Leg training

[eddieSt.james]

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?

 

[chedapalooza]

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'

 

[asooneyeonig]

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.

 

[phoenixx]

So give it a couple days between hams and quads if possible I take it?

 

[chedapalooza]

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

 

[asooneyeonig]

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????

 

[chedapalooza]

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

 

[phoenixx]

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.

 

[chedapalooza]

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.