🏋️♂️ LEG-FOCUSED SPLIT 🏋️♂️ - Follow @gofitbeast for daily fitness/nutrition tips & education! - It doesn't matter if a bodybuilder trained once a week to get big legs because .. well, you're not him & you don't have his genetics or take what he takes🤷♂️ - In order for resistance training to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it. Frequency & volume should be prioritized over training intensity which means, don't go to the gym and destroy yourself, you don't have to be sore to be making progress. If you want to put some extra growth on a specific body part, you need to put more frequency on it. Here is simply one way you can go about it. - When it comes to building muscle, usually train muscles twice a week works just fine, but if you wan to amp it up a bit, go for 3 times a week. - This is an example split you can use if you want to focus on building your legs. You'll trian them 3 times a week, while still being able to hit all muscles twice a week! - Tag someone trying to grow their legs! - Great post by @kruckifitness - #legworkout #legworkouts #legtraining #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #myodetox #mobility #hipmobility #yogafit #stretchdaily #ii (en Las Vegas, Nevada) https://www.instagram.com/p/B24Vmjyp-Sa/?igshid=6inda3jiyhol
