Legs!!

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  1. #1
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    Legs!!

    Itís time to bring up my legs . Before my 5 year lay off I had nice legs I was happy with. Out of all the muscle I lost in that time my legs suffered the most . I am going to start training them twice a week . Tuesday and again Friday . On Tuesday I plan on going balls to the wall bc on that day its just for legs . Friday is back and legs . Iím Looking for any recommendations on how to split these two days . I really need over all leg development. My quads are lean but they have no roundness to sweep .

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    Personally I've had a lot of luck hitting hams on back day(just machine curls) and then a typical leg day another day

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    Like Sam said I liked training hams on back day.
    Id do one hamstring movement on quad dominant day and one quad movement on back/hamstring day.
    so something like this.
    quad dominate day:
    leg curls 2x15-20
    hack squat 6-9,10-12
    leg press 6-9,10-12
    Bulgarian split squat or lunges 10-12,15-20
    leg extension 1x10-15 with a triple drop set

    Hamstring day
    stiff leg dead 6-9,10-12
    lying leg curl 6-9,10-12
    adductor 2x15-20
    leg extensions 2x15-20
    Last edited by Bft84; 11-04-2021 at 06:37 PM.

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    Are there ways to target specific parts of the quad by placing your feet closer or further apart on the squat or leg press ??

    And also on my second day I was thinking about doing hams and calves .

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    Iíve never Really used the ab/abductor machines . Before . Are they worth adding in ?

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    Quote Originally Posted by Capthowdy87 View Post
    Iíve never Really used the ab/abductor machines . Before . Are they worth adding in ?
    I say yes in most cases

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    Quote Originally Posted by Capthowdy87 View Post
    Are there ways to target specific parts of the quad by placing your feet closer or further apart on the squat or leg press ??

    And also on my second day I was thinking about doing hams and calves .
    Imma ruffle some feathers here but, DOR THE MOST PART, I don't think it matters too awful much. I Rx to the load/reps progressive overload ideal. Find where ur strongest and most comfortable and go. Add a set at end with super narrow feet if it makes ya feel better but don't stress over it

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    Quote Originally Posted by Capthowdy87 View Post
    Are there ways to target specific parts of the quad by placing your feet closer or further apart on the squat or leg press ??

    And also on my second day I was thinking about doing hams and calves .
    Foot position helps but, knee travel plays a part.

    Feet close and low close, toes out , with knees traveling out on the way down over your toes, you'll feel tension on the outer sweep.

    Foot position is really just going to bias the quad or the hamstring typically though.

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    I like Front Squats w Squat Shoe or lift under heels for the vastus medialis . I started using the adductor/abductor machines last yr along with more varied stances . (Mentioned above; dong Back&Hams can be useful as some exercises hit both. Iíd start with the muscle group your targeting first (when your fresh)

    Max

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    Quote Originally Posted by Capthowdy87 View Post
    Iíve never Really used the ab/abductor machines . Before . Are they worth adding in ?
    I love them. A lot of guys have underdeveloped, adductors and abductors. When you start building those areas they add a lot of size to the leg.

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    Iím going to start using it lol . Iíll try anything . Iím open to any ideas

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    I use a pull push leg split so i can hammer my legs twice a week. Itís helped me a ton

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    If you train legs twice a week it means you really arenít training legs even once a week.

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    Quote Originally Posted by CoachCabo View Post
    If you train legs twice a week it means you really arenít training legs even once a week.
    Bullshit. Just because youíre out of shape and canít doesnít mean others canít. Mark Dugdale, Jordan Peters, John Meadows RIP, Phil Hernon had lots of people do this, DC training, Layne Norton, I could go on. A ton of people do it. I do too. Iíll post my legs if you do. Post a physique pic just one current one. You wonít.

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    Hell yeah, let's have a thigh off!

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