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Started By
Message
I want to do legs twice a week
Posted on 8/12/18 at 11:13 am
Posted on 8/12/18 at 11:13 am
Need help deciding which exercises to do on each day.
What should I do on Monday and then Friday?
What should I do on Monday and then Friday?
8
Posted on 8/12/18 at 11:53 am to ctiger69
Squats + some extras on Monday.
On Friday do squats + some extras.
On Friday do squats + some extras.
Posted on 8/12/18 at 12:03 pm to ctiger69
Monday:
Squats
Single leg work
RDLs
Calf work
Friday:
Deadlift
Front squats
Single leg work
Calf work
Squats
Single leg work
RDLs
Calf work
Friday:
Deadlift
Front squats
Single leg work
Calf work
Posted on 8/12/18 at 12:06 pm to SmellslikeKevinBacon
quote:
Monday:
Squats
Single leg work
RDLs
Calf work
Friday:
Deadlift
Front squats
Single leg work
Calf work
Posted on 8/12/18 at 12:07 pm to Hu_Flung_Pu
Or Max effort on Monday and dynamic on Friday.
Posted on 8/12/18 at 12:34 pm to ctiger69
In high school we squatted every time we lifted. M-W-F.
Posted on 8/12/18 at 1:52 pm to ctiger69
Start your back workout with a deadlift movement.
In a typical week I do something for legs daily (I follow Cory Gregory’s workouts and he does squats everyday). Once you get used to it, doing legs more than once a week isn’t a big deal.
Monday: deadlifts and back, front squat 1RM
Tuesday: chest, front squat pause reps or bands
Wednesday: legs low bar back squat 1RM
Thursday: arms front squat
Friday: shoulders, weighted lunges, high bar back squat
Saturday: long run, bodyweight work and maybe some light squats for form only
Sunday: rest
In a typical week I do something for legs daily (I follow Cory Gregory’s workouts and he does squats everyday). Once you get used to it, doing legs more than once a week isn’t a big deal.
Monday: deadlifts and back, front squat 1RM
Tuesday: chest, front squat pause reps or bands
Wednesday: legs low bar back squat 1RM
Thursday: arms front squat
Friday: shoulders, weighted lunges, high bar back squat
Saturday: long run, bodyweight work and maybe some light squats for form only
Sunday: rest
Posted on 8/12/18 at 3:26 pm to ctiger69
quote:
want to do legs twice a week
no prob. just take my leg day i never do
Posted on 8/12/18 at 6:44 pm to ctiger69
Keep it quad dominant one day, hamstrings the other. It'll overlap some but I found recovery was adequate enough I could hit both relatively hard.
Posted on 8/13/18 at 1:24 am to lsu5803tiger
Currently I have bumped up to three times a week on legs. I was seeing good results with twice a week and thought I had the strength foundation to hit three times a week. Personally I love it, and I'm seeing the best consistent gains I've ever seen. I'm squats M and F with deadlifts on W. I also do single legs and core work each day, but those are the main compound lifts.
The only thing I'd add (and I add this in all leg threads) is make a concerted, consistent effort to stretch and work on your mobility on your off-days. I think this is beyond critical if you're trying to really commit to lifting heavy with your legs multiple times a week.
The only thing I'd add (and I add this in all leg threads) is make a concerted, consistent effort to stretch and work on your mobility on your off-days. I think this is beyond critical if you're trying to really commit to lifting heavy with your legs multiple times a week.
Posted on 8/13/18 at 1:53 am to ctiger69
Squats.
I mean, you really can’t find a better leg exercise than squats. You can throw in squat variations (front squats, pause squats, etc.) You can add accessory lifts to supplement. What are you trying to achieve?
I mean, you really can’t find a better leg exercise than squats. You can throw in squat variations (front squats, pause squats, etc.) You can add accessory lifts to supplement. What are you trying to achieve?
Posted on 8/13/18 at 9:05 pm to ctiger69
Monday and Friday
5 sets of each
Leg Extention
Leg Curls
Squats
Leg Press
Calf Raise on Leg Press
Calf Raise on Smith Machine
5 sets of each
Leg Extention
Leg Curls
Squats
Leg Press
Calf Raise on Leg Press
Calf Raise on Smith Machine
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