Quads twice a week?

[thatwaslight]

Want to train legs quad/hams twice a week to play catch up, thoughts on volume ect?

[Rookie]

Bro whats your current quad/hams routine?

[goinhard]

Lots of variables there, however if it helps im regaining leg strength real fast from squatting twice per week, power cleans once a week and deadlifts once a week.

Ramp up to my working set then 5x5.

[thatwaslight]

I train hams and quads on same day usually:

3 sets extension (warm up)

4-5 sets squats

4-5 sets leg press

4 sets hack squat

4 sets stiff legged deads

3 sets Hammy curls

Not much volume for hammys there i guess

[mr natural]

try a heavy/light work out split, ie lower rep higher weight,strength building workout and later in the week do volume,lighter weight, more pump style workout.

[train hard]

try a heavy/light work out split, ie lower rep higher weight,strength building workout and later in the week do volume,lighter weight, more pump style workout.

thats what i do and am so far happy with it

[mr natural]

yeah seems to work well, if I try to train heavy twice a week for long it doesn't work to well for me. Ok for a shock treatment every now and then but not that productive in the long run.

[thatwaslight]

try a heavy/light work out split, ie lower rep higher weight,strength building workout and later in the week do volume,lighter weight, more pump style workout.

yeah thats what i was thinking bro, what is your split?

[mr natural]

pretty simular to your's. you could change a few exercises on the light day to more isolation ones. The most important bit is reps.

[thatwaslight]

pretty simular to your's. you could change a few exercises on the light day to more isolation ones. The most important bit is reps.

What rep ranges do u use heavy/light?

[PeterDolan]

For your light day I'd pick a weight that you can do 20-30 but remember you can make a light weight heavy by using slower tempos. With the gear you'll be running you'll only need to worry bout over training your CNS by going too heavy too often

[Rookie]

For your light day I'd pick a weight that you can do 20-30 but remember you can make a light weight heavy by using slower tempos. With the gear you'll be running you'll only need to worry bout over training your CNS by going too heavy too often

Completely agree with PD here about going too heavy too often, if you smash the squats properly and go heavy, you feel like you been hit by a bus!

[Luigi]

what weight you squatting at the moment brah ?

[Dr Squat]

Bro I don't think training them twice a week is the answer. I would train them on separate days. I think the key lies around technique rather than frequency.

[HarryB]

Bro I don't think training them twice a week is the answer. I would train them on separate days. I think the key lies around technique rather than frequency.

What he said! Especially if you are doing any kind of volume. Get more out of your workouts don't just add more workouts.

[Fit4Life]

Or more out of each set!

Wow thats alot of sets and exercises in one workout....

Lee Haney had a saying "Stimulate dont annihilate"

Either way good luck & train hard/smart

[pvtgymrat]

Idk how you could train quads twice a week dude. My are fucked for at least 5 days after.

[Fit4Life]

Idk how you could train quads twice a week dude. My are fucked for at least 5 days after.

yeah like he said...ditto!! :clap:

[thatwaslight]

It's called creatine

[Rookie]

Bro I don't think training them twice a week is the answer. I would train them on separate days. I think the key lies around technique rather than frequency.

What he said! Especially if you are doing any kind of volume. Get more out of your workouts don't just add more workouts.

Agree, you'd be able to smash them harder if you do them separately! I personally couldnt train them twice a week coz they feel like they have glass in them after just one day killing them. What Harry said, its not about how much you do but the effort put in that time.

You'll work something out bro, just smash the squats hard, full ROM for quads and RDL's, reverse hacks etc for hams

[Monarchking]

interested in how people train their hammys. Ive recently spit them away from quads so can put more energy into them. Equipment limited but 5x6-8 SLDL and 5sets 7-10 ham curls. About right? I have heard hamstrings respond best to low reps? my goal is to grow them.

[Monarchking]

interested in how people train their hammys. Ive recently spit them away from quads so can put more energy into them. Equipment limited but 5x6-8 SLDL and 5sets 7-10 ham curls. About right? I have heard hamstrings respond best to low reps? my goal is to grow them.

[Rookie]

interested in how people train their hammys. Ive recently spit them away from quads so can put more energy into them. Equipment limited but 5x6-8 SLDL and 5sets 7-10 ham curls. About right? I have heard hamstrings respond best to low reps? my goal is to grow them.

Yeah I usually do "heavy" RDL's, 2-3 working sets of 6-8 reps, sometimes 10, then leg curls around 3 sets of 6-8 reps, keeping the negative nice and slow and squeezing the shit out of them on the positive. Used to do "heavy" reverse hacks, which work really well and you feel it hard in the hams. All sets to failure of course. Looks ok bro, try good mornings too and also GHR's are awesome too but you'd only find them in a specialist strength facility

[PeterDolan]

GHR's are awesome too but you'd only find them in a specialist strength facility

Just ghetto those motherfuckers out in a lat pull down station, not the same feel but still good

[frogie2001]

sometimes less is best. stick with once a week. just work them hard and make it count