In general, leg workouts tend to be more tiring because you’re working a higher number of large muscle groups in the body. If you participate in either sport, you’ll have to train the legs two days in a row due to the nature of your programming. Similarly, CrossFitters do squatting-type movements in the majority of WODs. Olympic weightlifters squat multiple days per week, which requires them to work the legs on back-to-back days. It’ll be much easier for you to train the legs two days in a row than someone who’s only used to following an upper/lower split or who usually only lifts weights two days per week on non-consecutive days. If you’ve run a high-frequency squat program in the past, you likely already know what it takes to manage your fatigue and be able to train your legs effectively every time you go to the gym. You’re Used To A High-Frequency Squat Program Having a packed calendar may mean that you can only work out two days a week, and those days may fall on back-to-back days.ĭuring times like these, it’s okay to train the legs two days in a row as long as you’re carefully monitoring your training intensity and doing different exercises each time you go to the gym. Most of us have families, social lives, and work or school that can all take time away from the gym. Let’s review the reasons why you may wish to train the legs two days in a row. Depending on your goals and what you’re training for, you may also have to train the legs two days in a row to make you a stronger athlete in your sport. Let us help you train successfully for powerlifting Reasons To Train Legs 2 Days in A RowĪs much as you may prefer to have a day or two of rest in between your leg workouts, that’s not always feasible. One can conclude from these findings that how much total rest you get within a 7-day period is more important than resting for one or more days in between each workout. There were no significant differences in strength or hypertrophy between the two groups. A group of recreational male lifters was divided into two, with one group training on back-to-back days and the other group resting for 48-72 hours before training again. These results suggest that you don’t need to wait more than 24 hours to train the same muscle group in order to get stronger or improve your physique.Īnother study conducted by researchers in Singapore showed similar results. Both groups also saw increases in muscle size, with the group that trained on consecutive days producing slightly larger increases. Increases in leg press strength were similar across both groups. Each group followed the same full-body training program, but one group trained on consecutive days and the other group trained on non-consecutive days. The subjects were divided into two groups. Researchers from the University of Porto in Portugal set out to prove whether or not there are differences in strength and body composition when training on consecutive days vs non-consecutive days. Training Legs 2 Days In A Row: What Does The Science Say? I’ll also discuss the benefits and drawbacks of doing so, the reasons why it does or doesn’t make sense, and factors to consider when structuring a workout for training the legs on back-to-back days.Īt the end, I’ll also provide a sample workout plan for training the legs two days in a row. In this article, I’ll dive into some research studies that analyze whether or not it’s safe to train the legs two days in a row. You’ll also need to make sure you’re recovering properly in between workouts. So, can you train legs two days in a row? You can train legs two days in a row as long as you’re smart about your exercise selection and don’t train at high intensities on both days. Whether you’re training for a sport like powerlifting or bodybuilding or just trying to fit two workouts per week into your busy schedule, you may be wondering if it’s possible to train the legs two days in a row.
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