GOTTA KEEP EM SEPERATED...QUADS and HAMSTRINGS

If it’s not broke don’t fix it. If your overall leg development is exactly where you want it, then there is no reason why you would not stick to the traditional whole leg training routine. If, however, you feel that your legs need more size or better balance then separating quad training from hamstrings and calves in your workout routine may be worth a try. Possible benefits include. 

1. Targeted Focus: By isolating quad training from hamstrings and calves, you can focus more specifically on each muscle group during your workouts. This allows you to target and engage the muscles more effectively, leading to better muscle development and strength gains. Great for bringing up lagging leg development that doesn’t match the upper body.
2. Splitting the workload: the thought of enduring another puke inducing leg workout is not a positive one. The leg muscles are the largest in the body, through in the stabilisers like abs and lower back and you are exercising most of your body. This can be mentally and physically draining. Splitting the workload between two sessions can be better for muscle recovery and less taxing on the nervous system.
3. Balanced Muscle Development: Separating quad training from hamstrings and calves allows you to address each muscle group individually, ensuring balanced muscle development throughout your lower body. This can help improve overall strength, stability, and aesthetics. Particularly relevant to those wanting to compete in a physique contest, where balance and symmetry are key judging criteria.
4. Improved Performance: By focusing on specific muscle groups during separate training sessions, you can enhance your performance in exercises that target quads, hamstrings, and calves. This targeted approach can lead to better muscle activation, endurance, and overall performance particularly for those muscle groups trained towards the end of the session when strength and energy levels can drop off.

Overall, separating quad training from hamstrings and calves can help you optimize your lower body workouts and prevent imbalances. Remember to listen to your body, adjust your training volume and intensity as needed and ensure you have a several days gap between the 2 lower body training sessions.

Quad Workout 1

Hamstrings, Glutes and Calves Workout 2