How Often To Train Legs?

The human body seems to react systemically to lower body training in an interesting way that is absent when training upper body muscles. There is a crossover effect that stimulates growth factors in other parts of the anatomy, not proximal or close to the parts being trained directly. Note that it, unfortunately, doesn’t work the other way, with those upper body muscles. This knowledge comes in pretty handy in determining a training strategy, especially if you injure something above the waist. As long as you can manage some sort of leg training, you should be able to preserve upper body mass to some extent. Useful to know next time you snap a biceps tendon or break a collarbone.

So, if I were a young trainer, just beginning or intermediate, I would schedule a full leg workout 2 X weekly.

I would schedule my sessions to look something like this:

Day 1 Legs

Day 2 Rest or Cardio

Day 3 Upper Body

Day 4 Rest or Cardio

Day 5 Legs

Day 6 Rest

Day 7 Upper Body

If the Upper Body days prove to be too challenging to get done in one session, split the upper body muscles into the following groups:

A. Pushing Muscles-Chest, Shoulder & Triceps

B. Pulling Muscles- Back, Biceps, Abs.

The logic behind this strategy is that it optimally balances the need for rest and recovery with training frequency emphasizing lower body development while assisting you in stimulating overall mass.

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