Hello everyone,
I'm wondering if might be over doing it and prohibiting growth.
I started two months ago.
Here is my leg day. Only once per week.
- Jog or bike 10mins. Basically warm up until sweat.
- squats: 4x10
- dead lifts: 5x5
- leg curls and or leg press 4x10. I skip when these are unavailable.
- bike ~30mins. I'm not sure if I should remove this one. It's interval training with the purpose of recovery improvement / fitness. So, by interval I mean one minute hard spin (higher resistance) and one minute lowish-medium resistance. I start with 5 min spring. Then 5 sets of this interval. Then, 4 minutes spin at same low-medium resistance, then another 5 sets or less. I'm usually beat after this.
Since you are starting with the cardio I'd increase that by 5 to 10 mins, then drop the biking at the end replacing it with some dumbbell lunges and calve raises. Also leg press and squats work very similar muscles, so you might want to change one of those for another leg exercise or core exercise.
It's interval training, so starting with it will deposal any muscle energy. I will reconsider removing interval training and adding dumbbell lunges. And then moving interval training to its own day.