Legs x 2?

[Brazensol]

It's no secret now with my prior posts that my legs are easily my weakest link. Since my legs are essentially virgin I was wondering if it would be beneficial to work them twice a week. Currently my leg day is Friday and was thinking of adding 3-4 sets each of leg extensions, leg curls and calf raises to my Tuesday workout routine. Friday would still be squats, leg press or hack squats, deadlifts, leg extensions and leg curls. Oh, also 6 sets of calf exercises and abs...

[ac guy]

With all that you're doing on Fridays, I don't see the need, but also don't see any harm in giving it a go. Your muscles will let you know if it's too much.

[Java Man]

I wouldn't. Just destroy them on your leg day. Those are huge muscle groups. They need repair time, more than other muscles. If you aren't close to puking and having no trouble walking out of the gym, you didn't work them hard enough

[ac guy]

[Brazensol]

I do get a bit queesy on leg day and have trouble walking for two days after so I'm hitting them hard enough I guess. My thought was that most beginner routines are typically all muscle groups three times a week and when it comes to my legs I am a beginner. On the other hand if once a week is good enough then I'll leave it at that. Between my morning biking and leg day my legs are always sore to one degree or another. I mean this literally. They are always sore. Maybe I'm overdoing it?

[knuckles69]

That's a sufficient amount for legs but what really gets me on the edge of puking is after everything else when I'm already exhausted ill do lunges with 50lbs on my shoulders for 10-15 mins. After that I have to walk down the steps sideways or back wards and the next couple days I can hardly put on my work boots

[Gaspaco]

Once off cycle
Twice on cycle

[Brazensol]

Once off cycle
Twice on cycle

Does that apply to just legs or all muscle groups?

[Brazensol]

That's a sufficient amount for legs but what really gets me on the edge of puking is after everything else when I'm already exhausted ill do lunges with 50lbs on my shoulders for 10-15 mins. After that I have to walk down the steps sideways or back wards and the next couple days I can hardly put on my work boots

I have not tried lunges yet. Not sure I'm ready just at the moment. Maybe in another 4 weeks or so...

[Gaspaco]

Does that apply to just legs or all muscle groups?

Weakness parts

[Java Man]

I have not tried lunges yet. Not sure I'm ready just at the moment. Maybe in another 4 weeks or so...

Pvssy! lol. J/k haha.

[Java Man]

I do get a bit queesy on leg day and have trouble walking for two days after so I'm hitting them hard enough I guess. My thought was that most beginner routines are typically all muscle groups three times a week and when it comes to my legs I am a beginner. On the other hand if once a week is good enough then I'll leave it at that. Between my morning biking and leg day my legs are always sore to one degree or another. I mean this literally. They are always sore. Maybe I'm overdoing it?

Are your legs getting stronger/bigger/more defined? If so, just keep doing what youre doing. I don't change my routine unless I'm not responding anymore.

[Brazensol]

Are your legs getting stronger/bigger/more defined? If so, just keep doing what youre doing. I don't change my routine unless I'm not responding anymore.

Indeed they are! Even getting some veins action going which I never had in them before. Considering I'm still 18% bf I'm pretty happy with that! That's why I was wondering if I should hit them harder but maybe I should leave good enough alone. Sometimes less is more... lol. I'll have to measure them soon and see how they compare to my May measurement.

[Java Man]

You look less than 18%. Are you sure of that number or are you packing 20lbs in front?

[Combatant]

It's no secret now with my prior posts that my legs are easily my weakest link. Since my legs are essentially virgin I was wondering if it would be beneficial to work them twice a week. Currently my leg day is Friday and was thinking of adding 3-4 sets each of leg extensions, leg curls and calf raises to my Tuesday workout routine. Friday would still be squats, leg press or hack squats, deadlifts, leg extensions and leg curls. Oh, also 6 sets of calf exercises and abs...

I would probably move my DEADS to back day, I find that having DEADS with legs allows for to much risk in a form breakdown therefore a sacrifice in strengthening the whole group. Try to add it to the start of back day and you may see a stronger core which in turn will help your legs immensely.

[Brazensol]

I would probably move my DEADS to back day, I find that having DEADS with legs allows for to much risk in a form breakdown therefore a sacrifice in strengthening the whole group. Try to add it to the start of back day and you may see a stronger core which in turn will help your legs immensely.

Currently doing them after squats and leg presses/hack squats and I must admi I am a bit tired by this point. You may be on to something as I always thought of them more of a back exercise but so often see them listed on leg routines. It would sure make leg day more tolerable and my form on deads would probably improve too. Probably squeeze in some more weight on the deads too. Since tomorrow is back day I'll start it off with the deadlift and see how things feel. Thanks for the advice!

[Brazensol]

You look less than 18%. Are you sure of that number or are you packing 20lbs in front?

Certainly is a nice thought! I'll see if I can get in a bod pod this week and see what shakes out. I still have a lower abdominal "bulge" and seem to be carrying a bit more on my chest than I 'd like to see. Maybe 16.5%'ish??? That would be super sweet! Just a few more percent and maybe my first cycle but because of my lagging legs I may have to wait til later next year anyway... I sure wish I had never ignored my legs. Paying for it now.

Nice thing (not really nice but it makes me feel a little better) is that I see so many guys in the gym with decent upper builds but, like me, lack the wheels. And it just looks ridiculous! Misery loves company though... lol.

[Java Man]

Certainly is a nice thought! I'll see if I can get in a bod pod this week and see what shakes out. I still have a lower abdominal "bulge" and seem to be carrying a bit more on my chest than I 'd like to see. Maybe 16.5%'ish??? That would be super sweet! Just a few more percent and maybe my first cycle but because of my lagging legs I may have to wait til later next year anyway... I sure wish I had never ignored my legs. Paying for it now.

Nice thing (not really nice but it makes me feel a little better) is that I see so many guys in the gym with decent upper builds but, like me, lack the wheels. And it just looks ridiculous! Misery loves company though... lol.

All too common. I neglected my legs early on too. They should grow fast though since you haven't really trained them before. Mine did.

[Brazensol]

Measured them this morning and they have NOT grown. Down over an inch since May but given the cutting I've been doing not really surprising (just a bit disappointing). My arms have lost almost 3/4" too. The legs (arms too) do have much better definition so all is not lost! And I can actually flex my calves now... lol.

[MajorPectorial]

Takes a while for ur legs to grow. Just ensure you progressively overload. If ur strength is going up. The size will come. I'm tall n mine are taking a while so try to work on em around every 4 days or so

[Giggle]

You could try splitting out quads one day and hams later in the week.

[kelkel]

Measured them this morning and they have NOT grown. Down over an inch since May but given the cutting I've been doing not really surprising (just a bit disappointing). My arms have lost almost 3/4" too. The legs (arms too) do have much better definition so all is not lost! And I can actually flex my calves now... lol.

So the question is how do you look compared to before? Nobody runs around with a tape measure.


Well, I did know this one girl.....

[MajorPectorial]

U should never gun around with a tape measure. Could cause an accident....

[Brazensol]

Though an inch smaller they look much better. Starting to get seperation in them (I think the biking has been the bigger player here so far but that will change) and best of all I am starting to see signs of veins. Actually have them popping up in my calves and I can see where they will soon be in the quads. Pretty exciting from my point of view and definately a motivator to keep at 'em!

Speaking of veins... My left arm looks pretty awesome now and the right (which has always lagged) is now where the left arm was about 6 weeks ago. I'm even getting veins in the frontal delts and they are going to look fantastic in another 4-6 weeks. Can't hardly wait til next year and I can run my 1st cycle!

[MajorPectorial]

Though an inch smaller they look much better. Starting to get seperation in them (I think the biking has been the bigger player here so far but that will change) and best of all I am starting to see signs of veins. Actually have them popping up in my calves and I can see where they will soon be in the quads. Pretty exciting from my point of view and definately a motivator to keep at 'em!

Speaking of veins... My left arm looks pretty awesome now and the right (which has always lagged) is now where the left arm was about 6 weeks ago. I'm even getting veins in the frontal delts and they are going to look fantastic in another 4-6 weeks. Can't hardly wait til next year and I can run my 1st cycle!

Gj. Keep up the good work. If u hit a plateau hit it back even harder!! Haha

[Brazensol]

Another leg day in the books. Went up on everything! And will increase again next week. Form still seems ok. Had some trouble walking out today so I must have done something right. Not in pain but they felt like jello. Need to remember to take a phone and try to video the squats for analysis. Gonna soak the wheels tonight in a tub full of hot water and epsom salts, go to bed, and then beat up on them some more tomorrow morning on the bike. Maybe only 15-20 miles tomorrow... We'll see.

[Java Man]

Just keep at. If your feeling jello legs and they're getting cut/vascular then youre doing it right. First the fat will come off so they will shrink but look a lot better. Then they start to grow. I used to hate leg day, because it's hard and grueling. Now I love it.. Because it's hard and grueling. Nothing beats the pump on leg day. It's awesome. In the true sense of the word.

[Brazensol]

^^^ I think I'd have to agree with that! ^^^ Already seems to be paying off in my upper body look too though it's probably just in my head so far. I moved legs to Monday so I have the weekend to rest up for it. I've also be moving back to Thursday starting next week since Wednesday is an off day and back is the second hardest workout for me. Did back today after legs yesterday and energy level was definately not where I wanted it. That 21.5 mile bike ride this morning may have been a factor too... lol.

[nafnlaus]

2-3 times a week for beginners, depends on how experienced you are and how fast you recover.
also depends on your goals, how many times a week you train and how focused you are in training.

if you are on some PEDs then you can increase that number, if you adapt quickly you can increase that number, if you recover properly you can increase that number... up to twice a day, depending on intensity is beneficial to professional strength athletes.

properly executed squat sessions can take around half an hour, warming up, increasing steadily until or above the working sets.

if you are in a high rep range, 8 or more for above 4 sets, then fewer times a week, if lower but more intense then more often per week if recovery allows.

[Brazensol]

I'm going with a 5 x 5 routine for the squats. I follow these with either hack squats or leg presses @ 3-4 sets of 10-12 reps. At 51 my recovery time isn't what it used to be! And now that I am hitting the quads/hams/calves hard on leg day I don't really think I could handle twice a week. Maybe twice every 8-9 days but I think I'll stick with what I am currently doing and see how it goes. Seems to be working well so far. I do at least 3 warm up sets before increasing to the working weight. And before that I do body weight squats to get the joints warmed up.

[kelkel]

Braz try some high rep days as well. 15-20 reps to failure. Even some "giant" sets are a great change of pace and will crush your quads if done properly.

[Brazensol]

Since I only have about 4-5 weeks behind me is there a certain amount of time before I add this to my workout?

[kelkel]

No. Whenever you like. If you do the same thing all the time your body expects it and returns diminish. Change it up every now and then. Shock em into growth. I'll routinely do reps in the range of 15-20 for quads on primary movements. Kills em.

[nafnlaus]

above 12 reps is inclined towards cardio, probably dont want to exhaust your legs in that way if you want to build up strength and muscle.

5x5 is a good strength set but you should build up towards that, cycle with reps of 10 for 3 weeks, then 5 reps and after that 3 number of sets from 3-5(fewer sets for heavier/lower reps) this is a good hypertrophy, strength and power developing cycle that will constantly irritate your muscles, you will see constant gains.

isolated movements/machines are overrated, you would benefit more if you would just squat more

[kelkel]

above 12 reps is inclined towards cardio, probably dont want to exhaust your legs in that way if you want to build up strength and muscle.

5x5 is a good strength set but you should build up towards that, cycle with reps of 10 for 3 weeks, then 5 reps and after that 3 number of sets from 3-5(fewer sets for heavier/lower reps) this is a good hypertrophy, strength and power developing cycle that will constantly irritate your muscles, you will see constant gains.

isolated movements/machines are overrated, you would benefit more if you would just squat more

I guess Tom Platz and Branch Warren were wrong? Each individual needs to find out what works for them. You won't know until you experiment. One size does not fit all. All styles of training will help, from powerlifting up to higher reps with heavy weight.

[JAB1]

No. Whenever you like. If you do the same thing all the time your body expects it and returns diminish. Change it up every now and then. Shock em into growth. I'll routinely do reps in the range of 15-20 for quads on primary movements. Kills em.

^YUP. similar topic my shoulder was sore a few weeks ago so I did chest/try lighter weight higher rep and got more sore than I have been in a while. Felt awesome. Implimenting high rep/change up days now

[nafnlaus]

I guess Tom Platz and Branch Warren were wrong? Each individual needs to find out what works for them. You won't know until you experiment. One size does not fit all. All styles of training will help, from powerlifting up to higher reps with heavy weight.

havent heard of those guys you mentioned, but lactic acid isnt going to assist you in a hypertrophy phase. If those guys you mentioned are bodybuilders and they recommend high rep range then that is because they are using, for a non doping athlete above 10 reps misses the point. above 12 is leaning towards endurance...

[kelkel]

I can see why. Your 20 and still learning. Look them up. You've got a lot to learn about bodybuilding. Don't have such a one dimensional outlook on what builds muscle. Attacking a muscle from all angles, weight ranges and reps builds quality muscle. One size does not fit all. If you think so then your are only limiting your own potential development.

For being 20 you speak as if you've "been there and done that" all before. Post up some pics of yourself so we can evaluate your progress based on your theories. I'll gladly post up my leg shots, and I'm 30 years older than you, have competed at a high level and am still quite capable of it. How bout you?

[Brazensol]

I remember Tom Platz! He still probably has the best legs ever seen in bodybuilding! Absolutely amazing set of wheels.

Variety, as always, is the spice of life. Including bodybuilding!

[kelkel]

It absolutely is. Platz would load up 315 on the bar and just squat till he dropped. A serious 50 reps.....
And probably the best legs in bodybuilding to this day.