Thread: Legs twice a week?

Originally Posted by njc

Since ive started lifting ive prally put on roughly 25 pounds of muscle over two years but have kinda slacked on my legs. In fact im pretty sure that I can out-bench my max squat. What would you guys think of me maybe hitting them twice a week for while while still limiting the other bodyparts to once a week? Or possibly twice one week, once the next, twice the next etc..

Recommend any splits?

IMO I don't think working them twice a week is necessary. Work them hard once a week and they'll grow.

1 heavy day and 1 light day. I've been training each body part 2x in 6-7 days for a while now. I will do something like this:

Workout A

Hack Squat
Adductor
DB Lunge
Leg Extensions
SLDL
Lying Leg Curl

Workout B

Leg Press
Abductor
Leg Extensions
Standing Leg Curl

how would leg training be affected by doing running, notably HIIT type training? while on my cut i've been doing a variation on HIIT and just light legs kinda whenever i wasn't feeling lazy.....yet they've grown, especially the calves, and the thigh muscles have really started popping out, though the size isn't all that different.....point being, sprinting seems to be giving my legs a good muscle workout....

Originally Posted by cheesegrater

how would leg training be affected by doing running, notably HIIT type training? while on my cut i've been doing a variation on HIIT and just light legs kinda whenever i wasn't feeling lazy.....yet they've grown, especially the calves, and the thigh muscles have really started popping out, though the size isn't all that different.....point being, sprinting seems to be giving my legs a good muscle workout....

I read a study once suggesting that sprinting could be a minimally effective muscle builder.

Originally Posted by njc

Since ive started lifting ive prally put on roughly 25 pounds of muscle over two years but have kinda slacked on my legs. In fact im pretty sure that I can out-bench my max squat. What would you guys think of me maybe hitting them twice a week for while while still limiting the other bodyparts to once a week? Or possibly twice one week, once the next, twice the next etc..

Recommend any splits?

why not hit everything twice a week in an upper/lower or push/pull style split varying set/rep parameters and exercises from one session to the next? just a suggestion.

i split up my quads and hamstrings currently into two different workouts.

Originally Posted by The13ig13adWolf

why not hit everything twice a week in an upper/lower or push/pull style split varying set/rep parameters and exercises from one session to the next? just a suggestion.

I may

When you guys split your heavy and light days do you use mainly compound movements on your heavy days and then do isolation exercises mainly on light days?

Originally Posted by njc

I may

When you guys split your heavy and light days do you use mainly compound movements on your heavy days and then do isolation exercises mainly on light days?

i use mainly compound overall with very little isolation work.

There are plenty of ways to increase the frequency of your leg routine. You could cut the volume approximately in half and split up your routine among 2 different days. You could have a high effort and low effort day. You could alternate between high effort and low effort weeks. You could also do something more complicated like an active recovery week, a baseline week, and and overload week. There are lots of ways to go about it!

I personally hit everything twice per week.

I only do legs once a week. I hit them hard enough they're sometimes sore until the day before I do them for the next week.

Originally Posted by musclepump

I only do legs once a week. I hit them hard enough they're sometimes sore until the day before I do them for the next week.

same here....if I hit them hard I can hardly walk for the next 3 days...

Originally Posted by ForemanRules

same here....if I hit them hard I can hardly walk for the next 3 days...

I see no point in hitting legs (exception maybe calves) more then once a week unless you want to split the routine up. Something like Squats today and leg presses 3-4 days from that