Splitting Leg Exercise

[jabeth45]

Since I totally suck at legs....Would splitting my leg workout throughout the week work? For example, Mon. Chest/squats and lunges Tues. Tris Leg curls/leg extension....and so on...

Thanks

[FrozenPhoenix]

Since I totally suck at legs....Would splitting my leg workout throughout the week work? For example, Mon. Chest/squats and lunges Tues. Tris Leg curls/leg extension....and so on...

Thanks

no. just have a day all for legs and deal with it.

[jabeth45]

I do not recover well from leg days....Seriously almost a week before I am 100% again.

[AlecAzam]

best thing to do is split hams and quads

[k9pit]

I do not recover well from leg days....Seriously almost a week before I am 100% again.

100% muscular strength in the legs themselves, DOMS recovery, or joint/ligament/lower back related?

[jabeth45]

100% muscular strength in the legs themselves, DOMS recovery, or joint/ligament/lower back related?

all DOMS....seriously at the point where I can barely get out of bed. I tried the steam room afterwards. That did not help much. I have gotten to the point where I stairmaster in the place of legs. Thanks...

[JoshH314]

You could split hams and quads, my next routine will have back and hams and quads and glutes.
I use to hate legs and suck too but theyre probably my favorite now. Embrace the suck.

[jabeth45]

You could split hams and quads, my next routine will have back and hams and quads and glutes.
I use to hate legs and suck too but theyre probably my favorite now. Embrace the suck.

I do deadlifts on Monday with my back workout...Im going to just save my leg day for Saturdays that way Sunday I can ice/heat my lower body.

[MichaelCJ]

Embrace the suck.

Well, that or simply HTFU. Choose wisely, OP!

[k9pit]

all DOMS....seriously at the point where I can barely get out of bed. I tried the steam room afterwards. That did not help much. I have gotten to the point where I stairmaster in the place of legs. Thanks...

DOMS is cool though. If it were anything else, it would be worse. Long-term you'll be okay.

DOMS sucks definitely, but try to do some low intensity cardio the days after legs. It'll suck in the beginning, but after you start getting blood flowing through and they get warmed up they should actually feel better.
Personally, if I were you I'd keep my leg routine as is, then throw in a light leg day 3 days after your big leg day (50% max on the weights you do). Your body should acclimate. Eat good, get a massage if possible.
Some ppl say it goes away the better your conditioning get, but I always get DOMS. I embrace it as a good pain to let me know yes I hit the target muscles. If I always planned to work around DOMS, I'd never train.

fyi - It's always the worse the first couple of workouts or after a long layoff.

[Quaaaads]

If you have that much muscle soreness then Your doing something right.
Drink more water and eat more. This will help w recovery time

[Floider]

Go to 3x a week squating and start really light. When I worked legs just once a week I got DOMS for up to 5 days. Started squating 3x a week and didn't get nearly as sore and gained good strength. Do something like the squat portion of Madcows 5x5.

[-Lucifer]

Since I totally suck at legs....Would splitting my leg workout throughout the week work? For example, Mon. Chest/squats and lunges Tues. Tris Leg curls/leg extension....and so on...
Thanks

Do you deadlift as well? If you do, your lower body is going to have a hard time recovering fully. Post your full routine, complete with the sets and reps.

[jabeth45]

Do you deadlift as well? If you do, your lower body is going to have a hard time recovering fully. Post your full routine, complete with the sets and reps.

My deadlifts are on my back day.

Leg day
Squat 3x12
Lunges (Smith Machine 3x15)
Leg Press 3x15
Leg Press One leg (3x12)
Leg extension (3x15)
Leg Press (3x15)

Wow, its alot on paper but im usually done in about 45 mins. I train with little rest between sets.

[-Lucifer]

My deadlifts are on my back day.

Do you do any other lower back exercises? Like hyperextensions?

Leg day

Squat 3x12
Lunges (Smith Machine 3x15)
Leg Press 3x15
Leg Press One leg (3x12)
Leg extension (3x15)
Leg Press (3x15)

Why so many sets of the leg press? If you really want your legs to grow, squats are all you need. Srs. Sure, you can do leg extensions and curls too, nothing wrong with those. I do feel that you should cut down on the leg press sets. Also, vary the rep ranges. For example, when squatting, first go heavy (2x6), then reduce the load and do 1 set of 10. Then reduce the load further and do another set of 12+ reps. The lunges are fine too, but 3x15 seems like too much volume to me. Try doing 2x8.

[ZoranM]

My deadlifts are on my back day.

Leg day
Squat 3x12
Lunges (Smith Machine 3x15)
Leg Press 3x15
Leg Press One leg (3x12)
Leg extension (3x15)
Leg Press (3x15)

Wow, its alot on paper but im usually done in about 45 mins. I train with little rest between sets.

Cut out single leg press sets and leg extensions, add SLDL and leg curls, do lunges with a barbell, and do all that twice a week.

[jabeth45]

Why so many sets of the leg press? If you really want your legs to grow, squats are all you need. Srs. Sure, you can do leg extensions and curls too, nothing wrong with those. I do feel that you should cut down on the leg press sets. Also, vary the rep ranges. For example, when squatting, first go heavy (2x6), then reduce the load and do 1 set of 10. Then reduce the load further and do another set of 12+ reps. The lunges are fine too, but 3x15 seems like too much volume to me. Try doing 2x8.[/QUOTE]

I actually have mass. I played volleyball, soccer, and basketball. My trainer told me I need to cut down the hip area, if I am going to compete which is my ultimate goal. I do one leg press sideways to target the hip area. Should I still reduce reps if I am trying to cut? Thank you all for your help.

[-Lucifer]

I actually have mass. I played volleyball, soccer, and basketball. My trainer told me I need to cut down the hip area, if I am going to compete which is my ultimate goal. I do one leg press sideways to target the hip area. Should I still reduce reps if I am trying to cut? Thank you all for your help.

By 'hip area', do you mean the glutes or the obliques? I'm guessing you mean waist/obliques and if that's the case, don't squat and deadlift. Those two movements have been known to make the waist thicker. Stick to the leg press.

[BroAtMe]

best thing to do is split hams and quads

this is what I do.