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.
That's 13 sets for legs. Once a week for that amount of volume is certainly doable.
If you can, though, I'd split the squats and DLs up into different days. You'd probably be fresher this way for the DLs and perform better on them.
Also, if you can, maybe move your bike workout to another day. It's not necessarily terrible doing them after your leg day, but it could slightly compromise gains. In order of preference: