To those of you that work legs once per week...

Discussion in 'Fitness & Nutrition' started by lif, Jun 20, 2007.

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  1. lif

    lif New Member

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    How do you balance quad work / hammy work?

    I'm at a loss, to do both in one day would not be giving either the work they need. I was thinking of 1 week doing quad oriented work, the next hammy oriented work, while making sure i squat each week.

    ????
     
  2. Limp_Brisket

    Limp_Brisket New Member

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    i like doing quad extension/hamstring curl supersets on legs day.
     
  3. Shift_

    Shift_ New Member

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    my leg day i do squats, good mornings, standing/seated calve raises, bulgarian split squat, lunges. at the end of the workout i usually feel like shit but it just means i got a good work out.
     
  4. DatacomGuy

    DatacomGuy is moving to Canada

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    Lunges, squats, str8 leg dl's, and calf work here. Same day.

    Regular DL's on back day.
     
  5. ccrooks

    ccrooks New Member

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    squat
    lunge
    1-leg extension/1-leg curl superset
    1-leg press (high rep)
    calf raise

    hits my hams and quads fairly well... i'll probably throw SLDLs in there instead of high rep leg presses every once in a while, too
     
  6. Skirecs

    Skirecs New Member

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    I do the free motions first so id start with squats
    maybe some lunges

    ^^ these two being low rep, high weight pretty much to exhaustion so im dead

    then move to leg press

    then leg ext/curl as the last as it is most controlled

    quad is a lot more but its bigger and stronger anyway naturally
     
  7. Falconer

    Falconer OT Supporter

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    Parallel or ATG squats work the hammies.

    1/4 fratboy squats do not.

    All I do for legs are squats and calf raises. Sometimes I do DLs.
     
  8. Skeletor

    Skeletor Guest

    you might try push/pull


    day 1 upper push
    day 2 lower pull
    day 3 off
    day 4 lower push
    day 5 upper pull
    days 6-7 off


    I'm doing that right now and I love it... just make sure to take day 3 off... I didn't today, and my spinal erectors tweaked a bit doing full squats, since they were already in need of recovery from the heavy DLs, RDLs, and hypers I did yesterday. I've learned my lesson though.
     
  9. Sgt. Dignam

    Sgt. Dignam Guest

    if you squat the way you're supposed to, it hits the hamms nicely, then doing some isolated movements such as SLDL's or hamm curls should be enough for you to target them equally.

    squat
    lunge or hack
    SLDL
    curls
    extensions
     
  10. TZ

    TZ Banned

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    lol
     
  11. The Method

    The Method Lurker In Progress

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    squat
    box steps (these things kill me :( )
    calf raises
    ham curls
    leg press
     
  12. Sgt. Dignam

    Sgt. Dignam Guest


    I'd recommend doing some isolated calf movements on off-leg days because FOR ME it inhibits my leg work when I blast them to hell.
     
  13. The Method

    The Method Lurker In Progress

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    Thanks, I'll try it out. Honestly, I finally started CONSISTENTLY hitting my legs just a few months ago when I realized that I was neglecting some of the largest muscles on my body, I honestly don't care how my legs look, and they've always been strong enough - but god damn if it isn't one of my toughest and most fat burning lift days, I'm hooked on it now.
     
  14. CPop

    CPop New Member

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    Work the leg as a whole.
     
  15. Sgt. Dignam

    Sgt. Dignam Guest


    thats good. Concentrate on your quads and hamms in that day. then say on bench or shoulders, etc. you hammer out your calves in staggered sets.


    its the same principle as if you blasted your forearms and then tried to deadlift. Guess what, its not goin to happen. Same goes for when you try and squat when your calves are extremely fucking roasted.
     
  16. JeremyD

    JeremyD New Member

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    Squat (deep, none of that blinger shit)
    SLDL or GM or GHR
    Lunge
    Done...
     
  17. FrankieSixxxgun

    FrankieSixxxgun New Member

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    Alternate biweekly with what you start with. Week 1, start with quads, then do hams, then on week 2, start with hams, then do quads. That way both stay fresh, and both get the attention of a freshly started body.
     
  18. ~stangzorized~

    ~stangzorized~ New Member

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    warm-up with leg ext
    Front Squats
    Hack Squats
    DB RDL supersetted w/ lying leg curls
    couple sets of lunges if I have the energy, maybe some leg ext to finish it off
     
  19. Mass

    Mass Active Member

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    Because its summer time and I'm not a total meathead, I've been playing lots of basketball and rejoined my summer league team, and anyway, to save some stress on the ol knee's I am only doing legs once every 2 weeks and im really liking it, strength isnt down on any lifts, I feel like my legs can go 100% through almost the entire workout which isnt something I could do when I was doing legs every week. Just some food for thought, granted some of you guys who havent been lifting that long might wanna stick to every week, but for guys like me (6+ yrs) it may be something to try.
     
  20. lif

    lif New Member

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    This looks good to me but i feel like I should add more accessory work like leg extensions or hamstring curls
     
  21. DatacomGuy

    DatacomGuy is moving to Canada

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    Aren't SLDL's compound?
     
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