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Split Leg Training
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05-24-2006, 04:53 PM
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#1 |
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Food Is Good!
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Split Leg Training
I need some help splitting my legs into quad dominant and ham dominant exercises. Right now, I work legs twice a week, one heavy day and one lighter day. Here is my current routine:
Heavy Day (Monday): Squats Leg Press SL Deadlifts Leg Curls Light Day (Thursday): Leg Ext Leg Curls Smith Lunges Inner/Outer Thighs Glute Machine Here is what I'm thinking for the new split. Quads (Monday): Squats Leg Press Leg Ext Inner/Outer Thighs Hams (Thursday): Deadlifts Lunges Leg Curls Glute Machine I work calves both days, and I will continue to do that. Is there anything I should change or add? I'm open to any suggestions. Thanks. |
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Shannon
There's a difference between knowing the path and walking the path. Morpheus - The Matrix
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05-24-2006, 06:04 PM
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#2 |
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Registered User
Join Date: Feb 2006
Posts: 3,284
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lunges is a quad dominant, try this:
Quad- Monday Squat 4 sets Leg Press 3 sets Leg extension 3 sets calves- 3 sets Hams- Thursday Stiff legged deads- 4 sets Gluts Ham raises- 3 sets Leg Curls- 3 sets calves 3 sets dont waste time on inner/outter thigh, glute machine- they get hit enough with all these exercises |
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05-24-2006, 06:07 PM
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#3 |
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Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,574
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why not train both squatting movements and pulling movements on both days?
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Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
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05-25-2006, 07:20 AM
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#4 |
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Food Is Good!
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I want to split them up because I run out of time trying to do them all at once. I work out at lunch time, and I always feel like I'm running out of time on leg day. I guess because I'm doing quads, hams, and calves. My other work out days are only 2 body parts, so I can fit it all in.
What are glute ham raises? |
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Shannon
There's a difference between knowing the path and walking the path. Morpheus - The Matrix
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05-25-2006, 09:30 AM
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#5 |
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IM Ball Buster
Join Date: Jul 2005
Location: I win...
Posts: 1,367
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i vote to drop the last exercise on both days. the ad/abductor machine is a waste of time and you don't need any glute machine if you're doing full squats. i'd scrap the leg extenstion for bulgarian squats or something too.
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Some people get lost in thought because it's such unfamiliar territory. -G. Behn
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05-25-2006, 10:13 AM
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#6 | |
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Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
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Quote:
Day A - Quad Emphasis: Squats DB Romanian Deadlifts Leg Press Leg Curls Day B - Ham Emphasis: Deadlifts Lunges Lateral Stepups (Instead of the yes/no machine) Leg Extensions (I would scrap this too, but if you must...) |
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