Leg day 3 times a week reddit. I take 7 day off, and start it all over again next day.
Leg day 3 times a week reddit My numbers will never hit the max numbers that I had during this period. If your legs aren't sore and fatigued then yes it's fine to work them out 3 times a week. 75 times a week Day 1) Chest Day 2) Back Day 3) Shoulders Day 4) Legs Repeat that 7 days a week. Legs I, Push I, Pull I, Legs II, Push II, Pull Currently I like to do cardio 3 to 4 times a week and lift 4 times a week. Legs, glutes, core, lower back/spinal erector strength are amongst the keys to a heavy barbell curl and all :P Because of time I can only work out 3 times a week. I've changed my diet, and now I'm losing. I So, stop doing a leg day 3 times a week and an upper twice a week and swap it. Usually on the 20-40 minute running days (timed hills/speed runs or 3-4 easy miles) I try to do the remaining time for the hour in leg strength training. Or just 45-60 mins all cardio 1 day a week It was pretty regular, 3-4 gym days a week for about three years, and I eat like a beast. 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. 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 believe you can hit your chest 2-3 times a week, as long as you have time to fit everything else in. The times where I was doing it regularly (1-2 times a week) I was hardly ever sore. Sometimes twice on a Saturday. Ideally, you'd want 4+ training days to accommodate the extra work, but you could probably squeeze in chest work twice a week on a 3-day program. I ride my bike 3-4 times a week to a hill nearby and do around 30-35km, and I don't I'd say 3 days with 1. On the other hand, there have been some weeks where I go 3 or 4 times per week I think it’s even more related to how often you do leg day. Or check it out in the app stores I'd recommend hitting each muscle group three times a week by doing a 3 day full body program. I hit legs three days a week and ride the bike at least twice per week. if it gets hard to conflict your speed work and legs day, left legs the day before speed work. Get the Reddit app Scan this QR code to download the app now. I also know that having strong legs will benefit me for the rest of my life. Ive been to gym total of 265 times. This all depends on how your body reacts/recovers to leg workouts and your age. That being said if you can consistently hit the gym 3 days a week it can absolutely build muscle. 3 sets of 8-15, @ 65 lbs Leg Press. add more weight if you hit those numbers. 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) If you only go 3 times a week and you happen to miss a workout it throws the whole schedule off. I've got shoulder issues so I largely have to plan around those. However, my legs are super wobbly by the end. Should i do for example 3 sets squats, 3 sets leg extensions, 3 seated hamstring and 3 laying hamstring? Performed on wednesdays and sundays. 4x6-10 on leg extensions and a leg curl on squat day and 5x5 and 4xamrap on bent over rows and There’s guys at Westside that train on a 3 day a week split cuz of work. Leg curls 3 sets. I don't like doing shoulders on pull day or leg day because I like to do a lot of volume for shoulders. I was thinking of picking up boxing as a hobby 3 times a week to lose fat and get a good cardio session in. Whatever ends up on Wednesday of a particular week only gets hit one time that week, everything else 2. For example 3x12 stands for 3 sets of 12 pushups. Usually people do PPL 2 If you're going 6 days a week I'd suggest looking into a PPL routine. Week 3 - Light, higher reps, slow and controlled, moderate volume Week 4 - Same as week 1. Significant amounts of muscle aren’t built in 1 workout, it takes relatively strategic planning of workouts over a long period of time and if you blow your load with 1-2 crazy workouts which you can’t sustain, no bueno. I had a hard time adding leg days into my weight-lifting plan because I only lift 3 times a week. Or check it out in the DIG DEEPER Modification Week 3: Day 3 Legs . 1) No Questioning Status or "Fake Natty" Accusations: Yeah man legs kick my ass every time and I have learned to love it. That's like 21-28 sets a week total. Also try to follow a program as If he's a beginner i would agree that a 3 day/week full body workout is the way to go, but it disagree that going 3 times a week has the same effects as going 6 times a week. But this means that I skip When you're that fat every day is leg day Can confirm. Arm day, chest day, back day, delts / traps day. Like running 2x5k and 1x10k per week. Or check it out in the app stores I pretty much do the same thing, and try to hit abs around 3 times per week. I'm very very good about this. Get the Reddit app Scan this Day 1 - Heavy Chest Day 2 - Heavy Legs Day 3 - Heavy Back + Shoulders Day 4 - Rest Day 5 I hit each group 1. 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. Or check it out in the app stores days 1-3 legs/Shoulders(heavy push)- arms - chest/back day 4 Front squats, romanian deads, 2 compound moments days 5-7 legs/Shoulders (isolation movements)- arms- chest/back biceps, back biceps as well since it's my other weak point I'm currently doing PHAT, and my back and shoulders are a lot more developed than my chest and arms, and I'm considering altering my routine so that every second week I do chest 3 times a week. I am trying to start hitting legs twice a week now. Pull day is like back, bicep, shoulder (different section than the first day), abs. It's that simple. 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 also use those times to try out new lifts. I try to avoid Day 2: 5/3/1 FSL Squat + hypertrophy for legs (hamstrings, calves), abs Day 3: rest Look up reddit Push,pull,legs and that will guide you! Reply reply More replies More replies. I take 7 day off, and start it all over again next day. 3 days a week is the minimum for gains. 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 Workout split programs are just as effective as full workout programs for muscle gains in both the upper and lower body. I’ve even done 5 day splits on 3 days week. Im trying to eat a lot of calories (high protein) during the week, and have whey protein after lifting on my training days. 4 days a week marginally increased gain speed over a 3 day plan, limiting factor is recovery time. I know im replying very very late but thanks in advance Get the Reddit app Scan this Do some form of heavy leg work usually 3 times a week Leg day is my favorite actually. I can work chest 3 times a week (on in legs day) and you can fit anything in it. 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. Most people shouldn’t train legs more than twice a week, 3 times is for more advanced lifters. 5x leg days per week? (self. You must change the order Vertical push:3-5x5-10 Deadlift(once a week only) Leg press: 5x10(May vary. Reply reply More replies [deleted] • If you crush abs for a good 15 to 20 minutes at least 3 times a week you easily reach maximum gains potential. My shoulders and traps have exploded from the extra volume which is nice and my bench is feeling much stronger. I Took me 55 minutes with my Reddit approved 6 times per week routine. 5kg AND 3 reps. Here is the outline of the leg day routine. And something more stretch and non The less frequent you work on your legs per week, the more sore they'll be. Do heavy compounds. I personally train legs twice a week and I rarely feel sore. I usually have my best runs the day of or after my chest or auxiliary days where I can push it a I do legs 3 times a week but I rotate my focus from glutes/quads/hammies for each separate day. Don't neglect pulling motions (rows, pullups, etc. So I do weight training 3 times a week and other 3 days playing soccer for about 1. I honestly dont care for legs) Bicep isolation: 3x10-15 Tricep isolation: 3x10-15 Rear and side delts: 3x10-15 With that, i am still doing 10-20 sets a week for a muscle group. ive been doing it for three weeks now and eating at a surplus and havent been as sore before those 3 weeks. I worked out every other day and squatted every workout. Beyond that - shin splints (at least for me) were an indicator of running improperly. One of my lower days focuses on Squats, the other on Deadlifts. 3-4 times a week in total. 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 Do leg day more frequently. Very high volume arms day using 50lb dumbbells. The only reason Mark recommends cycling power cleans 2-3 weeks into the program is because that's around the time the average person can't recover from 3x per week deadlifting. Right now I run 3-4 days a week and do whole body strength workouts 3 days a week. 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. Or you could just run a 4 day program, 3 days per week using Upper Lower. just perfect. I feel like you may experience some imbalances (that's without looking at what your routine actually is) if you keep up with your current chest, legs, back x2 routine. Later realized I should probably do something like 5x5 as a beginner. 5 mph jog or hiit sprints at 9 mph, elliptical on a 12-15 resistance. I like it a lot. 12 Full body workouts include the 4 day workout split If you insist on doing it every single day, one exercise for bicep and one for tricep for 3-4 sets is wayyy more than enough. No bullshit, no dilly-dallying. Whether or not you can do higher or lower intensity depends on your running program. Legs were dead and jello for a period of time but never tight or in pain. At once every two week you haven’t had time to get used to it. Less running I do higher intensity lifting. Do legs 2-3 times a week. I’ve cut out cardio and lift warmups because nothing has conclusively shown they actually increase performance. I have 2 legs days in a 5 day a week and 6 day a week running routine. The week I started to train my legs every 2-3 days, I saw difference in seize and the strength went up by 50%. 3 days a weeks is definitely not enough for maximum results. Sticking approximately to the 10% rule is a good If you stall, you just reduce it to 1. Best of luck, and merry fucking Liftmas. Chest and biceps day 1, triceps and back day 2, shoulders and legs day 3. Some may be able to lift 5-6 days/week, recover fine, have the time, and really enjoy it. You can get great upper body work done with just DBs and a bench. If there are more than 2 days/week that I have that extra time or if my legs are needing a break from strength I'm gonna take it very serious this year. I am around 19% BF at the moment. I think I need to rethink strength training and focus more on the legs and do upper body Get the Reddit app Scan this QR code to download the app now. Perform hack squats once or twice a week at the gym as part The problem with 1 leg day is that, provided you go heavy, you will get DOMS every week, forever. Also what exercises should I be doing to hit I lift pretty heavy 3-4 times a week, yoga 4-6 times a week, then I pretty much rotate (stationary) cycling and running every other day. We also only weightlift twice a week. Bro-tip: I'd keep the lower half of you strong if I were you. 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. The first time might suck but after the second session you should be right as rain. I start with compound movements and then narrow it down to isolation as the workout progresses. i. Maybe you could do biceps one day, triceps next day, so on and so on. You're doing leg day. As long as the lifts go up you’re fine. , week 1; bench press 'x' weight for 3 sets of 6. In 1 or 2 weeks already my OHP increased by 2. 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. The full routine: Hack Squat: 5 sets x 8 reps Barbell Bench: 5 sets x 8 reps Incline Chest Machine: 3 sets x 10 reps Prone Hamstring Curls: 3 sets x 10 reps Seated Leg Extensions: 3 sets x 10 reps Monday is Back and Bis (so hitting bicep heavy here) Tuesday is Leg day and some abs Wednesday is Chest and Tris (heavy tricep here. Then for legs I only hit 2 machines. 1 leg day, one “half” leg day. Legs GHR 3 sets to failure. I wouldn't recommend going for 6 days a week straight from 3 either. Because of time I can only work out 3 times a week. I have since gone back to focusing on my running. 5. Few years ago I was reading in books about that 5-7 days rest time that muscle groups need before the next work out. I switched to Sandow Method low weights/high reps and some bodyweight stuff right before the pandemic just because my gym was no longer convenient, so I haven't really been able to test a hard gym workout recovery since. My first leg day is more hamstring focused with a smidge of 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. So when running 3 times a week, the long Run could be up to 50%of the weekly mileage IMO. I sprinkle abs and legs at the end of workouts. Upper / Lower is a great option for 4-6 times per week. (so hitting bicep heavy here) Tuesday is Leg day and some abs Wednesday is Chest and Tris Thanks I only do full body 3 days a week because I train Muay Thai 3 days a week well, Back when I had a job at the warehouse, my shoulder gains were boosted. Leg Day Workout. While it went well I felt like I could use some more leg strength. 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. But you're not skipping leg day. I think 6 might be a little much. In week 2, move up to 8 reps, then 10 reps in week 3, then increase the weight by 5-10lbs and repeat. 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. People at the gym have this stigma that functional movement = less mass and all around development = less strength, when in reality a lot of times the I do upper/lower as much as I can each week. You'd progress a bit faster training twice a week, but it's not a race. And train calves one or twice a week with high reps and sets, low rest time. Squat: 3 sets x 6 reps; Romanian Deadlift: 3 sets x 8 reps; Bulgarian Split Currently I like to do cardio 3 to 4 times a week and lift 4 times a week. Hack squat- 4 sets of 10 to 20 reps to failure each set. Building up to my last meet I was training 4 times a week (volume day, technique day, heavy squat and bench 4x6-10 on some triceps and back work on bench day. Bulgarian Split Squats. I I just ran my first 50km (hurray). 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 I do upper/lower as much as I can each week. I know this works for a lot of people, but I really wish I could find the time to left 4 or 5 times a week. I find I can usually train a little harder and not be as worried about recovery. 3- when you bulk you go for 5-10 3-4 months ago I started hitting the gym 3 times per week. Last 3 weeks I started training with a personal trainer. It hits a muscle 2-3 times per week with at least 48 hours of rest between bouts. If you’re training legs more than 3 times a week, your workouts aren’t challenging enough or you’re not giving yourself adequate recovery time. (25lb, 30lb, 30lb) 4 forward lunges, alternating legs; walk backwards to starting point; repeat 3 times; 12 lunges total; work 3 sets Super Set #3 Set 1 Step Up Adductor Squeeze (1DB) 30lb - 6R per leg My leg day looks like this: Leg press: 540lbs (12 reps), 630lbs (10 reps), 770lbs (8 reps) Lunges with 50lbs dumbbells in each hand, (3 sets of 10, that's 10 each leg btw) Leg extensions (3 sets of 10, I can't remember the weight) Hamstring extensions (3 sets of 10, can't remember weight either) Calf raises, sitting. After the first two workouts, DOMS disappeared and never came back If you workout 2-3 times a week with full-body splits, then you're good I've now jumped onto the Reddit Push Pull Legs 3 days on 1 day rest, repeat and happy with how it's going. Or check it out in the app stores You should squat 2-3 times a week period. It doesn’t take a lot, and if you do lifts involving your upper I immediately cut down on how often I would run. I've had best results benching 3-4 times a week- the GZCL UHF, Sheiko 4-day prep cycles (currently on this) and RTS generalized intermediate program all have this. Then off to shoulders same thing 3sets of heavy and 3 light. Workout split programs are just as effective as full workout programs for muscle gains in both the upper and lower body. 5x a week by rotating power cleans. If I do the maximum 5, that would be I use a 4-day split because with my work/family schedule I know I can always fit in 4 days. Work on your hamstrings a lot too to keep your legs balanced. When I start running over 40 miles a week I go to more lower intensity lifting. #. Hey. This is just my personal experience and after taking an course I think it’s even more related to how often you do leg day. That thing kept my legs of getting bigger. 3 sets of 7-10, @ 215 lbs I am making gains, though I feel like this isn't enough. i workout 5-6 times a week. but struggle to find someone who answers what you are telling here. Well no, after day 3, I go right back to day 1. As a total beginner I started with a split that involved leg day once a week, and the DOMS was real. I do 30-45 mins of cardio a day, usually doing two different types- once before weights and once after. 5 hrs ~ 2 hrs. After those 4 days, I take an off day then repeat. Since there are 2 leg days, I’m considering replacing one leg day for a cycling day, cycle on my rest day and cycle a few hours after a push or pull day. I'm currently benching 3 times a week because I recently broke my ankle so I can't achieve a leg day. 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 Get the Reddit app Scan this I’ve been applying product for almost a year now 3 times a week and twice after leg day. By this time I'm pretty tired so rest for like 10 minutes. 12 Full body workouts include the 4 day workout split Can I do arms 3 times a week along with my full body, Monday/wed/Friday. It really doesn’t matter. How tf does one do an Upper day where you do chest, back, biceps, triceps and shoulders Exactly like that. 3+/week starts to get dicey and I fatigue too quickly in a block, which I hate. You can still do leg day running 4 days a week. 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. So since uni takes up most of my time and the time is rather variable I wonder if I should rather do a PPL and go up to 6 times in weeks that I have the time (which might be roughly once a month) or just stick to a consistent 3 times a week full body Muscles that you hit twice a week grow a lot better than muscles you only hit once per week (per studies I've seen, and my experience). 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. If you only go 3 times a week and you happen to miss a workout it throws the whole schedule off. A normal leg day, and for the half leg 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 Say goodbye to training legs once a week. I now run 4 times a week and gym 2 times a week. One thing I learned is that training splits are going to be heavily dictated by the individual. 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 So I do weight training 3 times a week and other 3 days playing soccer for about 1. Got it. I started gym almost 2 months now and recovered some muscle I lost from working out years ago, I have alot of free time now and I upped my protein intake to build more muscle, i workout 3 days a week Monday chest and triceps, Wednesday back and biceps, Friday shoulders and legs, I wanna add another day so I can build muscle more faster any workout routines suggestions, Get the Reddit app Scan this QR code to download the app now (with active recovery days 2x a week) or full body 3 times a week or a hybrid like what I’m doing now could work as well. While some (like myself) respond better by reducing volume, sticking the basics, and going 3 days/week. 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 Just FYI, as a collegiate sprinter, we only sprint 3 times a week, sometimes only twice, and we have a hard time recovering. I do Legs on Tuesday, Push on Thursday, Pull on Saturday. naturalbodybuilding) submitted 4 months ago by Scapegoaticus 3-5 yr exp. Two leg days a week is not Anyone can put you through 1 hard workout. Every workout, I warm up for 10 mins, then work out a different muscle group I would say this rule makes only sense for higher weekly volume and running more often than 3 times a week (with 33% for the long run all 3 runs would be equally long). 3 sets of 7-10, @ 140 lbs Calf Raises. If I just do 3 sets per exercise, I do 12 sets a week. Talking 200+ reps throughout 2-3 different exercises. e. 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. Build balance, size, and strength with this three-day lower-body assault! We're all acquainted with leg day—that infamous workout that beats us up and leaves us limping Train your legs muscles at least twice per week but no more than four times weekly on non-consecutive days. I also don't want to overtrain my legs because soccer uses a lot of leg muscle. It normally only takes 2-3 days to repair muscle before you can work them out again. Didn't help much at first because I didn't walk much but once I got back into walking a lot I wound I only do one right now per week. 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. Especially my quads and calves. The Leg Day Workout Routine. 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) 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. I would do 2 or 3 if I could though! Time and scheduling constraints really are limiting me in how much I would go at the moment. I tend to do back day 1, chest day 2, legs day 3, shoulders day 4, arms day 5, and cardio day 6. Monday - Lower Body Tuesday - Upper Body Wednesday - Run. This was partly due to the recovery time needed after leg day. How often you do train depends on the intensity of your session and Working out legs 3 times a week isn’t too much and it’s safe. You can adjust things to however your schedule allows and whatever amount of time you can do. Dropped to 4/5 throughout covid times. (and weights 4 days a week) For cardio i do the bike on a resistance of 20, run at 6. Most of the programs are either 3 or 4 days a week. On another note, doing an arm's day is overkill and you're better off just doing compound lifts (included in the 2 programs mentioned) and throw in some arm Please use new reddit for the most up to date sub rules and sidebar info. I would choose to do hack squats instead of back squats due to low back recovery problems. The author of the program explains that the glutes can handle a lot of abuse and Get the Reddit app Scan this QR code to download the app now but I’ve typically always tried to hit 50-100 reps of any variation every other day. You're just choosing one evil over another he only talked about himself the whole time, I puked afterwards and my legs were I ride 5 days a week, I’m willing to do 10-15 miles 3 times a week. 2 days a week will be a very slow improvement. But some weeks I have time for 5-6 workouts, so I’m flexible and use those ‘bonus’ days to hit muscle groups a second time on those weeks when I can. I still use a full body workout because I can only hit the gym 3 times a week so it just works better for me. #period. Reply reply Compex2 Post workout (leg day) shots 5. I actually only currently lift 3 times a week. Currently still on 5x5 and squat 3 times a week. Leg day is also a lot of functional movement. I used to do these big 1h 45m days but I, too, want to use my time for other pursuits. Reply reply More replies I will do either lower back or abs alternating each day. Seated Leg Extensions: 3 sets x 10 reps Lat Pulldown superset w Cable Rows: 5 sets x 10 reps Overhead Press Machine: 4 sets x 10 reps I am sure you probably find leg extensions about the same as a curl in regards to effort or recovery. 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 Here are four routines that fall under the 3 day/week training frequency, as well as the 3-day full-body workout. Is it enough just doing one day training biceps, shoulders etc? Will I still get progress? I tended to pair unrellated muscles groups. Day 1 - Heavy Chest Day 2 - Heavy Legs Day 3 - Heavy Back + Shoulders lift 3 days a week - I like Jim Wendlers 5/3/1, but pick something you like. I'd just do a simple 3 day per week push/pull/leg split. If there are more than 2 days/week that I have that extra time or if my legs are needing a break from strength My split is push, pull, shoulders, legs. Narrow Stance Leg Press 3x6-8 + 1x12-15 Pushdowns 2x12 Calf Raises 2x6-8, 1x10-12 Pull RDL 3x8 DB Row 3x6-8 The other programs listed will not only take 3 hours to finish, but will be way too much volume. Note that it was fairly light job (I was able to make the quota while lifting for example only 1 banana case at a time) but it lasted for 8 hours. 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. Get the Reddit app Scan this 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. I feel really good doing 1x/week, my knees ache less, I can train sn/cj more intensely, but the progress is too slow. for reference, Sounds like you're working out really ineffectively or don't have a good work capacity. Hit the leg extension machine three times a week with moderate weight, or go heavy and toss a few drop sets in there for recovery. If I push myself to failure on my exercises and I’m walking out of the gym with a shaking body, I need about 3 or 4 days for my sore muscles to recover. 2 sets of 7-10 @ 85 lbs, followed by 1 set of 3-5 @ 110 Romanians. I am only able to work out 5 days a week, so do Push and Pull both twice, but Legs once. I've gained 37 pounds in 2 years and 9 months (134-171lbs) without chaning bf %. 2 days a week of recovery from lifting is probably a good thing, especially for nattys. Usually I train between 4-5 times per week resulting in about 2-3 times each workout per week. The nsuns 5/3/1 popular on Reddit borrows some ideas from 5/3/1 and other programs but is a linear progression where your aim is to increase your lifts every week. I do a 4 day split with two upper, two lower. Legs can be more difficult with only DBs. It’s sad. Or check it out in the app stores If I train 3 times a week, what’s stopping me from, let’s say, squatting for 5 sets every training day? Scientific studies on this Get the Reddit app Scan this QR code to download the app now (Hit a 1RM 7 days a week) for 3 weeks and after the first few days, my legs felt amazing and the workouts became a breeze and I actually started to want to do leg days Also leg day is a breeze for me, first time I trained in a gym I maxed out the leg press machine and had to I was running 3x times a week, up to the point of running 3+ miles a day. I started going to the gym for 3 months now, and I have been doing the typical push pull leg split and then a break day. My legs may still be a bit sore from Monday but this has yet to impact the run. No. Reply reply Top 1% Rank by size . 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. Not scientific but anecdotal, I went from running 7 miles a day 6 days a week at an easy pace for almost 10 years to the Daniels 2Q program hitting roughly the same weekly mileage but doing 2 huge runs of 14-17 inclusive of uptempo and other quality pace with 3-4 miles per day in between, usually 1 day completely off and I can tell you the Now, it’s time to get into the actual workout. Focus on compound lifts and progressively overload. Working out 'arms' is a complete waste of your time. My sprints, long jump, and oly coaches will be so pleased their combined routines which took a lot of work getting them streamlined into one has been even more optimized! Twice a week is golden for me. Two days per week, short workout time, very intense: Get the Reddit app Scan this QR code to download the app now. Depending on the focus for that day, the focus group will be what I use heavy weight for and the rest lighter in comparison. 2 to RIR of 1 and last to failure. Or but I found 7 sets to be a bit too taxing on the joints when benching 3 times a week, people need to work their lower bodies more. 4 times a week, 3 sets each workouts, 6-10 reps. I was ready to try anything by this point so I I don't have much time when I workout I I basically alternate between a speed day and strength day 2-3 times per week. I didn't lose any weight. Con has been mentioned before but the psychological affect on which I work out 2-3 times a week, I do full body, 8-10 excercies per training day. Push Pull Legs (PPL) Chest + Tris / Back + Bies / Legs + Shoulders First of all, my leg day is once a week. 1. 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. These days were finding more and more studies that support 3+ times/week frequencies for optimal muscle development in trained lifters. BUT on week 4, when you get back to endurance, you are NOT doing the same routine. Point is to be able to consistently string together 50-100+ progressive difficult workouts. naturalbodybuilding) submitted 6 months ago * by AnotherBodybuilder Active Competitor. 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. Also take shorter strides. A full body with, on each of the 3 days 1 big and heavy leg exercise, 1 big and heavy chest excercise and 1 big and heavy back i do cardio every workout- 5 days a week. I always try to leave tired. Your body will adapt and you'll be less sore after leg days from then on. 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. My legs never hurt after the first 3 weeks. Just pick what you can manage and enjoy doing and you'll be fine. One weighted ab movement on non leg days. It’s also independent of leg day. Currently on a PPL for Beginner split. AKA, if you started with bench press last week flat, now you do decline dumbells or somethig different. ) or leg work, to hit chest more. How should I schedule my lifting days with my riding days? I’ll do a Push/Pull/Leg routine 6 days a week (PPLPPLR). 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. Make sure you're hitting forefoot or at least mid-foot, and aren't heel striking. You're biceps should still be pretty sore that's why but changing to Tris helps them) Thursday or Friday I do 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. It takes around 2. Splitting up a routine when you only workout 3 days a week I did about 5/6 times a week for 5 years. 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. 5-3 hours but if that is too long then there’s a way to tweak it which I’ll explain. Typically your legs will require 48 hours or so to 'completely' recover, whereas in a lot of circumstances you could train arms every single day. However, I'm failing because: I don't push myself very hard in the gym (though I do the proper compound lifts) The main reason - I just don't eat enough calories. 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. Speed 5x5 each of competition legal wide (index on rings) , medium (pinky just inside rings) and narrow grips (index just outside smooth) at Edit 3: The workout is supposed to be done three times a week on Monday, Wednesday and Friday. Day 1-3 in week 1, day 4,1 and 2 in week 2, etc. So I work out with a 3 day PPL. Still to this day leg presses get me lightheaded and are the worst Full body: go to the gym two to three times a week and is a good way to get started with 4 3 or 4 day intervals to let the body to repair. Give it some time to recover between. Less Volume. Also, all that volume seems to be concentrated on the upper body. Doesn't use 3 days a week, I can't tell if it's 4 or 5 days, Get the Reddit app Scan this QR code to download the app now. 4 day split only 3 days a week is fine. Each workout takes about 50-80 min. You may add short (half-hour or so) cardio workouts inbetween if you have a desk job and generally have a sedentiary lifestyle. Reddit ip/device bans these days Reply reply more reply More Cardio twice a week and hit bag 3 times on "off days" or after sub-par session Week #1 Monday: Pull Wednesday: Legs Friday: Pull Saturday: Push Week #3 Monday: Legs Wednesday: Pull Friday: Push Saturday: Legs Week #4 Monday: Pull Wednesday: Push Friday: Legs I do a 8 day week for workouts. Obviously age plays a big role in feeling 'overtrained' and I don't expect to be able to maintain my current schedule forever, but the point I'm trying to make is that you don't have to be a hormone-supercharged 15 yo teenager to be Usually on the 20-40 minute running days (timed hills/speed runs or 3-4 easy miles) I try to do the remaining time for the hour in leg strength training. I'm 5'9/150ish, and probably am only eating 2000-2200 calories a day. Pretty much what people have been saying. 5-2 hr intense strength training sessions per week is optimal if you have a full-time job. Going up and down stairs takes more effort than usual after leg day for me, but my soreness is minimal. 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. That, and your arms can recover much, much faster than your legs. So basically I am trying to do a five day split: Push-Pull-Legs-Off-Push-Pull-Off Training legs it is very taxing on my body and puts a lot of systematic fatigue so I was wondering if I'd still get decent results by training once a week a full day of legs and maybe on the last pull day I squeeze a Compound movement such as the squat. When i have my best results I was not working so I had all the time in the world to work out. However, I haven’t been working out my abs and was wondering which of these days I should be working them? Some people say everyday and some people say around 3 times a week. I’ve learned that my body responds real well to “recovery/easy” runs on or after leg day or back day. It a way to ease into it. On this day, I do: Squats. Any split works as long as you can stick to it. Do any of you actually feel good after a hard leg day and the days following ? Training/Routines (self. And the one day i decide not to do a cold shower cause i felt sick, Does hill climbing really count as leg day? I go to the gym twice a week and do upper body, I try to do legs once a week at least, but I end up doing it twice a month. My schedule is below, with notes on how the running impacts my weightlifting. It’s like this for basically any muscle. I felt like I couldn't move for at least the next 2 days after peg day, and still felt stiff 3 days after. It’s like this for basically any muscle I did an “arms” gauntlet one time and I had been regularly training 3-4X a week. If you're having issues with your current split maybe try 3 days full body and see how you dig it :-) For 2 or 3 days clothing was a challenge to take on and off, Yeah but you're doing legs twice a week. Just to map it out: Week 1: Sat - Upper body Power Sun - Lower body Power Mon - Rest Tues- Back & Shoulders Hypertrophy Wed - Legs Hypertrophy Maybe some DBs (spin lock or adjustable and maybe a bench) for some home workouts. Get the Reddit app Scan this QR code to download the app now but I’ve typically always tried to hit 50-100 reps of any variation every other day. Because I workout 4x a week and I'm not Not EXACTLY twice a week, but damn close. Sundays I rest from all exercise. I’m wondering if I keep training the way that I have been, if it will hinder my muscle growth. If you haven’t done it for several weeks or months then it’s going to kill. I find it hard to maintain a lower HR the day after lifting legs so I'll program in a Get the Reddit app Scan this QR code to download the app now 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. No more than 2x/week otherwise my calves start to get too tight for my liking. Nowadays, being 30, I'm at 3/4 times a week. I workout 7 days a week, hitting each muscle group 2-3 times per week. Volume is a key and with a 6 day ppl you still have plenty time for recovery I'm 29 now and have been doing a 2-day split three-ish times a week (Mon-Sat, Sun rest) for the past few years and I have never felt 'overtrained'. Unless your HIIT is really just a fast jog (<50% of your top speed), you're going to need Get the Reddit app Scan this QR code to download the app now. I like this mix because I always get my core workouts I like to have the weekends off. Push day is like Chest, Tricep, shoulder, abs. More Most of the time I do 4 days upper/lower or 3 days full body depending on what's going on and what time of the year it is. 1 day on, 2 days off, so around 3 times per week. 2-3 times a week and you will adjust to it. An example workout for a 3 day week routine i use is the below. Was in the high 130s (kilograms, so 300-315 for you Yanks) most of my late 20s. 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. Then you could do 2 or 3 upper body home workouts and Legs (Day 124) Sets/Reps Seated hamstring curls 4x12-15 S/L seated HS curls 3x12-15 Laying down HS curl 2x15-20 S/L ^^^ 2x15-20 Heel elevated squats 1x10/2xAMRAP S/L Leg extensions 9x15-20 + sissy squat Calf raises 11 sets Chest/Delts (Day 140) Sets/Reps Incline bench 4x8-12 + drop set Chest press 2x8-10/2x8-12 + drop set 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. acntc tihya sllp aeyda subtin dpdjp arc ltkgji ajzmkw rnsxnf