Leg day 3 times a week reddit Is that enough for replace the leg days ? Get the Reddit app Scan this QR code to download the app now. 5 hrs ~ 2 hrs. I train legs two times per week, 6 sets per muscle group each workout for 12 total sets per week. Or check it out in the app stores A push/pull/legs or other type of 3-day splits are "ABC" format and usually for those the week plan looks like: ABC-ABC or ABCABC- Been working out for more than 20 years now with a full body workout for three times per week. Bro splits work, but when they work it's usually because they have you in the gym 5-7 days per week. Bulging quads, meaty hams and a perfectly sculpted ass isn't just a ticket to the gay parade. Calf Press on Leg Press Machine 3 x 12/10/8 Cable Crunch 3 x 12/10/8 Day 2: Barbell Deadlift 3 x 5 Dumbbell Standing Press 3 x 5 Pull Ups 3 x 5 Dumbbell Incline Bench Press 3 x 12/10/8 Cable Seated Row 3 x 12/10/8 Bulgarian Split Squat 3 x 12/10/8 Dip 3 x 12/10/8 Calf Press On Leg Press 3 x 12/10/8 Nothing special. On this day, I do: Squats. The first time I had a full week of baby deer legs after. I try to avoid Work quads and hams both days. especially if you do mostly compound exercises. i. Get the Reddit app Scan this QR code to download the app now To structure a workout routine focusing more on your legs and glutes while maintaining adequate recovery time, aim to train your legs 3-4 times a week with a mix of heavy lifting, moderate intensity workouts, and active recovery sessions. 3 day split: Chest-back, shoulders-back, legs-arms; next week I switch it up, chest-shoulders, back-arms, legs-shoulders; I do 3 day cause I’m too busy in the rest of my life. But take that with a grain of salt though, as I spent a decent amount to time building my legs to a size I liked by hitting them multiple times a week. Every workout, I warm up for 10 mins, then work out a different muscle group each 2: app. With this Popularity of full body training contributed to reduction in rest times. The reason people train different body parts on different days is not because you can’t train your whole body in one day. My routine has been extensions, squats, sit down squats with dumbbells, squats with a medicine ball, deadlifts, and 20 minutes on an elliptical spread out in the beginning, middle, and end of my day. Or check it out in the app stores Hit leg day at least twice a week if there needs to be drastic changes in strength or body composition. Week 1 - extremely hard, lots of volume and intensity, yo absolute failure to where you get doms no matter how trained you are and can barely walk the next day, think Tom Platz esque week 2 - Heavy, lower reps. My shoulders and traps have exploded from the extra volume which is nice and my bench is feeling much stronger. Start with hams one day and quads the other day Start with 5 sets of leg extensions for time before you squat. I'd also like to train all parts of my legs, and I am quite ignorant about what parts of the legs sprinting trains besides the quads. I'm gonna take it very serious this year. bite sized workouts Get the Reddit app Scan this QR code to download the app now. 3 days a week is fine and An example workout for a 3 day week routine i use is the below. Like do just one three day ppl the first week, one the second week, now you're getting into it, maybe 1 and a half the third week and one and the other half the fourth I like to have the weekends off. I think 6 might be a little much. 12 Full body workouts include the 4 day workout split program that is also effective for hypertrophy, but this program trains the legs once in a 4 day cycle. Or check it out in the app stores So he did squat two times a week for years as he worked his way up into his bbilding shape: "Yes, I’d say I followed this program for about four or five years – from age 17 to about 21 or 22. Was in the high 130s (kilograms, so 300-315 for you Yanks) most of my late 20s. true. Reddit ip/device bans these days Reply reply more reply More Whenever I see someone mention they go to the gym 2 or 3 times a week, there are usually responses telling them to go more. Still to this day leg presses get me lightheaded and are the worst I'm in my 30s now and have been primarily rock climbing for the past four or five years, so at the moment my routine is climbing 3-4 times a week, running 3 times a week, and yoga at home five times a week. I just started browsing Reddit today but I'm I think I did it once before but I was powerlifting 4 days a week ( 1. I'm going to get downvotes for this but you cant actually train hard and really push for progress 6 times a week and properly recover to do it all again the next week as a natural Day 1: chest/shoulders Day 2: back/biceps Day 3: Legs Day 4: arms Day 5: full body This is what works for me. here we get 3 days off for each muscle group as far as weight lifting goes and we time the leg day with the 2nd Run day, so you come back to the 1st run day with fresh legs Get the Reddit app Scan this QR code to download the app now. Like 5x5, sheiko, dietmar etc. I'm currently benching 3 times a week because I recently broke my ankle so I can't achieve a leg day. Then I got burnt out and realized how much better 3x a week, 4th day leg day Get the Reddit app Scan this QR code to download the app now. I did not initially notice any difference but once I started mixing it into my protein shakes my fatigue dropped about 30 percent and PRs are triple of what they were. It actually feels gentler on my joints given the variety of exercises in a session. BUT on week 4, when you get back to endurance, you are NOT doing the same routine. Focus on compound lifts and progressively overload. You'll see most fullbody programs is three times a week. Leg Routine consists of what your usual leg day would, starting with squats, most likely 5 sets, 4 sets lunges and then followed by isolating exercises. I think I need to rethink strength training and focus more on the legs and do upper body Well no, after day 3, I go right back to day 1. Lol you make it sound like its almost nothing. The general consensus is at least 2x per week, 10-20 sets per muscle group per week (split between each training session so 10 sets would = 5 sets done twice per week, etc), training somewhere between 4-0 reps shy of failure. 2-3 times a week and you will adjust to it. I think that would be a solid maintenance plan for a larger/more well trained lifter (my quads are just 23”) Squat, leg curl, leg extension 1x a week. That even if going to absolute failure Training legs three times a week is generally manageable, but it might be advisable to reduce the frequency to twice a week if symptoms of DOMS persist. I've been doing it for the past 6 months and have put on size and strength. As a total beginner I started with a split that involved leg day once a week, and the DOMS was real. Just make sure you leave at least a day off between sessions. Then off to shoulders same thing 3sets of heavy and 3 light. But then sometimes I also want to focus on cardio / get busy so I do full body 3 times a week and run or swim 3 or 4 times It's fine as long as you don't work the same parts on consecutive days. Illustrious_time i workout 5-6 times a week. That would be: Push + Legs ( first half of the previous leg day 1 ) Pull Legs ( complete leg day 2 ) Push Pull + Legs ( second half of the previous leg day 1 ) Do leg day more frequently. So for the past few months in addition to my runs, I have been lifting 3-4 times a week and doing power yoga 1-2 a week. If in the gym, I would do low weight high rep ranges. 3+/week starts to get dicey and I fatigue too quickly in a block, which I hate. I don't lift very heavy. Even if i'm doing a chest/back focused session, I always try to find a way to fit legs into it. I do upper/lower as much as I can each week. This has happened three times. Monday The once a week thing probably comes from 5 day body split routines, where people do an arm day, chest day, leg day, back day, etc. A 3-day split with a focus on the upper body while still getting in a solid lower body workout once a week can be effective for achieving your goals. One I found I'm able to move more weight by doing this and my legs aren't tired/soar for my evening run. I do light calves or leg raises every day (everyday is leg day) but one day a week I go hard. You'd progress a bit faster training twice a week, but it's not a race. As far as controlling your body fat, your diet is the most important part. Chest and biceps day 1, triceps and back day 2, shoulders and legs day 3. By this time I'm pretty tired so rest for like 10 minutes. The first time might suck but after the second session you should be right as rain. Yes the workout takes a litlle longer, but 6 times a week is just too much for me, and i dont want to work out in the weekends I do legs 3 times a week. I am trying to start hitting legs twice a week now. Should i just do one day chest tris, one day back, one day legs and another shoulder traps abs? A little lost Can i get advice from your own experiences and routines? thank you. Im trying to eat a lot of calories (high protein) during the week, and have whey protein after lifting on my training days. I workout 5 days a week- Tuesday, Wednesday, Friday- Sunday. Sometimes I throw in a drop set to get a good burn. If you only go 3 times a week and you happen to miss a workout it throws the whole schedule off. Get the Reddit app Scan this QR code to download the app now. I was thinking of just adding leg day to the third and have 3 a week but idk if that’s too much. 3 sets of 7-10, @ 140 lbs Calf Raises. The misconception that it is If you can only do 3 days per week, it's better to do a full body routine each time so you can hit everything multiple times. Monday - Lower Body Tuesday - Upper Body Wednesday - Run. Day 5: legs 3x8 squat or seated leg press (prefer squat) 3x8 calf raises 3 sets tibia raises to failure 3x10 leg curl 3x10 leg press 1-3x8 Bulgarian split squats depending on time/energy Day 6: boxing workout Day 7: active rest (go for a 2-3 mile walk outside) Currently on a PPL for Beginner split. But many people only work out once a week. Pretty much what people have been saying. So I do Chest/Back, Legs and Shoulder/Arms then have 2 days rest to fully recover. I know im replying very very late but thanks in advance Right now I’m hitting legs twice a week for vertical, but I’m hitting plyometrics 3 times with 2 on the same day as the lifts and one on its own. But it's been 2 months since I worked squats into my routine and If i do a proper squat workout, it takes 3 days until I regain full leg function. Or check it out in the app stores The split is basically 3 day split- Back and Legs, Chest and Shoulders, and arms. A simple block linear progression scheme could have you 3/4/5x10 reps for weeks 1/2/3, then move on and do 3/4/5x8, for weeks 4/5/6, and then 3/4/5x5, for the next three weeks, etc then work up to a new 1 rep for each lift, recalc next cycle weights, and deload for a week or so. i gym 3-4 times a week. For me even old style 4 days a week weightlifting split that works a muscle group extra heavy only once a week was way better than a full body 3 times a week. Reddit is funny. One Important note: If youre doing push mon, pull tue and legs and arms Weds, are your arms going to be recovered sufficiently after mon/Tues, or for Thurs push day? Alternating can work (push mon, pull tue, legs/tri wed, pull thur, push fri, legs/bi sat). I'm still able to increase weight on all lifts on leg day even though I only do it once a week, but the DOMS is worse than upper body lifts, but that's understandable and something I'm fine with. Sort by: (so hitting bicep heavy here) Tuesday is Leg day and some abs Wednesday is Chest and Tris (heavy tricep here. Me personally I found I had a lot of success doing canditos Str programme which was 2x a week squat and dl on same I’ve been doing a modified version of the Reddit PPL for 3 months now (after a year of full-body three times a week). U fortunately due to lack of equipment I'm stick on those 3 exercises. Working out 'arms' is a complete waste of your time. Only in week 3 so will see how effective it is, but it’s definitely enjoyable. A hike, a yoga class, anything that got blood flowing to my legs. I do the leg press machine for 3 sets of heavy since it hits almost every leg muscle, and calf raises for 3 sets as well. 3 sets of 7-10, @ 215 lbs I am making gains, though I feel like this isn't enough. 3-4 sets laying leg curl, same as above. I do ppl 4 times a week What i do is i do a bit of the leg day on my push day, and the other part of leg day on my pull day. Leg curls 3 sets. Or check it out in the app stores How smart is it to bench 3-4 times a week (every other day) and lift at ~88% for a 3x3 each day Other than doing it 4 times a week, you have to ask if you are hitting legs and back the same amount of times as well Reply reply Get the Reddit app Scan this QR code to download the app now. Three times a week is definitely enough for you to achieve strength training goals. I was ready to try anything by this point so I got a whiteboard and committed to stretching at least 3 times a day for 6 weeks. This is the program I used and am still on- Hypertrophy Specific Training. I can workout every day, unless say it's day 1 again and my chest is still sore, I'll take that day off and then do day 1 the next day. Every Person needs a different time for regeneration, guess it depends on several factors, mine is around 72 hours. If you’re a beginner, start with an hour or two of leg workouts a day first, then you can eventually add more hours later on once your body gets used to the I am wondering if doing a couple of the “easier” leg exercises on another day of the week could be a good compromise - allows me to keep some frequency up but avoids the When I do 2 leg days a week, no matter if standalone split, or as part of a full body program, it really effects my running performance. You probably will see quicker results by doing so, and the legs would get their workout more often - In an attempt to bring my legs up I gave 3 times a week leg training a go. Also I only do the big 3 lifts once a week to avoid over training. Love them 5: Only alternating exercises where the one exercise doesn't require anything but dumbbells (due to being in quite a busy gym, where taking two racks/benches is a no-go) When you're that fat every day is leg day Can confirm. Squats especially are punishing for me. I hit lower body twice per week and upper body 3 times. I would need to workout 6 times a week but then that cuts my rest days into one rest day. Legs B Deadlift 3x4-8 Leg Press 3x6-10 Seated Leg Curls 3x8-12 Machine Hack Squats 3x8-12 Standing Calf Raises 3x4-8 Seated Calf Raises 3x12-15 Ab work *all exercises are ramped starting at 80% of top working weight *only last set taken to failure *de-load week whenever I feel I need it (about every fourth week) That's one way I've come up with motivating myself for leg day is that when leg day comes around, the next time I work out, it is going to be leg day. Didn't help much at first because I didn't walk much but once I got back into walking a lot I wound up developing a lot of leg strength. My first leg day is more hamstring focused with a smidge of glutes, my second “leg” day of the week is glute focused, and then my last is glute/quads. I’ve even done 5 day splits on 3 days week. I’ve been applying product for almost a year now 3 times a week and twice after leg day. 5-2 hour sessions) climbing 3 times a week ( 2-4) hours , riding upwards of 60-100 miles a week on the bike all while doing 45 hour weeks of foundation repair which is one of the 3-4 months ago I started hitting the gym 3 times per week. The science has been abundantly clear regarding the importance of frequency. Anyways I do actúally train triceps on pull day and lats+traps on leg day, by using PPL I mean I do the compunds like that. Later realized I should probably do something like 5x5 as a beginner. 3 sets of 8-15, @ 65 lbs Leg Press. Be mindful of recovery. I personally train legs twice a week and I rarely feel sore. With the right program choice, you can do a 6 day a week routine. love it and see huge progress once I got consistent and Friday: legs With 20 minutes of intense cardio after the weights 2 or 3 times per week. Instead, if you do 3 x Full body, you are hitting all muscle groups three times a week. AKA, if you started with bench press last week flat, now you do decline dumbells or somethig different. Will this show improvements and could/should I squat three times a week? What thats mean is instead of doing something like MWF every week, I do Monday/Wednesday/Friday the first week then Sunday/TuesdayThursday/Saturday the next week. When you repeat this you hit each area two times per week, but are in the gym 6 days. Monday, Wednesday and Saturday quads and calves 4 weeks. I had a hard time adding leg days into my weight-lifting plan because I only lift 3 times a week. No. 5X a week frequency which I think is going to work better for most than the option of training each muscle just once a week over 3 sessions. I just ran my first 50km (hurray). Get the Reddit app Scan this QR code to download the app now Do everything (full body) three times a week, focusing on lots of compound exercises. With a 3 day a week workout schedule I would try to hit all major muscle groups this way they get stimulated every other day versus once a week. I don't like doing shoulders on pull day or leg day because I like to do a lot of volume for shoulders. Friday Leg day - Squats, leg press, calf raises, some cardio, leg extensions, abs. These are usually programs for strength. I was thinking of picking up boxing as a hobby 3 times a week to lose fat and get a good cardio session in. Been I keep most days the same but I have modified the leg day to include cable hip induction and Bulgarian single leg lunge. Or check it out in the app stores Can I do arms 3 times a week along with my full body, Monday/wed/Friday Share Add a Comment. Usually people do PPL 2 These days were finding more and more studies that support 3+ times/week frequencies for optimal muscle development in trained lifters. The progression might be slower but this is a long term solution that could work great for you. But the otherside, I love walking arround 5km once a month and 750m every going to workout park (3-5 times per week). Whatever ends up on Wednesday of a particular week only gets hit one time that week, everything else 2. , week 1; bench press 'x' weight for 3 sets of 6. Having some trouble with back pains, perhaps a muscle knot (?) , so I've decided to go legs three times a week. Or check it out in the app stores The argument is whether it's more efficient to do full body 3 times a week or ppl or another bro split 1x a week. Benching and pressing both use the triceps and front delts, presses and deadlifts use the traps, deadlifts and squats use the quads, rows and chinups use the lats, etc. I feel a bit more tired cycling the next day, but nothing I can't handle, unless it's a 100km+ weekend ride. Consider 2 heavy days, with low reps and higher weights and 1 day of higher reps and lower weights. if it gets hard to conflict your speed work and legs day, left legs the day before speed work. So I work out with a 3 day PPL. You can pick assistance that has you using your chest, delts and triceps 4 x a week. As long as each muscle group has time to recover, you'd be fine. I work the negative heavy here and work very slowly. I am around 19% BF at the moment. 5 kg gain per week etc. I haven't gone that route for the sake of injury prevention but people Like Eric Helms, Alberto Nunez, and Brian Whitacre (2016 WNBF Worlds champ) have been training with 3-5x/week frequencies in recent time. I do three exercises, seated calf raise, calve raises using the leg press and standing raises using the smith machine. It’s early yet but I’m definitely noticing gains. Legs GHR 3 sets to failure. You do chest/tri, back/bi, legs. 1 hour 3 three times a week 3: No designated leg day 4: Would love to have chin ups in there. Usually I train between 4-5 times per week resulting in about 2-3 times each workout per week. I also do abs randomly depending on which day I have the most energy or I have time to go to the gym 4 times in a week I will give them a whole day. I feel really good doing 1x/week, my knees ache less, I can train sn/cj more intensely, but the progress is too slow. Update. g forearms, calves, abs Reply reply Look up reddit Push,pull,legs and that will guide you! Reply reply More replies More replies. I've modified my usual PPL routine into a more aesthetic chest/back and shoulders/arms day and I'm responding really well to it. I do 3 glute days a week, but they usually don't include more than 3 exercises that target glutes. Push day is like Chest, Tricep, shoulder, abs. I alternate what exercise I start on each session. I do a full-body workout three times a week -- I start with 10 minutes of cardio on the bike, then three circuits of weights, with each circuit consisting of chest, back, triceps, biceps, shoulders, and lats. I'd just run a full body and run 3 times a week if you want more of a hypertrophy routine I'd do upper - lower(run) - day off - push(run) - pull - legs(run) - day off. Week 3 - Light, higher reps, slow and controlled, moderate volume Week 4 - Same as week 1. 130 votes, 229 comments. For example some people do a "6 times a week" PPL program by only going 3 times a week. Look at PPL. Hack squat- 4 sets of 10 to 20 reps to failure each set. Go for 60seconds (light weight say 80-100lbs) then Hit 3-4x8 squats going heavier each set going to failure on the last set then a drop set of 20 reps. So I my idea is to train legs 3 times a week, instead of 2, incorporating two of the three Leg days in the other training days. So I do 2 a day and 6 in total. There are 5/3/1 programs that involve benching 2 x and 3 x a week. Or check it out in the app stores Instead of lifting weights on leg-day, can I just walk on the treadmill at an incline for 30 minutes, 3-5 times a week, instead ? maybe lift lightly and then do the 30 minutes incline after. The biggest changes I made were doing deadlifts on leg day (both days) and using double-progression on the heavy lifts. After the first two workouts, DOMS disappeared and never came back. I find I can usually train a little harder and not be as worried about recovery. Your body will adapt and you'll be less sore after leg days from then on. Literally 6-sets of quads, 3-sets of hamstrings a week. Reply reply This could give more time to recovery which means you probably could do 8 or 10 exercises per session if you so wish You can do a 4 day split - Lower Strength Upper Strength Rest Lower Hypertrophy Rest Upper Hypertrophy Rest You want to stick with a well rounded program. but struggle to find someone who answers what you are telling here. Going from a 3 day full body program to a 5 day bro split is a good example. I take Creatine, Multivitamins, Zinc, Omega-3, drink enough water every day, and do post-workout cardio consistently. You don't have to do it that way. However, my legs are super wobbly by the end. For ex squats and calf raises, heavy leg press at 15 reps, leg ext and leg curls, split squat and rdl on the day I dead lift. but if I can just do like 4-5 exercises in under an hour that will be no problem. Day 1 - Heavy Chest Day 2 - Heavy Legs Day 3 - Heavy Back + Shoulders Day 4 - Rest Day 5 - High Volume Chest Day 6 - High Volume Legs Day 7 - High Volume Back + Shoulders Day 8 - Rest Repeat Heavy Days: (pushing complete failure on these days (rep temp 3 neg-0 stat- 1 pos) Workout split programs are just as effective as full workout programs for muscle gains in both the upper and lower body. Currently still on 5x5 and squat 3 times a week. Nothing big, just the usual 2. Arm day, chest day, back day, delts / traps day. 2 to 3 times a week. Dropped to 4/5 throughout covid times. Everyday is leg day. Or check it out in the app stores I could have dropped down my routines but I felt that was the wrong direction and went back to 1 day a week of legs. Today I did RDL, KAS glute bridge, leg curl (doesn't target glutes as far as I know), hip Not for legs only; basically that the best hypertrophy result happens with stimulus week after week, not demolishing muscles in a short time frame. I follow a Push-Pull-Legs routine, training the same muscles twice a week. Chest/Tri, Back/Bi, Legs, is hitting those muscle groups once a week. If you're only hitting everything once per week with a 3-day PPL, you'll have to absolutely destroy yourself every workout in order to get the same amount of volume in. I have 2 legs days in a 5 day a week and 6 day a week running routine. Especially given running and riding are a lot of leg work so I may not Get the Reddit app Scan this QR code to download the app now. Pull day is like back, bicep, shoulder (different section than the first day), abs. I work out six days a week with one rest day. 2 days a week of recovery from lifting is probably a good thing, especially for nattys. Exams or not. Many of the world's best powerlifters and old-school bodybuilders worked out three times a week. Nowadays, being 30, I'm at 3/4 times a week. everyday as in every workout day. So I do weight training 3 times a week and other 3 days playing soccer for about 1. Maybe an RDL if I’m feeling good (not an easy exercise but I like doing them). I don't think over training is a concern unless you're injured. If you don't have enough time to get that volume in a single session, I would suggest try adding a second day of legs, or add some sort of leg work during your other days. There’s a lot that’s up to debate about this. plus a good bit of volume on the dedicated leg day in the middle of the week, could accumulate much of the volume you’d get with 4x upper/lower. Working your upper body once a week while working your lower body three times a week will probably net suboptimal results if aesthetics are your ultimate goal. Legs would feel like cinderblocks and I had no zap in my legs for faster running. I generally will make sure I get three leg days in a week (at least 48 hours in between my leg days) and if I can’t make it to the gym for upper body-I do home stuff. Same workout 3 times a week? Beginner lifter here! I’m currently doing a three day workout consisting of: Bench press 3x8 Dumbbell tricep extension 3x8 Dumbbell lateral raises 3x10 Barbell seated shoulder press 3x8 Barbell bent over rows 3x8 so my legs are often too sore to do a leg day. If you squat 350kg and need 10 days to recover, then training full body three times a week isn't for you. Last 3 weeks I started training with a personal trainer. im in bed contemplating if I want to workout because i'm not in the mood. I have made great gains, and now changed the rep range to all be 5x5 on the heavy compound lifts. One leg day can focus on compound movements while the second leg day can focus on unilateral exercises. It consists of 3 supersets of antagonist movements (pull-push or core-legs) repeated 3 times: Monday & Friday: Warmup (stretching and warming up my back, wrists, biceps, shoulders, legs + 5 min non stop jumping rope Few years ago I was reading in books about that 5-7 days rest time that muscle groups need before the next work out. Less Volume. Check out StrongLifts. For my upper body day, I look for a workout with push AND pull exercises. This suggests that the training volume may be too high. upper lower strength days then push pull legs hypertrophy while still running 3 times a week and leaving adequate recovery time in between and no probs. If you are coming back from a break or are new to training, jumping into a 6 day a week split is unnecessary. While overall volume of training for your upper-body will be low, Leg day 3: This day we will finish with a traditional hypertrophy session to ensure that we hit 1 leg day, one “half” leg day. Or check it out in the app stores I only strength train 3 times a week and do Pilates on the days I don't pick up weights. 2 to RIR of 1 and last to failure. My leg day isn't a pure leg day, I only do squats and lunges along with some pull ups and shoulders. I usually do the same chest, legs and back workouts twice a week. I do it on Monday - Wednesday - Friday (so 1 day of rest in between each workout - and on Sunday I try to do some skills workout). Abs every day. The thing is that I already do running as cardio 3-4 times/week, and I am not an advanced runner, so I am worried that adding sprints between the cardio days will lead to not enough rest for my legs. Then for legs I only hit 2 machines. Day 1: Hack squats 25/3, seated leg curls 35/3, bulgarian split squats 30/3, glute-focused hyperextensions 30/3 Day 2: Lying leg curls 40/3, leg press 30/3, RDLs 25/3, leg Twice a week is golden for me. I'd much rather hit the gym 30 mins every day than 2 hours three or four times a week. Should i do for example 3 sets squats, 3 sets leg extensions, 3 seated hamstring and 3 laying hamstring? Performed on wednesdays and sundays. I did about 5/6 times a week for 5 years. I’m wondering if I keep training the way that I have been, if it will hinder my muscle growth. Or check it out in the app stores Day 2: Stiff Leg Deadlift, 3 sets (these absolutely roast my hammies) Smith Machine Back Squat, 3-4 sets 2-3 times per week (depends on my I’ve skipped the fuck out of my 2nd leg day pretty regularly like an idiot and they’ve still grown 1” in like 5-months. It's important to build strength and stability in your lower body and core. Right now I run 3-4 days a week and do whole body strength workouts 3 days a week. My split is push, pull, shoulders, legs. I always try to leave tired. But this is different exercises targeting different muscle groups. 2-3 sets single leg curl 2-3 sets adductor 2-3 sets walking lunges That's my typical routine, but as everything I go by feel. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110 Romanians. AFAIK, it takes 24-48 of rest/recovery time for most muscles, so it’s not ideal to work each muscle out more than 2-3 times a week anyway. Also try to follow a program as I eventually hit a wall and switch back to 3/week full body for gains on main lifts. My legs may still be a bit sore from Monday but this has yet to impact the run. On Deep Water, squatting once every two weeks worked well. RR is 3 times/week because it's a full-body routine. My schedule is below, with notes on how the running impacts my weightlifting. I sprinkle abs and legs at the end of workouts. The only difference is the volume, which is the main factor people look at for muscular growth. As long as the lifts go up you’re fine. I am only able to work out 5 days a week, so do Push and Pull both twice, but Legs once. Most people doing bro splits hit muscles multiple times a week anyway. e. remember muscles grow when you rest not while your in the gym. So even if I skip today it will just be leg day tomorrow and I will have lost a workout day this week. Id you do do that, it would be cool to see you write a write-up about it on Reddit. So my serious leg day was once a week, but I made sure to get my legs involved other days of the week to Whats The Best Time Window for Intermittent Fasting? Healthy Eating For this routine, we will be working out five days per week: three lower-body days and two upper-body days. I wouldn't recommend going for 6 days a week straight from 3 either. Say you go with push/pull one day and then legs training each First of all, my leg day is once a week. In terms of your workout split, your upper body days seem to be well-balanced and include a good mix of compound and isolation exercises. My legs also grow much easier compared to the rest of my body so a dedicated leg day is I love to work a muscle group twice or even 3 times a week. I Working out legs 3 times a week isn’t too much and it’s safe. I only do it this way because I don't seem to have enough time to fit in everything I want to do at the gym, so instead of having a designated leg day, it's the only one I find easy to spread across a few days As of two months ago, train them 2-3 times a week depending on their recovery. That being said if you can consistently hit the gym 3 days a week it can absolutely build muscle. Day 1 - Chest/Back, Day 2 - Legs, Day 3 - Shoulders Day 3: Legs Day 4: Arms + accessory e. I also do I have tried 6 day Reddit PPL, GZCLP, J&T 2. Is this a good or bad idea? Another advantage to the A/B 3 days a week training system is that you're training each muscle with a 1. Thoughts/Advice? hmm i was being too vague. You might want to try changing your traning program to whole body workouts 3 times a week. I do legs 1 to 2 times a week depending on the day and kind of week it is. I just finished legs days like 10 mins ago and honestly was not even feeling like hitting the gym today but i just went anyway and did 4 sets leg press, 4 sets leg extension, 4 ham curls and 4 calf raises and i dipped in 40 mins🤣 sometimes i cant stand legs day but i hit it anyways. I've been hitting legs 3 times a Full Body. Whether or not you can do higher or lower intensity depends on your running program. So, I’ve just picked workouts for muscle groups I bulked up and was hitting the gym 4 days a week in an upper/lower body split. I've got shoulder issues so I largely have to plan around those. High frequency training has been proved to give the best result. On the other hand, im Get the Reddit app Scan this QR code to download the app now. Like others said: Full body workout 3 times a week. i have not gitgud enough for 7 days a week holy shit. You can adjust things to however your schedule allows and whatever amount of time you can do. Lmao this is perfect timing because i have adjusted my program the past 6 months to run pplpp also. Decline Crunches 3 × 10-20 + Leg Curls 3 × 8-12 Day 2 Deficit DLs 3 I want to increase my squat weight and gain muscle mass. EspacioBlanq • I had good success doing a full body workout with just two sets of legs a day twice a week + full body conditioning involving leg work twice a week. 20 votes, 18 comments. I workout 7 days a week, hitting each muscle group 2-3 times per week. then 4x10 leg press or hack squats after. The other question I have is if I should hoop before hitting legs or after. 2 sets leg press aiming for 20 reps, rest pausing the 2nd set. 5 sets hack squats going from 30 reps down to ~8. Do legs 2-3 times a week. I workout Monday night, Wed nite and Sat morning providing 48,60,60 rest hours respectively between workouts. At once every two week you haven’t had time to get used to it. Or check it out in the app stores But yeah doing push-pull 3 times a week each (so basically 6 days of direct upper body training) can definitely start to take a toll on the joints. If you can recover without regression, do it! By switching to full body I'm hitting 5 times a week but doing 1 or 2 leg lifts per day. My rest days usually involve yoga or a walk, otherwise I can't sleep. It is because they are working out more than you and need ample rest time between sessions for full muscle recovery, or because they chest/leg workout wears them out so much that they couldn’t effectively train the other muscles in the same day because Even if light legs wasn’t actually leg exercises it helped. If I am still feeling overtrained or progress wasn’t impressive I will rotate in 6-12 weeks of 3/week Olympic/strongman training. I'd just do a simple 3 day per week push/pull/leg split. Although, as the others said, if you're just getting bored then doing RR and adding cardio on off days might be a better plan, depending on your current fitness level and needs. 0 I've been doing the 3 day "free 3 times a week full body hypertrophy program" that Natural Hypertrophy put together (that's the title on YouTube. I find it hard to maintain a lower HR the day after lifting legs so I'll program in a I do Legs on Tuesday, Push on Thursday, Pull on Saturday. I also don't want to overtrain my legs because soccer uses a lot of leg muscle. 3 days a weeks is definitely not enough for maximum results. I figure between my long runs and power yoga, which is basically just lunges, I don't really need to do another day of legs. If your legs aren't sore and fatigued then yes it's fine to work them out 3 times a week. Squats- I work my way up to heavy set of 5 or less then one to two drop down sets of 6 to 8 to 1 RIR. Noticed that my leg day would nearly ruin the whole week of running. But the leg days is very exhausting and my mental about this routine is not enough, it's feel like boring routine for me. I saw the benefit after two or Currently I like to do cardio 3 to 4 times a week and lift 4 times a week. Is this bad? I have been doing this for the past 3 months. 3-5 times a week and that will get you right Get the Reddit app Scan this QR code to download the app now I’ve heard squatting 3 times a week grows legs but is it possible to squat every day and not break myself while growing legs? Discussion Share Add a Comment. i'm 3 years late too but i'm learning this now. A lot of GOOD beginner routines do 3 full body workouts per week, for example. Lower 1 Squats 6 x 3 Pause squats 4 x 8 Deadlifts 6 x 3 Stiff leg deadlifts 4 x 8 Lower 2 Squats 6 x 3 Front squats 3 x 8 - 12 Stiff Running a lot means you need leg day more as well. But I wonder if doing legs every other day isn't enough time for recovery. Training legs three times a week isn’t always excessive. At the start though the routine is as follows: 1-2 minutes rest in between sets Day 1 Warm up with rowing or walking for a 5 minutes 5 sets of 8-10 reps of squats Get the Reddit app Scan this QR code to download the app now. My advice would be to hit legs on the same day of every week, with two high intensity compound lifts, and other accessory movements like hamstring curls and leg extensions. That thing kept my legs of getting bigger. Splitting up a routine when you only workout 3 days a week means you work each body part once a week maybe twice if you're lucky. So unless I am willing to skip every single workout this week, legs will get done. If you can only get to the gym 3 times per week, you'll probably get better results from a full-body program or maybe an upper/lower split (you'd average 1. While it went well I felt like I could use some more leg strength. After a heavy leg day I cannot do another hard leg day 48 hours later. I much prefer split routines that give you 2 days rest between training same muscle group. I only have time to hit the gym three times a week, so I do a leg day, chest/tri day, and a back/bi day. While I am relatively new to the weight room I made a conscious decision: I always skip leg day. It I tended to pair unrellated muscles groups. So in a 2 week period you get a total of 7 workouts in and stead of 6. Highly recommend. for reference, im 5'7 185 have been doing this for years on and off. Don't forget that a lot of people who train 4 or 5 times a week actually train the big lifts or muscles less than in a 3 time per week approach. but I've come up with a 3 day glute For reference, my progress in 12 months doing 5x5 full body, three times a week: Squat 60kg -> 125kg Deadlift 100kg -> 140kg a rest day repeating over and over. I work at least 4-5 compounds where I push as hard as I can, and then work a few accessory exercises usually 4 to 5. . It really doesn’t matter. Going up and down stairs takes more effort than usual after leg day for me, but my soreness is minimal. Every three months, I swap it up a little bit. Tuesday upper body maintenance. By leg day, I mean a serious leg day, I usually do squats, lunges, leg curls, leg extensions, Currently I have 3 leg/glute days a week. After those 4 days, I take an off day then repeat. Or check it out in the app stores is it best to work the whole body moderately, three times a week, or one area of the body to the max, once a week? I know the best answer is to spend more time lifting, but as a full time worker, full time student, and full time Dad (the last of I squat 5x5 three times a week adding 5 pounds every workout and have seen huge gains. I admit it took longer than I thought, but I've just achieved 3x8 push ups / 8 horizontal rows, so next week I'll change to the I’m actually really enjoying it - finding the recovery times very bearable. 2 months ago, I tried to start ramping up my mileage and focus on running while lifting 3x weekly doing a push/pull/legs split. I've tweaked it a lot since the start though, so it's nowhere near what it was. And your diet is something you can do every day. Frequency of training any particular muscle group seems to matter going from 1 x week to 2 x week if optimizing hypertrophy is your goal, but probably not much beyond that. I love squatting 2 or 3 times a week, so I train full body, but my midweek session is always either a bit lighter or a lower intensity to help with recovery. Sometimes twice on a Saturday. Day 1- chest/back (big bench) Day 2- shoulders/bicep Day 3- Legs Day 4- chest/back (deadlift) Day 5- bicep/tricep Day 6- Legs I only worked shoulders and triceps once because personally I don't like over working my shoulders and my triceps get good work on other days. So having your week ULULULx is fine. I aim for rep goals over 3 sets, always training close to failure. Made a lot of strength and size gains. I've plateaued once and got over it by dropping 10% and working back beyond the plateau. The week I started to train my legs every 2-3 days, I saw difference in seize and the strength went up by 50%. I squat or deadlift first, then bench, then OHP, then my accesaries and isolation exercises. Day 3 Legs, arms Day 4 Off Day 5 Chest, back, Delts Day 6 Off I [25F] try to go to the gym about 5 days week-2 upper body days and 3 leg days. It can or should take maybe a month to work up to the 6 days a week. Lifts are done once per week and each day per week has a different focus. I like it a lot. During summer I tend to do push,pull, legs, upper, lower to get more upper body volume and spend more time outside. For the first two weeks after returning to the gym, I felt muscle soreness, which is normal after a long break. For upper day I do 3 sets, each, of the following exercises: Pullups Incline bench press Bench rows Overhead press Machine chest flyes Incline dumbbell curls Rope extensions Hey. I only stared doing PPL these last few weeks but I have been really enjoying it! But man, if you can get your mind around to appreciating just how juicy a nicely worked pair of legs are on a guy, leg day suddenly becomes the spiritual pinnacle of the week. A normal leg day, and for the half leg day, I’m talking the “easier” exercises I would do at the end of my normal leg day- leg extensions, hamstring curls. About once a week I’ll mix in a lighter day with resistance bands to focus on the stretch. If you are really hitting your legs hard, 3 times a week may be too much. 5 times per week instead of 2, but this is still an improvement). " Post workout (leg day) shots 5. Especially my quads and calves. 4 day split only 3 days a week is fine. I started adding an easy squat routine to one of these days so that I could squat on a non-leg day. add more weight if you hit those numbers. Since the first two weeks are the "build up" phase, day 15 onward you're supposed to start the "real routine", which includes all main six exercises you learned so far, three times a week while trying to add reps and changing to harder variations of each one. My legs stay well developed without gym, so I focus on the upper Not EXACTLY twice a week, but damn close. Muscles need regeneration to grow, and your body needs to recover. You can still do leg day running 4 days a week. As you advance to a proffessional level Because of time I can only work out 3 times a week. Obviously high intensity and high volume dl and squat with 90% of your max on the same day is stupid, but you could certainly do lower %s with moderate volume and intensity, and even twice or three times a week if your body allows. Sundays I rest from all exercise. Many people successfully use 3 day a week full body workouts, it's all about volume for each muscle Do any of you have experience with working legs three days a week? I was thinking of incorporating legs M, W, F, but don’t know how to split the intensity. In week 2, move up to 8 reps, then 10 reps in week 3, then increase the weight by 5-10lbs and repeat. 2-3 times per week. Last Thursday, I left because I wasn't feeling well and vomited once I reached my car. If you wanted to squat 5 days per weed you'd go from 5 sets 3 times a week to 3 sets 5 times per week lift 3 days a week - I like Jim Wendlers 5/3/1, but pick something you like. Similar to you, I try hit the gym 5-6 days a week with a 3 day program. If you squat 140kg and can recover to squat again later the same week, they are great. njrh wyjoll xuzt wjkzjqv wxzaly hboz tfb cvhzyz jzsa rkqx