Behaviors

Focus on how many times per week and total weekly volume each muscle group receives rather than exact body-part packaging. Do not treat legs as one single muscle group.

A low-bar squat with a wider stance, hips back, and more torso lean generally emphasizes glutes and low back more and knees less.

Presented as a standard set-and-rep structure that can help accumulate weekly hypertrophy volume.

If bench press is not effectively training your pecs, switch to an incline bench, decline bench, or pec fly.

If short on time and training for strength, keep the load high, do a few high-load repetitions, and cut the number of sets substantially, even by about half.

Include explosive hip extension work, such as vertical-jump-type movement patterns, in strength/power programming.

If you are truly pushing maximum strength, allow a few days for recovery.

For most people, accomplishing volume in somewhat more frequent patterns is easier and more resilient than training a body part only once per week. Preferred practical setup is about three total-body sessions per week; another suggested mixed approach is two whole-body days plus two body-part split days. If you only train legs once per week, that session should be very challenging and include quite a bit of volume.

Adjust programming to personal preference and available equipment such as kettlebells, dumbbells, bands, or no equipment.

If you want a specific muscle to grow, make sure that muscle is actually doing the work; for example, if you want bigger biceps, ensure the biceps are truly being trained.