Lee Labrada's 12-Week Lean Body Trainer - Week 2, Day 13
Legs and abs are up on deck today. And it's time to quickly go over two misconceptions about exercising. Check out Lee busting these two myths below: Spot Reduction and More Exercise Is Better.
Week 2, Day 13: Legs & Abs!
Watch The Video - 5:01
Spot Reduction Myths
Myth 1 / Spot Reduction
People will sometimes come to me and tell me they want to take body fat off of their stomach so that they can have sharp abs. Or sometimes, it's reducing their thighs they're after. Whatever the case, they want to really improve one specific area of their body.
There is a way to do all of these things, but what you have to keep in mind is that you cannot spot reduce a body part. While you can train more intensely on a certain muscle group to try and get it to progress faster, if you're looking to improve your muscle definition and leanness, the only way to do this is to lose body fat all over your body.
You're going to lose it from all over the body gradually so patience will be key.
Myth 2 / More Exercise Is Better
As you'll notice with many of these workouts, they are fairly short. But, at the same time they're also intense... and productive.
Keeping your workouts short and intense will enable your muscles to grow fastest so you see the best results.
Doing too much exercise is just going to cause you to get injured or become overtrained. And trust me; you definitely don't want that to happen, because your progress will come to a halt!
Terms You'll Need To Know
Failure: That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Tomorrow you'll wrap up week two with a back and biceps workout and 30 minutes of cardio.
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i was a little hestitant to change up my workout usinng bodybuilding.com but its been going good. i was on the same routine for about a year so i plateaued. im still a beginner so i adjust accordingly to each workout. prlly put in a nother set or two however i havent felt sore in a long time until i used this program. so i guess ill be comin back here after i complete this workout and shed some weight. it feels good and i look forward to trying out new workouts and see if i still can make gains. however i hit a PR today on the incline press and it feels good.
I believe that you can switch days. I have to switch days because I cannot do any exercises on Sundays. Also, I have to carve my days to fit my schedule such as work, school, and other family agendas that comes up. But I have to finish that whole entire workouts before the week is up or I will have to play catch up.
Thank you for your help rwingate40. You are correct.
You are welcome to move the days around to fit your schedule. Of course the program was designed with ideal time frames in mind, but life happens.
Please ensure you complete all workouts per week and you are all set!
with weather getting better, I play a tennis singles for minimum of 90 mins after my work outs.
hard court tennis being very intensive, will I loose a lot of muscle? I love the cardio part but wanna see the muscle grow as well. I would hate to NOT play tennis.
On day 11 and WOW how I've changed. Gym sessions are intense and feel good, diet is good albeit a cheat meal here and there, cardio good and supplements taken as directed.
Biggest notice is arms are looking huge and defined. Waist down 1 1/2 inches and more importantly I feel confident and dare I say it, I'm looking good.
Thanks for the plan, routine and structure.
I am almost done with week 2 of this program. There are only 2 sets per excise with one set to failure. Would adding another set be helpful? If so...what would the results be?
You don't need to add another set into the workout. If you are pushing yourself each and every set, not to mention your 3rd set being to failure, you shouldn't have enough energy to complete another set.
If you feel like you can do more, try increasing the weight, or slowing down your tempo to increase the time under tension your muscles will feel. Either of these approaches will help you step it up and not need that extra set.
We do appreciate the passion to do more. By keeping it to 3 sets the total workout time is ideal for fat burning.
Wishing you all the best!
I'm having this problem with any core muscle workouts, say, dumbbell lounge and dumbbell dead lift, namely, my forearms mostly get fatigued way earlier than the muscles that I plan to train. For the lounge, in particular, I do not find it too challenging on my glutes while holding two 35lbs dumbbells for a set of 10-12 rep. However, by the time I hit the 8th rep, my forearms would be so tired that I could not hold the bells anymore. Had to drop them and continue the workout after a brief rest... Anyone has any suggestions?
You can choose to use wrist straps, however I would like to caution you to stay away from this.
The reason being, by using straps you are not allowing your grip strength to increase as the pressure is placed on your wrist.
I would like to recommend you continue follow the exercise without straps to increase your grip strength.
However you are welcome to place a barbell across your back and complete the lunges this way for 1 or 2 of your sets. This will allow your grip strength to be fatigued with 1 or 2 sets followed by a barbell lunge elevating the pressure from your wrist and placing the weight on your back.
To activate the glute more then the quads or hamstrings, be sure to lean forward while keeping pressure on your heal only.
Hope this helps, all the best !
hi there.. is there an alternative to squats and lunges? I have knee injuries and my physio said I should stop lunges and squats. can i do leg press and glute kickbacks instead? Also... my gym doesnt have seated leg curl but has the lying leg curl. is that the same?