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What If You Needed To Do LESS In The Gym To Have BETTER Results?

What If You Needed To Do LESS In The Gym To Have BETTER Results?

I love my job as a coach and personal trainer, and I’ve seen many things in the gym since I’ve started out. One thing I’ve noticed is that some people, especially younger guys, are doing way too much in the gym. Workouts lasting 2 hours or more are not that uncommon. The problem: Your body has only finite resources, and yes, overtraining is real.

What if I told you that you could have better results by doing less in the gym?

Some of the greatest in bodybuilding (and many others, including myself) use one approach to build a muscular and lean body. Mike Mentzer did it, Arnold Schwarzenegger did it, and even Tim Ferriss did it: They all used whole body routines for huge size gains before starting with different body part splits (focusing on one or two body parts per workout).

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Now, before some of you get upset, I’m not recommending training the whole body to everybody, or all year round. This is for beginners and intermediate lifters (1 Rep Max: Squats; 1.6 x bodyweight, Bench Press; 1.2 x bodyweight, Deadlifts; 2 x bodyweight). If you fall into this category and you’re interested in making some serious gains, both strength and size-wise, then keep reading. (By serious I mean something along 10-20 pounds of muscle in 10 weeks).

Here are 3 reasons why you should give whole body routines a try.

1. Effectiveness

Do you want to know why Mentzer, Schwarzenegger, and Ferriss use whole body workouts? Because they work. If you’re familiar with the Pareto Principle, then you know what I mean with The 20%. Nothing beats whole body routines when it comes to strength and size gains, hands down. They focus on the most important thing: Compound movements. In most of them, you squat and bench twice, and deadlift once per week. You do the most effective exercises to build muscles, and you do them often. Kinda makes sense, doesn’t it?

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They’re great for working on weaknesses, too. I’m having some difficulties at the moment activating my hamstrings during squats. That’s why I’m doing a few sets of swiss ball leg-curls after squatting. Do you have a lagging body part? No problem: Pick up an exercise to hit that particular area, and do it at the beginning of your workouts. A smart routine includes 2-4 compound movements and 1-3 isolation exercises per training session. Do 2-5 sets of each exercise et voilà – you’ve got your perfect full body routine!

2. Technique

Because of the high frequency of the main lifts, whole body routines are great to improve your form. If you really want to get better at squatting or overhead pressing, squat and do overhead presses often! Ever wondered why martial artists are great at what they’re doing? It’s because they practice the same movement and over until they know it by heart. Sure it’s boring, but it works.

3. Timesaving

Why go to the gym 6 times a week if you can have the same, or even better results, with 3 weekly workouts? Full body workouts simply give you the most bang for your buck. You don’t need to do 100 rep curls or the 8 brand new Men’s Health exercises for toned abs. A 15-30 minute warm-up and 45-60 minute training makes a total of 90 minutes; 3 workouts x 90 minutes = 270 minutes = 4.5 hours per week. You hit the gym 3 times a week, and then you rest, eat, and grow. I love training, but I also enjoy many things outside the gym.

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An example of a solid training program

Monday and Friday

  • Squats 2 x 5-8
  • Incline Bench Press (10-20°) 2 x 5-8
  • Chin-Ups (supinated grip) 2 x 5-8
  • Triceps Pushdowns 2 x 8-10
  • Calve-Raises 2 x 8-10
  • Ab-Roll-Outs 2 x 8-10

Wednesday

  • Deadlifts 3 x 5-8
  • Dips 2 x 5-8
  • Overhead Press 2 x 5-8
  • Cable-Rows 2 x 5-8
  • Curls 2 x 8-10

2 x 5-8 means 2 controlled sets of 5-8 reps (working sets) after warm-up and warm-up sets. In other words, pick a weight you can do at least 5 reps with. If you can do more than 8 reps, increase weight by 2.5-5 pounds. Same weight for all working sets. Rest between 2 (for isolation movements) and 5 minutes (for compound movements).

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Split training has its time and place. However, most people will benefit more from whole body routines. Many of my clients tried this routine (or very similar ones) and the results were more than satisfying. Sometimes less is more.

Full body workouts might not be on vogue anymore, but people like Reg Park and Vince Geronda knew their value. They’re effective, great for improving form, and even save you time. What are you waiting for?

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Roberto Corbacio

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Published on July 9, 2020

10 Easy At-Home Leg Toning Workouts for Women

10 Easy At-Home Leg Toning Workouts for Women

As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

Ready to get strong? Here are the best at-home leg toning workout moves for women.

1. Bodyweight Squats

    The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

    • Stand straight with your feet shoulder-width apart and toes slightly turned out.
    • Bend at the knees until your thighs are parallel to the floor.
    • Pause for a moment and push yourself back to your original position.
    • Repeat.

    For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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    2. Forward Lunges

      When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

      • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
      • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
      • If possible, lightly touch the floor with your left knee.
      • Push off on your front foot to bring yourself to the starting position.
      • Repeat on the other side.

      Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

      3. Single-Leg Deadlift

        Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

        • Stand with your feet hip-width apart.
        • Hold a dumbbell in each hand with palms facing the front of your thighs.
        • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
        • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
        • Slowly return to the starting position.
        • Repeat and switch legs after doing all the reps.

        Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

        4. Jumping Jacks

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          Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

          • Stand straight with your legs together and arms to your sides.
          • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
          • Jump back quickly, bringing yourself to the starting position.
          • Repeat.

          Start with 3 sets of 10 or more repetitions of jumping jacks.

          5. Single-Leg Calf Raise

          See the source image

            The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

            • Stand upright with your feet hip-width apart and arms on your hips.
            • Bend your left knee and bring it hip-level.
            • Lift your right heel off the ground and balance on the ball of your foot.
            • Pause for a moment and lower your heel.
            • Repeat and then switch sides.

            Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

            6. Side Lunges

              This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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              • Stand with your feet hip-width apart and hands clasped in front of your chest.
              • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
              • Keep your left leg straight during the process.
              • Push back and return to the starting position.
              • Repeat.

              Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

              7. Plank Leg Lifts

                Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                • Begin in a low plank position with your body straight and weight on your forearms.
                • Tighten your abs and raise your right leg, pausing for a moment.
                • Lower your right leg and do the same with your left leg.
                • Repeat.

                Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                8. Glute Bridge

                  The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                  • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                  • Squeeze your abs and glutes.
                  • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                  • Pause for a few seconds and return to the starting position.
                  • Repeat.

                  Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                  9. Step-Ups

                    If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                    • Begin standing facing a step.
                    • Place your right foot on the step and left foot on the floor.
                    • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                    • Hold this position for a moment and then return to the starting position.
                    • Repeat and switch legs.

                    Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                    10. Dumbbell Good Morning

                    How to Do Good Mornings With Perfect Form | Muscle & Fitness

                      Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                      1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                      2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                      3. Hold this position for 4-5 seconds and return to your original position.
                      4. Repeat.

                      Aim for 3 sets of 12-15 reps.

                      Final Thoughts

                      There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                      In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                      More Tips on Strengthening Your Legs

                      Featured photo credit: Sergio Pedemonte via unsplash.com

                      Reference

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