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Forum » Training legs 3x a week?
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Thread: Training legs 3x a week?

post 1687163653 07-25-2023, 11:11 AM
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Training legs 3x a week?

Mon - legs
Tues - chest
Wed - legs
Thurs - back
Fri - legs
Sat - shoulders arms

wut u think misc?
post 1687163693 07-25-2023, 11:11 AM
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I wouldn't. You need rest.
post 1687163743 07-25-2023, 11:12 AM
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Originally Posted By MgrHard⏩
I wouldn't. You need rest.
1 day rest bro
post 1687163823 07-25-2023, 11:15 AM
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Bro The are Just legs
post 1687164403 07-25-2023, 11:24 AM
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You're not going to be able to recover quickly enough to make any more significant progress than if you did 2x a week, probably worse
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post 1687164733 07-25-2023, 11:28 AM
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It's fine if your volume is low. Lots of people make gains with total body 3 times a week. So they hit legs 3 times.

If you are going for a dedicated leg workout where you intend to annihilate them 3 times a week, you'll probably be buying your knees a ticket to snap city.
post 1687164983 07-25-2023, 11:32 AM
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5 x 5 routine trains legs three time per week. Just do low reps you will be fine. Soreness will fade after a week or two.
post 1687165033 07-25-2023, 11:32 AM
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Originally Posted By stealthlife49⏩
You're not going to be able to recover quickly enough to make any more significant progress than if you did 2x a week, probably worse
lol at this.
if females with 50mg of test in their body eating 40 grams of protien a day
can train legs 4-5 times a week, im sure a man can get away with legs 3 times a week.
post 1687165413 07-25-2023, 11:36 AM
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I should add that I'm a no squat, no deadlift biatch

my routine would be

leg press
extensions
curls
calves

3-5 sets per exercise depending on feelz
post 1687166113 07-25-2023, 11:48 AM
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Originally Posted By monster0ultra⏩
You train legs 3x a week, it won't take long for you to find out, I recommend you don't.
chinaman

shoo
post 1687166253 07-25-2023, 11:50 AM
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it hard
no recover
srs
post 1687166303 07-25-2023, 11:52 AM
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Maybe if you separate the leg day in hamstrings and quads. Its going to be a relatively short workout tho.
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post 1687166483 07-25-2023, 11:55 AM
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depends how much volume there is on each leg day.

generally lower body exercises require more recovery than upper body. But there are less muscles in the lower body to hit (quads, glutes, hamstrings, calves?). Where as with upper body you got lats, upper back, shoulders (3 heads), chest, abs, biceps, triceps, forearms?

it makes more sense to do chest/shoulders, back/lats, arms, then a hamstring/glutes and quads/calf day
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post 1687166523 07-25-2023, 11:55 AM
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Big back and chest > big legs.
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post 1687168823 07-25-2023, 12:35 PM
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Originally Posted By sooby⏩
depends how much volume there is on each leg day.

generally lower body exercises require more recovery than upper body. But there are less muscles in the lower body to hit (quads, glutes, hamstrings, calves?). Where as with upper body you got lats, upper back, shoulders (3 heads), chest, abs, biceps, triceps, forearms?

it makes more sense to do chest/shoulders, back/lats, arms, then a hamstring/glutes and quads/calf day
my routine would be

leg press
extensions
curls
calves

3-5 sets per exercise depending on feelz

not much volume tbh
post 1687168923 07-25-2023, 12:36 PM
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Originally Posted By kingmanaverage⏩
Big back and chest > big legs.
I ran PPL / brosplits when younger

realizing the benefits of legs as I get older
post 1687169213 07-25-2023, 12:40 PM
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i did them 5x a week when i broke my arm for a couple months

my knees started popping just walking around, so i stopped. back to normal now
post 1687169953 07-25-2023, 12:53 PM
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The biggest factors to high frequency training are [rest, food, sleep] then balancing [volume, intensity, frequency] accordingly, everyone will be slightly different

I've hit legs every other day for 3 weeks strait not too long ago, you cannot go to failure (sub maximal, but still heavy enough 80% of 1rm (at least 1x a week) to get the stimulus needed for adaptation

This is why trainers still have a place, they can spot little variables in athletes that applies to the above

Thus getting them to their goals faster
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post 1687170183 07-25-2023, 12:56 PM
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Rotate leg work days? A/B split?

A. Legs 3x week Upper 2x week

B. Legs 2x week Upper 3x week
post 1687171113 07-25-2023, 01:09 PM
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Do you have an imbalance? I’d rather hit lower 2x/week and give my arms more attention.
post 1687172243 07-25-2023, 01:24 PM
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Originally Posted By dopamine72⏩
The biggest factors to high frequency training are [rest, food, sleep] then balancing [volume, intensity, frequency] accordingly, everyone will be slightly different

I've hit legs every other day for 3 weeks strait not too long ago, you cannot go to failure (sub maximal, but still heavy enough 80% of 1rm (at least 1x a week) to get the stimulus needed for adaptation

This is why trainers still have a place, they can spot little variables in athletes that applies to the above

Thus getting them to their goals faster
ya it's why I plan on lowering intensity and increasing number of days

Having a hard time sitting on the toilet, legs cramping up. Going all out on leg days ain't it IMO.
post 1687172393 07-25-2023, 01:26 PM
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Dont listen to these pussys you won't overtrain lmao. its really hard to do ded fkn srs
post 1687216093 07-26-2023, 07:31 AM
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Think ima do 5 day split

Mon - Back/Bi
Tues - Legs
Wed - Rest
Thurs - Chest/Shoulder/Tri
Fri - legs
Sat - Rest
Sun - Legs

3x leg days
2x upper days

We ain't high school no more. Need to hit legs frequently for better bed game.
post 1687216263 07-26-2023, 07:35 AM
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make one a cardio day

Snap City for sure doing 3x week similar heavy legs
post 1687216603 07-26-2023, 07:40 AM
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Originally Posted By MgrHard⏩
make one a cardio day

Snap City for sure doing 3x week similar heavy legs
Gonna do cardio on my rest days and sometimes after workouts.

my leg routine would be

leg press
extensions
curls
calves

3-5 sets per exercise depending on feelz

very mild leg workout tbh. Used to do these on top of heavy squats, hack squats, RDL, etc
post 1687216643 07-26-2023, 07:40 AM
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Originally Posted By RepMeBro⏩
I should add that I'm a no squat, no deadlift biatch

my routine would be

leg press
extensions
curls
calves

3-5 sets per exercise depending on feelz
It depends on how close you go to failure. Keep a rep or two back dont see a issue.
post 1687216963 07-26-2023, 07:47 AM
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post 1687217253 07-26-2023, 07:53 AM
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Picture you can go in and workout with three different intensities: Light, medium and heavy.

Then split your body parts into three groups.

Group one goes heavy day one, then medium day two (preferably before DOMS kicks in), light day three, rest day four, repeat.

Do that with your entire body, where one group gets worked heavy, while next group gets worked medium and last group lightly.

That is a way to make active recovery work for you while upping volume and minimizing fatigue, risk of injury etc.

For heavy days use weights, plyos (if that's your thing), etc, for medium use bands and other lighter forms of resistance, for light days use more bodyweight and gentle resistance.
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post 1687218033 07-26-2023, 08:06 AM
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If you train them hard enough, you shouldn’t even need to reach even 2x per week.
post 1687218403 07-26-2023, 08:12 AM
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Originally Posted By RepMeBro⏩
my routine would be

leg press
extensions
curls
calves

3-5 sets per exercise depending on feelz

not much volume tbh
That's a fairly chitty routine. Why don't you incorporate a Romanian deadlift, split squat, hack squat, and a couple different lunge movements. You won't need to hit legs 3x if you do it right.
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