Leg day

**Dallen13** · 10-18-2015, 05:46 PM

I was wondering if yall see any issues in hitting legs twice a day. Once in the morning and again in the afternoon. My legs ain't growing as good as my upper so thinking hit heavy in the morning and high reps in afternoon. Any input greatly appreciated

**Khazima** · 10-18-2015, 07:22 PM

If you're going to do something like that, up the weekly frequency. So 2 or 3x per week.

**Dallen13** · 10-18-2015, 07:29 PM

Originally Posted by Khazima

If you're going to do something like that, up the weekly frequency. So 2 or 3x per week.

I hit the gym at 4 am Tuesday thru Friday. If not working Saturday I go in the morning and Sunday is leg day. My work schedule don't allow me to go evenings Mon-fri so would be hard to hit legs twice during week.

**hellomycognomen** · 10-18-2015, 08:18 PM

Volume is the most important factor for hypertrophy. How you increase the total volume is up to you, be it in a once a day long session or broken into several short sessions. I personally could not do legs twice a day. If you are pressed for time you could always reduce the weight and keep the rest interval inbetween sets short. I basically do what you plan on doing which is an daily undulating program. I just alternate my sessions, ie one day will be for strength and the next session I do high reps.

**Khazima** · 10-19-2015, 12:35 AM

Originally Posted by Dallen13

I hit the gym at 4 am Tuesday thru Friday. If not working Saturday I go in the morning and Sunday is leg day. My work schedule don't allow me to go evenings Mon-fri so would be hard to hit legs twice during week.

If you hit the gym 5x per week you have plenty of time to do it twice

Try an upper/lower split, where you hit your whole upper body 2-3x per week and your lower body 2x per week. That equates to a lot of volume (as hello mentioned the most important factor in hypertrophy) for your upper and lower body.

**marcus300** · 10-19-2015, 02:31 AM

Originally Posted by Dallen13

I was wondering if yall see any issues in hitting legs twice a day. Once in the morning and again in the afternoon. My legs ain't growing as good as my upper so thinking hit heavy in the morning and high reps in afternoon. Any input greatly appreciated

If your legs aren't growing I would first start at your leg routine and make sure its adequate enough to stimulate growth. Also IMHO you really need to learn how to do the exercises properly. If you did them heavy, intense and put everything into your leg workout there would be no chance of training them the same day, infact you wouldn't be able to train the same week, so personally I would forget about training them twice per day or even 2-3 time per week I would train them properly once but train them hard intense and to a point were they have no alternative but to grow. Don't waste sets and reps train them hard and to failure and you wont need to train them again for 5-7 days.

**Dallen13** · 10-19-2015, 06:09 AM

Originally Posted by marcus300

If your legs aren't growing I would first start at your leg routine and make sure its adequate enough to stimulate growth. Also IMHO you really need to learn how to do the exercises properly. If you did them heavy, intense and put everything into your leg workout there would be no chance of training them the same day, infact you wouldn't be able to train the same week, so personally I would forget about training them twice per day or even 2-3 time per week I would train them properly once but train them hard intense and to a point were they have no alternative but to grow. Don't waste sets and reps train them hard and to failure and you wont need to train them again for 5-7 days.

im crushing legs hard enough to where I gotta use handicap ramp on way out of gym or else I'd bust my ass lol. But by 7 pm I feel that I could do some lower weight higher reps but rest is is also key so that's why I was asking if it was a bad idea to hit them again in afternoon

**marcus300** · 10-19-2015, 08:49 AM

Originally Posted by Dallen13

im crushing legs hard enough to where I gotta use handicap ramp on way out of gym or else I'd bust my ass lol. But by 7 pm I feel that I could do some lower weight higher reps but rest is is also key so that's why I was asking if it was a bad idea to hit them again in afternoon

Yes it would be a bad idea to hit them twice in the day in my opinion and ive got to say if you feel in the afternoon you can train them again I would definably look at how hard you train your legs and maybe change things around, best of luck

**OdinsOtherSon** · 10-19-2015, 09:23 AM

Originally Posted by marcus300

Yes it would be a bad idea to hit them twice in the day in my opinion and ive got to say if you feel in the afternoon you can train them again I would definably look at how hard you train your legs and maybe change things around, best of luck

This ^^^

OP, give this thread a look. It's quite lengthy but spend enough time to get the gist of what is being discussed.

**Marcus's HIT Dungeon**

**Buster Brown** · 10-20-2015, 10:24 PM

Legs twice a week perhaps......twice a day no way! I am sure you are training hard but what exactly does your routine consist of? How old are you? How many years have you been training and are you sure you are doing the exercises correctly (not trying to be a dick but subtle things make a big difference). Are you squatting parallel? What does your rep scheme consist of?
My quad routine today looked like this:
Step ups: 4x8
Cambered bar squats w/u 8/6/5/3/3/3
Front squats 8/8/6/6
Single leg extensions 4x 6-12
There are many variations as this was the portion of my workout today. If your legs aren't growing and the rest if your body is then it looks like your calories are okay.

**charger69** · 10-21-2015, 05:14 AM

I was in a similar situation. I am still focusing on legs however they are coming along fine. You might want to seperate legs into quads and hams accomplishing each one on a different day. Form and parallel on squats/hack squats, etc play a major role also.

**LEO78** · 11-05-2015, 10:37 PM

had the same problem, now I'm training legs 2/week: separated quads + adductors and hams + glutes.

**novastepp** · 11-06-2015, 09:17 AM

I'm going to throw out a routine that SwoleCat used and posted years ago.

To begin, superset leg extensions and laying hamstring curls for 4 sets of 20 reps, but these are prefatiguing sets which should not be TOO difficult. Rest 1-2 minutes between sets.

Then prepare for squats: you will need to warm up and pick a weight for which you can perform a grueling 15 reps, but do not stop until 20 reps. In other words, you will want to stop at 15, but you mentally push for 20. Perform 4 sets, resting 3 minutes between sets.

When you're done puking be sure to hit the seated calf raises and standing calf raises appropriately.

Do this for a month or two and tell me your legs didn't grow.

"Swole Squats"

**Nick147** · 11-11-2015, 12:26 AM

I wish I could split legs into 2 days, but often my job takes all my time and hitting legs twice a week isn't possible.

**tempest818** · 11-11-2015, 05:35 AM

2 a day legs....your balls must scrape the floor

**CaptainGoose** · 11-24-2015, 10:53 PM

My legs are pretty big for someone my size.

Sometimes I'll switch things around but this is my current leg day routine:
Squat 3x8 then 3x10 the following week, then 3x12 to 3x15 then i'll increase the weight and then start again at 3x8
Front Squat same as above rep/set
Stiff Leg Dead Lift 4x8
Wide Leg Press same as above
Narrow Leg Press same as above
Leg Curl 3x15 drop set
Leg Ext 3x15 drop set

You should have a hard time walking after the workout.

Also I got decent results also just doing Starting Strength when I first started out. From what I remember your squatting heavy 3 days a week on that program.