Is training lower body 5x a week worth it?
Is training lower body 5x a week a good split? “I trained glutes one day, then trained hamstrings, glutes, and calves the next day, and trained quads again the day after—is that right?”
First, it’s important to understand that all multi-joint movements, such as squats, single-leg lunges, and leg presses, work both the back and front of the thigh (quadriceps), as well as the glutes!
To put it simply: whenever you do a compound exercise to train your “legs,” you’re also training your butt… and vice versa.
Variations
There are variations you can do to emphasize one area more than another, but it’s not possible to completely isolate the muscles mentioned during these multi-joint exercises!
And training your LOWER LIMBS (LL) on consecutive days will NOT provide any benefit! Quite the opposite…
Workout split
Based on my experience coaching clients and hearing their feedback, I believe this poor split is the main reason many people don’t reach their goals… You don’t need to train for many hours a week… you need to train WELL! Rethink your approach!
Leg and glute workouts
If your goal is to build muscle in your quadriceps and hamstrings, which are located in your legs and hip area, you can work your lower body twice a week.
Lightly train your quadriceps in one workout, your glutes and hamstrings in another, and add a variety of exercises. This can provide a much-needed change to your routine, relieve mind-body monotony, and build muscle while allowing for adequate recovery.
As you start building your endurance—and your glute and quadriceps muscles—consider adding a resistance band.
This helps you continue strengthening your glute muscles without having to completely change your workout routine.
Another option is to increase the weight you use when performing specific movements. Just make sure to increase the weight slowly. Increase it too much, too quickly, and you risk getting injured.
