ryane87
Well-known member
I have never really focused on a body part before. At least not at the expense of others. In January, however, I am considering doing only legs for 8 weeks. My main thing is what does everyone think about this split. Right now, I do legs twice a week. Quad focus on Monday, Hamstring focus on Friday.
Monday: Kind of like a Westside max effort day, with the max effort focused on the front squat for two weeks, back squat for 2 weeks, front squat 2 weeks, etc., so I don't get burnt out mentally. Good Mornings, glute ham raises, reverse hyper extensions will be the primary assisters.
Wednesday: More of a standard issue bodybuilding type day. Front squat 4 sets, leg press 4 sets, hack squats 4 sets, lunges 3 sets. I would alternate some exercises every 3 or 4 weeks so my body doesn't grow accustomed to what I'm doing.
Friday: Kind of a dynamic effort day with squats. Follow that up with 4 sets of deadlifts in the 6-8 rep range. Then leg press or hack squats for 4 sets. Then various leg curls 6-8 sets finishing it off with stiff-legged deadlifts for 3 sets.
What do you all think?
Monday: Kind of like a Westside max effort day, with the max effort focused on the front squat for two weeks, back squat for 2 weeks, front squat 2 weeks, etc., so I don't get burnt out mentally. Good Mornings, glute ham raises, reverse hyper extensions will be the primary assisters.
Wednesday: More of a standard issue bodybuilding type day. Front squat 4 sets, leg press 4 sets, hack squats 4 sets, lunges 3 sets. I would alternate some exercises every 3 or 4 weeks so my body doesn't grow accustomed to what I'm doing.
Friday: Kind of a dynamic effort day with squats. Follow that up with 4 sets of deadlifts in the 6-8 rep range. Then leg press or hack squats for 4 sets. Then various leg curls 6-8 sets finishing it off with stiff-legged deadlifts for 3 sets.
What do you all think?
