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.
|
-
02-09-2012, 09:49 AM #1
-
02-09-2012, 09:51 AM #2
-
02-09-2012, 10:05 AM #3
-
02-09-2012, 10:22 AM #4
-
-
02-09-2012, 11:37 AM #5
-
02-09-2012, 01:45 PM #6
-
02-09-2012, 02:29 PM #7
-
02-09-2012, 02:30 PM #8
-
-
02-09-2012, 02:43 PM #9
-
02-09-2012, 02:53 PM #10
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.
-
02-09-2012, 02:57 PM #11
-
02-09-2012, 04:26 PM #12
-
-
02-09-2012, 04:44 PM #13
-
02-09-2012, 04:52 PM #14
-
02-09-2012, 07:07 PM #15
- Join Date: Jan 2012
- Location: New Bedford, Massachusetts, United States
- Age: 45
- Posts: 162
- Rep Power: 161
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.
-
02-09-2012, 07:09 PM #16
-
-
02-09-2012, 07:33 PM #17
-
02-09-2012, 07:52 PM #18
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.
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.
-
02-09-2012, 09:16 PM #19
-
02-09-2012, 10:21 PM #20
-
-
02-09-2012, 10:56 PM #21
-
02-10-2012, 02:05 AM #22
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.OG
-
02-10-2012, 04:21 AM #23
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 :PFollow my vlog on my journey as an Amputee !
Youtube: www.youtube.com/icepray
Instagram: Icepray
********: www.********.com/ampuvation
-
02-10-2012, 05:41 AM #24
-
-
02-10-2012, 08:27 AM #25
- Join Date: Aug 2011
- Location: Colorado, United States
- Age: 52
- Posts: 3,474
- Rep Power: 941
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.
-
02-10-2012, 09:44 AM #26
- Join Date: Jan 2012
- Location: New Bedford, Massachusetts, United States
- Age: 45
- Posts: 162
- Rep Power: 161
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.
-
08-26-2013, 02:24 AM #27
-
11-23-2013, 08:59 AM #28
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.
-
-
11-23-2013, 09:27 AM #29
4 to 5x. I like Squats and Deads.
* do you even chef crew *
* steals steaks and chicken breasts at work to fit macros crew*
* deadlift crates of vegetables everyday crew *
November 2013: 300/180/377
Goal before 2014 birth day(May): 350/235/415
Log: http://forum.bodybuilding.com/showthread.php?t=158464973&p=1167875443
-
11-23-2013, 09:31 AM #30
Bookmarks