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Legs Twice a week?

Gaintrain

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Who here likes training legs twice a week? an if so how did u set up your workout split? i have traind legs twice a week b4 an loved it thinkn about goin back to it for a little change then changin back to once a week tryn to get some new ideas on how i will set it up.. peace chizzle
 

petedw

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If you up your training frequency, lower your volume. That will allow you to recover before you train the same body part again. You will have to experiment a little to find what works best for you.

If you loved what you were doing before, why not just go back to doing something similar to that?
 

aussiebulldog

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three times every two weeks.
 

Tom

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twice a week for bodybuilding. once every 9 days for strenghth training. high reps for bodybuilding (15-25) and heavy triples for strength training.
 

Creation

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I have been doing legs 3x a week- one day = squats+ glute ham raises, day 2= leg press + leg curl, day 3 = leg ext + leg curl/LLC

best results i have gotten thus far, However I was previously doing a bodypart once a week and that just does not work as well
 

bigboy05

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I try to split it between front and back if I do 2x/wk. For example stiff deads then front squats. Or what I like the best, traditional leg work one day then functional ie; heavy farmers carry, sled push, etc. Most of the time I train legs once a week. I find my nervous system needs the time to recover just as much as my muscles do after a heavy leg day.
 

kirill

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Twice a week, one training for quads, an other for hamstrings
 

Lysphen

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i also train my legs twice a week :
quads + calves
2 days rest
hamstrings + calves
 

Dave_19

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Legs can definitely be focused on and be hit twice per week with good progress, but I wouldn't want to train too many other muscles with it more than once per week. Maybe some touch up work added in on certain muscles. I like taking one split to train twice per week and everything else once and rotate what splits I hit twice each week. Training everything 2x/week I feel is a major hit on the CNS to train with optimal intensity and expect ideal recovery.

I would break the muscles up though Quads & Hams on their own respective day. I also like doing all the muscles of the legs, but alternating styles/focus of training. ( i.e. focusing on HIT, heavy weight, low reps, compound movements mainly for one workout. Higher volume, more isolation, and different variations/stances of compound movements the next workout.)
 

Matsuo Munefusa

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^ can you give a quick sketch how a week would go if you hit legs twice and everything else once? What would be the rest days, etc in your opinion?
 

shootg32

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2x week

Ex athlete here so I trained legs everyday for the most part in sport. When it comes to lifting I still lift 2 days a week and aim for Tue and then a Saturday to give time for recovery. When I lift legs I do all parts on both days meaning calves, quads, hammys.

I do 4 sets of 10-12 reps for hammys and quads and higher reps for calves.

I will do 2 different exercises for each leg part on that day.

Then on the 2nd day that week I do the same as above but only difference is I pick different exercise machines to hit my legs with.

If that makes sense...haha:cool:
 

Ashop

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Who here likes training legs twice a week? an if so how did u set up your workout split? i have traind legs twice a week b4 an loved it thinkn about goin back to it for a little change then changin back to once a week tryn to get some new ideas on how i will set it up.. peace chizzle

If I'm making legs a focus of priority I may otherwise I only do them 1x per wk. If I go too crazy on the leg workouts I tend to overtrain.
 

phreak

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i made my best gains on 3 sets of squats twice a week

program is like this

3 sets squats
1 set stiff leg dl
1 set leg curl
calves

nothing has made my legs grow faster or my strength increase so quickly
 

Ulamalop

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twice a week for bodybuilding. once every 9 days for strenghth training. high reps for bodybuilding (15-25) and heavy triples for strength training.

This strategy is compelling. How long will you run the high rep program for, and then how long for the strength program?
 

Stewie Griffon

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Who here likes training legs twice a week? an if so how did u set up your workout split? i have traind legs twice a week b4 an loved it thinkn about goin back to it for a little change then changin back to once a week tryn to get some new ideas on how i will set it up.. peace chizzle

i have enough trouble trying to schedule squats and deadlifts in the same week. i used to do legs and other body parts twice per week when i was a teenager. by my early to mid 20's i went to once per week
 

Gaintrain

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heres mine i came up with startd it this week

mon leg workout 1 - leg extensions, regular barbell squat, walking lunges, stiff leg deads, leg curls....

friday leg work out 2 - leg extentions, front barbell squats, depending on how much i want to load up fuckn sled - one legged or 2 legged presses toes facing out, leg curls, calvs
 

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