Legs twice a week

  1. Legs twice a week


    Want to start giving my neglected legs some extra attention... Looking to add some size. I would like to hit them twice a week. Are there any good strategies for setting up 2 leg days in one week?


  2. I do my squats on day 1 and deads on day 2 with support exercises

  3. Quote Originally Posted by hvactech View Post
    I do my squats on day 1 and deads on day 2 with support exercises
    ^^ My recommendation as well. Squats with some additional knee extension based exercises (lunges, split squats, RFE split squat, etc.), and deadlifts with some additional hip extension movements (good morning, GHR, glute bridge, single leg RDLs, etc.)

    Br
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  4. Quote Originally Posted by ZiR RED View Post
    ^^ My recommendation as well. Squats with some additional knee extension based exercises (lunges, split squats, RFE split squat, etc.), and deadlifts with some additional hip extension movements (good morning, GHR, glute bridge, single leg RDLs, etc.)

    Br
    And abs on each day as well.
    M.Ed. Ex Phys


  5. P.h.a.t training is worth a read..my legs have grown tremendously since I've started...heavy squats, deads, leg press on lower strength day
    And on hypertrophy leg day high reps squats or leg press, leg ext, leg curls, lunges , several different movements for both days, that's just an idea

  6. Quote Originally Posted by blaykeryan View Post
    P.h.a.t training is worth a read..my legs have grown tremendously since I've started...heavy squats, deads, leg press on lower strength day
    And on hypertrophy leg day high reps squats or leg press, leg ext, leg curls, lunges , several different movements for both days, that's just an idea
    Just finished phat. I loved it but was looking at something similar to what was mentioned above with having a deadlift and related exercises on another.

  7. i am also breaking down in form with getting excessive forward lean, i wonder if the dead-lift day can help with that???

  8. Quote Originally Posted by huggy77 View Post
    i am also breaking down in form with getting excessive forward lean, i wonder if the dead-lift day can help with that???
    That just means your shoulders will be over the bar during deadlifts. The first place I start is footwear; what kind of shoes are you wearing?
    M.Ed. Ex Phys


  9. Quote Originally Posted by blaykeryan View Post
    P.h.a.t training is worth a read..my legs have grown tremendously since I've started...heavy squats, deads, leg press on lower strength day
    And on hypertrophy leg day high reps squats or leg press, leg ext, leg curls, lunges , several different movements for both days, that's just an idea

    Will have to look in to P.h.a.t training, sounds intresting.

    I currently work leg's every 5 day's since my legs need extra attention too....

  10. Quote Originally Posted by Rodja View Post
    That just means your shoulders will be over the bar during deadlifts. The first place I start is footwear; what kind of shoes are you wearing?
    cross trainers, i have heard good things about the vibram five fingers, what do you recommend?

  11. Quote Originally Posted by Miss Q View Post
    Will have to look in to P.h.a.t training, sounds intresting.

    I currently work leg's every 5 day's since my legs need extra attention as well....
    i did 8 weights of phat and i never enjoyed leg training before PHAT (my legs got super strong, was fun to see the weights move up)

    The volume is super high, i had some assistance during my 8 weeks on phat, i could not imagine recovering from that much volume w/out help...

    Here is the routine.
    http://www.simplyshredded.com/mega-f...ated-2011.html

  12. Quote Originally Posted by huggy77 View Post
    i did 8 weights of phat and i never enjoyed leg training before PHAT (my legs got super strong, was fun to see the weights move up)

    The volume is super high, i had some assistance during my 8 weeks on phat, i could not imagine recovering from that much volume w/out help...

    Here is the routine.
    http://www.simplyshredded.com/mega-f...ated-2011.html

    Your awesome, thank you! In the process of reading it over right now...

  13. Quote Originally Posted by huggy77 View Post
    cross trainers, i have heard good things about the vibram five fingers, what do you recommend?
    There's your problem. Those will force your weight to your toes and cause the lean. I wear Chuck Taylor's for lower-body training.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Rodja View Post
    There's your problem. Those will force your weight to your toes and cause the lean. I wear Chuck Taylor's for lower-body training.
    Good old chucks! Where can i get them, have not seen a pair in a while....

  15. Quote Originally Posted by huggy77

    Good old chucks! Where can i get them, have not seen a pair in a while....
    Got mine at foot locker, 30 bucks two years ago

  16. Quote Originally Posted by Miss Q View Post
    Your awesome, thank you! In the process of reading it over right now...
    My arms where getting severely over trained on that, but i swear i put an inch on my arms... I made no progress on my chest but i think i was more at fault for that because my gym does not have heavy enough dumbbells to get my bench into the 3 rep range - it stops at 120

    Everything else got stronger.

    Don't hesitate to jockey around the muscle pairings either... I am very curious to see how a savy female trainee would modify this (if at all).

  17. Missq you will love p.h.a.t...my body responded tremendously with that program...that's all I base my lifting routine on....its nice cause you can modify it to what works for you...

    I usually dead lift or squat without shoes

  18. Quote Originally Posted by blaykeryan View Post
    I usually dead lift or squat without shoes
    Not sure how that would go over in my gym i have some big ass ugly feet.

  19. Quote Originally Posted by huggy77

    Not sure how that would go over in my gym i have some big ass ugly feet.
    Lol ha same here..nasty as toenails ha.I just make sure to have cool socks on

  20. You can get a pair of Chuck's almost anywhere now that they're back en vogue.
    M.Ed. Ex Phys

  

  
 

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