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The Perfect Science-Based Lower Body Workout

Do this and see massive improvements in your legs!

Check out the perfect science-based lower body workout that you can do to see massive improvements in your legs!

Don’t ever neglect your leg workouts. It might be disheartening, but a significant number of individuals, particularly men, tend to prioritize working on their upper body over their lower body. This discrepancy is often linked to aesthetic preferences.

While the upper body boasts features like the chest, back, biceps, and even the coveted six-pack abs, the lower body is often associated solely with legs. This perception might not be as appealing. Regrettably, many people share this viewpoint.

Source: Big Dodzy / Unsplash

However, with this comprehensive leg day routine grounded in scientific principles, you can access optimal training for your lower body. This regimen ensures that you’re dedicating the right amount of exercise to prevent your lower body from falling behind your upper body.

The perfect science-based lower body workout was designed by Jeff Nippard, a natural professional bodybuilder and fitness coach who shares tips and training programs on his YouTube channel.

The Perfect Science-Based Lower Body Workout

Nippard explains the workout is comprised of 6 lower body exercises that will target the quads, hamstrings, glutes and calves, plus an extra exercise for the abs at the end.

You can split your push, pull, leg training as follows:

  • Day 1 – Pull 1
  • Day 2 – Push 1
  • Day 3 – Legs 1
  • Day 4 – Pull 2
  • Day 5 – Push 2
  • Day 6 – Legs 2
  • Day 7 – Rest

As you can see, you’ll be doing each motion twice a week. It is therefore recommended that you alternate exercises or targeted muscle groups.

sumo squatsSource: Alora Griffiths
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Before you start this leg workout make sure you warm up by spending 5-10 minutes on the elliptical or bike. Warming up not only seems to reduce your risk of injury but can also increase your performance.

Afterwards, you can do some dynamic stretching and you’re all set to go.

The exercises that are part of the perfect science-based lower body workout by Nippard are:

  1.  Deadlift 1 x 5 Pyramid Warmup: 30% x 8, 50% x 4, 75% x 2, 90% x 1
  2. Stiff-Leg Deadlift 2 x 8 (50%-60% of deadlift working set)
  3. Leg Press 4 x 10-12
  4. Glute-Ham Raise 3 x 8-10
  5. Slow-Eccentric Leg Extension 3 x 8-10
  6. Seated Calf Raise 4 x 15-20
  7. Roman Chair Leg Raise 3 x 10-20

And that is pretty much it. To see how to perform the exercises and why they are on this list, watch the video below.

You can see other science-based workouts by Nippard below.

The Best Science-Based Push Workout (Chest, Shoulders and Triceps)

Best Chest, Shoulders and Triceps Push Workout (part 2)

The Smartest Push Pull Legs Routine

Science-Based Leg Workout 2

Build Massive Muscle Gains with The Perfect Pull Workout

The Role of Progressive Overload

Progressive overload is a fundamental principle in muscle building and strength development. It involves gradually increasing the demands on the muscles to stimulate growth and adaptation. While adding more weight to training is a common method of progressive overload, it is not the only way to achieve it. Progressive overload can also be achieved by increasing the number of repetitions, improving exercise technique, reducing rest periods, or incorporating advanced training techniques.

By progressively challenging the muscles over time, individuals can achieve continuous improvements and reach their fitness goals effectively. Embracing the concept of progressive overload allows for ongoing development and ensures that workouts remain effective and engaging, supporting long-term muscle growth and enhanced strength.

5 Methods of Progressive Overload to Force Muscle Growth

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Principles of Muscular Hypertrophy: Unlocking the Path to Muscle Growth

Muscular hypertrophy, the process of increasing muscle size, is a coveted goal for many fitness enthusiasts and athletes. To achieve this, several key principles come into play, each contributing to the overall growth and development of muscles. Let’s explore these essential principles and how they work synergistically to drive muscular hypertrophy.

  1. Progressive Tension Overload: The Foundation of Muscle Growth

At the core of muscular hypertrophy lies the principle of progressive tension overload. This principle dictates that muscle fibers must experience increasing levels of tension over time to stimulate growth. In practical terms, this involves progressively increasing the amount of weight lifted during resistance training. By consistently challenging the muscles with heavier loads, they adapt and grow stronger to meet the rising demand. However, progressive overload can be achieved through various means, such as increasing the number of repetitions, improving exercise techniques, or manipulating training variables like tempo and rest periods.

  1. Muscle Damage: Rebuilding Stronger Foundations

Muscle damage is an integral part of the muscle growth process. During intense training, muscle fibers undergo microtears and stress. These microtears are a natural response to the physical stress placed on the muscles during workouts. However, the true muscle growth occurs during the recovery phase. Adequate rest, recovery, and proper nutrition play crucial roles in this phase. When the body is given enough time and resources to recuperate, the muscles repair and grow back stronger, capable of handling greater stress in the future. Quality sleep and appropriate nutrition are essential components of muscle recovery and growth, as they provide the building blocks necessary for muscle repair and adaptation.

  1. Metabolic Stress: Pushing Muscles to the Limit

Metabolic stress is another vital factor in inducing muscular hypertrophy. This principle involves working the muscles to the point of failure or near failure during training. When muscle fibers are pushed to their metabolic limit through repeated actions, it triggers hypertrophic responses. This stress leads to an accumulation of metabolic byproducts, such as lactate and hydrogen ions, within the muscle cells. The buildup of these byproducts creates an environment conducive to muscle growth. To achieve metabolic stress, high-intensity training with challenging loads and higher repetitions is often employed.

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Synergy Among the Principles: Achieving Optimal Muscle Growth

While each principle plays a distinct role in muscular hypertrophy, their combined effects create a powerful synergistic impact on muscle growth. Progressive tension overload ensures that the muscles are continually challenged, prompting them to adapt and grow stronger. Muscle damage from intense training sessions serves as the stimulus for repair and growth during rest and recovery periods. Metabolic stress, achieved through pushing the muscles to their limits, contributes to the release of growth-promoting factors and the overall hypertrophic response.

Integrating all three principles into a well-structured training program is key to maximizing muscle growth potential. By progressively increasing weights, focusing on proper exercise form, allowing sufficient recovery time, and incorporating high-intensity sets, individuals can optimize their muscle-building efforts.

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