i never get doms, i also run and play sports during the week. Instead, work your biceps with only 3 … Leg Presses: 3 sets: 12-15 reps: Leg Curls: 3 sets: 12-15 reps: Incline Bench Presses: 3 sets: 10-12 reps: Lat Pulldowns: 3 sets: 10-12 reps: Front Military Presses: 3 sets: 12-15 reps: Lying Triceps Extensions: 3 sets: 10-12 reps: Standing Dumbbell Curls: 3 sets: 10-12 reps: Standing Calf Raises: 3 … New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Nothing big, just the usual 2.5 kg gain per week etc. I’m definitely going to start doing legs 3x per week then. 20 comments. I usally do my 1rm once a wekk too, it sits at 425 right now. You've only worked out your shoulders/back 12 times, your legs 12 times, and your arms 12 times. today was a bad day for my lifts sadly. Leg Day. 0. #instagram @ JessicaTenelle Fitness / workout / fitmoms I do legs twice a week. Is this a good or bad idea? you would never recover from 3 sessions a week. I appreciate any insight! Quads and then glutes/hams. Whereas if you did a full body 3x a week, you'd get 36 workouts for each and probably see more results. l could not lift my PR attempt of a 265lb dead could not even do 255 lol. otherwise its this 3 times a week: squat 10x4 @315 leg press 10x4 @615 calf raises 20x4 weight varies. As long as your getting at least 48 hours of rest in between leg days, to facilitate full recovery. I do full body 3x a week, and it's totally fine. Mar 30, 2014 - Training legs 3 times a week. Here's the program. Throughout m y 15 years of weightlifting, I’ve found one workout routine to dominate—the 5-day split. Day Three - Legs. This way you only have to commit to going to these gyms twice a week, get a good workout in and not screw up your training cycle. For the first leg day of the week, go HEAVY with the weights (3-5 reps per set) to build your strength. I don't think it's a great idea to work anything more than twice a week. I like it a lot. View Profile 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. Training every major muscle group in a single workout is usually the domain of beginners, most often characterized by a single exercise per body part for just a few sets. 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). 04-11-2010, 08:19 AM #15. Example: Circuit 1: DB sumo squat, standing military press, Front lunges, Upright Row, Leg lifts/flutter kicks - repeat that circuit 3 times; on to cicruit 2. Having some trouble with back pains, perhaps a muscle knot (?) I like to have the weekends off. 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. Front and back, with calf raises each day. It would be counterproductive to have leg day 3 times a week if your primary goal is to slim down. however if you were doing something like 3x5 with the same weight where the last set/ last rep was near or 2 failure. Training legs more than once a week; Newsflash: If you really want to grow, you need to train legs at least twice a week. 28.8k Likes, 1,452 Comments - Pearl Garavaglia (@ms_pearl__) on Instagram: “The most asked questions about my BULKING SEASON. Press J to jump to the feed. Standard mon-wed-fri works best for me. Whatever ends up on Wednesday of a particular week only gets hit one time that week, everything else 2. This requires greater frequency, and since the volume … By using our Services or clicking I agree, you agree to our use of cookies. Heavy bench presses and weighted pullups are in and cable crossovers and concentration curls are out! I’ve been doing dumbbell Bulgarian split squats as my main leg lift and supplementing with cable bar squats, dumbbell Romanian deadlifts, leg presses, leg extensions, and leg curls. I split them up as follows. Squat 3-4 sets x 5-8 reps Leg Press 3-4 sets x 8-12 reps Romanian Deadlift 3-4 sets x 8-12 reps Lying Leg Curl 3-4 sets x 12-15 reps Standing Calf Raise 3-4 sets x 12-15 reps. You can throw in some ab work every other workout, so you end up hitting the abs 2-3 times per week. Recently started doing this and i 've made great gains doing so this 3 times per week tension my. Once a wekk too, it sits at 425 right now routine can be split over 3 4. Lower volume, train legs twice per week rest and Food in, it should be no,... Not even do 255 lol mass, four times a week straight from 3 either grip. - training legs 3 times a week - yay or nay training how!, three times a week 3 months of a particular week only gets one... 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