Feel like I need more leg work

python93

python93

Member
What's goin on. So I feel like my training is on point except for my legs. I feel as if I could add another leg workout or work quads one day and hams the other.
This is what my training looks like so far.

Monday: Back & Bi's
Tuesday: Chest & Tri's & Abs
Wednesday: Off
Thursday: Legs (Hams, Quads) & Calves
Friday: Off
Saturday: Tri's & Shoulder
Sunday: Off

Do you think I am having too many off days?
I'm 19 170lbs 2000 cals. 175 c 175 p 66 f (On a cut if that matters)
So basically what do you suggest about my training split regarding leg work and any other advice is greatly appreciated
 
I would suggest following a proven split that has worked for alot of people. There are lots of good choices for a four day split and pretty much any program can be tailored for a four day split. Dc, 5/3/1, PRRS, FDFS are some good ones to look into depending on your goals. That's the best advice I can give, maybe post your goals as well to help people figure out a good reccomendation for ya.
 
Well right now I'm basically cutting until the end of this month. Since I'm going to the beach around july 25th.
And after that I'm gonna bulk till around March. So basically my overall goal is to get pretty massive ?? lol

EDIT: I would also like to add that I'm not concerned with strength, I'm in it for aesthetics
 
You could always look up PHAT training. One day of power for upper and one day power lower. One day upper Hypertrophy and one day lower hypertrophy, should see some good gains with that. It's alot of volume so you'll need to make sure your protein and all of that is on point. I had a good experience with it and have seen others on the board that have enjoyed it as well.
 
nicksox15 said:
You could always look up PHAT training. One day of power for upper and one day power lower. One day upper Hypertrophy and one day lower hypertrophy, should see some good gains with that. It's alot of volume so you'll need to make sure your protein and all of that is on point. I had a good experience with it and have seen others on the board that have enjoyed it as well.
Click to expand...

Looks pretty interesting I'll go check it out. Thanks!
 
Tomahawk88 said:
What are you doing for legs now?
Click to expand...

Leg Extensions
First 2 sets 20 reps of light weight
Then 3 sets of heavy

Hamstring Extensions machine
First 2 sets 20 reps of light weight
Then 3 sets of heavy

Hack Squat
4*12

Leg Press
4*12
5th set is a drop set till failure
 
python93 said:
Leg Extensions
First 2 sets 20 reps of light weight
Then 3 sets of heavy

Hamstring Extensions machine
First 2 sets 20 reps of light weight
Then 3 sets of heavy

Hack Squat
4*12

Leg Press
4*12
5th set is a drop set till failure
Click to expand...

This is the problem. Switch the order around and you should be better off.

Hamstring extensions
Leg press
Hack squats
Leg ext(personally I think you could cut these out)
Deadlift variation (barbell or dumbbell stiff leg deadlifts, Romanian deadlifts, smith machine deadlifts etc)

Of course I would add squats in also but this is just from what you posted. Would do them after hamstring ext.
 
python93 said:
Leg Extensions
First 2 sets 20 reps of light weight
Then 3 sets of heavy

Hamstring Extensions machine
First 2 sets 20 reps of light weight
Then 3 sets of heavy

Hack Squat
4*12

Leg Press
4*12
5th set is a drop set till failure
Click to expand...
Are the light sets intended to be warm-up sets?
Also, define "heavy"
Are we talking, singles/doubles/triples, 4-6 reps?

Why are you going heavy on leg extensions before doing any real compound lifts?
Then you hit hams with a subpar choice for the next lift.

Lay out your routine in full and I will be glad to set you up for growth.
you can email me if you prefer, email address is in my sig.
 
python93 said:
Monday: Back & Bi's
Tuesday: Chest & Tri's & Abs
Wednesday: Off
Thursday: Legs (Hams, Quads) & Calves
Friday: Off
Saturday: Tri's & Shoulder
Sunday: Off

Do you think I am having too many off days?
Click to expand...

This is only my opinion but, it's not that you are having too many days off, it is that your split has you working the smallest muscle groups Mon Tue and Sat and only hitting legs one day along with the work not really being torso loaded and or spine loaded hip and leg work.
You will reap the most benefits by training the legs as an entire part of the body, ie: squats and deadlifts and some bent rowing perhaps.
Training the largest groups will elicit a better fuller systemic body transformation, instead of training it in parts or sections while mostly seated or laying.
With others on better split. I would pretty much guarantee, if you did a more sound better split or whole body written routine, you most likely would not feel the need for more or if you did, it would be small muscle work like forearms maybe or grip.
 
PaulBlack said:
This is only my opinion but, it's not that you are having too many days off, it is that your split has you working the smallest muscle groups Mon Tue and Sat and only hitting legs one day along with the work not really being torso loaded and or spine loaded hip and leg work.
You will reap the most benefits by training the legs as an entire part of the body, ie: squats and deadlifts and some bent rowing perhaps.
Training the largest groups will elicit a better fuller systemic body transformation, instead of training it in parts or sections while mostly seated or laying.
With others on better split. I would pretty much guarantee, if you did a more sound better split or whole body written routine, you most likely would not feel the need for more or if you did, it would be small muscle work like forearms maybe or grip.
Click to expand...


What body split are you doing? or would you recommend?
 
PaulBlack said:
This is only my opinion but, it's not that you are having too many days off, it is that your split has you working the smallest muscle groups Mon Tue and Sat and only hitting legs one day along with the work not really being torso loaded and or spine loaded hip and leg work.
You will reap the most benefits by training the legs as an entire part of the body, ie: squats and deadlifts and some bent rowing perhaps.
Training the largest groups will elicit a better fuller systemic body transformation, instead of training it in parts or sections while mostly seated or laying.
With others on better split. I would pretty much guarantee, if you did a more sound better split or whole body written routine, you most likely would not feel the need for more or if you did, it would be small muscle work like forearms maybe or grip.
Click to expand...


What body split are you doing? or would you recommend?
 
Gotta squat brother. I trained quads and hams on different days for a while. To cut down on days at the gym but it added some time to my short sessions.

Chest Quads
Arms Hams
Shoulders
Back

Squats, leg press, leg extension, hack squats on quad day

Lunges, lying leg curls, stiff leg Deadlift, high feet leg press on ham day

Wasn't bad
 
python93 said:
What body split are you doing? or would you recommend?
Click to expand...

IMO, most any written routine is better ie: a simple 5x5 and is covering the body better than the one you had written out.
You can split like Wendler or a number of any other set ups or full body W/O's.
It is not this split or that split. What makes the absolute most different is spending time doing the big 5-7 compounds lifts and especially heavy leg hip and back work. Those are the largest areas for great thick growth that produces systemic changes in muscle mass throughout the body.
 
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