How often can I work legs

[VegasRenegade]

Due to upper body injury for the next 2 or 3 months I can only work lower body.
How often can I do legs and make gains. Will not be doing squats since I am unable to stablize the bar.

[baseline_9]

Twice a week is a safe bet but it depends on a few things...

Genetics - ability to recover

Volume - training style

Intensity

I believe that if you were to do minimal work, maybe only a few hard heavy working sets per session you could train them EOD for a short period and then break that up with 2x per week or E3D training to prevent OT...

Maybe consider doing quads one day and hams the other...

One on one off one on one off etc....

[TOkidd]

You could probably go hard once a week and then do a light workout when you've recovered fully. By light I mean fewer sets, lighter weight, more toning exercises vs. mass/strength building exercises - lots of machines vs. free weights. Personally, I would base your leg schedule on an 8-day week, so that you're training every four days. This minimizes the chance of overtraining by giving your legs lots of time to recover.
You could also consider doing one mass/strength workout per week followed by a muscular endurance workout with high sets and light weight. Follow the weight training up with time on a treadclimber or something like that with the resistance set high and you can be building both mass, definition, and endurance in the same week. Just an idea.

hope you heal up well.

TOkidd

[Twin]

What do you mean by toning? Toning is done by low body fat percentage...

You could probably go hard once a week and then do a light workout when you've recovered fully. By light I mean fewer sets, lighter weight, more toning exercises vs. mass/strength building exercises - lots of machines vs. free weights. Personally, I would base your leg schedule on an 8-day week, so that you're training every four days. This minimizes the chance of overtraining by giving your legs lots of time to recover.
You could also consider doing one mass/strength workout per week followed by a muscular endurance workout with high sets and light weight. Follow the weight training up with time on a treadclimber or something like that with the resistance set high and you can be building both mass, definition, and endurance in the same week. Just an idea.

hope you heal up well.

TOkidd

[lifter65]

twin's right the word "toning" should burn in hell

[TOkidd]

Fine, "definition" if you want to play semantics. Fat loss isn't the only way we get striations and definition in our muscles. It's also the exercises we do and the way we train.

[baseline_9]

twin's right the word "toning" should burn in hell

I concur

[PurpleOnes]

You can hit your legs daily, its the best way , just kidding twice a week is max amount

Not sure if this does work with legs , but some bodybuilders train back and some other bodyparts twice a week, because that body part is their lagging one.

First session is normal one heavy and intense training day and other session for the week is more concentrated on squeezing and contraction of the muscle.

[VegasRenegade]

Thanks for the input guys. Going with every 4 days starting slow then working up. today was my second work out did
Leg Press 3 sets of 12 first set 90 degree second set 3/4 down last set ass to heals or close. Extension 3 sets of 15, laying leg curls 3 sets of 12 seated calf raise 3 sets of 15.

See new post for another question

[zaggahamma]

Twice a week is a safe bet but it depends on a few things...

Genetics - ability to recover

Volume - training style

Intensity

I believe that if you were to do minimal work, maybe only a few hard heavy working sets per session you could train them EOD for a short period and then break that up with 2x per week or E3D training to prevent OT...

Maybe consider doing quads one day and hams the other...

One on one off one on one off etc....

this has been kind of my approach since focusing more on legs...seems like alot of load to do legs in one day

[Black]

Do what you gotta do. Listen to your body and if your legs are screamin', give them some rest. This also give you an opportunity to try out various machines in your gym (if you have them). At my gym, there are different leg press machines, glute raise, abductor/adductor, etc. machines I have never used. In addition to various leverage and hack squat machines. Try them out and hit your legs from all different angles.

You can also change every other quad workout with foot placement. Do a workout with feet close together to hit the vastus lateralis more, then next workout, take a wider stance with toes out to hit the medalis.

[Black]

dbl post

[VegasRenegade]

Do what you gotta do. Listen to your body and if your legs are screamin', give them some rest. This also give you an opportunity to try out various machines in your gym (if you have them). At my gym, there are different leg press machines, glute raise, abductor/adductor, etc. machines I have never used. In addition to various leverage and hack squat machines. Try them out and hit your legs from all different angles.

You can also change every other quad workout with foot placement. Do a workout with feet close together to hit the vastus lateralis more, then next workout, take a wider stance with toes out to hit the medalis.

Some good ideas thanks