3 leg days a week reddit. Thanks for the advice.

3 leg days a week reddit Take that number twice a week, and we're looking at near 50 sets for each of those training days, and 20ish sets per week for each muscle group trained. My arms were fucked for like 10 days - couldn’t even extend them more than halfway lol. Feel free to add a leg curl or bicep curl into the mix if you like it. Especially my quads and calves. But I wonder if doing legs every other day isn't enough time for recovery. You didn’t lose anything in the 3 days. Pretty much what people have been saying. Results & muscle development wise is better than splitting my leg workout throughout the weeks. I'm doing leg day 2 days a week and still getting used to it. As a long as your trainingdays dont exceed two hours trainingtime i think training with less days a week is better. Followed by targeted leg muscles such as calves etc. Its only 5 exercises but the first two compounds are about 8 sets each at 5 reps and the last 3 exercises are around 100 reps so 5-6 sets it usually takes me. New comments cannot be posted and votes cannot be cast. These days were finding more and more studies that support 3+ times/week frequencies for optimal muscle development in trained lifters. In that sense, almost every day is leg day for me. The first time I had a full week of baby deer legs after. r/GYM A chip A close button. Update. Is this enough to make gains? I understand that legs need more time to recover from a hard workout but I would think working out the legs twice a week would be better. To start off just pick 4 exercises per muscle group. I'm currently benching 3 times a week because I recently broke my ankle so I can't achieve a leg day. For example, on any of my push, pull, or leg days, I'm getting in an average of 25 quality sets. Even if i'm doing a chest/back focused session, I always try to find a way to fit legs into it. i gym 3-4 times a week. Or my only issue is that I deadlift on pull days and squat on leg days, I hit each group 1. As a newbie you might get sore but keep in mind something simple like 5x5 squats 2x a week is more than enough to give you great results with your running Looks excessive to me. I'm no competitive bodybuilder, but it's given me the strength to do what I want (skiing) although I imagine it took me more time to get here than with a more intense program. I [25F] try to go to the gym about 5 days week-2 upper body days and 3 leg days. The only other squat variations I do are anderson squats and pause squats. I now run 4 times a week and gym 2 times a week. The plan is to do a 3 split and workout all muscle groups twice a week. But this is a 3-day full body. then 4x10 leg press or hack squats after. Do leg day more frequently. Not because I want to. Next day is hard on pull (weighted pull ups) Then I go high rep in a push/leg And so on Hi r/xxfitness!. Currently I’m running 351, 4 days a week. For reference: I'm 36 and play once a week and can fit in 1 leg day a week, but I need to do it 3-4 days before my matchday. I think 4 days upper lower is enough. I run that right now and it can vary from 3-5 days a week depending on my schedule, how I am feeling, etc. It's PPL, but because it's a 3-day per week routine, push and pull are full body. I am only able to work out 5 days a week, so do Push and Pull both twice, but Legs once. Am I really doing 3 leg days and if so, should I cut it to Advertisement Coins. Heel Elevated Back Squat – 3x6-8 C. Valheim Genshin Impact Minecraft Pokimane Halo Infinite Call of Duty: Warzone Path of Exile Hollow Knight: Silksong Escape from Tarkov Watch Dogs: While some people say to do 3x/week, it's diminishing returns compared to 2x/week - if your goal is to spend less time at the gym 2x/week/muscle is fine, and much better than 1x/week. Switched to that from PPL 6 day routine when I couldn't commit to that many days. I've done it before, but it can get draining after a couple I'd put RDL's and leg curls on the same day, probably not both, or RDL's one day and leg curls the other. Best of luck, and merry fucking Liftmas. Highly recommend. I personally have been doing upper lower just 3 times a week and is working pretty well for me. I didn’t have the abs I wanted so I just trained them more and more. Is the reason for this that deadlifts are done on non-leg day? B Day Row Pull up Facepull Squat Leg extension Abs C Day Shoulder press Incline bench Flys Leg lunges Leg curls Reverse sit-up D Day Pull down Barbell row Curls Leg press Leg extension Abs Edit to your liking, I run 10 minuets before to warmup. I have been thinking about adding one leg exercise everyday and doing the whole thing again on leg day. Maybe slower than designed but it won’t likely hurt Rest days are kind of as needed after the 2nd leg day, or the 4th arms/shoulders day, but not both. For muscles you don't really want to focus on growing like You can see excellent gains on 3 days a week and with way less volume than you are prescribing I’m sure I’m not alone in this. I'm fairly fit, but I've never really gotten into lifting weights before. The harder u train the more recovery days u need. 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. Mine grow slowly, but I definitely noticed a difference after over half a year of squatting once a week. What are your opinions about this program? Full Body #1 A. You are doing 16 sets of leg presses in one workout (hack squat, incline leg press, leg press, bar squat). But I only incline db bench 75x8. I worked out every other day and squatted every workout. Judging from one of your other comments regarding how you like the tougher I've been running reddit ppl again the last two weeks after some time off from the gym. Is it enough just doing one day training biceps, shoulders etc? I did an “arms” gauntlet one time and I had been regularly training 3-4X a week. I'm doing Thinner Leaner Stronger 3 day program which is push, pull, legs by there are hip thrusts on push day and I also add a set of squats (And also do a set of bench on leg day; I basically just want to do the 3 power moves 2x a week). I wanted to start with SL5x5 but every muscle in my body is comically weak, so until I build up enough strength, I am following the Dumbbell Stopgap Program, which is 3 days a week. After the lift, get dinner, and then head to the gym for BJJ a couple hours later, usually Monday, Tuesday, Thursday and Saturday or Sunday. Full body workout 5 times a week beginning with RPT leg press followed by hack squat. But this means that I skip 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 I do front squats once a week. Doing PPL 5. Note that a) the deadlifts on leg day are going to be much lighter than on back day so you arent doing heavy days twice in a row, and b) there is a push day between the pull and leg days to I love upper body days; not a huge fan of leg day so I have just 1 obligatory leg day a week. Conditioning and my ability to stabilize the weight become a limiting factor for me in overloading the prime movers (quads, hams, gluts) during squats. 0 coins. I don't like the thought of a leg day. It takes about 2 days for a muscle to recover from a workout, so you hit a muscle, have 2 days recovery then have 5 days of nothing when you could be hitting that muscle group again. Extolling the benefits of squats to the male form. I'm lifting to gain on a deficit and also maximise fat loss. If its a really hard leg workout then its just going to suck unless hard leg days bring you joy. A beginner's volume doesn't need to be near as much as this to progress. I struggled a little when I switch from a "brosplit" hitting one muscle group a day, and each muscle once a week, but when I adapted my gains have been much better. My joints feel like exploding. I made more gains with fullbody workouts compared to PPL. I spend about an hour or so during these workouts, and I I (21M) have been getting back into working out and need some advice. Right now I can only do a 20kg plate on each side of the barbell for hip thrusts and leg press and 105 for leg extensions, but maybe I could slowly add some more. Hey, I work out 5-6 days a week, split between 3 days of lifting/strength training and 2-3 days of running. Log In / Sign Up; Do some form of heavy leg work usually 3 times a week Reply reply The brains sees leg days as "high effort, low reward" days. Though, I'd probably put leg curls before leg press, and leg extensions before Romanian deadlifts instead of doing leg press and Romanian deadlifts on the same day. Consider 2 heavy days, with low reps and higher weights and 1 day of higher reps and lower weights. Are your legs lagging or do you build leg muscle particularly slow? If not you can just do one lower workout per week with more volume than usual. The less frequent you work on your legs per week, the more sore they'll be. I usually do a warm up first, followed by squats and dead lift. That's fine. Try barbell rowing after ramping up to a fairly heavy but non-exhaustive triple on deadlifts -- your "heavy" row weight will feel 30lbs lighter!!. I pretty much always have DOMS and while the chest and shoulder days heal up alright -- the second leg day, which is for me squat day, just feels impossible. 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. I would say if you’ve never worked out just pick any weight lifting program and you’ll see results. At once every two week you haven’t had time to get used to it. It all depends on your goal and the type of physique you’d like. I usually do one leg exercise at the beginning or end of a workout. Or check (a beginner program so not super strenuous, 3 days a week) while doing Stronglifts 5x5 (squats every not just leg day, I do a half mile warm up run. Everyday is leg day. Later realized I should probably do something like 5x5 as a beginner. Anyone have The reddit PPL, for example, has deadlifts on back day and higher rep romanian deadlifts on leg day so you would be doing some kind of deadlifts 3x a week. 12 hour shift worker. If in the gym, I would do low weight high rep ranges. 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. Even if light legs wasn’t actually leg exercises it helped. The point being that he trained legs 2 days a week, yes, but each sessions intensity would not be diminished by training volume. One day is heavy of one, lighter of the other then I switch. But by the time I get to the deadlift, my lower back is tired. Muscle gain is a long term thing. Log In / Sign Up; Advertise on Which is better to go with a 3 days per week push, pull and leg or a 4 days/week Upper and lower body workouts . Many of the non-full body routines has you working out legs once a week. - Rest periods for compound movements at least 2:30min and at least 1:30 for isolation movements. 3-5 times a week, instead ? Answered Like an incline of 15. Though tbh you'll end up with not much better results than 4 days a week imo I immediately cut down on how often I would run. 6 days a week could work if you really enjoy it, you have a lot of time for revovery (not a manual labour job or a hobby of hiking or running) and/ or you're on steroids lol. I'm no pro, but I do consider this to be one of my longest lasting hobbies, haha Sometimes I do 2 leg days, others I do three. Some programs don’t have as many ‘intense’ movements so three a week is way more doable. Squats especially are punishing for me. In my opinion you don’t need to lift 6 days a week to see results. Like 5 exercises except lunges, 1 on each day and on the Leg day the whole thing. While it went well I felt like I could use some more leg strength. Some would say 77 working sets isn't enough. If you were doing all the right things and including legs you won't have put on more than 2 pounds in muscle in 3 weeks with the majority being in your legs. Just run this PPL that was posted for 3 days a week for a 2 week cycle rather than 6 days a week and you’ll be fine. I'm 32, male, six feet tall, and 160 lbs. 4 days a week means you don't have a rest day after you workout unless you are literally alternating days and getting 4 one week and 3 the next week. So I can understand why you only want 3x a week full body. It’s okay to miss a few days just don’t make a habit of it really. I am a full time teacher, and in graduate school, and therefore cannot do more than 4 days at the gym per week. If I had knee trouble the last thing I he trained to such extremes of absolute failure. This was partly due to the recovery time needed after leg day. My legs never hurt after the first 3 weeks. If you don't want to do full body each time (I'm not a huge fan either), do an upper/lower split over 4 If you are really hitting your legs hard, 3 times a week may be too much. the body needed atleast 3-4 days just for recovery from the training itself then probably needed another week to rebuild and get stronger before going in again. E. everyday as in every workout day. Or When I started I dropped down to 3 days a week running and 3 days strength in December If I do leg day and wake up with a sore, I won't do threshold or repeats or any fast runs. After the first two workouts, DOMS disappeared and never came back Get app Get the Reddit app Log In Log in to Reddit. Some do incredibly low sets on leg day, some incredibly high on leg day. On leg day this is particularly helpful because it warms your legs up for squats and the other fun Your leg day is too intense if you can't run the day after. So I definitely think I'd have to do at least 3 sets of plyo at a time to see results. But on a 3 day a week schedule, you're hitting the same muscle with only 48 hours rest twice and only once with 72 hours rest. I will be switching to my own program possibly after I do these 8 weeks maybe I'll run it again after and do another 8 weeks, but at some point I Should I do one leg day a week if I deadlift once a week on a pull day? My schedule would be pull (deadlift day), push, off day, legs, pull (no Skip to main content. Which means that you benefit from having stable steroid levels for long period of time rather than a short spike on certain days. I found that I got less DOMS squatting every day than I did from squatting once or twice a week, and my legs grew to the point my jeans didn't fit anymore. Day 1-3 in week 1, day 4,1 and 2 in week 2, etc. Get a 3 or 4 day weekend every other week. Neutral Grip Lat Pulldown – 3x12-15 At the end of program one I'd be doing a workout of maybe 3-10 reps. I’ve been applying product for almost a year now 3 times a week and twice after leg day. I run those distances for the mental benefit not physical. My coach had me start with high intensity 3 days a week and now I’m down to something more similar to DUP with my 3 bench days The program has 3 day full body (which I was running), 4 day Upper/Lower (what we are doing now), and a 5 day body part split. I do an Upper/ Lower 4 day with a rest day in between, and my Upper days have one that is chest/ shoulder/ triceps heavy, and the other more Back/ Biceps heavy but they are full upper body I have consider led doing a PLP, rest, Legs 4 day as well. But if I were to train 6 days per week. By high-intensity I mean close to failure. Guess what? I usually do some hanging leg raises once per week, it's my only isolation work for abs. Because I believe this, I've switched from one leg day a week to one intense leg day a week and working legs at the end of every single day I go. This has done wonders for my quality of life Bare minimum leg day? Just to cut to the chase, I hate leg day with a passion. 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. Not just a set of jumps as warm up before a weight training session. - 4 days a week, Push and Pull only (Legs inside each day), this is my template: Push 1 (Monday) After running for a while I stopped and focused on getting stronger legs in the gym. I felt like I couldn't move for at least the next 2 days after peg day, and still felt stiff 3 days after. I do conventional deadlifts once a week and romanian deadlifts on another day with some other leg accessories. One or two weeks doesn't matter in the grand scheme of things, but you probably wouldn't even get more gains if you pushed through debilitating soreness The muscle that you trained will grow for 3-5 days afterwards. Log In / Sign Up; Advertise on Reddit; Shop I also came up with a 3-day full body template that is 77 working sets with 3 more sets of rear delts, 3 more sets of incline chest, 3 more sets of standing calf raises, 3 sets of OHP, hitting abs once a week. I train 4x a week weight lifting and I actually also do pole fitness 2X a week. I go with quite heavy weight in compound workout with average rep of 6 each set. I would also suggest either (1) do this on a break from heavy squats and deadlifts or (2) only do 1 or the other, and nothing else, on a given day, followed up with 1 or 2 isolation exercises the following day. I do it because I have to. Talking 200+ reps throughout 2-3 different exercises. I've never liked the whole PPL split because I never have enough energy to blast my bi's or tri's properly after heavy compound lifts on back or chest. I have since gone back to focusing on my running. Most I know already but he knows his stuff. Expand user menu Open strengths, and explosive speed. I do one day of cardio (3-5 mile run), one day of arms & shoulders (modified P90X), and one day of chest & back (also modified p90X). Depending on the focus for that day, the focus group will be what I use heavy weight for and the rest lighter in comparison. The key is to do no more volume than you would doing 2 leg days. Right now I run 3-4 days a week and do whole body strength workouts 3 days a week. I'm lifting 5 days a week, 3 of which I'm also doing 25-min HIIT cardio sessions, and every Friday a cardio day falls on leg day. Very high volume arms day using 50lb dumbbells. I do PPL 3 days a week, with 2-3 of the other days given to running and/or yoga. g I lift three times a week focusing mostly on legs. I have a question for you guys. I workout Monday night, Wed nite and Sat morning providing 48,60,60 rest hours respectively between workouts. Technically I guess I’m training 6 days a week. Expand user menu Open settings menu. I do light calves or leg raises every day (everyday is leg day) but one day a week I go hard. - Do a program that splits the work out over more days, 2x a week means each one doesn't have to such as much. Usually 3-5 minutes, and 2 minutes for leg extensions and curls. This is Is 30-40 sets of chest workouts (7-11 reps almost till failure on all) weekly too much, it does seem like too much but my chest seems to recover pretty well, I split it into 2 chest days weekly, doing 20 sets per chest day. . Whenever i do leg day, i end up sore for the next 3 days, Open menu Open navigation Go to Reddit Home. Bench day: 5/3/1, 5x10 FSL BBB sets, Assistance: Pull ups, Bulgarian split squats, Bicep curls, skull crushers, lateral raises. This helps me remain flexible and enables me to listen to my body. I think I need to rethink strength training and focus more on the legs and do upper body Coleman broke his back and finished his training session before going to the ER, he’s a training monster who would have probably trained legs 3 days a week if he could get away with it. The question is since I still feel some strain or sourness from doing the elliptical on my legs, I'm worried it will affect my leg workouts. Monday Tuesday day off Thursday Friday and enjoy weekend. Just wondering if there’s any injury risk to doing this. Pull day, Leg day: Glutes/ Hammies focused, Push day: Shoulders, Tris, Chest, Leg day: Quads/Calves , REST, Leg day: Glutes/Hammies/Calves, REST. Full body split allows for every workout to only have at most 1 hard leg exercise. 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 The program is designed to be 4 days a week (or you can do 3 also) and they are basically all leg/glute days with some shoulder/back/abs mixed in. I would include bench press/push-ups, squats, pull ups/latpulldowns, rows, and overhead press. I look forward to the upper body days and it’s easier for me to show up those days. If you are on any program and do it three days a week, it should work. My legs are back are pretty decent at a squat of 265x5 and deadlift 385x1. It is really hard to motivate myself to get to the gym on leg day and I think this will help. Now -- we've dropped weight and I'm doing near 40-50 reps on deads and squats. Currently I do leg day 3x a week, upper body 2x a week, but I quite often I don't have time to prioritize going to the gym 5 times a week so I skip one of my upper body days. So yeah depends on your goals. I would love to do it 3 days a week, but that would mean going on one of my work days. I do two leg days a week, focused on quads but I also work my glutes during this week. I will do either lower back or abs alternating each day. i cant train 6 days in a row and not even 3. Thanks for the advice. And something more stretch and non weighted ab wise on chest or back day. I do think I might have to train 4 times a week too though. Yeah, walking/running is hard after that, but I still do it (I have a 15" run after all my lifts, including leg day) if for no other reason that to get additional blood flow to those muscles. Sorry about that. Second day (Medium Intensity) Squat 4 x 5 Incline Bench Press 4 x 8 Power Shrug 3 x 8 Chin up 3 x 8 superset with Leg Raises BB curl 3 x 8 V-bar Pushdown 3 x 8-10 Dropset Machine dip Third day (High reps - Low intesity) Depends how far along you are and your build. 2-3 times a week and you will adjust to it. 25x a week is very time consuming for me. I just think a 3 day split would take too long with my partner currently. Will skipping legs affect my fat loss? Missing one leg day is still a lot better than doing some proper damage and missing 4 months worth of leg days. I did not have good progress with push/pull/legs/off repeat. 3 mph. Here is my current leg day routine: Front Squat (4x10-12) Squats (4x8-10) Romanian Deadlift (4x8-10) Leg Press (4x10-12) I started recently doing cardio 2 weeks ago. Deadlift and Squat days were as normal. I hit legs on machines and squats up to every other day and do inclined treadmill if I just went yesterday. But anyway, like I said already, don't read too many opinions, shit even ignore mine if you have a plan in your head already. View community ranking In the Top 1% of largest communities on Reddit. If no leg day I would do push pull split 4-5 days a week. I heard 4-6 sets for quads and 3-5 sets on hamstrings is best for legs so how come I see so many people doing lunges, leg Then this last Christmas 2018 I was at home on annual leave, I was surfing YouTube videos of curing leg/knee issues when I saw a random YouTube comment saying they cured their leg ache/tightness by stretching out their legs several times a day for 6 weeks. The first time might suck but after the second session you should be right as rain. 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. Program is bad as others have said, looks like a PPL 3 day per week which simply isn't enough frequency, you should be hitting each muscle group 2-3 times per week not once per week. The problem with 1 leg day is that, provided you go heavy, you will get DOMS every week, forever. Also make sure you eat enough! You might consider a push/ leg/ pull split to be honest. You want your legs to grow for those 3-5 days. I do squats, kickbacks, hip thrusts, and my other leg exercises on both days. Are you only doing legs one day per week? Leg day has always sucked for me too. thats already 1. After having neglected doing any consistent ab work in the past I started doing hanging knee raises consistently during April/May when I was running 5/3/1 and finally started to feel some muscle in my abdominals. I want to do train 6 days a week but skip legs, mainly because I love cardio and think it would interfere with my 3-4 mile runs. Lying Leg Curl – 4x10-15 B. 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. Deadlifts on Leg Day just when needed, for a boost and maintenance. In 2 weeks you'll be sore for 3 days or ready to train on that 3rd day after the exercise. My rest periods are pretty long on most compound leg exercises. One weighted ab movement on non leg days. but, less leg on that day Reply tastehbacon • Additional comment actions. You NEED NEED NEED to get your diet in check. And since youre doing all the same exercises This means your not giving yourself a rest day( ie a day where your muscles repair themselves and get bigger). 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. I do Limber 11 every day to warm up, along with I love a tough workout. One rest day between each workout, ending with a double rest day. Is that enough for replace the leg days ? It may take 5 days to recover enough to hit again when new or coming back from a break. By leg day, I mean a Day1: Glutes/ Rest / Day2: Legs/ Rest/ Day3: Glutes/ Rest/ Repeat next week with alternating glutes and legs days. If cardio is important, I'd do 2-3 days of strength days, 3-4 days of low intensity cardio for at least 45 min, and 1 day of sprinting. One day my main leg workout will be squats and another deadlifts. OHP day: 5/3/1, 5x10 FSL BBB sets, Assistance, Pull ups, Leg (I did more BSS, but goblet squats are also good), lat raises then the magic 5x5 FSL Bench. I am not an expert or world class by any stretch, but for me a 5/3/1 BBB four day a week program can work 3 days. The third day is more specific stuff like step Greetings. I see all over the internet varying takes on leg days. I started with squats, then deadlift. I used to do these big 1h 45m days but I, too, want to use my time for other pursuits. 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. I’m wondering if I keep training the way that I have been, if it will hinder my muscle growth. I have found that if I do heavy deads on Wed and heavy squats on Sat then hitting it heavy Due to some lifestyle changes, I need to switch from Upper/Lower 4 days a week to 3 days a week Full Body. You could probably get enough volume to maintain your legs currently and you could run like a push, pull, arms, legs, push, pull type of workout for like 6 weeks before changing back. My first leg day is more hamstring focused with a smidge of 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. Maybe with 2 flavors for each so lower back pull, upper back pull, chest focused push, shoulders and triceps focused push you could also do: lower/mid back pull upper back pull chest focused push arms day (biceps, triceps, forearms, maybe some shoulders) A possible solution could be replacing one of the leg days with a full arm day. Legs is mostly legs but has a Adding power cleans on leg days seem a little ambitious to me but ultimately it's up to you to test the I used to take the weekends off to recover but do I really need 2 days a week for recovery? I do 2 pull days, 2 push days and 1 leg day a week but was looking to increase my leg days to 2 times a week. Archived post. My current PPL program gets me in and out in about 1h 5m on push and pull days, just under an hour on leg days. The bigger you get, the more low intensity days you’ll likely need. Still to this day leg presses get me lightheaded and are the worst feeling. 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. My main concern with 3 day full body is that you need at least 72 hours for a muscle to recover. I've done leg days with heavy squats and heavy deadlifts I've been able to progress fairly well on all days but leg days. My numbers will never hit the max numbers that I had during this period. 4 is probably enough. If your legs aren't sore and fatigued then yes it's fine to work them out 3 times a week. A hike, a yoga class, anything that got blood flowing to my legs. at some point during the week. But I work out 6 days a week, hitting singles each day. I do the elliptical for 50 min 6 days a week. I don't want to burst your bubble but in 3 weeks you are likely seeing nothing more than some pump. I just feel out my body and focus on what I believe I’m lagging. Can I do 2 in one day still though? Or do you recommend just once a day 4 times? I just finished week 3 of a weightlifting program, and it's all new to me. So I do it out of necessity. no one can train to failure and hit the gym 4 -5 days out of the week I try to do a day of lower body and a day of upper body and repeat that for the whole week. That period is when you benefit from steroids, as they increase the protein synthesis. Lower back is always no weight. no way I have had great success with Musclehack's THT 3 day a week routine. I feel completely gassed after my first few lifts, and have already had a few weeks where I felt like I needed to skip my second day. My current leg day consists of Squats, Hip thrusts, RDL, Bulgarian split squats, Legpress (single leg) , Leg curls, Leg extensions. So instead of PPL it would be Push and Pull 6 days a week. Leg day and even core This push/pull/legs routine is a simple, yet effective workout split that hits the whole body in just 3 days a week, and helps you increase strength and build muscle. Keep lifting you’re doing awesome! I'm a bit confused on this topic. It worked well, but know I feel that having one more day off would be beneficial, psychologically speaking. The whole session took me roughly 2hours. As others are saying, I think you can do a light leg day if you are playing 3 times a week, but I wouldn't go very hard. Get app Get the Reddit app Log In Log in to Reddit. Expand user menu Open This sub in general recommends a full body routine for 3 days a week with a minimum of a day of rest in between Then I go more easy high rep on pull/leg that day. I don't have a set plan when I do which body parts, I just know that I have to do arms, legs, abs etc. My leg day consists of squats, bulgarian split squat, RDL, and occasionally leg press then followed by some additional shoulder exercises (since that’s the muscle group I am trying to focus more on). At least that's what happened to me when I tried to run PHAT, but had the bright idea to go Upper/Lower on power days, then just to push/pull for Get the Reddit app Scan this QR code to download the app now. Keeping in mind that I’ll train each muscle group twice if I did upper lower (4days) and only onece if I did push, pull and legs (3days) Related Topics Bodybuilding Weightlifting Strength training Fitness Fitness and Nutrition comments sorted by Best Top New I'm actually on week 6 of a 3x a week full body program and ive actually had some strength gain as well while on a deficit but you're right about having a hard time hitting the accessories like delts. I tend to either take an extra rest day (this works fine for me because I don't have a fixed weekly M-W-F type schedule anyway), so I'm not skipping it I'm just losing a day. Touches everything. Fuck everyone who says hurr durr xyz is enough for your abs. It wasn't until the year mark that I started adding in isolated glute movements and increasing my legs/glutes day to twice a week. Do that for a few months, maybe like 3 months, and consider slowly adding more exercises into the mix. I'd probably be doing legs 2-3 times a week depending on how my recovery is doing. Leg press High volume/reps 3 sets 15 - 20 reps Leg Extensions Heavy 3 sets 8 reps massive dropset including single leg burn outs Leg Curls Heavy 3 sets 8 reps, same scheme as Extensions 5x5 standing calf raises at 80% of 1rm max 3 x 10 seated calf raises at 70% of max Saturday Legs: Supramaximal Box Squats, warm up then singles to max then 3 I’m just getting started with hybrid training (4 lifts per week, 3 of those being upper focused and 1 leg day) coupled with 2-3 runs a week (easy run, long run, hard run). Smaller builds tend to do well with high intensity, low volume. Wellness competitors are also more likely to have 3 leg days than say bikini competitors. Sundays I rest from all exercise. - Weekly volume around 12 sets (6-7 Reps) for a mix of hypertorphy and strenght (4 sets compound exercises, 3-4 sets isolation exercises). 78K subscribers in the HeSquats community. Also, not necessarily every "day" but every "workout", if you're not working out consectuive days, right? like a 3 day program? I just can't imagine squatting literally 5-6 days a week, brutal sessions each time, heavy sets, 5 sets. Get the Reddit app Scan this QR code to download the app now. Personally, I've always preferred the frequency option. 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've never had any knee problems though, so I don't know if it helps for that, but it makes sense that it would. As a total beginner I started with a split that involved leg day once a week, and the DOMS was real. I’m sure most of us do. I scaled back a lot. My schedule looks like this: Monday: back/biceps Wednesday: chest/triceps Friday: legs Saturday: shoulders and abs Sunday: Cardio 45-60 min 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. And I consistently do 2 days a week. A few weeks ago I recently got a membership at the gym and have been trying to find a program to help me toward my goals. Some people also struggle/stall with their upper body accessory lifts until they get their power lifts up to scratch. Haven't done barbell squats in years and my legs have made a lot of I do legs 3 times a week but I rotate my focus from glutes/quads/hammies for each separate day. Day 3: just upper body back/bi (likely heavy day) Day 4: Heavy squats, leg extensions, calves, chest/tris Day 5: RDLs or high footed leg press, leg curls, calves, back/bi Day 6: just upper body chest/tris Throw a rest day in there somewhere and I also play basketball sometimes in place of Currently on a PPL for Beginner split. My warmup on leg days (Defranco) also hits abs a bit. I just started 3 weeks ago. r/beginnerfitness A chip A close button. I have cut and bulked on it, volume just right, good range of exercises, has it's own free app and the dude gives loads of free info. Work quads and hams both days. Thoughts/Advice? hmm i was being too vague. I run a PPLPP program because I can’t fathom doing 2 leg days in a week. 5 hrs to get Ive been doing one day leg day in a week for 6 months now. This all depends on how your body reacts/recovers to leg workouts and your age. 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. Is this enough for So on the days when we're feeling unmotivated, doing our next iterative checklist of exercises for the day is the key to success! So this is my personal approach for my own goals: Daily workout (15 minutes calisthenics 5 days a week, 30 I started couple years ago with 6 days a week doing PPL split, then I switched to fullbody 3 days a week and lastly fullbody 2 times a week. Premium Powerups Explore Gaming. I have been thinking I rather do 4 days a week of push/pull days and just throw Squats and Calf lifts one day, then Leg Press and leg curls on the other day. go heavy, on leg days. I'm in the same boat as you. r/Fitness A chip A close button. Every set I list below is to failure and by the end of the workout I can’t possibly do more. You could always do a 20 rep squat routine 3 days a week, or you could squat twice a day every day. I also don't have a 4th leg day, because my legs tend to grow faster than the rest of me. Share The reason people hate leg day is obviously because of the post onset of delayed aches that last several days, When i have my best results I was not working so I had all the time in the world to work out. So my serious leg day was once a week, but I made sure to get my legs involved other days of the week to I just ran my first 50km (hurray). 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 train legs 6 days a week (5 days weights, 1 day flag football). Open menu Open navigation Go to Reddit Home. That would be: Push + Legs ( first half of the previous leg day 1 ) Pull Legs ( complete leg day 2 ) Push I don't workout 6 days a week, I just do 4-5 (depending on how much work for university there is). I do legs 3 days a week and the soreness is very mild after doing 3 days a week consistently, however if I take a 1 week break or longer the soreness is be very intense even if I deload that first day. It's more of a detriment to only train upper once a After a good day of squats, leg curls, and leg presses, my legs are dead to the world and feel AMAZING in that "just worked them to death, now they get a week to recuperate" kind of way. Leg day is as important as the value you place on a balanced physique. i have not gitgud enough for 7 days a week I'll do a moderate life probably 3 days a week right after work in the afternoon, and a hard lift once or twice a week. 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 train 15 to 20 sets per every major muscle per week depending on the muscle group. But they are generally very cognizant of the days they train so they don’t over do it on their muscles. If you're looking to optimize the physique and cardio isn't a priority, do strength 3-4 days per week, and sprint 2 days per week. 75 times a week Day 1) Chest Day 2) Back Day 3) Shoulders Day 4) Legs Repeat that 7 days a week. I’m sweating bullets and feel like throwing up. 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. Honestly, if I had only three days to train I'd rather just stick to ULU. Especially a tough leg workout where I’m hobbling out of the gym and wringing my shirt out. I've been using a push, pull, leg workout routine and I'm thinking of spreading my leg day over two days. Every couple weeks I'll test my 1rm and then do a couple lighter days afterward. Training legs multiple times a week may be okay in many cases, training them three times a week can be good in some cases, and bad in others—when legs are trained 3 times a week it ends up becoming Working out legs 3 times a week isn’t too much and it’s safe. They also get hit pretty well on squats/DL/overhead/KB work or any unilateral or unevenly loaded movements. This week I started lifting. But the otherside, I love walking arround 5km once a month and 750m every going to workout park (3-5 times per week). I do a 4 day split with two upper, two lower. So I might have one day where I do 3 sets, reverse pyramid style of back Squats in the 5-7 rep range, then a deadlift variation (usually 2-3 sets of Deadlifts in the 6-8 rep range), then a 3x8 paused squats, followed by a plyometrics exercise, a few sets of 30 second sprints, and I've been thinking about cutting down on my leg days to focus on chest also. Leg day should involve a few sets of joint/muscle strength building exercises with minimal hypertrophy. Like most of the people that have been commenting, I just do a fullbody workout twice a week. My shoulders and traps have exploded from the extra volume which is nice and my bench is feeling much stronger. Sometime only lifting 3 days and I have actually progressed in pole due to cutting back. So if I was to add another leg day I would have to work out 7 days a week and i really dont wanna do that. Day 2 and Day 4 Lower Body 4x8 Leg Press Machine 4x8 Smith Machine Squats 4x8 Smith Machine Hip Thrust 4x8 Leg Extensions, Dropset last set 4x8 Lying Leg Curls, Dropset last ser 3x10 Hip Adductors superset with 3x10 Hip Abductors 4x12 Leg Press or Machine Calf Raise Get the Reddit app Scan this QR code to download the app now. However, this is mainly because I’m training for a mountain race and live in an area that has no real incline to train on. This is why I only have one leg day per Or you could just run a 4 day program, 3 days per week using Upper Lower. You’re doing amazing and honestly I’ve read articles about how some people need days off and it helps their muscles recover in those days. Currently still on 5x5 and squat 3 times a week. I felt that was excessive and overkill for 3 days. I go squat/deadlift twice a week. The author of the program explains that the glutes can handle a lot of abuse and women typically seem to recover faster than men so 4 days a week is not too much when you do the program as designed. 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 add seated calf raises + lat raises to one day, bicep curls + tricep overhead extensions to the other, 1-3 super sets with 10-20 reps. • Thursday- Leg focused full body accessory • Friday- Paused deads, Spoto bench, SSB squat • Saturday- Pull focused full body accessory -- SBD x3, Full body accessory x3-- The accessory days allow for lighter stimulation, mental rest, general movement while I only really need to focus for 3 days each week 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 extensions 40/3 To answer your questions: I do those on separate workouts as my primary quad movement. One of my lower days focuses on Squats, the other on Deadlifts. Then 3 to 4 days later I’m at it again. Here is the routine I've created. But I used to do 5-6 days of weight lifting PLUS pole, and my body started to fall apart. I wake up I workout about 4 days a week and I divide it in: Day 1: Chest, triceps, abs Day 2: Back, Biceps, abs Day 3: Legs, shoulders, abs And then I repeat Skip to main content. I feel like this isn’t talked about enough. Many people successfully use 3 day a week full body workouts, it's all about volume for each muscle Currently I have 3 leg/glute days a week. Log In / Sign Up; Will working out 30 minutes 4 days a week do anything? 15 minutes cardio 15 Give it more than a few weeks. And I end it off with pullups for back. So Once a week, like 5 x 5. rmku qyb jbzzhj gyha bffh rzjr hmsdx ifoe kixs kfmxu