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Squat & Lunges – Lower Body Tune up Smith Machine.

It’s time to train that lower body and maximize those gains you are trying to achieve. Throughout my time in the fitness industry I have been aware that not many people are a fan of training legs and their lower body, it is definitely one of the most neglected body parts in general but training your lower body will indeed bring you great results in the long run. Lets talk about the great benefits of training legs before i begin to share this great routine that I implement into my lower body training days. Working out your lower body is vital in many ways – why? Because when you train your legs your upper body will be stronger and your strength will increase, training your legs will also improve your other lift while doing compound movements and overall cardiovascular endurance routines. While the aftermath of training legs may cause you to be very sore, don’t take it in a way that you will neglect legs because of the feelings it causes you to have. Being sore is a great thing and it also means that you’re making progress and your body has been stimulated in a way that it hasn’t been trained before – so keeping your body guessing while training legs will also help you make gains and overall upper body improvements.


How to break up your leg training routine:

  • Always evaluate your current goal and what are you trying to achieve. Remember to have a work out plan that you will follow where the lower body is being targeted at least twice a week.
  • You can break down your leg training routines by doing two lower body parts one day of the week & two days after two extra lower body parts. Example: Quads & Calves / Hamstrings & Thighs.
  • Be aware of the weight you lift each and everyday when training lower body and write it down, this will help you monitor your improvements & the strength you have gained since your first time training legs.
  • Be sure to keep your body guessing and implement different lower body work outs – such as low weight and high reps, high weight and low reps and even body weight movements with different gym equipment.
  • As per usual, be sure to stretch before, during and after your lower body work out this will ensure that the soreness won’t be as bad and will keep your lactic acid build up to a minimum & of course, train smart

About the work out & Muscles being targeted: Gluteus, quads, hamstrings & calves.

  • This type of work out is considered a Muscle Endurance work out – Where the weight is light and the reps are high.
  • You will only be resting a minimum of 50-60 seconds between sets – Testing your cardiovascular endurance while also stimulating lower body strength.
  • You will perform the first exercise (Squats) followed by Single Leg Lunges when done performing the first exercise.
  • The reps will be 20 per legs when doing lunges and 20 repetitions of squats – If you cannot do the reps, decrease it to a weight you feel comfortable on doing.
  • Be selective about the weight you choose, it’s not a routine thats meant to be lifted with heavy weight but geared towards endurance and overall cardiovascular approach.

Advice for maximum results:

  • Be sure to stretch before, during and after your work out – The lower body needs to be warm and prepared for the session to avoid major injuries.
  • Do controlled and slow paced repetitions, remember it’s not a race – Engage every muscle group through the reps being performed.
  • You can do this exercise without smith machine but I recommend it for this because it’s a superset style work out and the smith machine will help you get the most out of each set without sacrificing forms and keep you away from injuries.
  • Do not hunch your back forward when squatting and lunging that will prevent you from targeting the muscle group thats meant to be targeted so keep your back straight at all times.
  • The Lunges it’s a great exercise that targets your gluteus and quadriceps.
  • Engaged your core through every rep.

If you have any questions regarding this routine – please leave your questions down below and i will assist you.

John Carter

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