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  • Posted On: 10-27-13, 1:37 pm (EDT) #1

    Trained Legs Today

    October 27, 2013, 1:37 pm

    All joking aside I trained with a fan today and we went hard. I train legs twice a week and really make sure they are toast both times. Without pain one cannot grow! What are your guys thoughts about training legs twice a week. Please share your results, opinion, or just some cold hard facts! Thanks everyone

  • Posted On: 10-27-13, 2:02 pm (EDT) #2

    Trained Legs Today

    October 27, 2013, 2:02 pm

    I personally feel like it is completely fine to work your legs twice a week, as long as the two days are around 48 hrs apart from each other. An of course you get enough calories to support your training 

  • Posted On: 10-27-13, 5:50 pm (EDT) #3

    Trained Legs Today

    October 27, 2013, 5:50 pm
    Posted by: OlympusIron

    All joking aside I trained with a fan today and we went hard. I train legs twice a week and really make sure they are toast both times. Without pain one cannot grow! What are your guys thoughts about training legs twice a week. Please share your results, opinion, or just some cold hard facts! Thanks everyone

    So funny,

     

    Erica and I just decided we were going to try two days a week as well.  Splitting one day more focused on quads and the other on hamstrings. :)

    so far so good!  Will have to let you know our progress after a few weeks! #HTH

  • Posted On: 10-28-13, 4:55 am (EDT) #4

    Trained Legs Today

    October 28, 2013, 4:55 am

    Depends on what you count as 'leg day'. I use a 5x5 full body routine, so there's always a (front, back or jump) squat during every routine. However, it's only one exercise per workout.

  • Posted On: 10-28-13, 12:44 pm (EDT) #5

    Trained Legs Today

    October 28, 2013, 12:44 pm

    I also train legs twice per week! I find it most effective training any muscle twice per week as well. but great job doing legs twice per week because some people dont even train them at all lol 

  • Posted On: 10-29-13, 12:24 pm (EDT) #6

    Trained Legs Today

    October 29, 2013, 12:24 pm

    I don't see myself training legs again after 48 hours lol. But this week i'm starting with a new split where legs are mostly hit twice a week. I think i start with the same approach as Scott, focussing more on quads on one day and hams on the other.

  • Posted On: 10-29-13, 10:43 pm (EDT) #7

    Trained Legs Today

    October 29, 2013, 10:43 pm

    Bobby,

     

    When I was younger, I trained legs twice a week.  Now that I am older (49) I only do them once a week.  Here is a routine I do that I have found really burns your legs out.  I can only do it once per week but you may be able to do it twice per week:

     

    It is a variation of German Volume Training (GVT).  I did this for 6 weeks:

     

    10 sets of squats at 10 reps per set supersetted with overhead leg press (not 45 degree) for 10 sets of 10 reps.  If an overhead leg press is not available, 45 degree will work or you can use the Smith Machine by lying on your back and using your legs to move the bar.  I prefer overhead leg press as you are doing 100% of the weight.  With 45 dgree leg press, it is only 70% of of the actual weight.  Rest between sets is 60 seconds.  You do a total of 200 reps in a relatively short time.  You choose a weight that is 60% of your 1RM.  I would also try to increase the weight each new workout - if I did squats with 185, I would bump it to 205 and if I did overhead leg press with 300, I would bump it up to 365, etc.  This routine would kill my legs and I would usually have some good ROMS afterwards.

     

    John

  • Posted On: 10-29-13, 10:59 pm (EDT) #8

    Trained Legs Today

    October 29, 2013, 10:59 pm
    Posted by: jmboiardi

    Bobby,

     

    When I was younger, I trained legs twice a week.  Now that I am older (49) I only do them once a week.  Here is a routine I do that I have found really burns your legs out.  I can only do it once per week but you may be able to do it twice per week:

     

    It is a variation of German Volume Training (GVT).  I did this for 6 weeks:

     

    10 sets of squats at 10 reps per set supersetted with overhead leg press (not 45 degree) for 10 sets of 10 reps.  If an overhead leg press is not available, 45 degree will work or you can use the Smith Machine by lying on your back and using your legs to move the bar.  I prefer overhead leg press as you are doing 100% of the weight.  With 45 dgree leg press, it is only 70% of of the actual weight.  Rest between sets is 60 seconds.  You do a total of 200 reps in a relatively short time.  You choose a weight that is 60% of your 1RM.  I would also try to increase the weight each new workout - if I did squats with 185, I would bump it to 205 and if I did overhead leg press with 300, I would bump it up to 365, etc.  This routine would kill my legs and I would usually have some good ROMS afterwards.

     

    John

    One clarification - the rest of 60 seconds is between complete supersets not between supersets.  You do your squats then immediately go to leg press then rest 60 seconds and repeat :-)

  • Posted On: 10-29-13, 11:38 pm (EDT) #9

    Trained Legs Today

    October 29, 2013, 11:38 pm

    I train legs once a week. I go hard and heavy every time. Can hardly walk afterward. I couldn't even think of doing legs again for at least 4 days or so. Often, I am still not at 100% at day 5.

     

    Sometimes I wonder if I'm just overtraining, but my max is moving up, my body weight is moving up, and aside from the day after legs I feel energized and healthy.

     

    I have been thinking about doing less work on leg day and doing it twice a week.....maybe.....some day.....but I love crushing them in one workout.

     

    FYI, my current leg day is squats, leg press or hack squat, leg extension, a couple exercises for hams and a couple for calves. I vary the ham and calve stuff. 45 minute workout. I focus on intensity for every rep instead of loads of sets and reps.  I go to failure almost every workout.

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