Don’t neglect training your legs simply to train your chest or arms. Make sure you are using your home gym to the fullest!
Whip those little twigs of your into serious shape….this way you won’t have to feel embarrassed strutting your stuff down the beach this summer!
Try this Leg Training Session to get your Legs in tune with the rest of your body…
- Start with Barbell Squats…2 Sets, 5 Reps each with no more than 60 seconds rest in between.
…Soon after your second Barbell Squat Set, follow it up with…
- Jump Squats! Do as many as your body will let you in 60 Seconds….and don’t hold back, do them explosively. Continue with Barbell Squats….1 Set, 5 Reps with no rest.
- Follow it up with some more Jump Squats…as many as possible in 45 Seconds.
- ….90 Seconds is all you get to Rest Up! Then repeat once more.
This workout should get those scrawny little legs of yours tuned up for the summer….
and keep a bucket nearby, you may need it to get through this one!
One thing I have noticed about the home gym health and fitness industry which makes things difficult is that they are always changing the rules! There’s always some new concept that is the way to do things.
Currently, it’s Burst Training. And actually, this time I like the idea a lot.
Who should use Burst Training?
Since high intensity is the key to bursting, only those in decent health who can push themselves really hard should practice burst training. Always consult with your doctor first. (I have to say that, don’t I?)
What is Burst Training?
Burst training, also referred to as surge training, is a form of interval training where you exercise at maximum intensity in short bursts of 30-60 seconds followed by a recovery period of about 2-5 minutes. The intervals are repeated for 15-30 minutes. Maximum intensity means you should push as hard as you can and should be out of breath at the end of the interval. Recovery means your heart rate and breathing should be back to normal and your muscles should stop burning.
Where do you Burst Train?
With your home gym of course. Even entry level gyms give enough options to give burst training a try.
Why Burst Train?
Short burst training burns a maximum amount of calories during exercise and also continues to burn fat calories long after your workout is complete. Oh… And of course, it takes less time than traditional cardio exercise.
When should you Burst Train?
You can burst train whenever it fits into your schedule, which should be a lot easier now that you have shorter workouts. The average recommendation for frequency of burst training is every other day. This gives your body a change to recover completely from your workouts and keeps you from over-training.
I tell you, Iron Tony has given this short burst training thing a try. It really kicks your butt! I always feel like I’ve had a better workout than when I do longer exercise sessions with my home gym. Not only that, but I get it done quicker and don’t have time to get bored. Try it!
It was my first day at the gym…
Calmly, I walked over to the weight machine—and positioned myself facing in the wrong direction. Luckily, a kind soul rushed over and advised that one hard pull and my shoulders would be ripped from their sockets.
Trying to regain my dignity, I strolled over to the barbells and promptly overloaded one side and forgot to used collars. Nothing screams “geek!” like heavy metal plates crashing to the floor in a loud, echoing crescendo!
My point? We’re all beginners at some point. And I, Mike Mejia—currently a contributing editor to Men’s Health magazine—was one of the clumsiest beginners ever. But since then, I’ve become a nationally recognized expert in strength and fitness—and learned a lot about what works and what doesn’t.
All of this has helped build my database of Home Gym articles and reviews where I lay out to you everything I have learned as I have bulked up and super-shopped the market.
That is why I started Home Gym Reviews. By building up these reviews, trying out new machines, and getting input from other bodybuilders we all win.
One of the things you really need to watch for as the owner of a Home Gym is overtraining.
Although having goals and being aggressive is great you can take it too far. The more aggressive your fitness goals…the more diligent you will need to be with your training, nutrition and sleeping patters.
Know when it’s time to hang up the gym clothes and give your body a rest, because if you push your body too hard….chances are you will be overtraining your body.
Recovering from over training can be detrimental to your workout regimen which can mean losing several days of workouts.
You will know right away if you have pushed your body too far because you just won’t have the energy to get through a complete workout, and you will feel completely exhausted all the time.
I’ve even heard of extreme cases taking several months to fully recover!
By all means…don’t hold anything back during your workouts. Go full throttle…but make sure you know your limits. Overtraining can set you back months on your fitness and body building schedule.