Legs - ARRRRRRGH!!

L

lambo69

0
For a year I totally neglected my legs.
Anyway, after putting it off for months I have finally started leg work.
I usually do chest and biceps on day 1. Back and triceps on day 2 and shoulders and legs on day 3.
The other day I did squats, leg extensions, calf raises and hamstring curls. Iam totally in agonny. My legs feel like they have been tackled by a 300 pound football player.
So I am just wondering how often I should work my legs considering I have just started?
 
Dont bother with isolation machines.
Start off with...
deadlift
squat
static lunges

Then after a month or so do
deadlift
front squat
side lunges
step ups


twice a week, or 3 times full body. Start off light and your recovery time will be a lot less, meaning you can train more often.
 
R.Lewis said:
Dont bother with isolation machines.
Start off with...
deadlift
squat
static lunges

Then after a month or so do
deadlift
front squat
side lunges
step ups


twice a week, or 3 times full body. Start off light and your recovery time will be a lot less, meaning you can train more often.
Click to expand...

I usually do deadlifts on the night I do my back. Should I change this and just do deadlifts with my legs?

My legs are in a lot of pain just now. Should I wait till that pain is TOTALLY gone until I work my legs again?
 
Yeah, dont work them while they hurt.

Do full body 3 times a week and you can get it all dont in one hit. That way you get to train every muscle 3x a week.
 
R.Lewis said:
Yeah, dont work them while they hurt.

Do full body 3 times a week and you can get it all dont in one hit. That way you get to train every muscle 3x a week.
Click to expand...

If I train the full body, Iam usually in the gym for about 2 and a half hours.
Thats why I prefer training different muscles on different days.

I like to hammer my chest one night. Incline, Flat, Deline Dumbell Press. Bench Press. Pec Dec or Dumbell Flies. Cable Crossover.

Back - Dumbell Rows. Seated Rows. Lat Pulldown. Dual Axis Pulldown. Reverse Flies.
 
Wow, so you're routine needs a good amount of help.

You don't NEED to do a full body, but it is much much better than what you have. A full body should not take that long at all, you are most definitely doing way too much.

An example of a full body would be Back squats, romanian or stiff legged deads, Flat bench, Seated Rows, DB military press, and one isolation if you want, like one type of curl, or calf raise, or extension.
 
I used to think splits were the only way to save time, but after starting a full body and watching the clock, I found I wasnt resting as short as I thought. Most of your gym time is spent resting, so watch the clock and go for 60-90 seconds between sets.

I can do a fullbody routine of Chest, Back, Legs in 45 minutes. On Sundays I do supersets and it may take 75 minutes. Check into vertical loading set scheme, it is great.
 
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