Question: I started doing leg work in the gym twice a week to complement twice-weekly interval sessions, but now my legs are dead when I get on the bike. Legs. Most people are better off doing workouts that have a few exercises for each body part instead of splitting it up. To build and strengthen muscle you have to have recovery days. For your leg workouts, increase the weight gradually. Exercising your abs in the afternoon may be better for your spine than doing abs in the morning, and can help sync up your circadian rhythm for a better night's sleep. in ur plan on M W F u cna do weights and after that u can perform 10-15 mins cardio. A Swedish study published in Medicine and Science in Sports and Exercise investigated the effects of weight training and cardio on the same day in separate sessions in young, healthy men. Don't work your Abs every day! Doing the same amount of exercise day after day can inhibit recovery and cause you to lose muscle over time. There are two muscle groups you can work out every day: your ab muscle groups and your calves. I want to make sure I hit each muscle group 2x a week, but also factor in rest days. Working out rips the muscle, rest allows them to build, and the process repeats. — Patrick D. Coach Fred Matheny Replies: Good question — but there doesn’t seem to be expert consensus on an answer. If the idea of taking a day or two off … Should I ride and lift on the same day, or lift on days I’m off the bike? Not to mention, a hard leg day can lead to some serious soreness, too: It can take as much as a day or two more to recovery from a lower-body session than a high-intensity run. Generally, the upper and lower body muscle groups are distinct enough where you can avoid any potential danger from overtraining by working the muscle groups on consecutive days. So, if you’ve been doing your weight training and cardio on separate days, combine your workout to get more bang for your buck. on T TH SAT u can perform 10-15 mins hiit cardio n abs n again 10-15 mins cardio. Exercising your abs in the afternoon may be better for your spine than doing abs in the morning, and can help sync up your circadian rhythm for a better night's sleep. Never start off your week with an arm workout unless the following day is leg day, because it’ll be too much of a hindrance for your bigger upper body muscle groups. Shoulders and Tris, finish with HIIT. So, yes, you can work both legs and abs out on the same day. Olympic lifting and Bi’s, finish with abs. try hiit. better to do cardio after finishing ur weight training. If you do have an arm day, make sure it always comes either the day before a rest day or the day before a leg day. Tomorrow you can work you abs and your arms if you want. You don’t need an entire workout for any single muscle group. I want to keep riding this winter. Repeat. In fact, they found that doing 50 percent less of both types of exercise on the same day produced the same results as doing full workouts devoted to one or the other. Is there literature that suggests how many rest days/wk are most optimal? I work Abs MWF, its the last thing I do before I head home. Just note that you'll need to build up a tolerance for back-to-back training. hi anil, yes u can. It's perfectly fine to train the same muscle group or perform the same exercise(s) multiple days in a row. Everything else needs a day break. Many advanced weight training programs do just this. Researchers asked the men to pedal a stationary bike for 45 minutes with one leg, followed six hours later by leg extensions with both legs. However, there is also no risk in working the muscles of both groups on the same day during the same workout. ’ t seem to be expert consensus on an answer I head home perfectly fine to train the workout. 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