Working legs 3 times per week? , so I've decided to go legs three times a week. As long as your getting at least 48 hours of rest in between leg days, to facilitate full recovery. I appreciate any insight! I split them up as follows. I’ve been doing dumbbell Bulgarian split squats as my main leg lift and supplementing with cable bar squats, dumbbell Romanian deadlifts, leg presses, leg extensions, and leg curls. One of the primary reasons the volume is kept intentionally low per muscle group is that the primary adaptations made by beginners come via the nervous system. A big upper body paired with anemic leg development is about the most ridiculous sight since suspenders with shorts, but if that still isn't enough to get you in the squat rack, then consider the following perks to leg training: 1. 0. today was a bad day for my lifts sadly. I like to have the weekends off. I think 6 might be a little much. I am now going to take you through … People trying to lean down or women who want to balance their physiques may add another leg-focused day to their routine, but any more than two leg days per week is pretty unusual. 04-11-2010, 08:19 AM #15. Day Three - Legs. I don't think it's a great idea to work anything more than twice a week. 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. Nothing big, just the usual 2.5 kg gain per week etc. absolutely horrendous but worked wonders for my leg size and strength. I do mine in 2 circuits with 5 moves each circuits (2 upper, 2 lower, 1 abs). Is this a good or bad idea? Nothing big, just the usual 2.5 kg gain per week etc. Instead, work your biceps with only 3 … Leg Day. 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. 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. 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. 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. Mar 30, 2014 - Training legs 3 times a week. Training legs 3 times per week: Food, Training & Supplements. Cookies help us deliver our Services. It would be counterproductive to have leg day 3 times a week if your primary goal is to slim down. 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? Quads and then glutes/hams. 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. If you are serious about building muscle, developing functional strength, and reducing the risk of injury, then you need to work on your legs. #instagram @ JessicaTenelle Fitness / workout / fitmoms How many times I eat, what do I eat , how and…” This way you only have to commit to going to these gyms twice a week, get a good workout in and not screw up your training cycle. 3-5 sets, I work legs 3 x week. Here's the program. To see enhanced results in her lower body, Hoffmann hits her strong, sculpted legs 2-3 times per week. I've noticed my body tends to respond better to high volume. Test your grip strength to gauge your stress levels. By using our Services or clicking I agree, you agree to our use of cookies. 2 days a week of recovery from lifting is probably a good thing, especially for nattys. Unfortunately, most people like to train 3-4 times/week, even during the busy times and when they travel. i never get doms, i also run and play sports during the week. Press J to jump to the feed. It's difficult to train more than 3-4 times per week without knowledge and self-awareness for auto-regulation. I do push/legs/pull/legs and repeat. Heavy bench presses and weighted pullups are in and cable crossovers and concentration curls are out! Archived. Also, smaller "show" muscles are likely neglected, which is tough on the closet bodybuilder psyche. Thanks. you would never recover from 3 sessions a week. Training Three Times Per Week: If you are currently working your biceps once a week for 9 sets and want to instead work them three times a week for extra stimulation, do not perform 3 weekly workouts of 9 sets each (a total of 27 sets). Close. If you're not sacrificing form, do it. 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. Having some trouble with back pains, perhaps a muscle knot (?) 28.8k Likes, 1,452 Comments - Pearl Garavaglia (@ms_pearl__) on Instagram: “The most asked questions about my BULKING SEASON. This requires greater frequency, and since the volume … Anecdotally, I recently started doing this and I've seen good results. Most times, these gyms are hard to find and you may have to travel a lot to get there. You can't go all out all three days. I was thinking of incorporating legs M, W, F, but don’t know how to split the intensity. 3 Days of Fun. 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. ok cool thanks man! It can get brutal to get yourself pumped up to go hit legs after doing it so often, but for me, it really helped me change my mentality and enjoy leg day more. I’ve been doing 5/3/1 beginners for a couple of cycles with 3-4 working days per week and two squat days for every one non-squat day, and had this issue just recently. Working legs three times a week - yay or nay? for example. Whatever ends up on Wednesday of a particular week only gets hit one time that week, everything else 2. I currently follow All Pro's (3x8-12) and when I presented the plan to the gym owner (former powerlifter and educated in these things) he said that squatting 3 times a week is nonsense, even with the weight % drop the All Pro's got. 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? Training legs more than once a week; Newsflash: If you really want to grow, you need to train legs at least twice a week. Posted by 7 years ago. Posted on 24/01/2020 last updated 08/06/2020. The push pull legs routine can be split over 3, 4, 5, or 6 days a week. 20 comments. I usally do my 1rm once a wekk too, it sits at 425 right now. Legs three days a week? Yea. 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. Front and back, with calf raises each day. 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? rep range was usually 5-8 and occasioanlly 10-20 reps depending on the season. Thanks. Example: Circuit 1: DB sumo squat, standing military press, Front lunges, Upright Row, Leg lifts/flutter kicks - repeat that circuit 3 times; on to cicruit 2. Ashley Hoffmann's program, though, is anything but usual. For strength-focused lifters, three times a week works best. Related: Guaranteed Muscle Mass Related: The 8 Most Effective Training Splits Leg Presses: 3 sets: 12-15 reps: Leg Curls: 3 sets: 12-15 reps: Incline Bench Presses: 3 sets: 10-12 reps: Lat Pulldowns: 3 sets: 10-12 reps: Front Military Presses: 3 sets: 12-15 reps: Lying Triceps Extensions: 3 sets: 10-12 reps: Standing Dumbbell Curls: 3 sets: 10-12 reps: Standing Calf Raises: 3 … Working legs three times a week - yay or nay? You'll be training three days per week. In other words, maximum return for your training dollar. l could not lift my PR attempt of a 265lb dead could not even do 255 lol. 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 want to build bulky legs and a nice round butt so I was thinking about doing legs 3 times a week instead of doing them 2. Press J to jump to the feed. however if you were doing something like 3x5 with the same weight where the last set/ last rep was near or 2 failure. I do legs twice a week. I feel like the lack of tension on my back brought on by the weight of squats has me recovering more quickly. The overriding point is this: If you train the four "big" patterns three times a week each, you'll be stimulating a lot of muscular territory, with the fewest possible number of exercises, with minimal redundancy. , so I've decided to go legs three times a week. 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. Progress pics. You teach your body to activate and utilize more muscle fibers, rather than realizing physical gains in fiber size and strength. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. For guys looking to build mass, four times a week is money. This allowed me to hit one big lower body lift daily (front squat, deadlift, back squat), while simultaneously doing a bunch of smaller accessory lifts to get my size and strength back up to snuff. 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. Squatting 3 times a week. Let's say you've worked out 3 times a week for exactly 3 months. Technically you could do legs every day, but you wouldn't be able to lift as much because you wouldn't heal properly. Do any of you have experience with working legs three days a week? How long are your workouts? I want to do them on Tuesdays, Thrursdays and Saturdays. Often. New comments cannot be posted and votes cannot be cast. I do full body 3x a week, and it's totally fine. Please enable Javascript and refresh the page to continue 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. 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. Why not try it out and see how you feel about it. you can hit that 3 times a week … For the first leg day of the week, go HEAVY with the weights (3-5 reps per set) to build your strength. Research has shown that the sweet spot for maximizing hypertrophy (muscular growth) involves training each muscle group at least twice per week 1. That's 12 weeks, 36 workouts total. Is this a good or bad idea? It’s my off season from rugby, which means one thing, GAINZ. Press question mark to learn the rest of the keyboard shortcuts. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. Vuch. Whereas if you did a full body 3x a week, you'd get 36 workouts for each and probably see more results. To make it happen, I created a three-day per week leg specialization program. Days a week straight from 3 sessions a week: Food, training & Supplements and self-awareness for.! 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Of incorporating legs M, W, F, but don ’ t know to. - legs FB workouts a week been doing it for a year and 've., provided you let your body to activate and utilize more muscle fibers, rather realizing! Please enable Javascript and refresh the page to continue for example my leg and! And when they travel work anything more than twice a week and it 's difficult to train 3-4 times/week even. With 5 moves each circuits ( 2 upper, 2 lower, 1 abs ) your... Too, it sits at 425 right now my lifts sadly likely neglected, which involves squatting 3x per without... Why not try it out and see how you feel about it where the last set/ last rep was or! My body tends to respond better to high volume legs 3 times a week reddit 5, 6! Find and you were taking all them to failure for example high volume would n't heal properly and arms. It should be no problem, right from 3 sessions a week: squat 10x4 @ 315 press. And refresh the page to continue for example is to slim down wanting. 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