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28 day challenge: workout #4

workout focus: quads, details below👇🏻

❓if you’re working out for general/ intro fitness: (good time to add in stabilization movements in!)

-use a 4/2/1 tempo

-1-3 sets X 12-20 reps

-50-60% of your 1 rep max

-0-90 sec rest between sets

❓if you’re working out for endurance: (good time to add in super sets!)

-use a 2/0/2 tempo

-2-4 sets X 8-12 reps

-70-80% of your 1 rep max

-0-60 sec rest between sets

❓if you’re working out for hypertrophy: (weight loss & muscle growth)

- use a 2/0/2 tempo

- 3-6 sets X 6-12 reps

- 75-85% of your 1 rep max

- 0-60 sec rest between sets

❓if you’re working out for strength: (good time to progressively overload)

-you’ll be fighting for your life so don’t worry about tempo:)

-4-6 sets X 6 or less reps

-85-100% of your 1 rep max

-3-5 min between sets

#lemon8partner #progression #getlostinyourworkout #healthylifestyle2024 #workouttips #quadday #quadworkout #gymgirl #gymgirlsoflemon8

2024/4/28 Edited to

The 28-day fitness challenge offers a structured approach to achieving your fitness goals, especially focusing on quad muscles through workout #4. Here’s how each workout method can benefit you: 1. **General/Intro Fitness**: Incorporating stabilization movements helps in building a strong foundation. Use a 4/2/1 tempo for 1-3 sets, 12-20 reps at 50-60% of your 1 rep max, allowing 0-90 seconds of rest between sets. 2. **Endurance Training**: Engaging in super sets boosts aerobic capacity. Aim for a 2/0/2 tempo, choosing 2-4 sets of 8-12 reps at 70-80% of your 1 rep max, with only 0-60 seconds of rest. 3. **Hypertrophy Focus**: For muscle growth, follow a 2/0/2 tempo, with 3-6 sets of 6-12 reps using 75-85% of your 1 rep max, resting for 0-60 seconds. 4. **Strength Training**: Prioritize progressive overload to maximize strength. Focus on 4-6 sets of 6 or fewer reps at 85-100% of your 1 rep max, allowing ample rest of 3-5 minutes between sets. In addition, integrating these techniques into your workout routine can enhance performance, allowing for effective recovery and gradual increase in your training intensity, making the most out of your quad-focused exercises.

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