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Blog Training Workouts

Intense Home Leg Training for Muscle (No Equipment)

I, like so many others out there, have been experimenting with at-home bodyweight training. And, like so many, I have little-to-nothing to use regarding real training equipment. I have a pack of bands, but that’s about it. I’ve relied on common household stuff to piecemeal my training.

Now I’m a bit of a meathead. I like getting in a good ole fashioned intense workout at the local gym so shifting to at-home training was and is a bit of a change in mindset. I started out experimenting. A lot. I didn’t want to relegate to a “fitness circuit.” I want to build or at least maintain muscle mass.

Instead I see this as a challenge. How do I put together a lower body workout that can, at the very least, maintain my current physique or maybe even improve it?

So I’ve gone into this with an open mind and new possibilities and I think I’m on to something.

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Blog Training Workouts

At-Home Minimal Leg Workout

Let’s wrap up this at-home series with a challenging lower body workout. If you’re like me (40-plus) you’ve taken to a few machines for an effective leg workout. Over the years of heavy squats and leg presses taking their toll, however, I’ve resorted to smarter training. I do think a little at-home training can expose us to interesting and inventive ways to effectively train with what we have.

At-home leg training is particularly tricky without so many machines available in the gym. So let’s get creative. Like the saying goes, necessity is the mother of invention.

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Blog Training Workouts

High Rep Leg Training for More Mass

Last time I touted the new-found pump from high rep training. Since I had such a good time with that training session I’ve been determined to explore this even further. I’ve been applying the high rep protocol to everything and loving it.

I knew that the always infamous leg day would be a unique challenge, but I was ready for something different and interesting. At 45 I’ve tried almost every type of hypertrophy training technique around: heavy duty, rest/pause, high volume, giant sets, heavy/light, high rep/low rep, and a few I’m sure I’m forgetting.

The high rep training, to my pleasant surprise, was an incredible reminder of how I trained and felt as a newbie. Fast pace, big pumps, and tons of blood flow. So, here is how leg day went down.

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Blog Training Workouts

My Current Leg Training Routine: Sore for Days

I’m a tall guy (6′ 2″) so squats have always been a challenge for me. And that also means effective leg training in general has been challenging all my lifting life. It took many years to get to the point where squats actually helped instead of hurt me (lower back, knees, hips). And on top of all that, I’ve never been one to load up the squat bar, crank out a few heavy sets, and call it a day all the while my legs grew and grew in the meantime.

Leg training is a fickle beast especially as you get older. I’m well into my forties and most of my counterparts have abandoned leg training altogether. I’m either convinced that leg training is an essential part of a program replete with fat-burning potential, overall, full-body growth in strength, and makes me feel more balanced, or I’m just nuts.

The following is a simple, but highly effective leg training program that doesn’t require plates on plates of weight, insane intensity, unlimited amounts of gym time, or unparalleled genetics. It’s a sound program that just works.

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Blog Training Workouts

Leg Workout for a Tender Back and Knees

I had a good workout today and I just wanted to share it with you. As someone who has some tender spots in my back and a few twinges in my knee training my lower body can be a constant frustration. Not only do I love training legs I also feel like a great lower body session does wonders for keeping me lean. A good leg day is time well spent.

As I am north of 40 (and getting closer to the big 50!) I’ve had to tweak, modify, and constantly change the way I train for the simple fact that I don’t want to stop and take up golf. So heavy back squats are off the table. I needed to find effective training without the aftershock of pain and discomfort.

I recently did a great lower body session that was easy on my knees, didn’t load my spine, and felt great. Here we go.