Smashing Legs twice a week

[justhell]

Hey guys,

I want Bigger wheels! PLEASE HELP

at the moment im training legs once a week for an hour & a half (sometimes longer because of rests between sets).

this is what id normally do:

leg extensions

squats

seated calf raisers

leg curls

leg press

standing calf raisers

i sometimes mix it up & do other machines etc.. but target the same muscles.

I have been thinking about:

if i add in another leg work out,id do the same muscles but alternate exersicers so im doing different things each workout.

I dont want to overtrain legs: so do you think i should just carry on doing legs once a week,But step it up a couple of notches.as i have for my last two leg workouts. :nod:

Im keen to hear what the big guys on here have to say. :pray:

not on gear at the moment just eating lots & training hard!

8)

cheers

[Shutupandsquat]

Not having a competition on time here. But I do the same amount of exercises (mostly the same exercises) but excluding calves and it takes me about 50 minutes. So my suggestion is shorted your rest periods. Too long will cause the muscle to go catabolic blah blah blah. You could try quads in the morning and hammies and calves later on (providing work doesn't interfere), so you don't go into a catabolic state. Just a suggestion?

[trainlikeafreak]

squats is all you need

back squats, front squats, zercher squats, overhead squats, hack squats, etc...................

if you recover in time to train them twice then why not.

[thatwaslight]

My advice would be just do it (train quads twice a week) and see how you go, Drizzt was squatting upto 5 times a week and didn't drop dead

As to calfs i personally feel you shouldn't train calves with quads. They require more than 2 sets to grow and a shit load of intensity and by the time you have done a heavy quad session there's not much left in the tank to do calves (for me anyway)

I train calf's twice a week on an arm day and on a shoulder day and really look forward to it

[Shutupandsquat]

My advice would be just do it (train quads twice a week) and see how you go, Drizzt was squatting upto 5 times a week and didn't drop dead

As to calfs i personally feel you shouldn't train calves with quads. They require more than 2 sets to grow and a shit load of intensity and by the time you have done a heavy quad session there's not much left in the tank to do calves (for me anyway)

I train calf's twice a week on an arm day and on a shoulder day and really look forward to it

This also. I still think that the sessions need to be shortened though for muscle growth.

[justhell]

Man, two caffine pills & im still not tired

Thanks guys,yeep that all makes sence to me,

Primo iv got a new plan sorted for leg training now,

If i stop training calves on leg nights,& add them on arms and shoulders nights,& then i can shorten the time it takes me to train legs.(good point suas).

and yeep (tlaf) squats is where its at i know,i have been doing more sets lately with better concentration (im gonna start enjoying these) :nod: .

Cheers Twl will add another leg night in dead centre of my workout week, as i feel im not doing enough leg training only doin it once a week,

and see how that feels.

all good il start this immediatley(spelling woops),got shoulders & calves tommorrow night.

Tonight :shock:

8)

[DANIEL8]

My advice would be just do it (train quads twice a week) and see how you go, Drizzt was squatting upto 5 times a week and didn't drop dead

As to calfs i personally feel you shouldn't train calves with quads. They require more than 2 sets to grow and a shit load of intensity and by the time you have done a heavy quad session there's not much left in the tank to do calves (for me anyway)

I train calf's twice a week on an arm day and on a shoulder day and really look forward to it

same. i actually enjoy smashing calves if i havent done them on a quad day, hamstring day is ok though

[Gym rat]

Another good option is doing FST-7 training for quads and training hamstrings with another muscle group like calfs examaple.It is hard first once you get use to your fine.When you finsh doing a FST-7 quad or hamstring train you think I need a zimmer frame ASP.

[Android]

Hey justhell,

As long as you are curling for hamstrings you are only do half of the hamstring muscle group.

Wikipedia: In human anatomy, the hamstring refers to any one of the three posterior thigh muscles...

You're doing the part that flexes at the knee with all the different curling exercises but they also flex at the hip.

A stretching movement is usually required for full hamstring growth, such as stiff-legged deadlifts or romanian deadlifts.

I didn't really know or care about this either until earlier this year when I had zero hamstrings and all i did was leg curls for them (standing, seated and lying) thinking i was working them hard for growth.

Now they are only growing since including SLDL. I did though split Quad and Hammy days apart so growth must have been a combination of the two.

Will find a before and after pic and post it up, there is a substantial difference in just 6 months.

[I Declare War]

Weighted hyper-extensions can also be used to target the hamstrings if done correctly... might want to include them as well now and then if you're not already doing them in your routine.

[justhell]

Another good option is doing FST-7 training for quads and training hamstrings with another muscle group like calfs examaple.It is hard first once you get use to your fine.When you finsh doing a FST-7 quad or hamstring train you think I need a zimmer frame ASP.

hey Gym rat,

i like the sound of needing a zimmer frame to be able to walk after this FST-7 training.

Il look into this training.

Wicked post ANDROID,heaps of good info there man,after reading that iv decided to noe finetune my leg training plan.Again

Il stick with adding the extra leg day,but now im going to train Quads & calves then half way during the week workout il train hamstrings & calves.

and Cheers I DECLEAR WAR,i forgot all about hyper-extensions they are mean,

i use to do them at my last gym about 1&half years ago,il just add them in.

After last nights leg train my legs are sore as hell,hurts to squat down ,lunge and all those leg type movements.

so i think its best to split the leg workout in two days.

thanks for all the great advice.

[olympia]

Why not try D.C training bro . Look it up, give it a go. Your legs will grow.

[drizzt]

After last nights leg train my legs are sore as hell,hurts to squat down ,lunge and all those leg type movements.

so i think its best to split the leg workout in two days.

Legs sore? Squat more :nod:

I don't want to infringe on the bodybuilder's advice in this thread too much, but looking back earlier this year I had skinny legs and glutes (although I liked to think otherwise at the time!). Low 90kilo weight range.

Since then (maybe Feb-ish?) I've pretty much squatted at least 3x per week, and at most 6x. While my legs aren't quite Soundsgood level, they've grown hugely in that time. Weight is now around the 102-105kg mark, and bodyfat isn't crazy. Legs have contributed to a lot of the weight gain.

I'll try and piece together a before and after leg shot (had one from video-grabs in my log but it didn't quite reflect the growth). I dunno about everyone else, but my legs have taken everything I've thrown at them, and I've thrown some crazy stuff their way this year.

I think what I'm trying to say is... you want mass on the legs? Just squat. Multiple times per week, until it doesn't hurt anymore. Back squat, hack squat, front squat, heck zercher squat. It sucks, nobody really wants to do it, but if you are dedicated your legs will respond :nod:

Just my 2c anyway

*hides back in the powerlifting subforum*

[justhell]

Why not try D.C training bro . Look it up, give it a go. Your legs will grow.

il check that out thanks Olympia,its good to know about all different training styles,so i can see what does work for me,

Cheers

After last nights leg train my legs are sore as hell,hurts to squat down ,lunge and all those leg type movements.

so i think its best to split the leg workout in two days.

Legs sore? Squat more :nod:

I don't want to infringe on the bodybuilder's advice in this thread too much, but looking back earlier this year I had skinny legs and glutes (although I liked to think otherwise at the time!). Low 90kilo weight range.

Since then (maybe Feb-ish?) I've pretty much squatted at least 3x per week, and at most 6x. While my legs aren't quite Soundsgood level, they've grown hugely in that time. Weight is now around the 102-105kg mark, and bodyfat isn't crazy. Legs have contributed to a lot of the weight gain.

I'll try and piece together a before and after leg shot (had one from video-grabs in my log but it didn't quite reflect the growth). I dunno about everyone else, but my legs have taken everything I've thrown at them, and I've thrown some crazy stuff their way this year.

I think what I'm trying to say is... you want mass on the legs? Just squat. Multiple times per week, until it doesn't hurt anymore. Back squat, hack squat, front squat, heck zercher squat. It sucks, nobody really wants to do it, but if you are dedicated your legs will respond :nod:

Just my 2c anyway

*hides back in the powerlifting subforum*

Cheers Drizzt,sounds like the proofs in the pudding man,

im deicated as to try to get some leg growth,il try any thing and everything to put muscle on legs.

It would be interesting to see some before & after pics,just for motorvation.

Thanks its all taken on board.

8)