Lots of people do squat everyday which is hard for the first week or so but becomes great after and it eventually leads to massive legs and your legs almost never being sore from squatting, I'm a sprinter, I've done workouts consisting of squat, deadlift, and lots of single leg accessories in a single session 3x a week. I like it a lot. VMO (inner quad) work - one whole day (sat), outer quad sweep - one whole day (sun), hamstrings - one whole day (tues), I never considered doing a quad and hamstring split that’s interesting. i never get doms, i also run and play sports during the week. Because of that, I’ve been using a community gym at home which doesn’t have a squat rack, just dumbbells up to 100 and a cable machine and leg press machine. Working legs three times a week - yay or nay? Press question mark to learn the rest of the keyboard shortcuts. I don't think it's a great idea to work anything more than twice a week. Do you do a M-W-F split? New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. For strength-focused lifters, three times a week works best. Because of that, I’ve been using a community gym at home which doesn’t have a squat rack, just dumbbells up to 100 and a cable machine and leg press machine. Heavy bench presses and weighted pullups are in and cable crossovers and concentration curls are out! For those wanting to improve body composition quickly, six days a week will get the job done. when i train legs, it takes like 5 days to fully recover.. i got really intense, but still, i make a point to do them once a week, and i up the resistance on the eliptical to 10.. thats more than enough legs for this girl! Having some trouble with back pains, perhaps a muscle knot (?) Instead, work your biceps with only 3 … Related: Guaranteed Muscle Mass Related: The 8 Most Effective Training Splits To make it happen, I created a three-day per week leg specialization program. Training every major muscle group in a single workout is usually the domain of beginners, most often characterized by a single exercise per body part for just a few sets. Often. Standard mon-wed-fri works best for me. I split them up as follows. however if you were doing something like 3x5 with the same weight where the last set/ last rep was near or 2 failure. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. As long as your getting at least 48 hours of rest in between leg days, to facilitate full recovery. If you're not sacrificing form, do it. Squat 3-4 sets x 5-8 reps Leg Press 3-4 sets x 8-12 reps Romanian Deadlift 3-4 sets x 8-12 reps Lying Leg Curl 3-4 sets x 12-15 reps Standing Calf Raise 3-4 sets x 12-15 reps. You can throw in some ab work every other workout, so you end up hitting the abs 2-3 times per week. Would you date this 82-year-old Tinder gran who has sex three times a week and is BOMBARDED with offers from men under-35? Hi everyone, So I recently hurt my left arm while following Berkhans RPT/leangains program, which consists of three days of back, chest and legs. rep range was usually 5-8 and occasioanlly 10-20 reps depending on the season. Back or Front Squats or Leg Press - 4 sets x 6 - 10 reps Lunges, Split Squat, or Step-Ups - 4 sets x 6 - 10 reps Calf Raises - 3 sets x 6 - 10 reps Exercise Selection: Use only the compound, multi-joint movements described above. Shouldn’t the effects of overtraining, such as tendinosis of the patellar tendon, be considered for 3x+ squat training per week, especially if every day? on Tuesdays and Saturdays I wanted to do intense heavy weighted workouts, like squatting and lunging with weights (smith machine) and leg presses. If your goal is to build the most muscle in the least time (in other words, you are a bodybuilder) and get ripped, the 5-day workout routine is optimal. I wouldn't recommend going for 6 days a week straight from 3 either. Then, on the second day, go a little lighter on the weights (8-12 reps per set) to focus on hypertrophy of those quads, glutes, and hammies. if your leg workout consisted of 10 sets totoal and you were taking all them to failure. Press J to jump to the feed. Leg Day. In other words, maximum return for your training dollar. I like to have the weekends off. Working them more than 3 times per week is pushing it though, so do not over train and keep working them out about 1-2 times a week. I do full body 3x a week, and it's totally fine. Anecdotally, I recently started doing this and I've seen good results. Vuch. The push pull legs routine can be split over 3, 4, 5, or 6 days a week. 0. I go to the gym 2-3 times per week and do hip thrusts each time as well as a quad or ham exercise (squats, lunges) and (deadlift, leg extension, hamstrung machine) Would continuing with Strong Curves be optimal considering that the program involves hip thrusts and other lower body workouts 3 to 5 times per week? 28.8k Likes, 1,452 Comments - Pearl Garavaglia (@ms_pearl__) on Instagram: “The most asked questions about my BULKING SEASON. I am now going to take you through … Training legs more than once a week; Newsflash: If you really want to grow, you need to train legs at least twice a week. So I am currently waiting to start a new job in February while being back home, so I don’t have a commercial gym membership right now. New comments cannot be posted and votes cannot be cast. So it's perfectly fine, provided you let your body rest a day between each workout. Quads and then glutes/hams. Working legs 3 times per week? I do 3 FB workouts a week, and I don't think I could do 4-5! Research has shown that the sweet spot for maximizing hypertrophy (muscular growth) involves training each muscle group at least twice per week 1. Progress pics. l could not lift my PR attempt of a 265lb dead could not even do 255 lol. Posted on 24/01/2020 last updated 08/06/2020. It's difficult to train more than 3-4 times per week without knowledge and self-awareness for auto-regulation. By using our Services or clicking I agree, you agree to our use of cookies. Whereas if you did a full body 3x a week, you'd get 36 workouts for each and probably see more results. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. You'll be training three days per week. I squat - dead - squat 3 times a week and it's not an issue. I’ve been currently doing a PHUL system with 90-100 lb dumbbell split squats as my “power” days at 3-5 reps on Mondays and then 65-75 lb split squats as my “hypertrophy” days at 8-10 reps on Thursday. 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