Consistently training legs is what separates the men from the mice.
But can you train you train your legs every day?
Here’s whether you can do leg day every day:
You can do leg day every day as long as your leg workouts aren’t too strenuous. If your leg workouts are intense, then you should avoid doing leg day every day.
In this article, we cover the pros and cons of doing leg day every day, the best way to do leg day every day, whether you should do leg day every day, and much more!
Benefits Of Doing Leg Day Every Day
Increased Leg Growth
When you train your legs every day, your leg muscles will experience more micro tears due to an increase in training volume.
The body responds to these micro tears by repairing the muscle tissue and making it larger in a process called hypertrophy.
So you should see more leg gains if you train legs every day.
Increased Leg Strength
One of the golden rules of working out is called progressive overload.
This means that in order to get stronger, your muscles need to experience more stress/tension than the previous workout.
Now, let’s say you train legs once a week.
Well, that means that you’ve only got one opportunity per week to get stronger.
Whereas if you train your legs every day, then you’ve got 7 opportunities to lift more than your previous workout!
To be clear, this doesn’t mean you should add 5lbs of weight to the squat bar after every leg session.
(Not even Ronnie Coleman could do that…)
But instead, lift more than your previous workout.
So this can be either more weight, or even more reps.
Drawbacks Of Doing Leg Day Every Day
Increased Risk Of Injury
Many people suffer injuries from overtraining.
Well when you’re training too much, you’re putting lots of stress on your muscle tissue before it’s had the chance to fully recover.
So if you do leg day every day, your legs may not have fully recovered between workouts which increases the chance of injury.
Bros who skip leg day are mainly ridiculed because their body shape is so out of proportion.
They have bulging biceps and a wide thick back, but tiny weeny chicken legs.
And I’m sure you’ll agree, it looks ridiculous.
Well, if you train your legs every day, then chances are you won’t have the time to train other body parts.
Which means that you’ll have legs like a stallion, but arms like spaghetti.
Not a good look.
(For those wondering whether you can do legs every day on top of a typical workout routine, I’d highly recommend against it. Your body will be stressed the F out.)
Low On Energy
Many people consider leg day as the hardest workout there is.
One of the reasons is that your legs are the biggest muscle group, and so they require the most energy to exercise.
(This is why many people feel drained after a brutal leg session!)
So if you’re training your legs every day, then expect to feel this burned out each day.
Less Intense/Lower Volume Workouts
There are 3 key variables you can change when working out:
The intensity of your workout describes how difficult your workouts are.
So if you usually do sets of 8 squats, but you’re capable of doing 10 at a big push, then you could increase the intensity by pushing for 10. Another way to increase the intensity is by slowing down the reps, so your muscles are under tension for longer.
The frequency of your workout describes how often you work out.
So if you usually train legs once a week, you could increase the frequency by training legs every day.
The volume of your workout describes how many sets and reps you do when working out.
So if you usually do 3 sets of 12 leg raises, then you could increase the volume by doing 5 sets of 12 leg raises. Or even 3 sets of 20 leg raises.
Generally, you should only tweak 2 of the 3 variables, otherwise your workouts will suffer, and your performance will decline.
And since training legs every day means high frequency, then you must sacrifice the intensity/volume of your workouts.
How To Do Leg Day Every Day
So you’ve decided to bite the bullet and do legs every day.
Brave choice my friend…
But how do you go about it?
Well, in my opinion, the best way is to alternate each day between quads and hamstrings.
This way, you’re giving your muscles at least 2 days to recover, which should reduce the risk of injury…
…as well as keeping your performance at a good level.
So as an example:
Conclusion: Should You Do Leg Day Every Day?
In my eyes, the drawbacks of doing legs every day outweigh the benefits, and so I personally wouldn’t recommend training your legs every day.
However, if you want to gain as much leg muscle as possible in a short time frame, then it’s an effective way to do so.
(Just don’t come crying at me if you get injured!)
And remember, you’ll need to sacrifice either the volume or intensity of your workouts to reduce the risk of injury, and alternate between quads and hamstrings.
Well, that’s all I have for today’s article folks!
Thanks for sticking with me to the end, and I look forward to seeing you in the next one.
Bye for now.