Time under tension - unweighted leg workouts

[SRP]

This is sort of a follow up to my post on working smarter, not harder. I'm going to thoroughly explore non-weighted leg workouts, which will give me one more day a week where I don't have to handle dumbbells, and hopefully make my hands a bit happier.

I've done a few and liked them; did one last night which felt like it fried my glutes - always a good thing. As I experiment, I'm going to put together a list of what feel like the most effective exercises to me. I'll be using body weight, bands, discs and maybe ankle weights (those aren't my favorite things in the world). I may also add in some of what I call low impact plyo - air squats, switch kicks, stuff like that. Most of those type of exercises of course come from Cathe's workouts!!

I've rambled enough - time for the subject of this post. Cathe had an article not long ago about the importance of time under tension for muscle growth, etc. Body weight exercises certainly provide lots of opportunity for increased time under tension - last night's workout was an excellent case in point for my glutes. But without the added burden of weights, What do you think long-term results will be?

I'm pretty sure hypertrophy is out, which is fine since I've never had enough weights/equipment at home for real growth anyhow. I figure I'll see the most gains in endurance. But what are your thoughts about strength gains? I figure if I can learn to do a pistol squat, my legs will be pretty strong, huh?

 

[bayerngirl]

I think your leg will be pretty strong if you pistol squats and non-weighted leg workouts, JMO Look at Zuska and Suzanne Bowen, they both have amazing and pretty strong legs I'll say give it a try and see how it works for you. I been doing lots of no weighted workouts too and it seems to agree with me too.

 

[desertambrosia]

Check out "Mark Lauren." He has a few dvds and books on body weight training. He trains Navy Seals and such. Amazon has quite a few books on training this way. I always feel like I get an excellent workout. He does some exercises that you probably would not want to do. But, I think quite a few of his workouts would work, just have to pick and choose exercises. Wishing you the best.

 

[bayerngirl]

Or maybe you want to give this one a try :https://www.totalfitnessdvds.com/Mens-Health-The-Belly-Off-Workout-The-Body-Weigh-p/163.htm

It's a really good workout. FREE on youtube

 

[melimcn]

I have to say, in all of my years of working out and lifting heavy, since I've added running into my routine, my legs have never been stronger. And I mean significantly so. I run 2x/week, only for about 30 minutes at a time, but man has it made a difference.
I didn't realize it until I did Cardio Leg Blast and literally BLEW through it. It was easy, and then I put together why. That workout used to kick my butt before I started running.

Anyway, my point it, yes I definitely thing non-weighted work can still give you strong beautiful legs. It's worked wonders for me.

 

[FireLight]

SRP,

I think you have a great plan in the works for building strong leg & glute muscles. Our legs provide us with the ability to walk so that means mobility and power is the name of the game. Don't shy away from the ankle weights, it's those exercises that we dislike the most that our body needs the most. Keep yourself challenged as Cathe always says.

I did XTrain's Cardio Leg Blast today and coming right out of the Feb 2011 Rock Bottom Rotation this workout was a breeze, guess I'll have to venture into the Premix Extremes now. But not too extreme, I tend to lean on the conservative side of working out - just to avoid injury.
CLB has a premix called: All Cardio Blast Routines and an All Strength Exercises Premix just around 35 minutes each. These may come in handy for you.

I also agree with melimcn on running. I've always dreaded running since I could remember but a few years ago I started running outdoors in the spring/summer/early fall after having done STS/LIS/XTrain and a few other awesome Cathe rotations and I felt like a bird with wings. I didn't realize how much energy and strength I had in those legs. I guess I surprised myself too! So do make running a part of your exercise plan.

Keep us posted on your creative exercise routine and if you like it enough, share it. I would love to hear about it.

Lifting heavy or non-weighted work or a combination will definitely give you shapely and strong legs.

 

[bayerngirl]

I almost forgot about Terri Walsh Beginner Art Method@home workouts They are all bodyweight workouts! I love her workouts! And the best part they are all FREE Every week Terri is adding a new workout to this list Here is the link: https://www.youtube.com/playlist?list=PLInIfIER4vfE46OgWASoLLwswwBYn8cxo

 

[jamie vaughn]

Just look at trainers like Mindy Mylrea. She is very fit and I don't believe she's ever used heavy weights in her DVD's, but does a lot of Hiit and Tabata using bodyweight and other tools like discs/ bosu. The 1st time I did her booty camp DVD I was shocked how sore my muscles were using no weights. Then there's all those barre/ ballet trainers out there who also have very shapely legs so I don't think you have anything to worry about.
Jamie

 

[~Elsie]

I've gotten out of as of late (thanks for reminding me to get back to it!!), but I found when I was doing interval walking uphills (outside, no treadmill), my legs were in just the best shape with less cellulite and I just felt stronger overall.