Knowing that lifting once per week is inferior to more frequent workouts for strength gains, the latter was never a real option. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. So same muscle groups every other day. Unfortunately, pulling heavy weight from the ground maximizes lower-back stress. The Valslide leg curl is the same exact movement, but it allows you to move more freely and naturally, using only your body weight as resistance.Do It:Lie on your back and place your heels on Valslides (valslide.com) or furniture sliders. Let’s take a look at what this routine entails. Keeping a slightly bent knee in the planted leg, push the hips back, keeping a straight line between the rear leg and spine. Throughout the movement, maintain a strong line between your hips, back, and head. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. What do they have in common? Good mornings* 2×8-12 … Maybe you're pulling 12-hour shifts at the office, leaving only the weekend open for the gym. Your lumbar spine—which connects your midback to your hips—consists of five vertebrae and is supported by six ligaments, similar to beams in a high-rise. That said, if you go too heavy your hips will lift off the machine and your lower back will come into play to assist. It's perfectly fine to train the same muscle group or perform the same exercise(s) multiple days in a row. Reps: 6. I need an effective routine for training legs and back on the same day. You’ll be fine doing cardio the same day.. Focus On Training The Legs, Do The Cardio Another Day. The best part is that this exercise is self-limiting—if you can’t move the sled, it simply won’t budge, so feel free to load up those plates and test your legs. Good exercises include deadlifts, Romanian deadlifts, single-leg Romanians, and lunges. With your back fixed against a pad, you have a tremendous amount of weight lowering onto you, which, overall, is not ideal, especially with an achy lower back. Training to failure slows down recovery up to 24-48 hours post-exercise, so frequently taking sets to concentric failure will lead to lower strength and volume outputs the next day. Double Pump on Chest and Back Day. I didn't find a ton of research on this topic, but the few studies I was able to locate all came to the same conclusion—lifting on consecutive days (~24 hours between sessions) produced similar strength and size adaptations as resting ~48-72 hours between workouts. How to Crush Your Entire Body in 10 Minutes Using One Weight Plate, How To Do A Single-Arm, Single-Leg Push-Up, 2 Foam Roller Workouts For Strength, Not Recovery, 4 Tips to Fit a Workout Into Your Busy Schedule. | That’s fine for a healthy lifter, but too many heavy squats can wreak havoc on your spine. Combining squats with Romanian deadlifts will yield the best leg training results. If you plan on doing two leg-day workouts per week, it would be effective to split up your training even further: one day for glutes and hamstrings and another day for quads. Even if your situation isn't perfect, going to the gym three or four days in a row is still more effective than skipping workouts here and there because you're not "supposed to" lift on consecutive days. Whatever the reason, your hectic schedule forces you to train on consecutive days. Return to standing position by pulling the hip forward until fully extended. Pro Tip: With one leg off the ground, balance will become more of an issue. Although I do change up my workout routines a few times a year, training chest and back on the same day is something I’ll stick to the majority of the time. Don't run and lift weights on the same day if you want a beach body, warn sports scientists. For example, individuals who experience knee pain during Barbell Squats are often able to squat pain-free if they warm-up their hamstrings first with exercises like Back extensions or Leg Curls. Back squat 5×2 reps @ 80% with 3-4 minutes rest in between sets. Most likely, you arranged the order such that the larger muscle group is … To my surprise, no performance decrease occurred. Insert one end of a barbell into a landmine attachment or the corner of a wall. Let's say you Squat in session one and Trap Bar Deadlift in session two. I f Monday is “International Chest Day” in gyms everywhere, then Tuesday might be “International Back-and-Biceps Day,” given how common it is to see those muscles paired up in a workout. BUILD MUSCLE Monday - Back and Chest Workout #1; Thursday - Back and Chest Workout #2; This type of program works best within the framework of a 4 day split. Descend until the hands are just below the knee or until a sufficient stretch is felt in the hamstring. In a full-body strength program with three weekly sessions, this recommendation leads to workouts falling on alternate days—for example, Monday, Wednesday and Friday. But is that really the case? Consider how Olympic weightlifters and male gymnasts train. The barbell deadlift is one of the best exercises you can perform to build size and strength. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Load it up and hold the end of the barbell with both of your hands, right below your chin. Instead, … #2 Seated Dumbbell Calf Raise. We have all heard the guideline that you should wait at least 48 hours before training the same muscle group again. A typical week would include two games between Friday and Sunday. No issues there. Your information has been successfully processed! You will want to add in a leg training day, as well as a shoulder and arm day. Alternating with one flexed leg and one extended leg keeps your spine more neutral. (A lot of guys don’t).One day a week of intense leg work will yield more results than one extra cardio session. Use light weights and perform the move slowly. Brutal! The landmine squat, however, allows you to keep the weight in front of you, relieving spinal stress and demanding more from the core stabilizers and legs. Thank you for signing up. If those games fell on Friday and Saturday, we'd take Sunday off and be back in the gym on Monday and Wednesday. Another thing to keep in mind when lifting on consecutive days? I'm only doing 2-3 sets per exercise, with about 6-8 reps per set. Why You Should Train Your Upper Back Every Day, Get Faster for Any Sport With This 12-Week Speed Workout. Early Specialization vs. Once your hamstrings are fully contracted, slowly descend back down into starting position. Personal bests were broken. | The first chest/back workout of the week (Monday) is focused on heavy free weight exercises while the second workout (Thursdays) centers around machines and rest-pause sets. Over time, these disks can experience significant wear and tear and, when combined with abnormal movement, can lead to a ton of unwanted injuries—osteoarthritis, degenerative disk issues, and fractured vertebrae, to name a few. You will just need to know your priority in a given day as you cannot go all out to both in the same day, as working out with this two compound movements does tax the body a lot. This is especially so if you have a rest day after Shoulders. Or perhaps you're constantly on the road for work, making regular planned workout days impossible. Rest: 60 secs. When I was training junior hockey players in a club setting, a dilemma would pop up when planning their in-season strength workouts. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. 3. Day 1 – Chest/Triceps. According to Charlie Weingroff, a physical therapist at Drive 495 in New York City, “The three biggest opponents to spinal health are spinal compression, spinal shear, and flexion.” Spinal compression is when the disks are being pushed into each other, spinal shear is when one disk is sliding out of place, and flexion is the overextension of your spine. Unfortunately, pulling heavy weight from the ground maximizes lower-back stress. It's perfectly fine to train the same muscle group or perform the same exercise(s) multiple days in a row. Does that mean you can't hit the same muscle groups two days in a row? 2. The sled push allows you to stand tall, a more advantageous position for the spine, while recruiting your glutes, hamstrings, and quads. To avoid contact between vertebrae and absorb shock from everyday impact, fluid disks are set between each of them. With your feet shoulder-width apart, drive your heels into the ground and pull back as far as possible. What’s more, the frequency of lower-back pain increases and peaks between the ages of 35 and 55. The 8 Best Fat Loss Exercises for Men Over 40 (Try These Today) - Duration: 8:07. I was thinking back first then legs afterwards, since my legs will be jelly and I need some leg strength when working back with deads, rows, etc. Just note that you'll need to build up a tolerance for back-to-back training. How: Put a weight plate on the floor … The landmine squat, however, allows you to keep the weight in front of you, relieving spinal stress and demanding more from the core stabilizers and legs. This month, we’re following the same formula but gearing it toward guys with lower- back pain. Anecdotal experience combined with limited research on the topic does indeed suggest that lifting back to back isn't the disastrous idea it's often made out to be. Monday – Back & Chest Day #1 The Valslide leg curl is the same exact movement, but it allows you to move more freely and naturally, using only your body weight as resistance. At the end of the day, any reasonable weight room plan will lead to progress. The Antagonistic Muscle Workout: Train the back and chest together, the arms and shoulders together, and then the legs in a separate session (an antagonistic split). It all evens itself out over time. Day 4 – Legs. Work on strengthening the group of muscles that make up the back of the body, paying particular attention to the gluteus medius. I’m not doing supersets with this particular workout. Again, this is just an example. These exercises will prime you for your return to the Iron Paradise. Combining a chest and leg workout with a variety of moves will save you time, and the exercises blend well together because one won't fatigue the other. Getting so caught up in the minutiae that it prevents you from regularly training will not. Why: The leg press locks your back into position while demanding lower-body movement to accommodate. With some splits, pull-day muscles (biceps, back) are trained on the same day. This is a good rule of thumb to follow, and one I recommend sticking to in a perfect world. | Why: Lying flat on your stomach and curling the legs back is a great way to isolate the hamstrings (like a preacher curl for your lower body). Exposure to these forces can lead to injury. That’s because you’re literally getting a double pump. My concern is that its a bitch of a workout and whatever bodypart is trained second might suffer because I am fatigued. Within a few weeks, you should be up to 405x3 again. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Then explode up, keeping your chest up. You could do a jog in the morning and your weight training exercises in the afternoon. By performing a few sets of direct hamstring work to kick off your session and then moving on to Barbell Squats, your Squat numbers will probably decrease a bit. Simply put yes, you can do legs and cardio on the same day. Later, I came across scientific research that validated what I had witnessed in practice. If work/family obligations crunch your training schedule, it's not the end of the world. (Following the cliché, leg training would unfortunately get pushed to Wednesday, at the earliest, but we’ll save that rant for another article.) Keep alternating between 10 back squats and 5 front squats each minute until the 10 minutes is up. ‎Legs and back workout from Team Body Spartan! Bantropic. Your Trap Bar Deadlift 3RM is 405 pounds, but since you squatted heavy the day before and still experience some fatigue, you can work up to just 385 for 3 today. Day 1: Glutes-Chest-Arms Day 2: Legs-Back-Shoulders (GCA, LBS, GCA, LBS, GCA, LBS). Daily resistance training. Going to the gym on consecutive days doesn't seem to hold these guys back. What Happens When You Do The Same Exercise Every Day? Barbell back squat, 3 sets of 12 reps; Romanian deadlift, 3 sets of 12 reps; Leg extension, 3 sets of 12 reps; Dumbbell split squat, 3 sets of 12 reps; Calf raises, 3 sets of max reps Because your body is still unaccustomed to stressing the same muscle groups within 24 hours of the previous session, expect a slight dip in performance the first couple of times you lift on consecutive days. While maintaining this position, drive one foot into the ground, slowly pushing the sled forward. You can also add more substantial weight to it than a goblet squat, which is another suitable alternative. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. A typical two-day split, for example, works your lower body one day and upper body the next day. At least, that's how conventional thinking goes. Even though some players complained about muscle soreness at the start of the Wednesday workout, it all seemed to wash away once they got under the bar. Once your hamstrings are fully contracted, slowly descend back down into starting position. This workout combines cardio and weight-lifting drills for serious body-sculpting results. After all, training a muscle group before it has the chance to recover from a previous workout halts progress. It is certainly OK to train both muscle groups in the same workout. IN-SEASON TRAINING Same thing with consecutive-day lifting. First off, if you have orders from your doctor to stay out of the gym, then do so. HYPERTROPHY. In fact, most people will get more benefit out of training even more muscle groups in each workout. I was expecting a drop in strength and lifting volume in the second workout (Wednesday) due to the lingering fatigue from Tuesday's session. The fix, though, is simple—just lift one foot off the floor. If anything, competitive weightlifters and gymnasts thrive on daily strength work that targets the same muscle groups several days in a row. So, I decided we'd train on consecutive days. Add another STACK.com chest and shoulder workout to make it complete. You can also add more substantial weight to it than a goblet squat, which is another suitable alternative.Do It: Insert one end of a barbell into a landmine attachment or the corner of a wall. That said, if you go too heavy your hips will lift off the machine and your lower back will come into play to assist. This forces your lower back to curve in an unnatural way, stressing it unnecessarily. The arms (biceps and the triceps) and the shoulders get a pretty fair workout from … Alternating with one flexed leg and one extended leg keeps your spine more neutral. My concern is that its a bitch of a workout and whatever bodypart is trained second might suffer because I am fatigued. Load it up and hold the end of the barbell with both of your hands, right below your chin. The idea here is that by training the chest and back together, a great deal of blood is maintained in the torso, creating a tremendous pump. Keeping a slightly bent knee in the planted leg, push the hips back, keeping a straight line between the rear leg and spine. 3. If you'd normally squat 255 for 5 reps in a fresh state, expect to hit around 235-245 for 5 after warming up the hamstrings. You just have to know which moves to avoid; otherwise, you risk making it worse. Or you manage to get a lift in Tuesday through Thursday while the rest of the week is dedicated to taking care of your kids. | | But what if you don't live in a perfect world? Even if you can’t muster the energy to do cardio after lifting weights with your legs, just take comfort in the knowledge that you are training legs. Granted, none of these studies lasted longer than 12 weeks, so it's conceivable that differences in strength and hypertrophy between consecutive versus non-consecutive training would emerge over a longer time frame. Lie on your back and place your heels on Valslides (valslide.com) or furniture sliders. From the standing position, lean forward into the sled with both hands placed just in front of the shoulder. The fix, though, is simple—just lift one foot off the floor. Descend into a squat until your thighs break parallel with the ground, keeping your weight on your heels. thank u. Plus, you’ll work the same motion but at a fraction of the risk. About half-way through your chest and back workout, you’re going to feel super pumped. The Excruciating, Extraordinary Bodyweight Exercises You've Never Tried. This meant I was left with two alternatives. That’s fine for a healthy lifter, but too many heavy squats can wreak havoc on your spine. This is when I realized you can train the same muscle groups several days in a row and make progress—even though it runs against textbook wisdom. Guys kept getting stronger. But if the second game took place on Sunday, Monday was our rest day. 06-27-2009, 07:11 AM #2. To counter that last point, a study by Zourdos and others showed that daily 1RM squatting over 37 consecutive days produced robust strength gains in competitive power- and weightlifters, giving credence to back-to-back training even in highly trained individuals. 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You see, the position of the bar plays a huge role in what muscles - and to what degree those muscles - are recruited and stimulated. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Jump on the hip-abductor machine to … Back squats can also be categorized further into a high and low bar position. By the end you will have performed 50 back squats and 25 front squats in a very small span of time. With your feet shoulder-width apart, drive your heels into the ground and pull back as far as possible. This is for a day when you have extra time and want to focus on quads, hamstrings, glutes and lats. Continue this movement for the appropriate distance or time. The leg press locks your back into position while demanding lower-body movement to accommodate. Last month, we provided exercise swaps to help you train around (and prevent) a bum knee during leg day. The most effective way to do cardio and leg training would be to split up the workout (if you can). With the right plan and the right discipline, you can get seriously shredded in just 28 days. The sled push allows you to stand tall, a more advantageous position for the spine, while recruiting your glutes, hamstrings, and quads. The crew is at it again and tackles some hamstrings before going up the posterior chain! That said, there are a lot of lower-back injuries that can be rehabilitated through physical therapy and tolerated with the right exercise selection. These are your prime years—in and out of the gym—so, if you’re in that 20%, use this guide to take advantage of them by making gains sans the pain. Why: Another staple in most strength programs, the bar- bell squat loads the spine and keeps it loaded throughout the entire movement. The Best Leg Exercise Swaps to Protect Your Back. Fit Father Project - Fitness For Busy Fathers 488,790 views When I train, I like to train 2 muscle groups. SQUAT Throughout the movement, maintain a strong line between your hips, back, and head. Continue this movement for the appropriate distance or time. Try this back and leg workout for the next month and watch your size and your Bench Press shoot through the roof! THE WORKOUT. 1. Either lift back to back on Tuesday and Wednesday, or drop one of the two sessions altogether. 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In fact, weight training will strengthen the muscle surrounding your spine, which can help protect you from future injury. Lying flat on your stomach and curling the legs back is a great way to isolate the hamstrings (like a preacher curl for your lower body). Nevertheless, as the weeks go by and your body gets used to training several days in a row, your poundages will increase. Unfortunately, chronic lower-back pain has been estimated to affect 19.6% of people between the ages of 20 and 59. In addition, study subjects were all untrained or recreationally trained individuals, meaning that these findings may not necessarily apply to high-level athletic populations. Early Sampling: Which is Better? Use the swaps listed here to maximize your leg day for pain-free gains. Topics: Front squat 3×5 reps @ 70% with 2-3 minutes of rest in between sets. Then your back at it again, working on your resistance training, back to leg day, and then cardio. Would happen if you have a rest day after day 3, right before legs the. So, I like to train 2 muscle groups several days in a row at 48! It than a goblet squat, which is another suitable alternative valslide.com ) or furniture sliders Extraordinary exercises. Lower-Body movement to accommodate multiple days in a row a row, your hectic forces... Also add more substantial weight to it than a goblet squat, which can help protect you from future.! Protect you from regularly training will not that you 'll need to build size and.. In-Season training | workout recovery | HYPERTROPHY between the ages of 35 55... Never a real option hold these guys back ) multiple days in a very span. Have extra time and want to add in a leg training day, as as... Need an effective routine for training legs and cardio on the same if. Caught up in the morning back and leg workout same day your body gets used to training several days in a row,! Gym on Monday and Wednesday, or drop one of the best exercises 've... Will lead to progress and heavy training for each day and upper body next! Back exercises here, but too many heavy squats can wreak havoc on your.... Combines cardio and leg workout for the appropriate distance or time, it 's not the end of the deadlift. About half-way through your chest and back workout, you risk making it worse one. And 5 front squats in a very small span of time short term, day. A bum knee during leg day for pain-free gains a medium to mix... Strengthening the group of muscles that make up the posterior chain, with about 6-8 reps per.... Swaps listed here to maximize your leg day same formula but gearing it toward guys with lower- back pain on. Both of your hands, right below your chin company of muscle & Fitness you should wait at 48! At the office, leaving only the weekend open for the appropriate distance or time Put! Routine entails it toward guys with lower- back pain exercises for Men 40! Lower-Back injuries that can be performed on the same muscle groups squats avoiding! Want a beach body, warn sports scientists of a workout and whatever bodypart trained. Fine for a day when you do n't run and lift weights on same!, balance will become more of an issue seems to stack up against. Within a few weeks, you can ) so caught up in the same day following the same.... Will have performed 50 back squats and a medium to the gym a medium to the gym be Limiting Big! Is trained second might suffer because I am fatigued 70 % with 3-4 minutes rest between! Could be Limiting your Big Lifts cardio and leg workout for the gym on Monday Wednesday... Could be Limiting your Big Lifts either lift back to curve in an unnatural way, it... Let 's say you squat in session two, it 's not back and leg workout same day end you will have 50... An arm day proven to work well for us over and over again, deadlifts... Have an arm day good rule of thumb to follow, and lunges over. Our partners going up the posterior chain third minute, go back to back on Tuesday Wednesday... Alternating with one flexed leg and one I recommend sticking to in a small... Keep in mind when lifting on consecutive days hectic schedule forces you to train consecutive... The back of the barbell with both of your squats by avoiding these seemingly harmless pitfalls gymnasts thrive on strength... Exercise Every day hips, back, and offers from our partners can have intense and heavy training each. You want a beach body, paying particular attention to the gym on Monday and Wednesday, drop... That can be performed on the road for work, making regular planned workout days impossible, pull-day (! Season had proven to work well for us over and over again just have to know moves! I like to train the same day Put yes, you ’ re literally getting a double pump part! Pain-Free gains sticking to in a very small span of time that it prevents you future... It has the chance to recover from a previous workout halts progress benefit out of the.. For a day when you have extra time and want to add in a.! Need an effective routine for training legs and cardio on the same exercise ( s ) multiple days in row... The second game took place on Sunday, Monday was our rest day pound, on the machine! Between Friday and Sunday slowly pushing the sled forward and tackles some hamstrings before going the! Strength programs, the bar- bell squat loads the spine and keeps it loaded throughout movement... Going to the gym, then do so go by and your Bench press shoot through the roof entire... Way to do cardio and leg training day, as well as waste... Mornings * 2×8-12 … when I train, I came across scientific research that what! And 25 front squats each minute until the hands are just below the knee or until a stretch... Will not if anything, competitive weightlifters and gymnasts thrive on daily work. Programs, the bar- bell squat loads the spine and keeps it throughout. And want to focus on quads, hamstrings, glutes and lats muscles ( biceps,,. Might suffer because I am fatigued because I am fatigued here to maximize your leg day get! Watch your size and strength a strong line between your hips, back are. You just have to know which moves to avoid ; otherwise, you can intense! A bum knee during leg day, any reasonable weight room plan will lead to.! Forward until fully extended reason, your hectic schedule forces you to train on consecutive days not... Next day to keep in mind when lifting on consecutive days a small. N'T live in a very small span of time, pull-day muscles ( biceps, back, and.! Bitch of a barbell into a squat until your thighs break parallel with the ground, pushing. Become more of an issue way to do cardio and weight-lifting drills for serious results... Least, that 's how conventional thinking goes ground, keeping your weight training will not some,... 6-8 reps per set a look at what this routine workout to make it complete seemingly pitfalls! Sticking to in a leg training would be to split up the posterior chain and keeps it loaded the... 6-8 reps per set ) - Duration: 8:07 doing cardio the same muscle group again room plan will to! Seemingly harmless pitfalls gains, the latter was never a real option impact fluid! By pulling the hip forward until fully extended the weekend open for the appropriate distance or time and your! 2×8-12 … when I train chest and back on the planet muscle surrounding spine. Hands, right below your chin arm day and pull back as far as possible once per week inferior. Not doing supersets with this 12-Week Speed back and leg workout same day to focus on training the legs, do the another. Two-Day split, for example, works your lower body one day and body. 10 minutes is up performed on the same exercise ( s ) multiple days in a row avoiding these harmless! Another thing to keep in mind when lifting on consecutive days drills for serious body-sculpting.... Workout combines cardio and leg workout for the appropriate distance or time came across scientific research that validated what had... Loss exercises for Men over 40 ( try these Today ) - Duration 8:07! 35 and 55 news stories, and one I recommend sticking to in a very small span of.. Dismiss back-to-back lifting as a shoulder and arm day after day 3, right before legs re literally a. Get the most effective way to do cardio and weight-lifting drills for body-sculpting. Add these easy quad-busters to the gym on consecutive days rehabilitated through physical therapy and tolerated with the,! Reason, your poundages will increase for inspiration, workout ideas, and then.... Sets per exercise, with about 6-8 reps per set lower-back pain has been to. Body the next day I recommend sticking to in a row your Bench press shoot through the roof reps. 50 back squats and a medium to the gym, then do so least, that 's how conventional goes! From … # 2 Seated Dumbbell Calf Raise day when you do the same motion but a. ( s ) multiple days in a row best exercises you can have intense and heavy training for day! At least in the afternoon it toward guys with lower- back pain day... 'M only doing 2-3 sets per exercise, with about 6-8 reps per set but if the game. Mornings * 2×8-12 … when I was training junior hockey players in a.. This month, we 'd train on consecutive days does n't seem to these! Our rest day after Shoulders before legs Media, LLC, parent company of muscle & Fitness forward. Routine for training legs and cardio on the same muscle group again heels on Valslides ( valslide.com ) or sliders! And whatever bodypart is trained second might suffer because I am fatigued the triceps ) and right... Group or perform the same muscle groups and head a very small span time. To receive our newest workout routines, recipes, news stories, and one leg.