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  1. #1
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    Short biweekly leg routine

    Hello everyone,



    A jaw in pieces forced me to take two months off the gym and one month on liquid food only.
    Long story short I dropped from my best condition at 100kg to 92kg. My motivation went garbage and I have been training with no real rythme for the last 3-4 months.
    Result: My legs look like toothpicks.

    I want to train legs twice a week but in short workouts (I never could handle long leg workouts somehow).
    So my first question: should I focus on harmstrings on one and quads on the other, or should I just do twice similar workouts ?

    I was thinking something like this :
    • For pump : Superset leg curls / leg extensions - 3x15-20reps
    • Ass to the ground squats - 4x4-6reps
    • Straight leg deadlifts - 3x12reps
    • Some quad isolation exercise - 3x12reps


    What do you think ?
    I don't know any good quad isolation exercise except leg extensions. And I never had great feeling with lunges. Any suggestion ?

    I'd appreciate your input !
    Thanks a lot

  2. #2
    Senior Member CJ275's Avatar
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    Another option for bii weekly legs is have one day quad ficus, and the other posterior focus, but still hit the secondary muscle a little.

    Day 1
    Squats
    Leg presses
    Leg curls
    Calves

    Day 2
    Deadlifts
    Rdls
    Leg extensions
    Calves

    Or something along those lines

  3. #3
    Administrator PillarofBalance's Avatar
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    2 to 3 leg workouts per week will catch you up quick. I wouldn't focus on one muscle over others. Just demolish them.

    Something like:

    Day 1
    Heavy squat 3 x 7 @8
    Front squat 4 x 10 @7
    Romanian dead with dumbbells 4 x 15 @7
    Straight knee calf raises 4 x 8 @10

    Day 2
    Split squat 10 x 10 @7
    Box squat 3 x 10 @7
    Bent knee calf raise 4 x 15 @7

    Day 3 (recovery)
    Goblet squat 3 x 10 @6
    Single leg RDL 3 x 10 @6
    Step up 4 x 10 @6

    So basically intensity drops as the week goes on.
    Last edited by PillarofBalance; 03-14-2019 at 06:30 AM.
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  4. #4
    Elite Viduus's Avatar
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    I’d do intense leg days every 4 days. Usually two days after a heavy leg day is the worst. One extra day then pound them again until you’re used to leg recovery.

    I usually go in this order (though I giant set a lot) and I pick one or more from each category depending on the length of time I feel like being at the gym.

    Squats/leg Press
    Leg extension/hack squat/ sissy squats
    standing/laying leg curls
    calves


    For whatever reason I treat deadlifts and RDLs differently.
    “The only natural test-boosters I know of that work are compound lifting, steaks, and looking at boobies...” -Dan

  5. #5
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    Quote Originally Posted by PillarofBalance View Post
    2 to 3 leg workouts per week will catch you up quick. I wouldn't focus on one muscle over others. Just demolish them.

    Something like:

    Day 1
    Heavy squat 3 x 7 @8
    Front squat 4 x 10 @7
    Romanian dead with dumbbells 4 x 15 @7
    Straight knee calf raises 4 x 8 @10

    Day 2
    Split squat 10 x 10 @7
    Box squat 3 x 10 @7
    Bent knee calf raise 4 x 15 @7

    Day 3 (recovery)
    Goblet squat 3 x 10 @6
    Single leg RDL 3 x 10 @6
    Step up 4 x 10 @6

    So basically intensity drops as the week goes on.
    I really like that. I'll try it once I am back from vacation.
    Never did Goblet squats though.

    Thanks everyone for your advice !

  6. #6
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    Doing giant sets is impossible for me, I can't handle it ��
    And I prefer to work the whole leg than splitting workout per muscle.

  7. #7
    Veteran snake's Avatar
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    Squat... it's all you need. 4 sets of 8. Increase weight about 5-10% for the first 3 sets and then drop down to your first weight to empty the tank.


    Sorry if that's not complicated or I don't offer more but it's that simple.


    Forgot to add this: you can do that once a week. No reason for 2-3x/wk.
    Last edited by snake; 03-14-2019 at 10:07 AM.
    Hard work beats talent when talent doesn’t work hard.

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  9. #8
    Elite HollyWoodCole's Avatar
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    I run two leg days per week, I have an intense day and an easier day.

    This has served me well in catching up my legs over years of neglecting them.
    Unicorn Hunter Level - Expert

    Newbies Please Read:
    https://www.ugbodybuilding.com/threads/3728-First-Cycle-All-You-Need-to-Know

  10. #9
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    Well actually I tried doing legs once per week, starting with squats (usually 4x5 or 6 reps) but where my legs really exploded is when I started doing it twice a week... But that requires waaaay to much motivation ��
    I think I'll do as proposed, a heavier workout and two lighter, each two days apart.

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