its been a few weeks since i've decided to do this
my question is...can i hit them hard both times and go for new max each week? (i work at 8-12 reps)

and last question is about hamstrings,i noticed i was ruining my deadlift form when i used to lift heavy,and i think its become of my hamstring,i used to ruin the form on the bottom half of the exercise,i believe its because of the lack of mobility,i know stretches can help but can exercises like romanian deadlifts help me with that problem?

important note:i used to skip hamstrings on my leg days,for the past year

Here is my 2 cent:

You can hit your legs hard 2 times a week. Eventhough if you go heavy on them both times i'd split into one heavy deadlift day and one heavy squat day.

Doing a "max" in the literal meaning of the word being the absolute maximum you can lift and beating this everytime, for 2 times a week..

This is something i would not suggest. Your central nervous system will get serious issues, and also tendons and ligaments can not adapt that fast.

Otherwise you can do a light day and a heavy day.

In either case make sure there is 2-3 days between those 2 leg days. So like tuesday and friday i.e.

For generally increasing the load; I am a firm believer in the oldschool methods for that.. you can add more weight as long as you can do the currently used weight with absolute perfect form.

Meaning no struggles, no reps missed, no no-rep etc. Then you add some weight, and you stick to that higher weight until you can do your 10 reps completely clean with

that. Everytime you fail in form / reps etc.. you do not increase, and first keep on going until it sits perfectly.

And you need a deload week About every 4-6'th week. So your body can adapt and repair and actually become stronger.

A 1pr 'max' on the other hand is someting to be tested every now and then which can be from every second week to be tested every 6th week. And normally also requires some preparation of 1-2 weeks ahead to get ready for this absolute maximum load.

Romanian DL's can help you stretching the hamstrings, yes. But if you feel you generally have an issue with them, it might help to do some actual stretching that is "not" under load (meaning not just part of an exercise where the muscle actually has to bear weightload and work). This way they can relax and be fully stretched out without any weight pulling on it at the same time. Foamrollers are also really great to stretch them.

Yeah you can hit legs twice a week for sure ! It is a great way to build strenght and muscle.

I trained legs three times a week with varied intensity and weight for 6 weeks (Russian Squat Routine ) My training days was Monday , Tuesday and Friday for legs then. It was heavy and close to impossible to find strength for any other heavy compound exercises during that time.

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html a link to a generator which makes a workout program for you.

My deadlift has also platued but I think my problem is core or back strength that is the issue since I squat about 20% more weight than I can deadlift.

@crood when i said increasing my max,maybe i used the wrong words,what i meant was,no more than 30-60 seconds rest,and ALWAYS challenging weight

is the deload week really necessery?i usually take weeks off only at christmas,easter,and 2 weeks at summer when my gym closes

could be a form issue. If you squat more than you deadlift means you should have the strength in your legs to do so in the deadlift too. Unless maybe the quads lagg a bit.
But maybe have a check and see if you try to deadlift rather with your lower back than your legs. If so might need to sit more back before lifting the bar from the ground.

Many people execute a deadlift like a romanian deadlift and make it a lower back exercise, which limits the weight they can pull.

Just an idea :)

Intresting thought there. Perhaps I should try video record my next deadlift and upload so I get input on my form. Regarding that can I upload movies straight up here or does it have to middle land on Youtube or something like that ??

when you ask me, and surely also others it is.. yes

If you are serious about your training, serious about preventing injuries and serious about also seeing gains beyond the usual beginner-gains.. again, the answer is yes.

It really depends on your goals, but also on how much you value your body and health.

Especially the longer you are training, and the more you come to the limits of your abilities, the more taxing it is not only on your muscles, but also mainly on your central nervous system, and your ligaments and tendons. All the 3 latter have a way longer curve to adjust than muscles have.

On top of that overuse syndroms are also a reason to do so. As well as damage in the muscletissue, that sometimes didn't have time to fully recover or heal.

Just like one's mind needs a break from office work every now and then, your body needs the same from hard physical work.

Many misundertsand the concept of deload weeks, and think they are supposed to lay down everything and hang on the sofa. Or they are afraid to loose pretious gains - whilst mostly the opposite is the case and you return more fresh and stronger.

Deloads are also great for conditioning and concentrating on form and execution, by using only 50%-70% of the weight you'd usually use.

Here are some links to give you a bit more insight:

http://muscularstrength.com/article/reach-your-true-potential-while-avoiding-overtraining

https://www.youtube.com/watch?v=prnDWzUgzm8

Normally if you listen a bit to your body, especially the more advanced you become. You can actually tell when your body is burning out. The intervals can be different for each of us. Sone one might need a deload all 4 weeks whilst someone else only needs one all 2 month. Nontheless you need to give your body some rest, and rest doesn't mean hanging on the sofa.. it means do 'active' recovery.. go swim, go for a light jogg, train with 50-70 % of the weights you'd usually use all the things that bring blood into the muscles but that won't stress it and make it work heavy.

left you a reply to that on my board :)

It really depends on what your goal is! If you're looking to make your legs get bigger, then I would stick to once a week. More isnt always better especially when it comes to muscle growth. I usually split my legs when I train them. I do quads one day and then I lift hamstrings with shoulders.

If you're looking to gain strength, then yes you can hit legs hard twice a week

my goal is to build muscle,i just planned a 2nd leg day,so i can catch up to the other half of my body,i used to skip legs a few times,because i left it for the last day of the week and i became lazy

The body has an amazing ability to adapt and handle training stresses if you feed it nutritious foods and get plenty of rest.

I train legs twice a week. I do 200 total reps across 2 exercises of 100 reps each. I always squat and then add in a leg press movement (45 degree or overhead) or sometimes also front squats. Muscles need volume and time-under-tension to grow. Strength is built most effectively by heavy weights with lower reps and higher rest periods. Muscle hypertrophy needs moderate weights and volume that tax all 3 muscle fiber types.

High volume training isn't for the faint of heart and is really best for people red-fiber dominant. My MuscleGenes results showed I fit this profile. I do anywhere from 500 to 700 total reps in one 75 minute full body workout. I do 200 reps for large muscle groups, 100 reps for small muscle groups and abs and 150 reps for calves. However, I also eat a strict nutritious diet 24/7/365 and get at least 8 hours sleep each night. This has worked for me in helping me build muscle and stay strong and lean.

My advice is train your legs twice per week and try different volume levels to see how you respond. Outside of getting a musclegenes test, trial and error are the only ways to find what works best for your body.

John

i feel a good pump so far,and legs are not that sure (i believe creatine helps)
but i feel im stack to 45kg 12 reps for the last 4 leg days,i dont know if that's normal