Even if in typical workouts the legs and shoulders have their own dedicated weekly session, it is possible plan a workout by incorporating leg and shoulder exercises together?
The answer to this question is yes!
It is possible to do a dedicated leg and shoulder workout, especially if you follow a total body workout and if you have little time during the week and, therefore, you have a limited number of days to dedicate to workouts.
Let's find out how to structure a leg and shoulder workout to get the most out of both muscle groups.
Index
Leg and shoulder workout: is it safe?
There is no evidence that training legs and shoulders during a single workout can involve any risk.
You should evaluate your previous experience, because some injuries and injuries could affect your training and could get worse.
If, for example, you have suffered a accident to your lower back, this may limit your ability to perform squats, deadlifts and leg presses.
Is training them together effective?
THEpairing multiple muscle groups in a single session is not only effective, it is also a popular and proven way to get the most out of every workout.
By bringing the leg and shoulder training together and into one session, there is time to do a recall of both muscles on another day.
The research shows that athletes who train muscle groups twice a week have higher results on average.
Leg and shoulder training benefits
Three main benefits come from leg / shoulder training in one session:
- Time savings: Not only do you train two muscles in one workout, but you can also insert Superset combining exercises of different muscles, such as leg presses and lateral dumbbell raises;
- Ability to train the muscle groups several times: if you can train the whole body in 2/3 workouts, you have the possibility to insert extra calls of all muscle groups on the other days; you also have the opportunity to train the same muscles, but in different ways;
- Improve workout capacity: a good ability to manage the workout, allows you to sustain more sets and repetitions; workouts will seem simpler and less impactful and the body will get used to intense and constant physical exercise with less need for rest times.
Examples of leg / shoulder training
For deficient shoulders: Train them first! This workout prioritizes the shoulders
- Military press with barbell: 5 sets of 5 reps
- Slow forward with dumbbells: 4 sets of 6 reps
- Barbell incline bench presses: 4 sets of 10 reps
- Superset: barbell and leg press chin raises: 4 sets of 10
- Superset: standing side raises and leg extensions: 4 sets of 10 reps
- Superset: lateral cable raises and goblet squats: 4 sets of 10 reps
For deficient legs:
- Barbell squats: 5 sets of 5
- Leg press: 4 sets of 8
- Barbell deadlifts: 4 series from 8
- Superset: front lifts with disc + single leg leg extensions: 4 sets of 10
- Superset: seated arnold press + goblet squats: 4 sets of 10
- Superset: side risers + bulgarian squats single leg: 4 sets of 10
And you, have you ever tried this workout? Let us know in the comments and remember to follow us on our telegram channel