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  1. #1
    Banned BEASTLy's Avatar
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    How many times a week do you HIT LEGS?!

    How many times a week do you HIT LEGS?!

    I try to do atleast tuesdy, and thursday HARD

    Squats
    One legged Squats
    Lunges
    Incline Squat
    Quad Ext.
    Ham. curls

    Everything tues, and thurs. T days.
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  2. #2
    **** Your Excuses xRequiem's Avatar
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    Errrday.

    Seriously I'm doing SS right now so errday is squats.
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  3. #3
    Roman Nose dday39's Avatar
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    2 or 3 depending on which program I'm running
    Goals:

    1.5 bw Bench
    2.0+ bw Squat
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    Gain 20 lbs
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  4. #4
    Team MuscleTech Sean Tierney's Avatar
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    2x week...one all-out heavy beatdown and one higher rep/higher volume pump session. Wednesday and Saturdays.
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  5. #5
    STFU and train Jasonk282's Avatar
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    4 times a week. i squat twice a week and DL twice a week.
    I'm here to chew bubble gum and kick ass...and I'm all out of bubble gum.

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  6. #6
    Registered User spomfret's Avatar
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    Tuesday then thursday? I couldn't do that, my DOMS are that bad I can hardly walk 2 days later
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  7. #7
    Mr. Fluff cumminslifter's Avatar
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    once or twice a week depending if i can walk or not lol
    ~185th ARW~
    *The weight gets heavier, the sky grows darker, the night longer, stood hear a thousand times before,stared into my eyes a million more,wore this groove into the floor, in the shadows ive found light, found my courage, found my fight, in the darkness i have sight, a warriors creed i cry, a solemn oath to live by, from this moment till i die...NEVER BACK DOWN*
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  8. #8
    Registered User Lendogg's Avatar
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    squats MTH
    deadlifts TF

    used to squat 3 days a week but my recovery went to ****
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  9. #9
    Registered User JPL79's Avatar
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    You guys are doing legs 2-3 times a week? Geez. Once a week is plenty if you train them hard.

    I can barely walk for 3-4 days after training legs.

    And the Tue/Thur example...seriously? You are breaking down muscle tissue that hasn't even fully rebuilt itself yet.
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  10. #10
    Registered User fightingfalcn91's Avatar
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    Once.. MAYBE Twice. JPL is right.. ya need to let the muscle repair itself or all the work your doing is for nothin. If your goin at it twice a week, spread it out. Do legs on Monday, let em rest and do em again on say Thurs or Fri. Correct me if I'm wrong guys but it takes your muscles 2-3 days to recover, depending on you level of lifting experience.
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  11. #11
    Very fat. geoffstgermaine's Avatar
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    I hit them twice a week - Tuesday and Friday. Tuesday is power day (sets 3-10 reps) and Friday is hypertrophy day (sets 8-20 reps).
    My PHAT Journal: http://forum.bodybuilding.com/showthread.php?t=141637371&p=819091401
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  12. #12
    Banned BEASTLy's Avatar
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    I mainly lift for performance and they way my body responds best is if I hit the target area atleast 2-3 times a week. In actuality I do some form of legs everyday.. whether its at practice or in the weight room.
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  13. #13
    STFU and train Jasonk282's Avatar
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    Originally Posted by fightingfalcn91 View Post
    Once.. MAYBE Twice. JPL is right.. ya need to let the muscle repair itself or all the work your doing is for nothin. If your goin at it twice a week, spread it out. Do legs on Monday, let em rest and do em again on say Thurs or Fri. Correct me if I'm wrong guys but it takes your muscles 2-3 days to recover, depending on you level of lifting experience.
    As a beginner I squat and dead twice a week. As I get to heavier weights I know I wont be able to do that anymore.
    I'm here to chew bubble gum and kick ass...and I'm all out of bubble gum.

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  14. #14
    Registered User Curlingrack's Avatar
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    x3 a week, every workout session.
    Squats - 315lb
    Bench - 225lb
    OHP - 165lb
    Deadlift - 355lb
    PC - 195lb
    Pull-ups - 24
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  15. #15
    Registered User JPL79's Avatar
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    So those of you that do squats 2-3 times a week, and apparently only squats during your workout, what are you hoping to achieve? I'm not necessarily knocking it, just wanting to no what the goal of that is.

    If the goal is to pack mass onto you quads, beyond the beginner stage, you need to do more than just a few sets of squats on leg day. And you shouldn't be training them any more often than once every 5 days. Once a week is a typical BB routine.

    I understand some of you are simply training for athleticism/fitness, and that's fine. As long as you know that doing squats 3X a week is NOT bodybuilding, or a powerlifting routine for that matter.

    Here's an example routine for blasting quads and packing on size:

    (after warming up...)

    Pyramid weight up each set

    1- Squats - 3 sets/ 12/8/6 reps
    2- Leg Presses - 3 sets/ 12/8/6 reps
    3- Hack Squats - 3 sets/ 12/8/6 reps

    Once a week.

    You shouldn't be able to walk down stairs after this.
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  16. #16
    Registered User fightingfalcn91's Avatar
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    Originally Posted by JPL79 View Post
    So those of you that do squats 2-3 times a week, and apparently only squats during your workout, what are you hoping to achieve? I'm not necessarily knocking it, just wanting to no what the goal of that is.

    If the goal is to pack mass onto you quads, beyond the beginner stage, you need to do more than just a few sets of squats on leg day. And you shouldn't be training them any more often than once every 5 days. Once a week is a typical BB routine.

    I understand some of you are simply training for athleticism/fitness, and that's fine. As long as you know that doing squats 3X a week is NOT bodybuilding, or a powerlifting routine for that matter.

    Here's an example routine for blasting quads and packing on size:

    (after warming up...)

    Pyramid weight up each set

    1- Squats - 3 sets/ 12/8/6 reps
    2- Leg Presses - 3 sets/ 12/8/6 reps
    3- Hack Squats - 3 sets/ 12/8/6 reps

    Once a week.

    You shouldn't be able to walk down stairs after this.
    Painful memories! Get to do it tomorrow!!
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  17. #17
    Registered User Forumite's Avatar
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    Originally Posted by spomfret View Post
    Tuesday then thursday? I couldn't do that, my DOMS are that bad I can hardly walk 2 days later
    lol this, no matter the intensity my ass cheeks are killing me the day after squats.
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  18. #18
    Registered User MichaelCJ's Avatar
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    Originally Posted by JPL79 View Post
    So those of you that do squats 2-3 times a week, and apparently only squats during your workout, what are you hoping to achieve? I'm not necessarily knocking it, just wanting to no what the goal of that is.
    Strength. Not just "hoping"; have achieved. Am achieving. Your theories apparently don't apply to me.


    I understand some of you are simply training for athleticism/fitness, and that's fine. As long as you know that doing squats 3X a week is NOT bodybuilding, or a powerlifting routine for that matter.
    See above.


    I lift heavy (for me) with barbell back squats (full ROM) 3x5 (+ warmup sets) three times a week, with at least a day between every time, of course. Starting Strength - you might have heard of it. It's a routine that has proven to be excellent for thousands upon thousands of novice lifters, until they're ready for an intermediate stage (of whatever kind - oly, pl, bb, etc.)

    I'm not quite there yet, but I'm not too far off. And so far, I've been putting weight on the squat every training session. Same goes for deadlift, and most of the time, bench and OHP. Also, power clean, though I found this difficult at first, I'll admit, so progress has been a bit slower there.
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  19. #19
    Registered User Jhemre's Avatar
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    2 times(In 8 days. Doing a Legs/Push/Pull/Rest)...
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  20. #20
    Registered User hexbinary's Avatar
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    2x a week, and they are responding
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  21. #21
    Registered User Houlio's Avatar
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    twice.
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  22. #22
    STFU and train Jasonk282's Avatar
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    Originally Posted by JPL79 View Post
    So those of you that do squats 2-3 times a week, and apparently only squats during your workout, what are you hoping to achieve? I'm not necessarily knocking it, just wanting to no what the goal of that is.

    If the goal is to pack mass onto you quads, beyond the beginner stage, you need to do more than just a few sets of squats on leg day. And you shouldn't be training them any more often than once every 5 days. Once a week is a typical BB routine.

    I understand some of you are simply training for athleticism/fitness, and that's fine. As long as you know that doing squats 3X a week is NOT bodybuilding, or a powerlifting routine for that matter.

    Here's an example routine for blasting quads and packing on size:

    (after warming up...)

    Pyramid weight up each set

    1- Squats - 3 sets/ 12/8/6 reps
    2- Leg Presses - 3 sets/ 12/8/6 reps
    3- Hack Squats - 3 sets/ 12/8/6 reps

    Once a week.

    You shouldn't be able to walk down stairs after this.
    My goal is to eventually get to much heavier weights, as hopefully is everyones. I'm currently doing a fullbody routine 4x a week so I squat on monday and thurs and I deadlift on tues and friday. I understand that once I get to heavier loads that I eventually won't be able to do this and will have to have a leg day all alone.

    BTW...I'm still a beginner.
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  23. #23
    Training for an iron butt Icepray's Avatar
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    Originally Posted by JPL79 View Post
    So those of you that do squats 2-3 times a week, and apparently only squats during your workout, what are you hoping to achieve? I'm not necessarily knocking it, just wanting to no what the goal of that is.

    If the goal is to pack mass onto you quads, beyond the beginner stage, you need to do more than just a few sets of squats on leg day. And you shouldn't be training them any more often than once every 5 days. Once a week is a typical BB routine.

    I understand some of you are simply training for athleticism/fitness, and that's fine. As long as you know that doing squats 3X a week is NOT bodybuilding, or a powerlifting routine for that matter.

    Here's an example routine for blasting quads and packing on size:

    (after warming up...)

    Pyramid weight up each set

    1- Squats - 3 sets/ 12/8/6 reps
    2- Leg Presses - 3 sets/ 12/8/6 reps
    3- Hack Squats - 3 sets/ 12/8/6 reps

    Once a week.

    You shouldn't be able to walk down stairs after this.
    I hit legs twice a week
    Monday and friday, and I don't just squat, I do squats/legpress/extentions/deads, squats 5reps the rest 8-12reps and sure the first weeks I couldn't walk but just pushed through it and now I can do it twice a week, and have been packing on more size...

    I like frequency and I like volume :P
    Couldn't be ass updating my stats actually...
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  24. #24
    Roman Nose dday39's Avatar
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    Originally Posted by JPL79 View Post
    If the goal is to pack mass onto you quads, beyond the beginner stage, you need to do more than just a few sets of squats on leg day. And you shouldn't be training them any more often than once every 5 days. Once a week is a typical BB routine.

    You shouldn't be able to walk down stairs after this.
    Everyone trains with different goals in mind and different strategies apply. For you to say you someone shouldn't train legs more than once every 5 days is ignorant and short sighted. There are many ways to skin a cat. Do your research.

    Stimulate don't annihilate.
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  25. #25
    Registered User musikguy72's Avatar
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    Originally Posted by JPL79 View Post
    You guys are doing legs 2-3 times a week? Geez. Once a week is plenty if you train them hard.

    I can barely walk for 3-4 days after training legs.

    And the Tue/Thur example...seriously? You are breaking down muscle tissue that hasn't even fully rebuilt itself yet.
    You realize that people have different training levels that allow them to recover differently (and as a result, be able to workout differently), right?
    There are several beginner and intermediate programs that have you squatting 3 times a week: allpro's, starting strength, madcows, texas method, HST, etc...
    You just have to balance volume with intensity but they obviously get results. I've done 3 of these with gains in strength and mass in my legs. It works.

    Your probably looking at training through the eyes of single periodization (one workout at a time). Some of the multiple squats a week programs utilize dual periodization where you look at a block of time (a week, or 5 week block) as a workout. Very effective.
    There's more than one way to program a routine.
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  26. #26
    Registered User JPL79's Avatar
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    Hey guys, didn't wanna sound dismissive of other routines. Many different things do indeed work for different people. From my personal experience, I could never train legs again with any less than about 5-6 rest days. Muscle growth happens between workouts, so if trained before 100% rebuilt, then you impede growth.

    If you guys can be 100% every 3 days, then more power to you.
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  27. #27
    Registered User GrowMacGrow's Avatar
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    Twice a week.

    1st leg session - Hamstring Focused

    2nd leg session - Quadricep Focused
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  28. #28
    Registered User BenchMeister's Avatar
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    I do legs once per week. I tried doing them twice a week, but my legs only felt weaker and weaker, so I dropped the workout on my saturdays to biceps and triceps.

    When I do legs, I often train for about 3-3,5hours and some serious burning pain and sh*t is going down.

    Squats 4x4-6reps
    Deadlifts 4x2-4reps
    Lunges 4x failure(15-20reps ish with heavyass weight)
    Cleans 4x 5-6 reps
    Leg extension(or quad extension, idk) 4x 20reps with 4 drops on every set, this is the exercise that REALLY f*cks my legs up hardcore and can't walk properly after this
    Calf raises 4x failure(squeeezing them bitches until I'm being unable to walk afterwards for at least 30sec to a minute)


    I'm soooo fked up after this workout and often so tired I'm sore for about 3-4 days.
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  29. #29
    Registered User MasalaMaker's Avatar
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    4 to 5x. I like Squats and Deads.
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  30. #30
    Registered User Iliander's Avatar
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    3 times a week.

    russian leg curls
    weighted pistol squats
    sprints
    "That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved." Romans 10:9
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