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10 Ways to Avoid Losing the Thrill
  15 Rules of Muscle Building
  30 Day Challenge
  5 Star Arms workout - 1
  5 Star Arms workout - 2
  6 Muscle Building Tips
  7 Beginner Bodybuilding Tips
  7 Second Ab Workout
  8 Sets of 8 Muscle Building 1
  8 Sets of 8 Muscle Building 2
  8 x 8 Muscle Building Routine
  Abdominal Exercises
  Aerobic Exericse & Muscle Loss
  Attention to Muscle Pain & Injury
  Basics of Strength Training
  Beach Body Abs
  Beginner Leg Workout Routine
  Benefit of Flexibility Exercise
  Benefit of Strength Training Program
  Beginner Ab Exercise Guide - 1
  Beginner Ab Exercise Guide - 2
  Beginner Ab Exercise Guide - 3
  Beginner Body Building Workout
  Bench Press Blast Off - 1
  Bench Press Blast Off - 2
  Best Ab Exercise for 6 Pack Abs
  Best Compound Exercises
  Bicep Exercise Tip
  Bodybuilding Techniques
  Build Big Biceps In 3 Steps
  Build Muscle & Gain Weight 1
  Build Muscle & Gain Weight 2
  Building Strong Core Muscles
  Bulk up and Gain Weight
  Bodybuilding Race to the Top
  Cardio Boxing Fitness
  Cardio Exercise Safety
  Cardio Exercise Principles - 1
  Cardio Exercise Principles - 2
  Chest Muscle Building Secret
  Chest Training Technique
  Choose a Personal Trainer
  Choose a Health Club - how to
  Choose a Treadmill - how to
  Don't Want Muscle? - 1
  Don't Want Muscle? - 2
  Dealing with Sports Injury
  Effective Cardio Exercise - 1
  Effective Cardio Exercise - 2
  Exercising While Sick
  Factors Affecting Strength
  Full Squat Exercise
  Form - Weight Lifting & Bodybuilding
  Gain Muscle & Size
  Give the Gift of Fitness
  Gym Safety Basics
  Home Gym Equipment Buying Guide
  Heavy Bag Workout
  How to Build Pectoral Muscle
  How to Get 6 Pack Abs
  Increase Growth Hormone Tip
  Interval Aerobic Training
  Interval Training Workout
  Joy of Natural Bodybuilding
  Jumping Rope For Fitness
  Lose Fat and Build Muscle
  Lower Abdominal Exercise
  Machines Vs. Free Weights
  Mass Building Workout Secrets
  Maximum Cardio - 1
  Maximum Cardio - 2
  Measuring Progress
  Muscle Building from All Programs
  Muscle Gain Visualization Guide
  Natural Bodybuilding
  Natural Pain Mangement & Exercise
  Online Personal Trainer - 1
  Online Personal Trainer - 2
  Online Personal Trainer - 3
  Overtraining Syndrome
  Pay Attention to Muscle Pain
  Pack on Muscle Fast
  Perfect Rep
  Powerful Leg Workout Routine
  Principles of Effective Weight Gain
  Pushup Exercise Mistakes
  Shoulder Shrug Exercise
  Skull Crusher Exercise
  Sore Muscle Treatment
  Sprinting For Fitness
  Stomach Vacuum - Ab Exercise
  Stop Over Training
  Strength Training - Part 1
  Strength Training - Part 2
  Strength Training - Part 3
  Strength Training - Part 4
  Strength Training - Part 5
  Strength Training Routine
  Strength Training Strategy
  Stretching for Health
  Stretching Princples and Exercise
  Stretching - Why and When
  Superset Workout
  Teen Bodybuilding - Age To Train
  Time for Strength Training - 1
  Time for Strength Training - 2
  Time for Strength Training - 3
  Time for Strength Training - 4
  The Muscle Code
  The Truth About Exercise Needs
  Top 7 Outdoor Fitness Exercises
  Top 10 Reasons for Weight Lifting
  Top 10 Workout Mistakes
  Top Weight Gain Resources
  Travel and Fitness Tips - 1
  Travel and Fitness Tips - 2
  Tri-sets For Stubborn Triceps
  Unconventional Quadricep Training 1
  Unconventional Quadricep Training 2
  Underground Strength Training
  Warming Up Properly
  Weight Training and Manual Labor
  Weight Gain & Bodybuilding Myths
  Weight Gain Tips
  Weight Lifting For Kids
  Workout Without a Gym
  Why Calves Won't Grow

Diet & Weight Loss

10 Weight Loss Tips
  10 Rapid Fat Loss Tips
  13 Benefits of Green Tea
  16 Weight Loss Tips
  3500 Calories to Lose a Pound of Fat
  Alcohol and Belly Fat - Beer Belly
  A.M. Fat Burn - Morning Cardio
  Carb Cycling & Low Carb Diet
  Cardio Timing - Burn More Fat
  Clenbuterol for Weight Loss
  Diets Don't Work
  Eating Fat Makes You Fat
  Fast Weight Loss Tips
  Fat Burning Process
  Freshman 15 Weight Gain
  Holiday Weight Loss
  Hoodia Diet Patch
  Hoodia Gordonii Diet Pill Review
  Hoodia Gordonii Weight Loss
  How To Lose Love Handles
  Lift Weights to Lose Fat
  Lose Stubborn Belly Fat
  Low Body Fat Secrets
  Low Carbohydrate Diet
  Myth of Fast Weight Loss
  Oolong Tea Weight Loss
  Reducing Fat
  Repair Metabolic Damage
  Secret of Successful Weight Loss
  Stay Committed to Weight Loss Plan
  Stubborn Fat - New Ideas
  Super Sizing Dietary Displacement
  The Truth About Counting Calories
  The Truth About Body Fat -1
  What is the Glycemic Index (GI)
  When Weight Loss Stops
  Whey to Weight Loss

 

Beginner Leg Routine - Legs Workout Program

By John Paul Catanzaro

Ladies, need some help training those legs?

Those just starting to weight train are considered beginners. Initially, lower loads (intensity) with higher repetitions (volume) can be used on a frequent basis. Here’s an excellent leg workout for a beginner (i.e. less than a year of training experience.) It should be performed three times a week (e.g. Monday, Wednesday, Friday or Tuesday, Thursday, Saturday) for a month.


A) Back Squat (heels elevated)
B) Dumbbell Deadlift
C) Supine Hip Extension
D) Seated Calf Raise

Do 2 sets of 15-20 reps for each exercise. Maintain a moderate tempo throughout with a pause at the top and bottom of all movements. Keep the rest interval as low as possible between sets (no more than 2 minutes.), and most important … have fun!

       

Intermediate Leg Workout Routine

With a good year of training under your belt, you should use higher loads with less repetitions and train the legs only twice a week (they’ll need greater recovery due to the intensity increase.) Below is a 4-month progression for intermediates.

Routine #1

A) Side Step-Ups
B) Split Squat with Front Foot Raised
C) Wide-Stance Db Deadlift (1 db)
D) Supine two-Legged Bridge on Swiss Ball
E) Seated Calf Raise

- 2-3 sets
- 12-15 reps
- moderate tempo
- 60 sec. rest interval

Routine #2

A) Db Deadlift (2 db’s)
B) Seated Good Morning
C) Reverse Hypers
D) Standing Calf Raise

- 3-4 sets
- 10-12 reps
- slow tempo
- 90 sec. rest interval

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  • 51.3% increase static strength
  • 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
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  • 34.3% increase in ten-rep max in full range of motion! (see above)
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Routine #3

A) Forward Step-Ups
B) Split Squat
C1) Hack Squat
C2) Supine Bridge + Leg Curl
D1) Seated Calf Raise
D2) Dorsiflexion on Leg Curl Machine

- 2-3 sets
- 12-15 reps
- moderate tempo
- 60 sec. rest interval

Routine #4

A) Back Squat
B) Romanian Deadlift
C) Reverse Hypers with Db Between Feet
D) Standing 1-Leg Calf Raise

- 3-4 sets
- 10-12 reps
- slow tempo
- 90 sec. rest interval

What? No leg extension or leg press? That’s right, but there are plenty of squats and deadlifts for you to enjoy! Also, notice how the parameters change every routine. Research indicates that greater progress is made when volume and intensity are manipulated in an undulating fashion (i.e. alternating or wave-like manner) rather than the typical linear approach. This time perform each workout only twice a week for a month (e.g. every Monday and Thursday, or Tuesday and Friday).

Incidentally, all the routines listed above require no machines whatsoever. All you need is a simple barbell set, some dumbbells, a good (anti-burst) Swiss ball, and a mat. That’s it – you can do everything in the comfort of your own home even all the calf raise variations. Although meant for intermediates, you should receive some very advanced results from this progression. Good luck!

>> Click here for Pete Sisco's Maximum Strength Program

>> Click here for Tom Venuto's Burn the Fat Feed the Muscle program

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About the Author

John Paul Catanzaro, B.Sc., C.K., P.F.L.C., is a certified kinesiologist and professional fitness and lifestyle consultant with a specialized honours Bachelor of Science degree in Kinesiology and Health Science. He owns and operates a private gym in Toronto, Ontario providing training and nutritional consulting services. For additional information, visit his websites at BodyEssence.ca and StrengthWarmUp.com or call 416-292-4356.

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