Legs Twice A Week?

  1. Legs Twice A Week?


    IM doing a popular 3 day 1 day off program so im hitting my legs twice a week. I was wondering if it would be more benificial to do the same workout twice a week hitting the leg everywhere or do Ham workout the one day and a quad workout the next?...I saw the ham and quad workout on the the articles on this site and it seems more practical to split the leg up with Ham and Quad...what do you guys think?


  2. Really depends on your goals. If you can split it up you'll have more time to devote to each.

  3. Focus one session on deadlift followed by something for your quads and hams, preferably compound movements.

    The second session, focus on squat, same thing.

    I've done this for a year and my legs have put on some good size and strength
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  4. ^ Agree with that guy and I have done a similar thing for years. Worked well for me hitting various "compound exercises" .

  5. Quote Originally Posted by Sean1332 View Post
    Focus one session on deadlift followed by something for your quads and hams, preferably compound movements.

    The second session, focus on squat, same thing.

    I've done this for a year and my legs have put on some good size and strength
    ^ Agreed with this.

    I do squats and deadlift variations on one day and deadlift and squat variations the next.

    I.e.

    Tuesday
    3X5 Squat
    3X5 SL Deadlift
    3X5 Step Ups
    3X10 Calf Raises
    Abs

    Friday
    3X5 Deadlift
    3X5 Front Squat
    3X5 Glute-Ham Raises
    3X10 Calf Raises
    Abs
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

  6. Quote Originally Posted by kingk0ng View Post

    ^ Agreed with this.

    I do squats and deadlift variations on one day and deadlift and squat variations the next.

    I.e.

    Tuesday
    3X5 Squat
    3X5 SL Deadlift
    3X5 Step Ups
    3X10 Calf Raises
    Abs

    Friday
    3X5 Deadlift
    3X5 Front Squat
    3X5 Glute-Ham Raises
    3X10 Calf Raises
    Abs
    ^^^
    That's pretty close to why I do as well based on Sean's recommendation hand put size and Separation on my legs

  7. Don't be a vagina, work them wheels! My first leg day are heavy squats /rdl second leg day is heavy deadlifts/front squats

  8. I had to put a major focus on hamstrings after college. I focused a ton on jump training for volleyball and had a very serious case of patellar tendinitis. When I split days and did hams on their own day it helped alleviate my knee pain (though I'll never fully be free of it), and since my hamstrings got so much stronger with the focus it helped my other lifts, squat and DL. Added size to my legs as well.
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  9. Quote Originally Posted by kingk0ng View Post
    ^ Agreed with this.

    I do squats and deadlift variations on one day and deadlift and squat variations the next.

    I.e.

    Tuesday
    3X5 Squat
    3X5 SL Deadlift
    3X5 Step Ups
    3X10 Calf Raises
    Abs

    Friday
    3X5 Deadlift
    3X5 Front Squat
    3X5 Glute-Ham Raises
    3X10 Calf Raises
    Abs
    hey this is very similar to my routine! twice a week, abs on leg days .

    I do 4 lift days, 2 upper, 2 lower. I used to do just 3 days but ever since doing legs twice a week, i've gotten significant gains . GL
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