Legs-Once or twice a week?

**hobbs9963** · 01-27-2008, 01:20 PM

My legs are in need of some work. I know that squats are the best but i have somewhat of a bum lower back from the work i do. I'm currently doing leg presses followed by hack squats, then extensions followed by curls. I do calves on another day. A couple people told me to work them twice a week. Quads one day then hams 3 days later and that'll give em a boost. What do you guys think? Thanks guys.

**green22** · 01-27-2008, 04:00 PM

there is only one way to find out. try it and see what you think.

**Undecided09** · 01-27-2008, 04:08 PM

Originally Posted by hobbs9963

My legs are in need of some work. I know that squats are the best but i have somewhat of a bum lower back from the work i do. I'm currently doing leg presses followed by hack squats, then extensions followed by curls. I do calves on another day. A couple people told me to work them twice a week. Quads one day then hams 3 days later and that'll give em a boost. What do you guys think? Thanks guys.

I've Split Quads and Hams/Calves before, It worked very well for me, my legs are my best body part...

**Ronnie Rowland** · 01-27-2008, 05:53 PM

The hams are hit hard with squats. Just go a head and finish them off after you train quads. Separating quads and hams is like separating shoulder presses and lateral raises or rows and pulldowns..

**Undecided09** · 01-27-2008, 06:13 PM

Originally Posted by Ronnie Rowland

Separating quads and hams is like separating shoulder presses and lateral raises.

I disagree.

**Salient** · 01-27-2008, 07:17 PM

I kill my legs on my workout it wouldn't be possibly to train them twice a week.. just my calves which i do with chest also, maybe you should up your intensity

**n4529359** · 01-27-2008, 07:28 PM

You say you have a bum lower back from the work you do? Try and use a weights belt if u can to take the strain off ur lower back, it will help it recover.

**DSM4Life** · 01-27-2008, 07:51 PM

Originally Posted by Salient

I kill my legs on my workout it wouldn't be possibly to train them twice a week.. just my calves which i do with chest also, maybe you should up your intensity

This is the correct answer.

If you are hitting your legs hard enough you shouldnt be able to do them twice a week. IMOP i would work on your "bum" lower back and start squats. You want big legs ? You better start squatting.

"If you don't squat you ain't squat "

**hobbs9963** · 01-27-2008, 08:36 PM

Yea, i hit em hard. And i'm also exhausted(and hard to walk) for 2 days. That's ok though cause i know i'm doing something right just always had trouble with size. Think i'll go back and give the squats a try and see. Always wearing a belt by the way. Thanks for the input guys.

**DSM4Life** · 01-27-2008, 08:38 PM

A belt is not always the solutions. If you have a weak back and use a belt all the time then all you are left with is a weak back. Work on building up your lower back which is very important.

**jerseyboy** · 01-27-2008, 09:38 PM

Originally Posted by DSM4Life

This is the correct answer.

If you are hitting your legs hard enough you shouldnt be able to do them twice a week. IMOP i would work on your "bum" lower back and start squats. You want big legs ? You better start squatting.

"If you don't squat you ain't squat "

I'm a fan of squats but I've been reading lately how they aren't as important as most people think. There was an article last month in MD about it. The guy had massive legs just from presses, raises and lunges. He too had a bad lower back injury. He also pointed out how squats make your lower back and midsection wider and your ass bigger

**hobbs9963** · 01-27-2008, 09:58 PM

^^^ Interesting. The real problem with my back is that it's wore out from work by the time i get to the gym. Daily. Life in the stucco world i guess. I haven't done lunges in years.

**DSM4Life** · 01-28-2008, 05:20 AM

Originally Posted by jerseyboy

I'm a fan of squats but I've been reading lately how they aren't as important as most people think. There was an article last month in MD about it. The guy had massive legs just from presses, raises and lunges. He too had a bad lower back injury. He also pointed out how squats make your lower back and midsection wider and your ass bigger

Total 100% bull$hit.

Everyone is different and i believe genes play a huge part in this. I am genetically gifted where as i think i might be able to get away without doing squats and still having nice legs but I still incorporate squats. The fact of the matter is there is no other movement that even comes close to the squat. I think most people get away from squats (and deads) because they are so physically demanding. I hear guys all the time telling me "they hurt my back," "they hurt my knees." give me a break. Just get in and get it done.

**DSM4Life** · 01-28-2008, 05:21 AM

Originally Posted by hobbs9963

^^^ Interesting. The real problem with my back is that it's wore out from work by the time i get to the gym. Daily. Life in the stucco world i guess. I haven't done lunges in years.

I work outside all day lifting, climbing heavy ladders and i still get the work done.

**jerseyboy** · 01-28-2008, 06:41 AM

Well this guy had 2 vertebrae fused together so I can understand his concern. I'll find the article.

**hobbs9963** · 01-28-2008, 07:22 AM

DSM4Life- You seem to be in the norm with your take on squats. I'm going to try some squats and lunges today. Have to try something different. They never could grow with the rest of my body. Thanks guys. jerseyboy- what is your leg workout like? If you don't mind me asking.

**Kale** · 01-28-2008, 07:25 AM

Originally Posted by DSM4Life

Total 100% bull$hit.

Everyone is different and i believe genes play a huge part in this. I am genetically gifted where as i think i might be able to get away without doing squats and still having nice legs but I still incorporate squats. The fact of the matter is there is no other movement that even comes close to the squat. I think most people get away from squats (and deads) because they are so physically demanding. I hear guys all the time telling me "they hurt my back," "they hurt my knees." give me a break. Just get in and get it done.

I think this guy might disagree with you You do not need to squat! Leg presses only

**hobbs9963** · 01-28-2008, 07:52 AM

^^^ Thanks Kale.

**RoaringMad Mac** · 01-28-2008, 01:48 PM

Originally Posted by Kale

I think this guy might disagree with you You do not need to squat! Leg presses only

I would agree with his statement in that thread. You don't necessarily have to just squat to build leg strength and size. Although, I will say that squats are a definate staple in any leg regiment.

Ronnie, I agree with you. Seperating Hams and Quads especially when you are doing squats is kinda overdoing it and will lead to overtraining IMO.

Undecided09,

Respectfully if you disagee then why don't you explain yourself.

**DSM4Life** · 01-28-2008, 04:08 PM

Originally Posted by Kale

I think this guy might disagree with you You do not need to squat! Leg presses only

I could do the same thing. Genetics have gifted me with decent legs to begin with. Just because i can only do legs presses and get good results doesnt mean everyone can. You can;t compare your progress to someone elses.

**TCEL300** · 01-28-2008, 04:43 PM

dude i only wanna do my legs once a week....if ur not nervous before leg day..ur workout isnt what it should be

**jerseyboy** · 01-28-2008, 05:34 PM

Originally Posted by DSM4Life

I could do the same thing. Genetics have gifted me with decent legs to begin with. Just because i can only do legs presses and get good results doesnt mean everyone can. You can;t compare your progress to someone elses.

I def. wasn't blessed with good legs so as long as I can do squats I'm gonna do em. As of late I started working on my form using less weight and higher reps. I've changed my foot placement and I'm going lower. I find my hams are shot the next day so I'm no longer splitting up legs. I just finish off my hams with standing and seated curls.

**jerseyboy** · 01-28-2008, 05:35 PM

Originally Posted by TCEL300

dude i only wanna do my legs once a week....if ur not nervous before leg day..ur workout isnt what it should be

I'm not nervous, more anxious because my new strategy has my legs growing again and it's got me motivated.

**DSM4Life** · 01-28-2008, 06:26 PM

Originally Posted by jerseyboy

I def. wasn't blessed with good legs so as long as I can do squats I'm gonna do em. As of late I started working on my form using less weight and higher reps. I've changed my foot placement and I'm going lower. I find my hams are shot the next day so I'm no longer splitting up legs. I just finish off my hams with standing and seated curls.

I have been doing the same, less weight deeper squats.

**jerseyboy** · 01-28-2008, 08:47 PM

I've never felt it in my hams and calves before. I must be doin em right now.

**hobbs9963** · 01-28-2008, 08:51 PM

Thanks for all the input gentlemen. Today was leg day and i incorporated squats into the mix. It was kind of weak but i did 10 sets, then standing curls and finished with extensions. Had a hard time walking to my car. I can't see working them twice in the same week. I'm going to try just once and that should give me a good gauge as far as squats go. Again, Thanks.

**jerseyboy** · 01-28-2008, 09:00 PM

I know I've worked hard if I'm ready to throw up. I always make sure I know where the nearest garbage can is. Squats aren't an exercise you just get comfortable with the first day. I used to hate them and now I look forward to leg day. I tried twice a week but it's already been said, if you do em right you shouldn't be able to do em twice. I think this was my problem yesterday because I realized it had only been 4 days since I did legs the last time.

**hobbs9963** · 01-28-2008, 09:21 PM

My saliva glands were working that's for sure. Maybe it's what i need. I love to mix up my routine with upper body. Hell sometimes i don't even know exactly what exercises i'm going to do til i get to the gym. I know the body part but that's it. With legs i stayed pretty consistent.

**Sir Lifts-a-lot** · 01-28-2008, 09:47 PM

I hit legs about twice a week now and it is a great shock for the muscles. They have really been responding well. I have always trained them once a week but just recently switched it up and I really like it for the time being. In about another month I will switch back to once a week and do that for a stint then switch it up again as I feel this is really working great for my body.

**Ronnie Rowland** · 01-29-2008, 06:57 AM

Originally Posted by Sir Lifts-a-lot

I hit legs about twice a week now and it is a great shock for the muscles. They have really been responding well. I have always trained them once a week but just recently switched it up and I really like it for the time being. In about another month I will switch back to once a week and do that for a stint then switch it up again as I feel this is really working great for my body.

BINGO!

**chitownhoker** · 01-29-2008, 12:10 PM

I've heard that legs can take a twice a week work out...now i thrash them twice a week but on back days, i do dead lifts which work your legs too, along with some lower back exercises that work my hams too, maybe try thrashing the hell out of em one day then 3-4 days later give them a lighter work out

**Undecided09** · 01-29-2008, 07:32 PM

I experienced my best Leg gains when I split up my Quads and Hams, but at the same time, that may not ring true for everyone...Everyone is different, and you have to find what works for you...Personally, I was just so spent after doing Quads, that I half assed Hams and Calves, just to get through them, and Intensity in a Workout is so important...I decided I would rather go INTENSE for a Shorter more focused workout, than a longer workout where I was burntout by the time Hams and Calves came along....

Here are some pics that I think showed my progress, both on quads, hammy, and quad/hammy separation (def last pic)...

First one is from 4/06 before, Next are from 9/06 and 10/6 (the night before my show), and 10/7, (the night of the show)

9

**hobbs9963** · 01-29-2008, 10:43 PM

Undecided09 - I like that winless superbowl team also. I even get daily updates. Thanks for the input. I'm going to try this for the next 3 months. Squats instead of leg press, working legs once a week. This is the only change i'll make cause i think i'll get a better gauge on how well the squats helped. 3 months isn't long but i have some help. After that i'm going to mix it up a bit unless i see generous gains. Did squats yesterday and still can't walk right. Tomorrow probably worse as the second day after has always been for me.

**jerseyboy** · 01-30-2008, 05:39 PM

I found that once I started doing squats deeper it was working my hams more so all I really needed to do was finish them off with leg curls. I save calves for another day. There are weeks where I might do presses and lunges and straight legged deads instead of squats.

**taiboxa** · 01-30-2008, 07:20 PM

lunges are all i really do for legs anymore.. lol

i also only train legs bout once every 8-10 days

**jerseyboy** · 01-30-2008, 07:27 PM

I hate people like you.

**jerseyboy** · 01-30-2008, 07:27 PM

Then again I don't have to do abs.

**hobbs9963** · 01-30-2008, 09:54 PM

I hate bothof you. Just kiddin guys. Would like to see a pic of the always informative tai though. Jerseyboy-lookin pretty good from what i can tell. You know your sh## too. Thanks guys. By the way, squats still have me walking all screwed up.

**Undecided09** · 01-30-2008, 10:09 PM

**** I'm the only one who put up pics and I get no love for the legs, lol, jk. No I just think people throw around alot of advice on this site(I'm not talking about anyone in this thread just saying) and many times they don't look very good themselves, I just think its nice to show one's results with one's advice....Yeah, proper squats will do that!