Can training legs first trigger more muscle growth in the rest of your body? Exciting research from Norway suggests squats not only build your quads, but add brawn to your biceps too!

Here is what happened:

Sports scientists at Lillehammer University College took 11 male subjects and had them training 4 times per week. On two days they trained only their left biceps performing curls. On the remaining two days, they trained legs — and here is the switch: immediately afterwards, they trained their right biceps using the same movements as the other two days for their left arm.

So what were the results?

This is where things get interesting…

When the guys in the lab coats measured the men’s arms at the end of the study, they discovered the biceps that had been exercised after the leg training were all significantly bigger than the biceps that had been trained separately from leg training.

And there’s more…

Not only were the biceps trained after legs also bigger, but they were stronger too!

What’s the explanation?

Well, it just so happens when you’ve trained legs, you have much more testosterone and growth hormone circulating in your bloodstream. The result? When you perform a big compound move first like squats, the smaller muscle groups — like biceps — will grow significantly faster.

How can we turn this brawn building effect to our advantage?

It’s easy. If you use full body workouts, you can move squats to the front of your routine.

And what if you perform some type of training split? That’s easy too: simply add some leg work into your warm-up!


Until next time,

Squat for Glory!

Lee


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