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  1. #1
    Banned Withoutreason's Avatar
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    Training legs three times a week

    It's working really well for size and strength, I'm going to apply this to upper body aswel

    3x5 squats
    3x12 barbell calf raises
    3x6 SLDL

    How long before this is over training?
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  2. #2
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    Overtraining...

    I worked out my legs on Thursday and I can still barely walk without HUGE pain in my legs. No way I can work them out again till next week.

    Just work them out till you can't walk anymore then even more. You won't want to do them 3x a week.
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  3. #3
    Registered User MiniMachine's Avatar
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    if thats your whole leg routine, youll probably be fine
    Meathead #26

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    you'll be ok...the more you train them the more they will get used to the abuse
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    Registered User MiniMachine's Avatar
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    Originally Posted by LadiesManXtreme View Post
    Overtraining...

    I worked out my legs on Thursday and I can still barely walk without HUGE pain in my legs. No way I can work them out again till next week.

    Just work them out till you can't walk anymore then even more. You won't want to do them 3x a week.
    point is, lesser volume more often > what you do
    Meathead #26

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  6. #6
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    Originally Posted by JRDiamondDelts View Post
    It's working really well for size and strength, I'm going to apply this to upper body aswel

    3x5 squats
    3x12 barbell calf raises
    3x6 SLDL

    How long before this is over training?
    stick to it....

    dont listen to idiots saying you cant do it. you just gotta learn to back off a bit with intensity when it becomes to much but dont stop training them 3 times a week.
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  7. #7
    ◄█▄ Whey to The Hey ▄█► Whey Hey's Avatar
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    Originally Posted by JRDiamondDelts View Post
    It's working really well for size and strength, I'm going to apply this to upper body aswel

    3x5 squats
    3x12 barbell calf raises
    3x6 SLDL

    How long before this is over training?
    I worked legs 3x on the Bill Starrs program, all 5x5, Heavy on Monday, light Weds, and Heavy Friday.

    I NEVER got any sort of Doms, but mainly because its low rep squats... but i made tremendous progress for a while before i stalled..

    But you might feel the effects of that leg routine if you do it 3x a week, all with high intensity, your gonna be drained quickly. At least on my 5x5 wednesday was a light day.
    "In The Mind of Every Artist, There is A Masterpiece" - Kai. L. Greene
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  8. #8
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    Originally Posted by JRDiamondDelts View Post
    It's working really well for size and strength, I'm going to apply this to upper body aswel

    3x5 squats
    3x12 barbell calf raises
    3x6 SLDL

    How long before this is over training?
    upper body does not recover as fast as lower body
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  9. #9
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    Originally Posted by dunnie View Post
    upper body does not recover as fast as lower body
    You have a degree in broology bro?
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  10. #10
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    Originally Posted by LadiesManXtreme View Post
    Overtraining...

    I worked out my legs on Thursday and I can still barely walk without HUGE pain in my legs. No way I can work them out again till next week.

    Just work them out till you can't walk anymore then even more. You won't want to do them 3x a week.
    Overtraining? My legs would get sore for 2-3 days after doing squats, after finishing smolov squat cycle my legs don't get sore squatting 3x a week.

    Originally Posted by dunnie View Post
    upper body does not recover as fast as lower body
    broscience
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  11. #11
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    Originally Posted by dunnie View Post
    upper body does not recover as fast as lower body
    lol the opposite is true, which is the reason why you can get away with higher volume on your upper body than your lower body.
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  12. #12
    Bleeding Me. BreakToBuild's Avatar
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    I had my best leg gains doing them 3x during Starting Strength.
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  13. #13
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    How long you've been working at it to know it's working great? Assuming it could be newb gains because of your weight.
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  14. #14
    Registered User stonefacekilla's Avatar
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    Originally Posted by LadiesManXtreme View Post
    Overtraining...

    I worked out my legs on Thursday and I can still barely walk without HUGE pain in my legs. No way I can work them out again till next week.

    Just work them out till you can't walk anymore then even more. You won't want to do them 3x a week.
    this sounds so wrong to me. I would look at your diet or rest if this is happenign to you. I usally do my 1rm once a wekk too, it sits at 425 right now. otherwise its this 3 times a week:

    squat 10x4 @315
    leg press 10x4 @615
    calf raises 20x4 weight varies.

    i never get doms, i also run and play sports during the week.
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  15. #15
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    Originally Posted by LadiesManXtreme View Post
    Overtraining...

    I worked out my legs on Thursday and I can still barely walk without HUGE pain in my legs. No way I can work them out again till next week.

    Just work them out till you can't walk anymore then even more. You won't want to do them 3x a week.
    "It's working really well for size and strength, I'm going to apply this to upper body aswel"
    Why should he change when it's obviously working for him.
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    Good night Sweet CNS.
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  17. #17
    Registered User dunnie's Avatar
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    ho yes because i can soooo much

    bench 3 times a week
    incline press 3 times a week
    military press
    pull up
    row
    front/lat raises
    ...
    etc....
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  18. #18
    Registered User WWE-TicK's Avatar
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    OP must not be training at full intensity in each workout? That's the only way I can see one would be able to train a body part three times a week and still progress unless "pharmaceutical help" is being employed.

    I train a body part once a week. I hammer that body part into submission when I train it though. Training this way, there's no way I can do that body part again more than once a week. Especially a body part like legs.
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  19. #19
    Platinum User BenWoods's Avatar
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    started doing them 3 times a week, slowly getting used to it. Hope that mass will come along..
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  20. #20
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    This will be my upper body routine

    reps 5-12 (on average about 5-6)

    In this order, I do this routine anyway, 2 times a week though

    3 sets of dumbell rows
    3 sets of weighted dips
    3 sets of dumbell shrugs
    3 sets of dumbell press
    3 sets of curls

    I train with intensity, I.E the last rep of the last set is very hard to get
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  21. #21
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    Originally Posted by WWE-TicK View Post
    OP must not be training at full intensity in each workout? That's the only way I can see one would be able to train a body part three times a week and still progress unless "pharmaceutical help" is being employed.

    I train a body part once a week. I hammer that body part into submission when I train it though. Training this way, there's no way I can do that body part again more than once a week. Especially a body part like legs.
    why do you have to train them at full intensity every workout? its ironic that you say you would need "pharmaceutical help" when in fact this would be the perfect routine for the natural body builder. rippetoes, 5x5, HST are just a few examples of full body routines that have been proven time and time again to work especially well for drug free trainers. science has also backed it up for as long as they've been doing scientific studies on training.
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  22. #22
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    I can only train legs once a week as I'm sore for about 3 days after.
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  23. #23
    PhD in Broscience crackyflipside's Avatar
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    Originally Posted by TheMightyAnus View Post
    lol the opposite is true, which is the reason why you can get away with higher volume on your upper body than your lower body.
    I disagree. The legs are only designed to push, they are very simple compared to something like your arms and shoulders. Many Oly lifters can get away with squatting to max and doing volume 14/wk. High reps is a bit of a different story but you can still gain size doing frequent low rep squats.
    Olympic Weightlifting: Cuban Method
    http://forum.bodybuilding.com/showthread.php?p=703396581

    Snatch: 97kg
    Clean and jerk: 120kg
    Front squat 160kg
    Back squat: 170kg
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  24. #24
    PhD in Broscience crackyflipside's Avatar
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    Originally Posted by JRDiamondDelts View Post
    It's working really well for size and strength, I'm going to apply this to upper body aswel

    3x5 squats
    3x12 barbell calf raises
    3x6 SLDL

    How long before this is over training?
    SLDLs will be the thing that kills you in the routine. It's a single muscle lift and it's on the lower back which is one of the longest to recover.
    Olympic Weightlifting: Cuban Method
    http://forum.bodybuilding.com/showthread.php?p=703396581

    Snatch: 97kg
    Clean and jerk: 120kg
    Front squat 160kg
    Back squat: 170kg
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  25. #25
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    Originally Posted by LadiesManXtreme View Post
    Overtraining...

    I worked out my legs on Thursday and I can still barely walk without HUGE pain in my legs. No way I can work them out again till next week.

    Just work them out till you can't walk anymore then even more. You won't want to do them 3x a week.
    Age: 16

    Legs 2-3x per week FTW.

    Soreness is non-existent when higher frequency is implemented for legs.
    Raw Total 1500 - 11/1/14
    560/370/570

    1500 video
    http://youtu.be/-EasaC3oPcA

    Down 87+ pounds - Approaching normal land mammal status.
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  26. #26
    Registered User anabolismandy's Avatar
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    look into smolov or sheiko...tons of volume, multiple times a week

    basically, after a given period of time...your muscles can adapt to almost anything...the human body is amazing...
    manlet

    ***MISC CAR AUDIO CREW***
    ***288 CREW***
    48/2(9+3)=288
    48/(2(9+3))=2
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  27. #27
    I heart Radiation Spartan87's Avatar
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    i just started (about 3 weeks ago) 3 times a week
    4x6-8 flat bench
    4x6-8 standing press
    4x6-8 deads
    4x6-8 squats
    4x6-8 barbell curls superset with 4x6-8 seated calf raise
    abs i dont feel like im overtraining and my strength is going up ill see where im at in another two months before i evalute my lifting if you dont feel OT then keep eating and keep lifting..
    "... so they don't need to train as hard as I do.
    But I have to work fuking hard.
    My talent is being a masochist."

    -Patxi Usobiaga
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  28. #28
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    Originally Posted by crackyflipside View Post
    I disagree. The legs are only designed to push, they are very simple compared to something like your arms and shoulders. Many Oly lifters can get away with squatting to max and doing volume 14/wk. High reps is a bit of a different story but you can still gain size doing frequent low rep squats.
    the complexity of a muscle has nothing to do with its recovery ability. when it comes to squats and deadlifts, the sheer amount of muscle being used and the impact it has on the CNS is far greater than doing dumbbell curls or fly's. you can always get away with doing more volume with smaller muscles because your body can recover much faster from them as opposed to doing squats and deadlifts and most other lower body exercises.
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  29. #29
    Registered User josuevm's Avatar
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    Originally Posted by Withoutreason View Post
    It's working really well for size and strength, I'm going to apply this to upper body aswel

    3x5 squats
    3x12 barbell calf raises
    3x6 SLDL

    How long before this is over training?
    when I ran track I did legs 3 days a week and i felt great, your gonna get huge legs.
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