Rotate Your Workouts for a Stronger Lower Body

Strong Legs is the ultimate guide for anyone seeking to revolutionize their training. Designed to work for both experienced and novice exercisers, it provides an in-depth guide to lower body workouts and provides exercise regimens that will give you the strength you’ve always desired.

Developed by best-selling fitness author and strength and conditioning expert Mike Volkmar, this book contains everything you need to know to fine-tune your regimen for the ultimate in lower body fitness. Below, check out Mike’s thoughts on a great method to train your lower body.

 

Are you stuck in a rut with the same workout? 3 sets of 10 reps? Same machines every day you go in the gym? Same exercise routine? It is true; there are only so many squat, deadlift, and lunge variations. However, what you CAN DO is rotate a daily or weekly focus on strength, power, and size manipulating the number of reps, the numbers of sets, and repetition speed.

Health and fitness magazines call it daily undulating periodization. Scientists call it non-linear periodization. I keep things simple and call them “Rotations.” Because, essentially, you rotate through three key aspects of developing strength, power, and size:

  1. Max Effort (Strength) – This involves heavy weight in sets of 3–8 reps. Think powerlifting.
  2. Dynamic Effort (Power) – This uses moderate weight for MAX repetition speed in sets of 3–5 reps. Think speed/athlete.
  3. Repetition Effort (Size) – This is high volume using a moderate weight in sets of 10–15 reps. Think bodybuilding.

 

You can rotate these three key aspects daily or weekly. For example, here is what it might look like for a person who has a max Back Squat of 275lbs…

Daily Rotations

  • Monday – Max Effort Back Squat. 235 lbs (85% of your max) for 2 or 3 sets of 5 reps.
  • Wednesday – Dynamic Effort Back Squat. 165 lbs (65% of your max) for 6-8 sets of 3 reps.
  • Friday – Repetition Effort Back Squat. 205 lbs (75% of your max) for 3 sets of 12-15 reps.

Weekly Rotations

  • Week 1 – Max Effort Back Squat. 235 lbs (85% of your max) for 2 or 3 sets of 5 reps.
  • Week 2 – Dynamic Effort Back Squat. 165 lbs (65% of your max) for 6-8 sets of 3 reps.
  • Week 3 – Repetition Effort Back Squat. 205 lbs (75% of your max) for 3 sets of 12-15 reps.
    • Perform 2 sessions / lifts / workouts each week

 

There are 2 other methods to use to train your lower body, which I will post in another article. You can learn more about Rotations and how to build a stronger lower body by picking up my latest book Strong Legs.

 

 

MICHAEL VOLKMAR, MS, CSCS, PES, CPT, received his master’s degree in Exercise Science with a specialization in Exercise, Nutrition, and Eating Behavior from George Washington University (GWU). In 2001, Mike started his well-traveled path in Sports Performance Training at the Junior College level (OCC, Onondaga, NY) working with the baseball team. He worked for three years as the Strength and Conditioning Coach at GWU, first with the Single A affiliate (High Desert Mavericks) of the Milwaukee Brewers, and later season with the Double A affiliate (Harrisburg Senators) of the Washington Nationals, before moving on to spend one year at the International Performance Institute of IMG Academies, FL. Mike continued his professional development by becoming the Director of Strength and Conditioning at the APEX Academies. Currently, Mike is the strength and conditioning coach at the Peddie School. A Division I baseball player during his undergraduate career, Mike is an amateur powerlifter with a passion for all things fitness.  Mike has advanced specialty certifications in strength and conditioning, post-rehab exercise, athletic development, and sports medicine.