have been following along with me, you already know that I am somewhat following the LiveFit trainer; I say somewhat, because I have adapted the program so it is more suitable for ME!
Remember, everyone is different, so do what works for YOU!
*Quick recap: The changes I have made to the trainer mainly have to do with cardio and portion sizes. The program introduces cardio after 4 weeks of a “building phase”; however, I have a lot of muscle that I want to build, so I have opted to continue doing NO cardio! Regarding portion sizes, I have increased my portion sizes seeing as how my body requires more food than what was being suggested in the trainer.
I have been loving the trainer and have actually seen some gains while following it I have increased weights in many of my exercises and feel as though my shoulders are a bit larger(?) Larger or not, I am personally noticing changes which is definitely motivating, so I am choosing to stick with the trainer! However, I have been thinking a lot about the leg routine lately…
The trainer suggests to train the muscle group that you want to develop the most. For me, this is my legs. So, having said that, I have been training my legs two times per week. Before the trainer, I was also training my legs two times per week (for the same reasons), but I split my leg days up by focusing on hamstrings and glutes one day and quads on the other day. I liked this split. I found it very beneficial doing a hamstring/glutes focused workout and then a quad focused workout later on that week.
I was surprised when I saw that the LiveFit trainer used the same leg routine two times per week. I am no professional (I have learnt everything I know on my own, reading fitness articles, YOUR blogs, etc.), but from what I understand it is more common to focus on the two different leg muscle groups (hams vs. quads) when training legs twice per week.
Currently, I have been doing this workout two times per week:
Leg Press 3 x 10
Barbell Squat 3 x 10
Barbell Lunge 3 x 10
Barbell Deadlift 3 x 10
Lying Leg Curls 3 x 10
Seated Calf Raise 3 x 10
Standing Calf Raise 3 x 10
However, like I said, lately I have been contemplating whether I should do two different leg routines twice a week.
One of the main reasons I chose to do the LiveFit trainer was because I was focusing too much on my routines. Since I am not a trainer, I didn’t find it easy to throw together a proper routine for myself. I know the importance of including different exercises, so I found myself striving far too much to create a “perfect” program for myself. I know there is no “perfect” program, but that’s what was on my mind while trying to write out a routine for myself…
So, if I do switch up the leg routines, I would want to be confident in the routines I use. I don’t need to be worrying about finding a leg workout that focuses on quads and one on hamstrings and glutes – I am a student and put my studies first.
Despite having a slight dilemma regarding my leg training, I have been loving it throughout the trainer so far I have made many increases in several exercises and gained confidence in many exercises, too!
In the past, I was having trouble with leg curls, but I recently came across this video!
Ironically, I found this video right before I left for the gym to do my leg workout on Monday, so I was able to try out her Erin’s suggestions! And they worked! Her suggestions and variations to the exercise are so helpful, but maybe I had the machine set differently, too!? I guess I just had to play around with it a bit more (but I am still positive that the SEATED leg curl machine is too big for me! Haha! I’ll just stick with the lying leg curl machine from now on…)
As I am focusing much more on increasing muscle mass, strength, etc. I have been incorporating NEW things into my routine Such as…
FOAM ROLLING! <3
This is MY foam roller and I love it so very much <3 It is my favourite piece of fitness equipment and can’t wait to tell you all about it and why I love it so much! More to come tomorrow!
How often do you train your legs?
What is your favourite leg exercise?
Do you foam roll?