Splitting legs?

[Charger527]

Gday,

Have currently been doing a "push,pull" split over 4 days.

I want to change things up abit, and want to try splitting legs, into two sessions, follwing the push, pull style if possible.

This is what im currently doing:
Mon: Chest, tri
Tue: Back, Bi
Wed: cardio, rest
Thur: Shoulders, abs
Fri: Legs
Sat: Cardio, rest
Sun: Rest.


What im changing to:
Mon: chest
Tue: quads, calfs, tri??
Wed: back
Thur:shoulders, abbs
Friday: hams, glutes, bi??
Sat:cardio, rest
sun:rest

Can anyone offer sone advice on how best to split legs?

My current leg workout consits of, Squats (single and double), Leg press, Leg curl, Leg extension and calf raisers.

looking at legs day 1: Squats dbl, leg extension, calf raisers.
legs day 2: leg press, squats sgl, leg curl.

Thanks for any advice or tips.

Cheers

[goodlifting]

it might be pretty tough to split legs into two days. for this to possibly work, you would have to stick to isolation movements like leg extentions and hammy curls.

to really develop your legs, i believe in big movements like squatting and deads. essentially, you can incorporate one of these movements once a week without worrying about overtraining. if you hit squat or deadlifting movements once hard once a week you should be fine. the thing about these two major lifts, if you squat early in the week the body will be too taxed to hit a proper dead workout later in the week, and vice versa.

i really don't think you can get big legs by sticking exclusively to the isolation exercises. needless to say, doing it twice a week won't do much good either.

[goodlifting]

one more thing, sorry. the example split you posted for days one and two both put heavy emphasis on the glutes and quads. if you hit it hard on both of those days, overtraining those muscles would be inevitable.

[jbran23]

I train upper legs on one day and then I train calves on another usually at the end of my arm workout. After hammering legs with heavy squats and leg presses I have found I just cant find the intensity for calves later in my workout.

[goodlifting]

I train upper legs on one day and then I train calves on another usually at the end of my arm workout. After hammering legs with heavy squats and leg presses I have found I just cant find the intensity for calves later in my workout.

yeah that's a good point. i just try to make it home without puking on leg day so why torture yourself...

[Charger527]

Hmm true, i definatly dont want to concentrate on isolation movements.

Would it be more benifcal to do the seconed legs session light, but going hard on hams and calfs, and concentrate more on stabilizing muscles with single leg squats, and cut the leg press away?

Just want to make legs easier to handle, and shorter then the good hour and a half two hours it takes me.

The training calfs seperate might be a good idea.

cheers for all advice so far

[Older lifter]

Can see where your were coming from with the idea, but i agree with the others,,, splitting calves sure.

Haven't seen you around for quite awhile mate, things all well i hope

[Charger527]

Yeah, thats what ill do, split calves off and train bis, tris and calfs all on the same day. i guess legs are always going to hurt no matter how you do it.

Hey OL yeah been well, very busy ill PM you.

[F4iGuy]

If you go heavy with deads early in the week plan on going lighter with squats later in the week. Your lower back's not gonna like heavy squatting after a heavy deadlift session.

[goodlifting]

Hmm true, i definatly dont want to concentrate on isolation movements.

Would it be more benifcal to do the seconed legs session light, but going hard on hams and calfs, and concentrate more on stabilizing muscles with single leg squats, and cut the leg press away?

Just want to make legs easier to handle, and shorter then the good hour and a half two hours it takes me.

The training calfs seperate might be a good idea.

cheers for all advice so far

if it's taking you a while to get through a leg day try doing just one big movement (squats, deads, rdls, ect.) and then maybe 2 auxillary movements (hammy curls, leg press, single squats, quad ext., ect.). a leg workout like that will leave you thoroughly worked. just stay focused and keep your rest times consistent. you should get out of there before that 90 min mark.

like F4 said, your back and core muscles aren't gonna like the two day a week split for legs. doing a dead workout early in the week and expecting a good day for squats later in the week will kill ya. vice versa. i think this also applies to some of the exercises you mentioned like single squats. focus on what you think is lagging for the week.

[Charger527]

Ah good points!

I think try concentrating on less movements for the my leg workout, and constantly change it every week, sounds much better then getting into a fixed, long routine.

Thanks for all advice given.

Cheers