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  1. #1
    Registered User americanhawk's Avatar
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    Training upper body 2 days a week, lower body 1 day a week?

    Hello everyone


    I don't want any hypertrophy to my legs since my legs are already large. However I want to gain some strength and athleticism in my legs.

    Can I train my lower body once a week for athleticism and strength purposes? Or is it gonna be a waste of time?

    And is it ok if I train my upper body twice a week while I train my lower body once a week? So basically my training schedule will be something like this Sunday-upper,Tuesday-lower,Thursday-upper
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by americanhawk View Post
    I don't want any hypertrophy to my legs since my legs are already large.
    Doubtful.

    Originally Posted by americanhawk View Post
    I am 26 year old. Beginner. 6'0,165lbs
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  3. #3
    Registered User air2fakie's Avatar
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    Originally Posted by americanhawk View Post
    Can I train my lower body once a week for athleticism and strength purposes?
    Yes, you can train however you want.

    Originally Posted by americanhawk View Post
    I don't want any hypertrophy to my legs since my legs are already large. ... Or is it gonna be a waste of time?
    If your legs are already large then it won't be a waste of time since it may bring them down to regular human size. Although as pointed out above, your definition of large may be different than others.

    Originally Posted by americanhawk View Post
    And is it ok if I train my upper body twice a week while I train my lower body once a week?
    Yes, it's ok in the sense you'll be unlikely to do serious bodily harm, but it's not optimal.
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  4. #4
    Registered User americanhawk's Avatar
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    Originally Posted by TolerantLactose View Post
    Doubtful.
    I didn't say they are muscular. My hips and femurs are wide. Maybe I should have said that they are wider than my upper body.

    My mid thigh circumference is 26.5 inches. I would say they are huge relative to my small upper
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    Registered User WolfRose7's Avatar
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    Originally Posted by americanhawk View Post
    I didn't say they are muscular. My hips and femurs are wide. Maybe I should have said that they are wider than my upper body.

    My mid theigh circumference is 26 inches.
    Train how you want.
    I doubt anyone who trains seriously for strength or bodybuilding will take you're excuse for skipping half your body seriously. However, if you don't care about that then it doesn't matter
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  6. #6
    Registered User americanhawk's Avatar
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    [QUOTE=air2fakie;1592831131]


    If your legs are already large then it won't be a waste of time since it may bring them down to regular human size. Although as pointed out above, your definition of large may be different than others.



    /QUOTE]

    I am a beginner. My legs are naturally large.
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  7. #7
    Registered User americanhawk's Avatar
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    Originally Posted by WolfRose7 View Post
    Train how you want.
    I doubt anyone who trains seriously for strength or bodybuilding will take you're excuse for skipping half your body seriously. However, if you don't care about that then it doesn't matter
    I didn't say that I want to skip half my body
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    Han shot first! TolerantLactose's Avatar
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    Strength and athleticism benefit from increased frequency more than hypertrophy but whatever.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  9. #9
    Registered User americanhawk's Avatar
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    Originally Posted by TolerantLactose View Post
    Strength and athleticism benefit from increased frequency more than hypertrophy but whatever.
    I thought hypertrophy benefits from increased frequency due to volume increase
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    Originally Posted by americanhawk View Post
    I thought hypertrophy benefits from increased frequency due to volume increase
    You can still keep the weekly volume as it is and spread it out twice a week. In saying that, what does your leg day actually look like?

    Could easily do something fairly minimal eg. Squat 3x5 + RDL 2x8 for Lower A and Deadlift 3x5 + Front Squat 2x8 for Lower B with some minor calves and abs work added at the end. It would be better spreading it out that way instead of lumping it all into one workout. That way you’re at least squatting and training your hip hinge twice a week while keeping total volume fairly low.
    Last edited by leidenesLK; 12-03-2019 at 11:27 PM.
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  11. #11
    Registered User americanhawk's Avatar
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    Originally Posted by leidenesLK View Post
    You can still keep the weekly volume as it is and spread it out twice a week. In saying that, what does your leg day actually look like?

    Could easily do something fairly minimal eg. Squat 3x5 + RDL 2x8 for Lower A and Deadlift 3x5 + Front Squat 2x8 for Lower B with some minor calves and abs work added at the end. It would be better spreading it out that way instead of lumping it all into one workout. That way you’re at least squatting and training your hip hinge twice a week while keeping total volume fairly low.
    My leg day looks like this
    Squat 4×8
    RDL 3×8
    Leg press 3×8
    Leg curls 3×10
    Calves
    Abs.
    Last edited by americanhawk; 12-04-2019 at 03:22 AM.
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  12. #12
    Registered User Taatz's Avatar
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    if u are not bodybuilder who compete dont worry and once a week is enough to look good. btw many ppl dun like monster legs.
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Taatz View Post
    if u are not bodybuilder who compete dont worry and once a week is enough to look good. btw many ppl dun like monster legs.
    OP is asking about strength and athleticism.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Originally Posted by TolerantLactose View Post
    Doubtful.
    A centaur of some kind)))
    On the topic of conversation ... If there are no goals of maximum hypertrophy, then 1 workout per week is enough. Only for athleticism, this is also not optimal. Strength is a skill that needs to be trained often.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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    Registered User TAWS6's Avatar
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    How much do you squat?
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  16. #16
    Registered User americanhawk's Avatar
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    Originally Posted by TAWS6 View Post
    How much do you squat?
    I did 175lbs×8 squat in my last leg workout
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