splitting up quads/hams
- 07-30-2005, 06:57 PM
- 07-30-2005, 10:43 PM
I split up quads/hams except I do hams in the am and quads/calves in the pm.
My ham routine:
3 sets Walking Lunges about 10 steps per leg with a long step to emphasize hams
3 sets SL deadlifts
3 sets lying leg curls
3 sets Front squats or squats
3 sets Leg press
3 sets Hack squat
3 sets Legs extensions
- 07-30-2005, 11:23 PM
Originally Posted by Grmlock
07-31-2005, 12:28 AM
I do them on different days, Quads and calves one day, then Hams and calves 2 days later.
07-31-2005, 10:53 AM
I usually wait about 8-10 hrs before I do quads and I have never really experienced any sort of hamstring fatigue
07-31-2005, 12:22 PM
I like to do them together, because I love the way my legs feel when they're all pumped. If I had more time, though, I can see how splitting them up would be very effective.
07-31-2005, 12:53 PM
Charles Poliquin was at one time a proponent of training the legs and hams in this manner. Although I am unsure of the
science behind this theory, I believe that there are some benefits to training the same muscle group twice in a day.
I would love to hear someone discuss this in greater detail.
07-31-2005, 01:22 PM
When I train quads I have no more energy to effectively train my hamstrings. When I started doing them on different days I noticed more growth in my hamstrings.
07-31-2005, 02:44 PM
I think that one thing that is very neglected is how you eat the day before legs. On the day before I usually take-in an extra 400-500 kcals to prep my body for the hell that is about to happen. I usually do hams at about 10 am or after 2 meals and then I do quads/calves at about 7 pm or about 4 meals later...I eat this much b/c doing legs is not only the most demanding bodypart but it also revs up the metabolism more than any other muscle
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