Upper body focus - reducing or dropping leg training?

[Tasha]

Hi!

I haven't posted before but visit the board a lot, and wondered if someone could advise on my dilemma. I have always been really active but have only been weightlifting for about 8 months. I have build up a nice amount of muscle in my legs (most built from running and tennis for years) but my upper body is a bit skinny. I don't really want to build any more muscle in my legs - so should I drop the leg training down to minimal volume (say, 2 sets of Squats and Deadlifts) and really focus on the upper body? I don't want to drop Deads as these hit my back nicely. Running should keep my legs in good shape I hope.

Or should I drop leg training altogether? Or continue lifting heavy on legs anyway as compound leg movements hit other body parts?

Before I get asked, here is some info about me and my training -

Age: 27
Height 5ft 4
Weight 116lbs

Current routine:
3 day split - 2 exercises per body part, 2 to 3 working sets, reps 6-8 (except legs, reps 10)
Day 1: Legs & abs
Day 2: 45 mins cardio (running - intervals OR steady)
Day 3: Rest
Day 4: Chest & Tri's
Day 5: 45 mins cardio (running - intervals OR steady)
Day 6: Back & Bi's
Day 7: 45 mins cardio as above or 20 mins HIIT

Diet is clean - eat 5-6 times a day, each meal including protein (chicken, tuna, cottage cheese, fish (inc fatty fish) and carbs (low GI - oatmeal, brown rice, sweet potatos etc) with some fat (nuts, avocados etc).

Any thoughts appreciated - thanks!

[jgriffith]

I'd say keep doing what you're doing, maybe keep the reps with the legs around 12 and not til failure, I wouldnt stop doing them because they will shrink, but If you arent lifting very heavy with them or putting in much intensity then I dont think they will be growing much more.

[synthetic1]

i would keep doing squats, they are really important for full body developement as they release the most GH

[grambo]

or train them purely for strength, go low reps. Try under 4 reps a set. The rep range your doing is more of a hypertrophy range, and your body may be responding to it quite well in terms of increasing muscle mass.

[SuperMatt]

Because you are only doing 6-8 reps, you are training for mass, not endurance. Since you do run, I'd try to keep the sets at 3-4 and the reps at 15-20. Reducing the weight and increasing the reps concentrates on building "Funtional Strength" or strength that allows you to maximize your stamina and optimize endurance based results.

Also another tip-
Squats and deads are great all around exercises, be sure to get proper depth on you sqauts. Try to work your hip flexors; hip flexors are a crucial source of explosive power when it comes to gaining a step or two on your running. Remember you are only as strong as your weakest link, train those little muscles properly too.

[Tasha]

Thanks for the advice everyone

I think I will increase my reps as suggested, and continue to work legs although I may just focus on Squats and Dead's for the next cycle.

Hopefully my upper body will start to grow faster

[grambo]

Originally Posted by SuperMatt

Because you are only doing 6-8 reps, you are training for mass, not endurance. Since you do run, I'd try to keep the sets at 3-4 and the reps at 15-20. Reducing the weight and increasing the reps concentrates on building "Funtional Strength" or strength that allows you to maximize your stamina and optimize endurance based results.

the rep range of 15-20 will build muscular endurance, or as stated increase "stamina and optimize endurance". This will benefit your running to a degree, but is not the ideal rep range for building functional strength. Functional Strength refers to strength that is used day to day(lifting heavy objects, carrying groceries). Running doesnt fall under that category, unless your a runner

[Tasha]

Originally Posted by grambo

the rep range of 15-20 will build muscular endurance, or as stated increase "stamina and optimize endurance". This will benefit your running to a degree, but is not the ideal rep range for building functional strength. Functional Strength refers to strength that is used day to day(lifting heavy objects, carrying groceries). Running doesnt fall under that category, unless your a runner

Good point Grambo - maybe I'll compromise and incorporate both - so one week go low (4 reps or so) and the next week go high. Nothing quite like a heavy set or two of squats! :