Legs twice a week

huggy77

huggy77

Active member
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?
 
I do my squats on day 1 and deads on day 2 with support exercises
 
hvactech said:
I do my squats on day 1 and deads on day 2 with support exercises
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^^ 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
 
ZiR RED said:
^^ 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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And abs on each day as well.
 
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
 
blaykeryan said:
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
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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.
 
i am also breaking down in form with getting excessive forward lean, i wonder if the dead-lift day can help with that???
 
huggy77 said:
i am also breaking down in form with getting excessive forward lean, i wonder if the dead-lift day can help with that???
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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?
 
blaykeryan said:
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
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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....
 
Rodja said:
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?
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cross trainers, i have heard good things about the vibram five fingers, what do you recommend?
 
Miss Q said:
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....
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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.
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huggy77 said:
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.
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Your awesome, thank you! In the process of reading it over right now...
 
huggy77 said:
cross trainers, i have heard good things about the vibram five fingers, what do you recommend?
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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.
 
Miss Q said:
Your awesome, thank you! In the process of reading it over right now...
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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).
 
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
 
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