Mon - legs
Tues - chest
Wed - legs
Thurs - back
Fri - legs
Sat - shoulders arms
wut u think misc?
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Thread: Training legs 3x a week?
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07-25-2023, 10:11 AM #1
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07-25-2023, 10:11 AM #2
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07-25-2023, 10:12 AM #3
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07-25-2023, 10:15 AM #4
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07-25-2023, 10:24 AM #5
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07-25-2023, 10:28 AM #6
It's fine if your volume is low. Lots of people make gains with total body 3 times a week. So they hit legs 3 times.
If you are going for a dedicated leg workout where you intend to annihilate them 3 times a week, you'll probably be buying your knees a ticket to snap city.^^^()()GERMANIC CREW()()^^^
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07-25-2023, 10:32 AM #7
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07-25-2023, 10:32 AM #8
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07-25-2023, 10:36 AM #9
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07-25-2023, 10:48 AM #10
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07-25-2023, 10:50 AM #11
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07-25-2023, 10:52 AM #12
Maybe if you separate the leg day in hamstrings and quads. Its going to be a relatively short workout tho.
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07-25-2023, 10:55 AM #13
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depends how much volume there is on each leg day.
generally lower body exercises require more recovery than upper body. But there are less muscles in the lower body to hit (quads, glutes, hamstrings, calves?). Where as with upper body you got lats, upper back, shoulders (3 heads), chest, abs, biceps, triceps, forearms?
it makes more sense to do chest/shoulders, back/lats, arms, then a hamstring/glutes and quads/calf daypositivity brah crew
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07-25-2023, 10:55 AM #14
Big back and chest > big legs.
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07-25-2023, 11:35 AM #15
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07-25-2023, 11:36 AM #16
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07-25-2023, 11:40 AM #17
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07-25-2023, 11:53 AM #18
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The biggest factors to high frequency training are [rest, food, sleep] then balancing [volume, intensity, frequency] accordingly, everyone will be slightly different
I've hit legs every other day for 3 weeks strait not too long ago, you cannot go to failure (sub maximal, but still heavy enough 80% of 1rm (at least 1x a week) to get the stimulus needed for adaptation
This is why trainers still have a place, they can spot little variables in athletes that applies to the above
Thus getting them to their goals fasterJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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07-25-2023, 11:56 AM #19
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07-25-2023, 12:09 PM #20
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07-25-2023, 12:24 PM #21
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07-25-2023, 12:26 PM #22
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07-26-2023, 06:31 AM #23
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07-26-2023, 06:35 AM #24
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07-26-2023, 06:40 AM #25
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07-26-2023, 06:40 AM #26
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07-26-2023, 06:47 AM #27
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07-26-2023, 06:53 AM #28
Picture you can go in and workout with three different intensities: Light, medium and heavy.
Then split your body parts into three groups.
Group one goes heavy day one, then medium day two (preferably before DOMS kicks in), light day three, rest day four, repeat.
Do that with your entire body, where one group gets worked heavy, while next group gets worked medium and last group lightly.
That is a way to make active recovery work for you while upping volume and minimizing fatigue, risk of injury etc.
For heavy days use weights, plyos (if that's your thing), etc, for medium use bands and other lighter forms of resistance, for light days use more bodyweight and gentle resistance.The billionaire and the beggar both have 24 hours in a day.
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07-26-2023, 07:06 AM #29
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07-26-2023, 07:12 AM #30
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