I was wondering IF...

[The Deuce]

I can train LEGS twice in a 7 day span...

I know I know, it's better if you give the muscle group a break for 7 days before hitting it again...

Here's my thought... I want to do Legs twice a week.. MORE IMPORTANTLY.. I want to SQUAT twice a week.. Here's my Outline....

1st Leg Day: Target Quads + Calves-

Quad Focus
---------------

Warmup - 1 set Leg Extension 30 reps

Squat - 2 Warm up sets(20reps, 15reps) .. 5 working sets (10,10,10,8,6reps[Last set Incorporates Dropset to warmup weight 10 reps and THEN finally Just One Plate on each side 135lbs TIL FAILURE])

Leg Press - 1 Warmup set(15-20reps).. 3-4 working sets(10 REPS Straight through[last set Dropset til failure with Warmup weight)

Leg Extension - 3 sets (10,8,6reps) - No dropset

Last Exercise for Quad Focus Switch Bi-weekly Between Hack Squat and Front Squat - 3 sets (10reps each set - Dropset til Failure on last set.

Calves
----------

Smith Machine Calf Raise( On Back )- 4 sets 25 reps - Slow and Steady on each rep Focusing DIRECTLY on the TOP SQUEEZE and holding it for a 2 count.

Seated Calf Raise- 2 sets 25 reps - Same concept as described above.




Legs Day Number 2 - Hamstring + Calves

Hams
-------

Warmup- Lying Leg Curl - 1 set 30 reps

Squat - (2 warm up sets 20reps and 15 reps) 3 working sets (10,10,10reps - last set dropset to 135lbs. Til Failure)

Romanian DeadLift (1 warmup set 25 reps) 3 working sets (10,8,6) No dropset

Seated Leg Curl - 1 warm up set - 25 reps- 4 working sets (12,10,8,8 - dropset to warmup weight til Failure)

Alternating BI-WEEKLY between - Standing Leg Curl and Lying Leg Curl - 3 sets (10,10,10) No dropset action

Calves
---------

Standing Barbell (in arms) Calf Raise - 4 sets 25 reps

Leg Press Calf Extensions - 4 sets 25 reps





There... That is My WEEKLY LEG ROUTINE... I like it... it is well thought out IMO.... Calves need to be slaughtered by High reps... and with a definite hammering to them to get them to grow.. well at leats my calves anyways... I have tried EVERYTHING to get them to budge and nothing worked until I started following that routine outlined right there... so.. I dunno people can dispute that all they want.. Fact Remains.. i know what works.. and that works...

Now I just wanna hear thoughts on the rest of this WORKOUT... Please and Thank You !!

[Gaspari1255]

I don't like it. Legs being the biggest muscle group needs that much more time to rest. I don't see anything wrong with hitting calves twice a week, but I would stick to quads just once a week. Nail em' hard and you won't have anything to worry about.

[The Deuce]

I know a lot of people won't like it.. but... Being where as I am on Cycle right now and the amount of found and BCAA'S Im ingesting allows for quicker recovery time... And... I just basically wanna SQUAT twice a week.. SICK I know.. but.. lol... I HATE WAITING 7 Freaking days to be able to SQUAT again .... If I follow that plan that means I will only Squat like 1000 more times in my life.. THATS NOW COOL WITH ME... That's Retiring from the BB-ing Lifestyle at 50...

[energizer bunny]

wey if its working for you then stick with it....if it doesnt work then stop and go back to once a week...

[The Deuce]

But how will I tell if it is actually working or not.. that's my issue.. yah I will be able to do it... I know that... but if we are going off of growth to judge.. I mean I don't have a baseline to go off of because I don't know what my growth would be at once a week as compared to twice a week..

The only reason WHY I THINK IT WILL WORK ... is because the LEGS are on the whole the BIGGEST muscles on the Human Body... The Glutes being the biggest.. then next in Line is the QUADS.. then I even think that the Hamstrings fall in at a close 3rd right?? Well maybe the Lats is the 3rd but... still.. that being said.. they should be able to take the punishment from twice per week... It's my opinion and Lord knows I could be wrong.. I hope I am not.. I just Love to SQUAT...

The Squat just BUILDS EVERYTHING.. It's the most ultimate exercise... I would rather SQUAT everyday and do nothing else but that... I'd be content...

But as Humans we know that we can not do that... there is recovery we need to take into consideration...

I'll give it a try for 8 weeks... then go on 8 weeks at just ONCE a week and see which one ends in more overall significant growth of the Leg tissues...

[energizer bunny]

do twice a week for set period and keep a record of growth..how you feel etc...then do the same for once a week....that would be the only way.

IMO the deadlift is the ultimate exercise!! i love doing it.

[The Deuce]

Ehhh Deadlifting is overrated and unless you have exact proper form you really should RESET yourself on EVERY SINGLE REP to ensure proper lifting technique...

With the SQUAT it's EASY to maintain proper technique throughout the WHOLE MOVEMENT.. Plus... PLUS !!! It sits on your back and you DO NOT HAVE TO RELY on your Grip to determine the AMOUNT of weight you lift...

Not saying I hate the DEADLIFT but... I have a herniated L4-L5 disk so doing the deadlift heavy IRRITATES the HELL out of it... So I just stick to my HEAVY squatting...Hahaha

[ranging1]

u should train legs once a week

the reason why is u avoid overtraining them

by completely avoiding overtraining, u allow the most growth to occour, training them twice a week means ur breaking down the muscle twice a week

why do u think so many people in gyms have great chests but lack biceps and triceps?

its becuase the train biceps twice (bicep day and back day) or triceps 3 times (chest, shoulders tricep days)

while their chests are stimulated once a week, allowing for the best growth, and it shows in almost EVERY GYM U GO TO

dont forget that u also walk on ur legs, so they are continuosly trying to recover while ur putting strain on them

ONCE A WEEK, thats it

[Klimax]

I think that doubling the training of a musclepart is good when you reach a plateau. Once you start growing again i would return to the normal routine.

[Bulkn]

I think that doubling the training of a musclepart is good when you reach a plateau. Once you start growing again i would return to the normal routine.

+1 try it for 2/3 weeks

[Darksyde]

i think 7 days is too long to get back to a body part. for years now i have mostly used a split that repeats every 5 days. just because someone somewhere in history divided our yearly cycle around the sun into 7 day periods doesnt mean we have to fit everything into them.