Legs on Saturday!!!

by | Jul 23, 2015

Weekend  training  is as Good as playing Sunday cricket in the street one hardly concentrates on the sports skill and performance but play with passion. The rules are flexible and the end result does not add value to your vault of improvement. It’s a reality and being a physician I come across in my medical practice that on every Tuesdays or Wednesdays there are few patients with injuries due to weekend  sports like golf, cricket,  kabbadi or heavy household  work. This is because  of unaccustomed muscles trained  much after the recovery  periods.

Once the muscle or muscle group is exerted with optimum load for the desired results then these muscles  need rest for recovery  for  about 48 to 72 hours. The next workout must not be done before 48 hours and not after 72 to 96 hours.  If the rest period is less than 48 hours then the muscles will get over trained and the muscles will get tired  and may get injured. The muscles will never grow bigger and stronger with over training.   On the other hand if the rest is more than 72 or 96 hours then the muscles will lose the total effects of exercise and they will never get accustomed to training.

There are many bodybuilders  asking for good schedules. When I ask them  about their schedules they disclose  legs on Saturday after a full week on upper body is a routine. Almost everyone  says that they complete  the upper body in other 5 days and legs on 6th day.  It’s a complete  imbalance  of training  that we train full upper body for 5 days and the other half (lower body) for 1 day only. Lower body makes 45% of the total body mass and musculature.

Big thigh muscle group quadriceps, biceps femoris, gluts and inner thigh muscles once trained with heavy load makes a complete  metabolic change in our body. But the effects of  this metabolic  boost can only achieved  if we train legs minimum  2 times or maximum 3 times  a week. Big muscles need more  and heavy  exercise  and need more  rest to recover. But if there is over rest then the advantages  of the good  training can be lost. Over rest  can also lead to unaccustomed  muscles strains  and stresses which may lead  to  injuries.

So legs are not Saturday  sport, rather  it should  be a regular cyclic schedules. Otherwise on any good Saturday you  may miss due to many avoidable and unavoidable  reasons, causing drop of leg work out  and you will end up with a good upper  body but with poor base  of pencil legs.

Dr. Randhir  Hastir

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4 Comments

  1. Eldin

    I have had a heart attack last year . Am 31 in decent shape. I walk 5 Kim’s daily. What are the workouts I can do

    Reply
  2. VIKAS CHAUDHRY

    I WANTED TO TRAINING FROM YOU
    I M MR.UP.TOP FIVE IN MR.INDIA ,MR.NORTH INDIA,AND BODY POWER EXPO ATHLETE
    BUT NOW I WANT TO HELP MY BODYBUILDING JOURNEY FROM YOU DR.RANDHIR SIR
    PLS.REPLAY ME

    Reply
  3. Manuel

    I perfectly accept with the previous audience. I believe the an amazing determination and positive opinions are wonderful basis to compose premium excellence material.

    Reply

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