Pinterest. Now there are some great things about Pinterest such as pictures of my future shower (yes I am a fan of outdoor showers), DIY crafts I will most likely never do, and recipes I save in order to try later (after I clean them up).
Then there are the reasons I try to avoid it. First of all, people pin all of these delicious recipes that should be illegal to even view during dieting–also why I avoid the food network channel during contest prep.
But my biggest thing against Pinterest are the pictures of girls with descent bodies with phrases posted below along the lines of “best ab exercises to get a 6-pack” or “bootylicious workout”, and then once you click on the link, it provides some fluffy exercises that will most likely never produce the look you are going for because the exercises lack intensity and demand on the neurons! See pic below as a fine example of what I am talking about:
But, as I am looking for the example to post in my blog of how Pinterest workouts may lead many astray, I also ran into quite a few good examples of what would give you a 6-pack and nice glutes, assuming you are eating clean and are at a bodyfat percentage where your hard work would be revealed. So I guess all is not lost, you must simply know how to filter through the bad to find the good!
But since I talked about lagging muscles (my glutes) earlier this week, and was recently asked for my leg workout, I will provide you with an example of what I would do on a leg day, no chair required. Before I start though, here are a few things to consider:
1. Muscles are developed by everything you do. Mine have been developed throughout my years of swimming, lifting, and conditioning from high school through my college career. Since then, my training has changed pretty much every year depending on my focus and fitness goals, but I have never stopped training. Last year I did a lot more bodybuilding type workouts, where as this year I have been doing more functional lifting with specific programming for my squats/deadlifts. Since I have already built a good muscular base, I mainly focusing now on gaining more strength and working on my weaknesses. I also dabble in Crossfit as well. So with that being said, I do not do many traditional leg workouts anymore (once you see me on stage next, you will have a better understanding..my current muscle mass would embarrass the muscle mass I had last year).
2. You need to define your goal. My goal for this year is to excel in figure. Since I have quite the muscle mass in my quads, I have not been doing too much extra leg exercises outside of my squats, deadlifts, butt exercises, and whatever I do in Crossfit. But if you want to add to your current muscle mass, you will need to spend more time in the gym working on it!
3. Intensity, duration, and volume all factor into muscle size and strength. My first focus is on my level of intensity. If I start plateauing even though I have been consistently lifting heavy, then I may switch up my auxiliary lifts, perform more exercises, or switch from low reps to higher reps for more time under tension.
4. What you eat plays a role in muscle gain. The number one reason women struggle to put on muscle mass is because they do not consume enough protein. Individuals who weight train regularly should be eating at least 1g of protein per pound of bodyweight.
Without further ado, here is a sample leg workout:
Warm-up (5-10 min): I include full range of motion movements (squats, lunges, dynamic stretches, military pushups) as well as some movements to get my heart rate up slightly (squat jumps/lunge jumps/jumping jacks). I also include a few rounds of ab and lower back exercises (V-ups and supermans are a combo I tend to use) to warm up my core muscles since your core helps provide stability for squats and deadlifts.
1. Back squats or Front squats: 3 x 5
–You can program your squats in many different ways with weight staying the same for all sets/weight decreasing each set, but there is one constant: Your sets do not start until you warm-up to the weight that you are going to use. If you are increasing your weight for each new set, you didn’t start heavy enough. Your starting weight should also increase each week 🙂
2. RDL or Clean/Snatch grip Deadlift: 3 x 5
–Same role applies as the one above!
- Stationary barbell lunges- 4 x 8 each leg
- Step-ups- 4 x 10 each leg
- Hip Thrusts- 4 x 10
- Curtsy lunges- 4 x 8 each leg
- Cable kick backs- 3 x 10 each leg
- Monster Walks- 3 x 10 each direction
- squat jumps- 3 x max
If you are unsure of how to do certain exercises, use Youtube. With the exception of monster walks (which requires a band) and squat jumps, all exercises require weight! Try to go as heavy as you can while still completing the reps!
Workout finisher–(for those of you who want to be a B.A…)
Treadmill Hill Sprints
5 min warm-up (3.2mph at 12% grade)
5 x through:
- 30 second sprint at 12% grade (sprint starts when you hit your top speed)
- 1 minute @3.0mph at 12% grade
5 min cool down
Enjoy and let me know if you give it a try…have a great weekend!
Train hard 🙂