Hello all!

 

As I am feeling much better from the pneumonia I hadthe last 3 weeks,I have been searching this site quite a bit and asking a few questions. I am getting great feedback! I havent had the need to sign on Bodybuilding.com and the positivity here is awesome!  I like most are looking to make lean gains. Most of my gains I want to go to my legs, seems thats where I lost most of my size for the three weeks I was sick.  Now that I am unbalanced I really want to bring these sticks to become oaks!

 

My questions are:

 

Is it necessary to lift twice per week with legs?  Maybe dedicate a day to quad dominant and the other to hamstrings? I know you cant completely seperate the two, but trying to get an idea.

 

For those who have experienced 2 leg days a week, would a high volume and a low volume be good if you aren't seperating the muscle groups?

 

I have seen workouts utilizing squats everyday for 5 days out of the week, is this even a good idea?

 

I am really trying to get a baseline to stick to and really get these legs growing. I actually don't mind doing legs!

While making gains, is cardio something that should be eliminated? I feel ive done this too long and even though Id like to stay away from cardio cause it burns more calories, I need to build the most important muscle (My heart). This bring me to another thought; I could still do away with cardio and just reduce the amount of time between sets say 40-60 seconds....

 

Hope I am not confusing anyone.

 

 

Hello all!

 

As I am feeling much better from the pneumonia I hadthe last 3 weeks,I have been searching this site quite a bit and asking a few questions. I am getting great feedback! I havent had the need to sign on Bodybuilding.com and the positivity here is awesome!  I like most are looking to make lean gains. Most of my gains I want to go to my legs, seems thats where I lost most of my size for the three weeks I was sick.  Now that I am unbalanced I really want to bring these sticks to become oaks!

 

My questions are:

 

Is it necessary to lift twice per week with legs?  Maybe dedicate a day to quad dominant and the other to hamstrings? I know you cant completely seperate the two, but trying to get an idea.

 

For those who have experienced 2 leg days a week, would a high volume and a low volume be good if you aren't seperating the muscle groups?

 

I have seen workouts utilizing squats everyday for 5 days out of the week, is this even a good idea?

 

I am really trying to get a baseline to stick to and really get these legs growing. I actually don't mind doing legs!

While making gains, is cardio something that should be eliminated? I feel ive done this too long and even though Id like to stay away from cardio cause it burns more calories, I need to build the most important muscle (My heart). This bring me to another thought; I could still do away with cardio and just reduce the amount of time between sets say 40-60 seconds....

 

Hope I am not confusing anyone.

 

 

Kevin,

 

Legs are hard to grow, except for the genetically gifted, because they support your weight all day. If we walked on our hands, then arms and shoulders would be hard to grow. You have to give them a reason to grow. You must train them at least 2 times a week. Splitting hams and quads is up to you but you must hit them twice a week.

 

For me personally, high volume is the only way to shock legs into responding. There are a few genetically gifted people who can just walk a flight of stairs and get huge legs. Most people are not this lucky. You need to do 3-4 exercises and at least 3-4 sets for legs. The rep ranges per set is based on your goals - just strength, strength and size, just size. Training for each is different with some minor overlap.

 

Unless you are using anabolics, training any muscle 5 or more times a week is not advised. Every muscle needs at least 48 hours to heal properly. Drugs cuts this recovery time in half which is why many pro bodybuilders can train more frequently than we mere mortals.

 

Cardio should be used judisciously and no more than 2-3 times a week if you are trying to make muscle gains. The type of cardio you do also has an impact. HIIT cardio has been shown to actually support muscle growth. "Normal" cardio is better for fat burn to a point and if done too often will actually hamper muscle growth and fat burn. You can still do cardio after your workouts just not as often and not too long each session.

 

John

2-3 times a week, 16 sets pr workout ? Is this not a bit to much, especially with different exercises ? Do you include calves in this set range / volume ?

William,

 

I am built for high volume training as per my MuscleGenes report and I have above average recovery ability. As such, I train all body parts 2 times per week. The volume I discussed is for quads only. When I train calves, I do supersets and make sure to do around 6 sets of 30 for 180 reps total (not counting warm ups).

 

As you know, I eat nutritious foods 24/7/365 and I get plenty of rest. Out of the 3 days I take off each week if I need an extra day or an entire week off every so often I take them. I have no issues with my recovery and for my goal of staying at my current size and keeping single digit body fat levels it has met my needs.

 

John

 

 

Yeah, I am considering to have more leg work in my week you see. I know you do full body Workouts, but I use splits. What do you think about training Legs on mon,wedn and fri and then the other muscles the other days? This Will be a total of 6 workout days and Only one rest day.

 

Should be alright. So will you train things like chest, back, arms and shoulders three times a week as well? So hit all of those body parts on the days you don't train legs?

 

Jordan

I've been away from the forum due to some flooding problems here in Florida. Can't catch a break. On the bright side I will say I've been working my legs twice a week. I do 4-5 exercises including calves mostly

compound lifts. In those sets I've been incorporating @scottherman with drop setting my first set om each exercise and the. Remaining sets about 4-8 reps. That way I'm getting a little bit of both high volume and strength training. I also take no more than a minute between sets. My strength has increased, and I can tell my endurance is improving.