Legs split with another body part?

[newbb]

I was talking to a guy last week about his training and he trains legs followed by shoulders, I was thinking f*** that all I want to do after legs is lay down and have a spew let alone train another body part lol. So I was wondering if anyone else trains legs followed by another major body part and how they found it? Training legs uses up so much energy I can't imagine the next muscle group to be trained could be given any where near 100% compared to being trained on a fresh day or with a smaller muscle group..

[shane]

I agree no way I only train legs by themselves I have no energy for anything else :grin:

[newbb]

Most of the time I don't Evan have energy for calves after legs haha :pfft:

[FellowshipOfTheRon]

maybe that guy doesn't train for hypertrophy? or maybe he's not training his legs as hard as he should/could

[tim.napier]

I train shoulders after legs. I find it pretty bloody hard to be honest but with the ammount I can get to the gym it is how it has to be. I find I cant do any push presses etc but everything else is fine. I can usually push them pretty good but to be honest if I could change my split I would.

At least when you finish legs you feel massive relief that it is over, so shoulders dont seem so bad!

[greemah]

I do a full body routine and first exercise is 1x20 squats. It destroys me and I need a 5 minute break before I can move on to next exercise

Nothing to it but to do it

[newbb]

I train shoulders after legs. I find it pretty bloody hard to be honest but with the ammount I can get to the gym it is how it has to be. I find I cant do any push presses etc but everything else is fine. I can usually push them pretty good but to be honest if I could change my split I would.

At least when you finish legs you feel massive relief that it is over, so shoulders dont seem so bad!

So you say you can't do any presses, do you ever do them? What is your split Tim?

[greemah]

newbb - by the sound of it Tim was talking about a "push press" which is an overhead press but you use your legs to get an extra push so you can press more weight

[Riccardo]

I've trained shoulders after legs very successfully. Although I was training legs twice a week one day with a posterior chain emphasis: Back squats, stiff leg deadlifts, GHR, Goodmornings etc and another day with a quads emphasis Front squats, leg extensions, step ups etc. I would chuck on some push presses, OHP and/or dumbbell work on the quad emphasis day.

[trainlikeafreak]

lol i am yet to understand how people can train another bodypart after legs.. maybe im just soft :shrug:

[drizzt]

I rarely ever solely train legs, they are usually the start to a session for me. I don't go to "true" failure as often as a bodybuilder might (although I do on the odd occasion), but I still have tough sessions, sometimes more than once a week.

It can effect what I do afterwards - predominantly in core tiredness after squatting - but I don't really see that as a hindrance to training things like shoulders and arms. I do have different goals to a bodybuilder though, where I'm not absolutely pounding my legs from all angles, but having done that also in the past I can't really say I found working legs debilitating to working other parts.

I view it as if my legs are really hurting, then lying/sitting down and pressing a few weights for the upper body is a welcome rest before I have to use them again to walk home :pfft:

[tim.napier]

I train shoulders after legs. I find it pretty bloody hard to be honest but with the ammount I can get to the gym it is how it has to be. I find I cant do any push presses etc but everything else is fine. I can usually push them pretty good but to be honest if I could change my split I would.

At least when you finish legs you feel massive relief that it is over, so shoulders dont seem so bad!

So you say you can't do any presses, do you ever do them? What is your split Tim?

Yeah mate just the push press, I still do any others e.g. arnold press or mil press.

Legs, Shoulders

Back, Tri's

Chest, Bi's

Abs, Cardio.

Works for me at the moment with training for the cape challenge.

[tomsammce]

Are u running or walking the whole 32km or u got a team?

If u plan to run it alone, then good shit mate!

[Phedder]

I view it as if my legs are really hurting, then lying/sitting down and pressing a few weights for the upper body is a welcome rest before I have to use them again to walk home :pfft:

Ditto that :nod: When running a high volume/high frequency squat program like Smolov or sheiko etc there's really no choice but to train other parts after legs. I never felt like my upper body work suffered because of it, but my bench is crap so maybe it did :pfft:

Also beginner programs like Stronglifts and other basic 5x5 programs have you starting every session with squats. Again not typical bodybuilding programs, but there's nothing wrong with following legs with other smaller bodyparts.

[tomsammce]

Do u train legs as hard as someone who does them once a week on those program's tho?

I dunno haven't done them, prob waste if time going off ppl on here who do them and aren't even strong. Lol

[Phedder]

On squats, yes. Probably not as much volume per day as someone who trains legs once a week, but when taken over the whole week there's a lot of volume there. The smolov base cycle for example is squatting 4 times a week and every session pushes you near failure. With a 200kg max squat here's what the 3rd week would look like;

Monday - 4x9x155kg

Wednesday - 5x7x165kg

Friday - 7x5x175kg

Saturday -10x3x185kg

Far from easy, every set there would likely be 1-2 reps from failure, especially in the later sets.

It's probably not ideal to train another body part after going hard on legs once a week in a bodybuilding fashion, but if it's what your schedule requires then why not? Your shoulders or arms won't be fatigued from the leg work, your motivation might be a bit lower to do them justice but it's better than not doing them at all.

[PeterDolan]

IMO there is no way you can give maximal effort to training another body part after training legs with the volume and intensity that they deserve. Now if you are training just hammies or quads or even training a movement like squats as a powerlifter does then it is highly possible

[Riccardo]

^^This. It depends on your goals and the way in which you achieve a certain amount of volume. If you are training legs multiple times a week then you can chuck on another body part but if you are smashing them once a week then there would be no way you could do another body part properly after them.

[tim.napier]

Are u running or walking the whole 32km or u got a team?

If u plan to run it alone, then good shit mate!

Yeah doing it alone, won it the first and third year as part of a team so I thought I would have a crack at it alone now.

[tomsammce]

Cool, first place?

[musclerevive]

The only drawback to this system is that a lot of time lapses between workouts for each body part, and in my opinion, this can be detrimental. Personally, I like to hit each body part once every 72 hours, or about once every three days. At times, I may take a greater amount of rest than this but this is typically the amount of time that I allow in-between workouts for the same body part.