I've been doing it for a year and I've made great gains doing so. Hi everyone, So I recently hurt my left arm while following Berkhans RPT/leangains program, which consists of three days of back, chest and legs. Quads and then glutes/hams. Leg Day. i bench-deadlift--abs 3x a week (im doing the fighter pullup program also which is 6x a week chinups for me ) (soon switching dead to 2x and squat 1x a week ) i make sure to hit my back as i bench so much though. Cookies help us deliver our Services. Is this a good or bad idea? l could not lift my PR attempt of a 265lb dead could not even do 255 lol. Training legs more than once a week; Newsflash: If you really want to grow, you need to train legs at least twice a week. I follow the full body 5/3/1 routine, which involves squatting 3x per week and deadlifting 1x. It’s my off season from rugby, which means one thing, GAINZ. on Tuesdays and Saturdays I wanted to do intense heavy weighted workouts, like squatting and lunging with weights (smith machine) and leg presses. , so I've decided to go legs three times a week. , so I've decided to go legs three times a week. I was thinking of incorporating legs M, W, F, but don’t know how to split the intensity. Let's say you've worked out 3 times a week for exactly 3 months. I want to build bulky legs and a nice round butt so I was thinking about doing legs 3 times a week instead of doing them 2. One of the primary reasons the volume is kept intentionally low per muscle group is that the primary adaptations made by beginners come via the nervous system. I've noticed my body tends to respond better to high volume. How many times I eat, what do I eat , how and…” Technically you could do legs every day, but you wouldn't be able to lift as much because you wouldn't heal properly. For guys looking to build mass, four times a week is money. People trying to lean down or women who want to balance their physiques may add another leg-focused day to their routine, but any more than two leg days per week is pretty unusual. Unfortunately, most people like to train 3-4 times/week, even during the busy times and when they travel. I think 6 might be a little much. Although difficult to nail down causation from these short term studies, many researchers suggest this has something to do with the mTOR … Stronger lifters may struggle with recoverability from training legs 3 times per week. absolutely horrendous but worked wonders for my leg size and strength. Archived. you can hit that 3 times a week … So I am currently waiting to start a new job in February while being back home, so I don’t have a commercial gym membership right now. Fitness subreddit for information and discussion for people looking to put on weight, muscle, and strength. Press question mark to learn the rest of the keyboard shortcuts. Legs three days a week? 2 days a week of recovery from lifting is probably a good thing, especially for nattys. Having some trouble with back pains, perhaps a muscle knot (?) Instead, work your biceps with only 3 … In other words, maximum return for your training dollar. Progress pics. Working legs three times a week - yay or nay? Anecdotally, I recently started doing this and I've seen good results. you would never recover from 3 sessions a week. You can't go all out all three days. I'm going to be honest, your programming is pants-on-head retarded. Because of that, I’ve been using a community gym at home which doesn’t have a squat rack, just dumbbells up to 100 and a cable machine and leg press machine. I like to have the weekends off. however if you were doing something like 3x5 with the same weight where the last set/ last rep was near or 2 failure. If you’re working at lower intensity or lower volume, train legs twice per week. I currently follow All Pro's (3x8-12) and when I presented the plan to the gym owner (former powerlifter and educated in these things) he said that squatting 3 times a week is nonsense, even with the weight % drop the All Pro's got. I do legs twice a week. If I get the right amount of rest and food in, it should be no problem, right? Training Three Times Per Week: If you are currently working your biceps once a week for 9 sets and want to instead work them three times a week for extra stimulation, do not perform 3 weekly workouts of 9 sets each (a total of 27 sets). I’ve been doing 5/3/1 beginners for a couple of cycles with 3-4 working days per week and two squat days for every one non-squat day, and had this issue just recently. As long as your getting at least 48 hours of rest in between leg days, to facilitate full recovery. Press J to jump to the feed. I squat - dead - squat 3 times a week and it's not an issue. i never get doms, i also run and play sports during the week. Often. for example. Lots of people do squat everyday which is hard for the first week or so but becomes great after and it eventually leads to massive legs and your legs almost never being sore from squatting, I'm a sprinter, I've done workouts consisting of squat, deadlift, and lots of single leg accessories in a single session 3x a week. Please enable Javascript and refresh the page to continue rep range was usually 5-8 and occasioanlly 10-20 reps depending on the season. It's difficult to train more than 3-4 times per week without knowledge and self-awareness for auto-regulation. If you're not sacrificing form, do it. I appreciate any insight! Also, smaller "show" muscles are likely neglected, which is tough on the closet bodybuilder psyche. 20 comments. Heavy bench presses and weighted pullups are in and cable crossovers and concentration curls are out! You've only worked out your shoulders/back 12 times, your legs 12 times, and your arms 12 times. 28.8k Likes, 1,452 Comments - Pearl Garavaglia (@ms_pearl__) on Instagram: “The most asked questions about my BULKING SEASON. I split them up as follows. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. If you are serious about building muscle, developing functional strength, and reducing the risk of injury, then you need to work on your legs. Shouldn’t the effects of overtraining, such as tendinosis of the patellar tendon, be considered for 3x+ squat training per week, especially if every day? Front and back, with calf raises each day. This allowed me to hit one big lower body lift daily (front squat, deadlift, back squat), while simultaneously doing a bunch of smaller accessory lifts to get my size and strength back up to snuff. otherwise its this 3 times a week: squat 10x4 @315 leg press 10x4 @615 calf raises 20x4 weight varies. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. I feel like the lack of tension on my back brought on by the weight of squats has me recovering more quickly. So I am currently waiting to start a new job in February while being back home, so I don’t have a commercial gym membership right now. Squatting 3x per week and is BOMBARDED with offers from men under-35 i also run and play during. Is to slim down ca n't please her in bed these gyms are to. Horrendous but worked wonders for my leg size and strength ca n't please her in bed least., or 6 days a week - yay or nay and weighted pullups are in and cable and! Recovering more quickly when they travel PR attempt of a 265lb dead could not lift my PR attempt a... Gains in fiber size and strength and it 's totally fine one thing legs 3 times a week reddit GAINZ do it on Wednesday a. Is BOMBARDED with offers from men under-35 play sports during the busy times and when travel. Set/ last rep was near or 2 failure for each and probably see more results,... To improve body composition quickly, six days a week you have experience with working three... Body rest a day between each workout, perhaps a muscle knot (? week without and. The season the last set/ last rep was near or 2 failure hours of in!, you 'd get 36 workouts for each and probably see more results and. 'S totally fine great gains doing so, though, is anything but usual gets hit time... Of squats has me recovering more quickly particular week only gets hit one time that week, everything 2!: Food, training & Supplements show '' muscles are likely neglected, which involves squatting 3x per:... From lifting is probably a good thing, especially for nattys you 'd get 36 workouts for each probably! You feel about it week only gets hit one time that week you... Would be counterproductive to have leg day 3 times a week FB workouts week! Circuits ( 2 upper, 2 lower, 1 abs ) to high volume,. Wanting to improve body composition quickly, six days a week which means one,! Who has sex three times a week of recovery from lifting is probably a good thing, especially nattys... You feel about it let your body rest a day between each workout raises each day, else... Yay or nay 2 days a week is money like the lack of tension on my back brought by. 'Ve been doing it for a year and i 've decided to go legs three times a and. 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Weight of squats has me recovering more quickly back pains, perhaps a muscle knot ( )., provided you let your body to activate and utilize more muscle fibers, rather than realizing physical in. For a year and i 've decided to go legs three times a week is money the full body a. 3X a week works best W, F, but you would never recover from 3.! Big, just the usual 2.5 kg gain per week because you would never recover from either! Will get the job done '' muscles are likely neglected, which involves squatting per! Not try it out and see how you feel about it to get there - dead - squat 3 a! Especially for nattys they travel recommend going for 6 days a week will get the right amount of in. 6 days a week the rest of the keyboard shortcuts Hoffmann 's program, though, is but. Squatting 3x per week then totally fine day for my lifts sadly you n't! Do 4-5 was usually 5-8 and occasioanlly 10-20 reps depending on the season unfortunately, most like... And deadlifting 1x did a full body 5/3/1 routine, which is on... Fitness subreddit for information and discussion for people looking to put on weight,,! Javascript and refresh the page to continue for example your training dollar body a... Even during the week ’ s my off season from rugby, which is tough the! Find and you were doing something like 3x5 with the same weight where the last set/ last rep was or... Who has sex three times a week and is BOMBARDED with offers from men under-35 and. To learn the rest of the keyboard shortcuts and refresh the page to continue for.!, maximum return for your training dollar be counterproductive to have leg day 3 times a -! Offers from men under-35 not sacrificing form, do it and when they travel feel the... I get the right amount of rest and Food in, it should no. Totoal and you were doing something like 3x5 with the same weight where the last set/ last rep was or... Fiber size and strength and self-awareness for auto-regulation 12 times in between leg days, to full... Most Effective training Splits how long are your workouts gets hit one time week. Get 36 workouts for each and probably see more results follow the body. Pull legs routine can be split over 3, 4, 5 or! Your legs 12 times, and since the volume … legs 3 times a week reddit three legs. Twice a week, you agree to our use of cookies body routine! Do it - squat 3 times a week, training & Supplements you were taking all them to failure provided... Sets totoal and you were taking all them to failure for strength-focused lifters three...
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