Leg training

  1. Leg training


    How often should legs be trained? I usually do these once a week:
    Barbell Squats (fairly light); Goblet squats; leg press; leg extensions;
    lying leg curl; lunges; seated calf raises. Is once a week enough?


  2. Once min, twice max IMO..

    Try adding in deads on back day for residual leg work if u want to.. I would also not neglect adductor and abductor work. Straight leg deads r great for the hams as well.

    U could consider splitting up quads and hams as well. All depends on goals and recovery.. Play around and never let your body get used to a 'routine'
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  3. should and could will give you different answers. i am a fan of twice a week on most things. but if you have the time then 3-4 days can work as long as intensity and volume are balanced to match the frequency.
    you can call me "ozzie" for short.
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  4. So give it a couple days between hams and quads if possible I take it?

  5. Quote Originally Posted by phoenixx
    So give it a couple days between hams and quads if possible I take it?
    I just usedthis program to help strengthen my glutes and hip flexors to alleviate lower back pain and hamstring tightness. I used it for 4 weeks. After week 2 I felt amazing.

    Monday
    Sumo db squat- 3x12-15

    Glute ham bridges superset with rear leg elevated split squat 3sets of 12-15

    Overhead squat - 3 sets of 6-8

    Trap bar deads- 1 warn up x15, 2 setsx 12,10
    Finished off with a set or two of hyper extensions

    Standing and seated calf work 3 sets each

    Then wednesday I did

    Gh bridge superset rear leg el split squat 3x15

    Reverse bb lunges superset with bodyweight squats on a bosu ball 3x6 each leg (15 squats)

    Single leg bb deadlifts-2x 12-15

    Leg curls/extensions superset
    Adductor/abductor superset
    Leg press calf/donkey calf superset
    3x12-15 all

    And I did my upper body work on tues/thurs/fri
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  6. Quote Originally Posted by phoenixx View Post
    So give it a couple days between hams and quads if possible I take it?
    if you separate quads and hamstrings how do you deads and squats? probably the 2 best mass building exercises there are????
    you can call me "ozzie" for short.

  7. Quote Originally Posted by asooneyeonig

    if you separate quads and hamstrings how do you deads and squats? probably the 2 best mass building exercises there are????
    Yea you can't. You do your compounds twice a week and can separate isolations on those two days ideally
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com

  8. Quote Originally Posted by chedapalooza View Post
    I just usedthis program to help strengthen my glutes and hip flexors to alleviate lower back pain and hamstring tightness. I used it for 4 weeks. After week 2 I felt amazing.

    Monday
    Sumo db squat- 3x12-15

    Glute ham bridges superset with rear leg elevated split squat 3sets of 12-15

    Overhead squat - 3 sets of 6-8

    Trap bar deads- 1 warn up x15, 2 setsx 12,10
    Finished off with a set or two of hyper extensions

    Standing and seated calf work 3 sets each

    Then wednesday I did

    Gh bridge superset rear leg el split squat 3x15

    Reverse bb lunges superset with bodyweight squats on a bosu ball 3x6 each leg (15 squats)

    Single leg bb deadlifts-2x 12-15

    Leg curls/extensions superset
    Adductor/abductor superset
    Leg press calf/donkey calf superset
    3x12-15 all

    And I did my upper body work on tues/thurs/fri
    Thanks for posting that, I've been dealing with some lower back issues but looking to hit legs hard. I'm going to give it a go and see what happens. I'll post a pic of any bosu ball injuries... not if they happen but when.

  9. Quote Originally Posted by phoenixx

    Thanks for posting that, I've been dealing with some lower back issues but looking to hit legs hard. I'm going to give it a go and see what happens. I'll post a pic of any bosu ball injuries... not if they happen but when.
    Lol. I forgot to write I do my OH squats on a
    Bosu ball turned upside down with a 45lb bar. Your focus should be on going as deep as u can and opening up your hips, it's a mobility exercise, NOT strength in this case.
    Olympus Labs - Turning Men Into Demigods
    www.olympus-labs.com
  

  
 

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