I work on my legs at the gym on Saturdays, usually I meander around the gym doing various machines to hopefully workout different parts of my legs. Usually the kickback machine and leg press machine are the only machines I use, then a few squats then hit cardio. The only time I felt sore is when I worked out a muscle for the first time in a while or use different machines
I haven't noticed any change in my physique in the last 3 months so I decided to take the gym more seriously.
I went in there with more of a solid plan this time, sumo squats, lunges, hip thrust machine (only because its my first time doing hip thrusts), and calf raises and, oh. My. God. My legs are so sore today! Usually its one area but No! My whole leg, from my ass to my calf is sore!! Thank god its Sunday and hopefully I'm not in so much pain tomorrow. Geez!
I'm not a professional at the gym but I figured I'd share my routine because I struggle to find others sharing theirs. If you have one, let me know! I'm willing to try new things :]
My whole workout routine:
-10 minute walking on treadmill
This is just to help me lock in when I first get into the gym. I walk at a comfortable pace and only sweat a little.
Stretches:
-I don't know what its called, but basically I touch my toes, bring myself down into a deep squat, then go back to the toe touch position to dynamically stretch my hamstrings.
-Pigeon pose
I do these because my hips aren't as strong or flexible as I want them to be. I do these daily.
-lunges 10 per leg (1 set)
Warming up for the weighted lunges later...
The Real Workout:
Now my workout changes slightly every week, but I think that's ineffective. What I did yesterday is what I'm going to try to do consistently in April. Ill only adjust the order a bit.
Also I take 2 minute breaks in between each set. I think that's the standard. It may feel like a long time but try it and see if you notice any improvements! Anyway here's what I did:
-Weighted lunges, 15lbs dumbbells // up to 12 reps per leg
I started with lunges because they are the hardest for me to do, but I read its also important to start with something that targets more muscles groups, so I'll start with sumo squats next time
-Hip thrusts 10-20 lbs, 12 reps 3 sets
I did light weighs so I had an easier time, but I was still super sore from it!
-Sumo Squats 12 reps 2 set
I only did 2 set because I kept getting dizzy from exhaustion. Next time, I'm going to do 3 sets.
-Calf raises 12 reps 3 sets
These were really easy (i went easy on myself because I only took like 5 minutes to recover from my dizziness) but anyway its good to end on something easier I think. I'm not an expert I did do my research but it wasn't as in depth as it could've been.
Cool down
-13 minutes on the elliptical.
I love going really fast on the elliptical but its technically suppose to be a cool down so I tried to keep myself below 4.0 mph. how long I use the elliptical varies because I go to the gym with other people so I'm usually on until they're done.
Thank you for reading that's all I have to say for noww buh bye!
(Gif from Faeberrywine on tumblr, here's their link: https://www.tumblr.com/faeberrywine)
Comments
Displaying 1 of 1 comments ( View all | Add Comment )
Liminal Sunset
First of all, congratulations on your discipline and dedication!
If you are not noticing any changes, there are 3 things you can look into.
The first one is having enough rest days in the week. Our muscles get damaged during exercise and rebuilt during rest. As a beginner, make sure to have at least 2 rest days a week.
The second one is sleep. Not having enough sleep can hinder the muscle-building process.
And the third one is nutrition. Without protein, muscles cannot grow. Without calcium and magnesium, they cannot properly go through the process of contraction and relaxation.
Keep us updated about your journey and good luck!
Thank you for the advice!! My biggest struggle is making sure I eat enough protein, but I started preparing meals in advance so Im really hoping that solves it for me :]
by Lailia's Museum; ; Report
There you have it!
I had the same problem when I used to be a pole dancer. I was exercising like crazy but my arms and upper body had no progress whatsoever, and I could not support myself on the pole for long enough.
I thought I was eating enough protein, but when I actually started to measure, I realized it was not nearly enough to support muscle growth. I changed my diet, and the results rolled in
by Liminal Sunset; ; Report
Thats reassuring to hear! :>
by Lailia's Museum; ; Report