Legs 2x a week? HELP!

gigglepony · 10-29-2009, 09:27 AM

I am on a mission to get bigger legs.... Is doing a heavy day and a light accessory day 4 days after conter productive for mass? I am currently on a bulk cycle...I will probably stay on it for 8 weeks or so...(unless someone suggests me to stay longer!) My hamstrings refuse to grow... I am starting to think they're on strike... HELP HELP HELP!

Nightbird573 · 10-29-2009, 09:43 AM

What is your diet like? What kind of exercises are you doing and at what rep ranges?

2_GuNz_Up · 10-29-2009, 11:22 AM

Your 5'8" 148 lbs. Based on that along I would suggest you bulk for the next year. I don't mean that as an insult or anything but people on here are so stupid with this bulk a week cut a week bulk a week cut a week and it doesn't work.

If you want to get your legs to grow, do squats with good form and a good deep range of motion. Don't do them heavy more than once a week though because you will experience back problems.

freebirdmac · 10-29-2009, 11:47 AM

Phfftt. Please. There are plenty of mass building routines that work legs heavy more than once a week.

Just pick a workout that appeals to you and give it a try over 8-12 weeks. Then do something different. Odds are as long as you're increasing weight and eating right, anything you do will build mass.

sacha2 · 10-29-2009, 11:51 AM

I must disagree as well, I was on Rippetoe's SS before getting pregnant and doing squats 3 x per week and deadlifts 2 x per week, my lifts went up over 100lbs (deadlift) after 4-6 months.

Were they "bigger"? Not really, it is very hard for a woman to get "big legs" (that is of course, assuming it is not fat - which is almost always the problem of women who complain of big legs).

kathyfit · 10-29-2009, 01:35 PM

Quote:

Originally Posted by gigglepony

I am on a mission to get bigger legs.... Is doing a heavy day and a light accessory day 4 days after conter productive for mass? I am currently on a bulk cycle...I will probably stay on it for 8 weeks or so...(unless someone suggests me to stay longer!) My hamstrings refuse to grow... I am starting to think they're on strike... HELP HELP HELP!

I have the same problem! I have been doing the heavy/light thing for 12 weeks now and the size of my legs have not changed, but my strength has increased. I also don't get so sore anymore....except for today. I did something totally different by going to a different gym and used new equipment yesterday.

Nightbird573 · 10-29-2009, 01:47 PM

Quote:

Originally Posted by sacha2

I must disagree as well, I was on Rippetoe's SS before getting pregnant and doing squats 3 x per week and deadlifts 2 x per week, my lifts went up over 100lbs (deadlift) after 4-6 months.

Were they "bigger"? Not really, it is very hard for a woman to get "big legs" (that is of course, assuming it is not fat - which is almost always the problem of women who complain of big legs).

It's not that hard! lol You should see my sister's legs! She isn't into bodybuilding, but her legs are massive and it is NOT fat! She tends to carry her fat around her waist. Trust me, I saw her in a bikini the other day and I was jealous b/c she has such muscular legs with almost no fat. It runs in our family; we're short and muscular.

IronCitGrl · 10-29-2009, 02:29 PM

Quote:

Originally Posted by freebirdmac

Phfftt. Please. There are plenty of mass building routines that work legs heavy more than once a week.

Just pick a workout that appeals to you and give it a try over 8-12 weeks. Then do something different. Odds are as long as you're increasing weight and eating right, anything you do will build mass.

I also work legs heavy twice a week. My first several months doing this were hard because I felt like I was constantly sore but I've found if I only deadlift once a week and then do leg curls or something else on the other session that it really helps. I think the deadlifts really exhaust your nervous system and can make your reeeeally sore in the hamstrings making a second leg workout kinda difficult. I'm sure there's many ladies on here who deadlift twice a week but for me its too difficult. If I'm too sore for the second workout then I can't focus as much on what I'm doing and I won't build mass.

Monika33 · 10-29-2009, 03:23 PM

Im working legs 2 x per week Im really starting to see a change, even with a layoff from injury.

GOOD LUCK!

genn · 10-29-2009, 04:00 PM

I work legs 2 x a week. Heavy on both days but one focusing on hamstring ( + lower back) and the other day on glutes and quads. It works well for me!

CEPCNC · 10-29-2009, 07:06 PM

Quote:

Originally Posted by genn

I work legs 2 x a week. Heavy on both days but one focusing on hamstring ( + lower back) and the other day on glutes and quads. It works well for me!

EXACTLY WHAT i DO

Day#1 is lower back, quads, hip flexors, balance, and some plyometrics

Day#2 is calves, hams, glutes

I do heavy lifting both days, have at least 72 hours of rest in between and eat massively.

This has worked wonders for me as I started with a very frail set of legs and have progressed to where I am today. Balance, vertical jump, and over-alll stability have improved rapidly.

kpettitt · 10-29-2009, 08:28 PM

I also work legs 2x a week to bulk! I don't see a problem with it at all! I just up my carb intake those days and like CPECNC said- rest 72hrs between! Oh- and lift heavy! But I'm starting to see some really nice changes! good luck!

**ctgblue** · 10-30-2009, 07:53 AM

I do not recover from legs 2 x week, so when I focus on legs, its a low rep, high rep day that gets me
Low rep first (8-12)
1/2 squats super heavy pre-exhaust
full squats moderate weight
4 sets of each
high rep next (25 reps moderate weight, 4 sets each)
leg press - leg ext supersets

then straight sets (moderate weight, 8-12 reps)
leg curls and then calves (seated and donkey for both gastro and soleus) 5-6 sets of each as heavy as you can without injuring the achilles
there's no way I need SLDL's after the full range squats, but if you feel the need you can do them or walking lunges, beware of overtraining the hams though, makes it hard to walk

The problem is, like me, being a bit taller than average, it may just be hard for you to get "big legs" not everyone can, no matter what routine, food, or supplements they take
but you will get GOOD legs from this

How you recover will dictate whether you can be one of those 2 x week people
IE if your legs are still really sore, don't hit them again
mine are always sore for 3-4 days

good luck, just a different point of view from another 'tall person'