When trying to build strength and muscle, the only way to do it is by performing muscle group exercises. So for example, you want a powerhouse core, then, you have to spend time in building and strengthening your abdominal muscles – the upper, middle, lower, oblique and overall. The same goes for other body parts like the shoulders, arms, chest, back, butt and legs.
As for how long you need to target each muscle group, according to fitness studies, one session of 45 minutes is sufficient. It will build the muscles you need and provide the strength that goes with it, as well.
But the problem with some is that they tend to over exercise on their upper body that they forget their legs. The result is so ugly because they have defined arms, chest and shoulders while their legs are “skinny”. It’s not balanced.
You need to have a solid and strong pair of legs. You use it every day – actually, it bears your body weight. So why not make it tough? It is possible; just do these exercises and you’re set from your glutes, quads, and hamstrings to calves.
Remember that before doing these exercises, you need a total body warm-up. After the warm-up, you can then perform these leg workouts in 3 sets which 8 to 10 counts per set. You also have to rest for at most 90 seconds per set.
Also, you need to increase the weights you’re carrying after each set. The minimum increase must be at least 10 pounds. Perform these exercises 2 to 3 times a week, at the most.