I had a sad, random thought today as I finished my second heavy squatting session of the week:
WHAT IF PEOPLE DON’T REALIZE IT’S OKAY TO HAVE MULTIPLE “LEG DAYS” IN ONE WEEK?
Obviously, I hope those of you that lift regularly are currently working on your lower body more than once a week. But, what I don’t think people realize is how it’s totally OKAY to perform the squat and deadlift twice a week. If you feel like you are recovering nicely after these core lifts, you should definitely explore the idea. Your numbers will rise like they never have before.
BUT, with more work in the gym comes more work in the kitchen. Don’t neglect the fact that you will need to feed the beast! Eat more meals, more often. You shouldn’t be hungry. Always be thinking and strategizing of how you are going to get the beast’s next meal. Nutrition is far too often overlooked by people who have fitness goals. Workout as much as you want, but you aren’t getting very far without working hard in the kitchen.
Back to the legs…
There is absolutely nothing wrong with having 4 leg days throughout the week. Hell, squat AND deadlift in the same session! You will be surprised at how good you feel. If I am gone for the weekend, that is the approach I will have during the week to make sure I get my 2 squat and deadlift sessions in. I always squat first, as it is much more tasking on the central nervous system than the deadlift. The squat is obviously a more compromising movement, as well, so you don’t want to fudge around with trying to deadlift beforehand.
Through a 7-day lifting schedule, an ideal leg day spread would be:
Saturday: Squat and Deadlift
In this case, your lower body days are going to be switched up each week. I, personally, don’t mind that at all. But, I know how some of you meatheads out there are OCD and you get your jocks in a bundle if your schedule if mixed up. If that’s you, you will have to figure out how to spread it evenly. You probably won’t be able to efficiently get 4 lower body days in, but that’s your problem!
One more thought:
Don’t worry so much about assistance exercises, especially with the lower body. I LOVE the glut-ham raise machine, and I spend a lot of time on it, but don’t go overkill. Assistance exercises are just that! Once a week for all of your favorites should suffice, especially if you’re squatting and deadlifting multiple times.
Lastly, switch it up every 6-8 weeks. Don’t go heavy for 6 months, or you will wreck yourself. Switch up assistance exercises, too. Keep the redundancy at a minimum!
Move to the beat of your own drum.