HOW TO CREATE THE PERFECT LOWER BODY PLAN | Krissy Cela
Summary
TLDRIn this special YouTube video, the creator announces the launch of their new 'Lower Body Strong' program on the 'Evolve U' app, formerly known as 'Tone and Sculpt'. The program emphasizes the importance of rest and recovery for muscle growth, advocating for two to three lower body workouts a week. It provides a structured approach to leg training, including exercises like RDLs, hip thrusts, and unilateral movements, with a focus on progressive overload and avoiding overtraining. The video also encourages viewers to embrace their individuality and avoid comparison with others in their fitness journey.
Takeaways
- 🎉 The launch of a new lower body strong guide on the 'Evolve U' app, previously known as 'Tone and Skull'.
- 🔄 The name change from 'Tone and Sculpt' to 'Evolve U' to better align with the concept of a lifestyle and mindset rather than just physical transformation.
- 📚 The introduction of a new lower body strong program that has been in development for eight months.
- 💰 A special sale to celebrate the launch, offering the app at a discounted rate.
- 🏋️♀️ The emphasis on lower body workouts without neglecting the upper body, with a balanced workout structure.
- 🛑 The importance of rest and recovery for muscle growth and progress, advocating for only three lower body sessions a week.
- 🔄 The concept of progressive overload, where workouts change every two weeks to keep the routine fresh and challenging.
- 📈 A recommendation for two to three lower body workouts per week for optimal growth and performance.
- 🚫 A warning against overtraining and the need to avoid exhausting oneself in the gym to prevent wear and tear.
- 🧘♀️ The suggestion of alternative activities like yoga or walking for rest days to aid in recovery.
- 🌟 The encouragement to focus on personal progress rather than comparing oneself to others, promoting self-acceptance and individuality.
Q & A
What is the main announcement in the video?
-The main announcement is the launch of the new lower body strong guide on the Evolve You app.
Why was the name of the app changed from Tone and Sculpt to Evolve You?
-The name was changed because the original name did not align with the app's values and philosophy of promoting a lifestyle and mindset.
What is the focus of the new lower body strong program?
-The focus is on lower body strength, particularly on glutes, hamstrings, and overall lower body performance.
How often does the program recommend training the lower body each week?
-The program recommends training the lower body two to three times a week.
Why is rest and recovery emphasized in the program?
-Rest and recovery are emphasized because they are crucial for muscle growth and progress, allowing muscles to repair before the next workout.
What are some of the key exercises mentioned for glutes and hamstrings?
-Key exercises include Romanian deadlifts (RDLs), hip thrusts, and unilateral movements like single-leg deadlifts and reverse lunges.
What is progressive overload and why is it important?
-Progressive overload involves gradually increasing the weight, sets, or intensity of exercises to continuously challenge the muscles and promote growth.
What does the program suggest doing on rest days?
-On rest days, the program suggests doing restorative activities such as yoga, light cardio, or simply taking a walk.
Why is it important not to train the lower body every single day?
-Training the lower body every day can lead to overtraining, muscle fatigue, and insufficient recovery, which can hinder progress and increase the risk of injury.
What advice is given about comparing oneself to others in the fitness journey?
-The advice is to avoid comparing oneself to others, as everyone's progression is unique. Instead, focus on personal improvement and self-acceptance.
How does the program structure workouts to avoid overwhelming the user?
-The program structures workouts by keeping them simple, focusing on a few key exercises, and ensuring each session has a clear purpose and progression.
What is a superset and how is it used in the program?
-A superset involves performing two exercises back-to-back with little to no rest in between, used to intensify workouts and increase training volume.
Outlines
🚀 Launch of New Lower Body Strong Guide and App Rename
The video introduces the launch of a new lower body workout guide on the 'Evolve' app, formerly known as 'Tone and Skull'. The creator emphasizes the importance of rest and recovery for muscle growth, and corrects the misconception that a lower body program neglects the upper body. The guide offers a balanced workout split, focusing on three lower body sessions per week. The video promises to guide viewers on structuring weekly lower body workouts, with an emphasis on progressive overload and varying workouts every two weeks to prevent monotony and promote continuous improvement.
🏋️♀️ Structuring a Week of Lower Body Workouts
This paragraph delves into the specifics of structuring a weekly workout plan for lower body development. It suggests two to three lower body workouts per week, focusing on consistency and specific moves without overexertion. The video outlines a sample week, starting with a glute and hamstring-focused workout, incorporating exercises like RDLs, hip thrusts, and unilateral movements. The importance of not training to absolute failure in every session is highlighted, with a preference for working towards failure in the given rep range. The video also stresses the significance of rest days and varying the workout to include strength focus, compound moves, and supersets for intensity and progressive overload.
🧘♀️ Importance of Rest, Recovery, and Progressive Overload
The final paragraph emphasizes the critical role of rest and recovery in muscle growth and performance improvement. It advises against daily personal best attempts that could lead to exhaustion and hinder progress. The video suggests alternative activities for rest days, such as active cardio, yoga, or walking, to aid recovery. The creator also stresses the importance of progressive overload through set and load increases, volume focus, and the incorporation of supersets. The video concludes with a reminder to focus on individual progression rather than comparing oneself to others, advocating for self-acceptance and the pursuit of self-improvement.
Mindmap
Keywords
💡Lower Body Strong Guide
💡Evolve App
💡Progressive Overload
💡Rest and Recovery
💡Glutes
💡Hamstrings
💡Unilateral Movements
💡Isolation Moves
💡Superset
💡Personal Best (PB)
💡Consistency
Highlights
Introduction of a new lower body strong guide on the Full View app, now called Evolve.
The app's name changed from Tone and Sculpt to Evolve to better align with the lifestyle and mindset values.
Launch of a new lower body strong program developed over eight months.
Emphasis on the importance of rest and recovery for muscle growth and progress.
Structure of workouts with three lower body sessions per week to avoid overtraining.
The concept of 'less is more' in workout structuring for efficiency and effectiveness.
Guidance on structuring a week's worth of lower body workouts with progressive overload.
Recommendation of two to three lower body workouts per week for optimal muscle growth.
Importance of not training to failure in every session to prevent overexertion.
A sample Monday workout focusing on glutes and hamstrings with specific exercises detailed.
The inclusion of unilateral and isolation exercises for muscle balance and mobility.
Tuesday's focus on upper body workouts with a variety of exercises available.
Introduction of a strength-focused workout targeting quads with compound moves.
Use of supersets to intensify workouts and build lactic acid for progressive overload.
Consistency in workout equipment to streamline gym sessions and enhance performance.
The significance of repeating exercises with variations for progressive overload and muscle growth.
Advice on not overtraining and focusing on form, load, and progressive overload for better results.
Encouragement for individual progression tailored to one's own body and capabilities.
Personal story on overcoming comparison and accepting one's own body for self-improvement.
Transcripts
welcome back to another youtube video
and today's youtube video is by far one
of the most special youtube videos i am
so excited to finally announce that my
new lower body strong guide has
officially launched on the
full view app
i changed the name of the app and i'm
still calling it tone and skull i'm so
sorry it's just habit we've also changed
the name of tone and sculpt to evolve
you the reason being is because listen
how can i be preaching that this is a
lifestyle how can i be preaching that
this is a mindset yet i'm telling you to
tone and sculpt your body it was
completely outdated it was completely
misaligned with our values i had to
change the name it didn't fit what i
truly believed evolved you to be so not
only do i want to welcome you to a brand
new lower body strong program that i've
been working on now for eight months and
it's finally here and i'm so thrilled
it's finally here but also i want to
welcome you to a brand new app name
evolve you and it's going to be here for
a very very very long time to celebrate
both of the launches we've also put an
incredible sale on so you can also
download the evolve u app which is
listed down below in my description box
for also a discounted rate because i
want to see if you truly truly love this
program in this youtube video i'm going
to be discussing all things legs and all
things how to grow your leg now just a
misconception just because you're doing
a lower body program does not mean we
are neglecting upper body if you've
already downloaded it you would have
seen that i've split your workouts
equally but with a bit of an emphasis on
lower body so what do i mean by that now
if you want to grow your glutes if you
want to grow your legs and you think you
should be training your lower body every
single day i want to stop you right
there the number one key factor to
growth
and progress is rest recovery and
allowing your muscles enough time to
actually repair before hitting them
again that's why you would have noticed
that i've split your workouts to only
three lower body sessions a week and
that can sometimes even be too much but
the way i've structured your workhouse
is that actually less is more so what i
wanted to do is allow this video to help
guide you on how to structure a week
worth of lower body workouts now with
the strong program that i created every
single two weeks you're gonna
progressively overload your sets are
going to change your workouts are going
to vary slightly but your foundations
will always stay the same so your week
one to your week 16 will look completely
different but with a hint of
similarities but if you haven't
downloaded the app yet that's totally
fine what i'm going to do in this video
is really help you understand how to
structure a week worth of leg days and
why it's important to allow yourself
that rest and recovery so let's say for
example you are training five days a
week and you want to grow your
hamstrings your glutes your legs all
around lower body performance what i
recommend you doing is two to three
workouts a week no more no less because
the reason being is you do want to stay
consistent with specific moves and
progressively overload but you don't
also want to overdo it to the point
where you cannot perform to your maximum
ability another thing i want you to
remember is less is more so try and
think about this as how can i split the
workouts to focus on specific moves
without completely draining myself not
every single session you should be
working to your one max rep absolutely
not and this is not what i recommend you
do and you will not be seeing this on
the strong lower body program instead
focus on maybe working towards failure
so for example if a program is stating
that you are working with a rep range of
eight to ten you should be getting to
about rep eight struggling for those
extra two reps if you're going to the
gym and constantly trying to hit a pbp
a pb is a personal best which means it's
a one max rep you are going to
absolutely drain yourself so please
avoid doing that so what is a week worth
of lower body legs look like let's take
monday monday we're going to focus on
glutes and hamstrings it's going to be
one of those workouts that is going to
focus on a stretcher a pumper so i'm
going to incorporate here maybe an rdl
using a barbell so a stiff leg deadlift
the difference between rdl and a stiff
leg deadlift and rdl has more of a bend
in your knees whereas a stiff leg is
much more stiff and focuses on your
hamstrings rather than your glutes going
from there we're going to hit a bit of
hip thrust so hip frost here it's really
going to help isolate those glutes but
it's still a really big lift which is
super super important for growth then
we're going to hit some unilaterals now
we're focusing on that muscle mobility
and muscle balance so whether that's a
single lex stiff leg deadlift a reverse
lunge we're going to be hitting some
form of unilateral then i want to focus
on an isolation move so an isolation
move here is going to be either some
form of abduction using the cable
machine one of my favorite isolation
moves that you're going to see
consistently throughout the strong lower
body program is your gluteus medius
focus kickback which is a bit different
from your traditional cable kickback so
yes that's four exercises in one day as
you notice i've kept it simple i've kept
it to the point your rep ranges and your
sets are going to be a little bit more
loaded and heavier on this workout then
on a tuesday for example we're going to
be hitting up a body and you can find
loads of upper body workouts on my
youtube channel but also it's already
written for you on the strong lower body
program your next lower body workout is
going to be strength focus here we're
going to be hitting quads we're going to
be hitting big compound moves but we're
also going to repeat some of the moves
we might have seen before
so for example let's take a barbell
squat big compound lift requires a lot
of joints a lot of muscle mobility so
you're going to really be focusing on
your form here the next movement i'm
going to reintroduce you to an rdl and
rdl is one of my favorite movements but
it's also that consistency that we're
now seeing you're reintroducing an
exercise you've already done before next
exercise we're gonna do is yet again
either unilateral movement or some form
of superset a superset is where you
introduce two exercises one after the
other with little to no rest the reason
i'm introducing a superset here is
because i want to intensify and also
really build up that lactic acid into
your legs and the reason being is a
superset allows you to incorporate
volume and intensity training which will
also help you progressively overload so
let's say a superset for this argument
will be a goblet squad straight into an
rdl yet again just for argument's sake
i'm giving you that superset it requires
one dumbbell or two dumbbells and you're
staying in the same position what i've
tried to do in the strong lower body
program is keep your workouts really
consistent towards each other so for
example if you're doing a superset i've
kept it as a barbell superset or a
barbell and a dumbbell or i've
incorporated a machine and one dumbbell
so you're not floating around the gym
too much then the next workout we're
gonna be seeing is yet again another
upper body workout or you can take a
rest day here so three days on one day
off two days on that's personally what i
like to do in my personal day-to-day
life i find it virtually impossible to
now train five days straight i get
really really tired and my performance
completely depletes hence why i'm saying
rest is important and do not train one
specific muscle every single day after
your rest day we're going to go straight
into another optional lower body workout
now this time we're really going to
focus on glutes so we're really going to
hit those exercises i really focus on
that glute
pump activation all those words that you
see flowing around in the fitness
industry but i'm just simplifying it for
you but you're also going to see
movements you've seen before so
introducing your hip frost again yes
you're repeating movements that's the
whole point
but this time maybe i'm throwing in a
hip frost as a superset so you're doing
a hip thrust with then again a frog pump
so now your glutes are completely gonna
be fired up then i'm gonna introduce a
reverse lunge so a unilateral move into
this movement then i'm going to
introduce another isolation movement
this time maybe a clam the point of the
matter is as you can see movements are
being repeated you're not doing more
than maximum five exercises at a time
i've completely made you focus on
refining your workouts rather than being
overwhelmed by your workouts and
everything that you do has a purpose a
consistency and a why behind it you're
going to be doing vertical moves
horizontal moves isolation moves um side
to side movements it's going to be a 360
workout pretty much everything is
covered so there you have it the way i
want you to imagine actually creating a
workout program for yourself especially
if you want to grow your glutes your
hamstrings your legs is really really
simple rule number one
please don't over train your muscles so
although you can technically train every
single day it depends on the frequency
that you're doing in so like i said if
you're going to the gym every single day
with the aspiration of hitting your
personal best you're going to drain
yourself and you're going to do more
damage wear and tear rather than
progression so please allow yourself the
best time to recover and please allow
yourself some consistency but not too
much consistency on specific moves and
specific frequency rule number two
recover recover recover i cannot stress
that enough if you are feeling sore if
you are feeling tired if you are feeling
really like you cannot perform i
recommend choosing another type of
workout maybe you want to do some
restive active cardio that day maybe you
want to do some yoga with jen on the
tone and sculpt
maybe you want to do some yoga with jen
on the evolv up maybe you want to just
simply go for a walk with your dog the
bottom line is you've got to allow
yourself enough rest and recovery to go
back into it better stronger and more
improved number three
maximum you should be working out your
lower body is potentially two to three
times a week but it depends what you're
doing in those sessions so that's why
i've completely pulled it back and now
some workouts you're only going to be
doing four exercises max that's it no
more and i know you're probably going to
be craving a little bit more but i
encourage you to focus on your form on
your load on your progressive overload
rather than trying to do a million
exercises that simply make no sense and
are gonna exhaust you number four focus
on progressive overload it's by far the
most important thing when it comes to
any type of progression that you want to
make so what i mean by that is focus on
adding another set focusing on
intensifying it by a superset focus on
volume and focus on load that is really
important for you progressing week on
and week on i hope you found this video
useful and i really really hope that has
helped you kind of identify what your
week should be looking like if you want
to be focusing on your lower body growth
also i can't stress enough how your
progression will be different to
everybody else's so stop looking at
everybody else you're never going to be
that person that person is never going
to be you it's as simple as that as that
i spent so many years especially being
in the industry especially having eyes
on me constantly comparing myself to
other people it became so toxic to the
point where i never thought anything i
did was good enough it wasn't until i
realized that this is the only body i
have for the rest of my life i either
learn to accept how it performs and
better that performance and better
myself for myself or i go down the path
of being completely depressed completely
anxious and feeling like i'm never going
to amount to anything it's as simple as
that you are your own person you are
your own unique soul and you have to
learn to accept the incredible person
you are and how can you better that
person because simply only you have the
tools to do it i hope you found this
video useful let me know in the comments
below
and without further ado i love you
always and forever and i'll see you next
time
[Music]
you
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