Leg Day Cardio Question

**A1food4U** · April 16th, 2009, 06:20 PM

I'm at a decision impasse and am hoping to get feedback.

I'm hoping to add quad size but would like to do it without gaining back weight that I have been taking off. So should I do cardio (I typically work on an elyptical, still bad knees) on leg days Or put it somewhere else in the week. Maybe I should encorporate a large circuit of low weight walking lunges to get the heart going on leg day. Will doing cardio (which is mostly a leg thing) the day after leg day be a waist as it will negate gains by over using that group.

Opinions please. . . .

**tooncesthecat** · April 16th, 2009, 07:55 PM

Generally speaking, I believe it is very difficult if not impossible to gain significant muscle mass (esp in the legs) if you are also trying to lose weight (fat). Not really knowing your size or BF% makes this difficult to assess. I would recommend doing one or the other first. In other words, get as lean as you think you would like to be first (not competition BF of course) and then go heavy and hard with squats, straight leg DL, leg presses, etc. It's fine to put on some BF as you are eating lots more to try to bulk up and put on size, but if you're natural you don't want to put on too much weight over a reasonable BF%.

**lizzyb** · April 21st, 2009, 04:00 PM

It is true.....however, not necessarily IMPOSSIBLE. The deciding factor would be how fast do wish to make gains? If you are not in a rush to add massive amounts of muscle (malespeak, lol!) you could still make lean gains....just at a slower rate by manipulating diet (macros and cals) to an 'in btwn' (between full on bulking and maintenance values) If your diet is nice and clean you could still add muscle and m-a-y-b-e even burn some fat, provided your training intensity is good. As for cardio on legs day....it's sometimes favourable to do cardio after a gut wrenching almost puke inducing leg workout (again malespeak, lol!) to help with DOMS the next day....again, it's a matter of 'taste'. some say yes....some say no, I say give it a try and see how you feel......if you are really wiped after your leg w/o just do like 20mins on treaddie set on a good incline (5% or more).......and see how the gams are feelin' in the morning, lol!

**A1food4U** · April 21st, 2009, 04:21 PM

BF % is hovering around 22 so I'm leary of going to calorie rich. I'm currently eating between 2500 and 2800 calories a day staying close to a 40- 30-30 blend. Since comming to the sight i have firmed up and slimmed down steadily if not quickly, so I'm not looking for an overnight fix.

I was talking to a football coach at the gym and he says he's recomending a new training style for his running backs. It involves heavy leg work every third day for three weeks and then two weeks off legs completely. The regime calls for only 15 min cardio the day after the leg work outs but ramps up to 45 min the two off weeks. What do you guys think of that????

**varbo** · April 21st, 2009, 05:44 PM

I would more be thinking that if you're working your legs really hard, that cardio the next day would just be painful. I know that probably doesn't answer your question but just a statement.

I do agree with toonces that you should focus on one thing. Either adding muscle or losing fat. It almost just boils down to patience. Can you wait until you're leaned out before starting to add muscle.

**Insex** · April 21st, 2009, 07:26 PM

Quote:

Originally Posted by A1food4U

I was talking to a football coach at the gym and he says he's recomending a new training style for his running backs. It involves heavy leg work every third day for three weeks and then two weeks off legs completely. The regime calls for only 15 min cardio the day after the leg work outs but ramps up to 45 min the two off weeks. What do you guys think of that????

I think a better workout for Running Backs in football would be to mostly do footwork and speed drills, and moderate amounts of leg work in the weightroom.