spliting legs up, hams and quads

[feofletch]

How many of you do this??? I've heard about it and then read about it. I'm an old dog so it's hard for me to learn new tricks but this makes a lot of sense.

Take care guys

[Travelboyd]

Fleo, personally after training quads I'm not fit to even consider another bodypart and that is what I consider Hams. I train my hams on arms day and can give them the attention they deserve. Legs are half your body after all and you wouldn't consider training the whole of your upper body in one workout. My tuppence worth anyway...........

[RIPT]

I've heard of doing it am and pm. I would do quads first as your hams do get hit somewhat by doing squats etc.

[Grunt76]

I've done a split that I quite liked recently:

Backside: Back, Glutes, Hammies, Calves
Frontside: Chest, Abs, Quads
Topside: Traps, Delts, Biceps, Triceps
Weakside: weak bodyparts that need bringing up.

Obviously you won't be doing huge volume of hams with your back in there, and the same goes for quads with chest in there, but I did well catching up on my lagging parts and overall growth was pretty good, too.

It's just different, and different is GOOD.

[BIGGUY86]

i train legs twice a week

however, first workout is based around thighs, squats, leg press, hacks, extensions and then finish with 5 sets of leg curls.

the second leg workout is based around hams, sitff leg/DLs, lying leg curls, seated leg curls and then squats...

its working really well for me...

[Sadie]

i did that for a while and felt like i was overtraining my legs. unless you ONLY do isos most leg movements involve both quads and hams. i had a routine writed where it was front squats, leg press and quad extensions on monday then laying ham curls and standing ham curls tuesday.. there is just no way i wasnt working hams though on squats and press so my legs just never felt like they were recovering. i do my whole lower body on 1 day now and just blast it.. seems to work better for me

routine writen by a friend (he had me doing insane amount of volume it sucked ass i was there 2 hours a day)
monday
chest
quads (front squats, press, extensions)
abs cardio

Tuesday
back
hams (laying then standing curls)
abs
cardio

Wednesday
shoulders
arms
calves
abs
cardio

REPEAT.... make me nuts everything hurt all the time

now i do
Monday
chest
weighted
abs
20 min cardio

Tuesday
back
unweighted abs
20 min cardio

Wednesday
Legs
weighted abs
20 min cardio

Thursday
Shoulders
unweighted abs
20 minutes cardio

Friday
Bis/Tris
weighted abs
20 minutes cardio

Sat off

Sunday 50 minutes cardio

this seems to work better for ME

[Data]

Yeah I have two workouts. One workout I focus on the quads like extensions, leg press, hack squats or something. The second workout I focus on the hams like squats, leg curls, lunges, and/or stiff leg deads. *Edited* I only work legs once a week but I have two workouts.

[feofletch]

Yeah, I think I'm going to split the quads and hams up. I think it's best cause have you ever seen how thick those guys legs are? And, it is true... on a leg day by the time you get to the hams I've got the attitude "Almost over..." and was only doing one exercise for the hams. This year I added an extra exercise and now I'm doing at least 3 and sometimes 4 (on a good day). Giving hams their own day would help me focus more on them and then give me a break on the day I do quads.

Sadie... I love that routine you are doing now. In fact I have been thinking about switching back to that. It's been about 3 years since I've done that routine. I was in and out of the gym in no time and it was great. Now, I'm in there for 2 hours. On top of that it's an hour round trip so that's 3 total hours dedicated to training 3 days a week. I want to pick it up and go back to a 5 day schedule... training at home every other time and train at the gym every other time.

I started considering this a while back. But, after my friend of mine just asked me, "How are you going to get with the big dogs if you aren't training at LEAST 5 days a week" I'm real serious about changing my schedule. I'd like to train my body parts twice a week but it's not possible.

Thanks you guys

[Grunt76]

On a posing stage, in them tiny trunks, believe me, if you don't hit the glutes and hammies like there is no tomorrow, that WILL SHOW big time and your placing will go down every time you are facing away from the judges.

[dawgtimee]

best way to train legs. quads mon, hit hams fri with whatever else you train

[trapz]

feo... i dont think training 5x per week or hitting everything twice a week is necessary at all.

most of my best growth was made doing dorians split chest bis/legs/off/delts tris/back/off/off.

i do a 5 day split too sometimes similar to sadies if im lean bulking and not doing alot of cardio and can handle the extra day of training. even if your on gear if your training really hard and intense 4 days a week and hitting everything once a week with moderate volume or every 3-4 days low volume DC style is more than enough IMO

[trapz]

what i sometimes do is start with hams one week, and then start with quad movements the next week.

if your hams are your weak point you could just start with them every week even.

[feofletch]

Originally Posted by Grunt76

On a posing stage, in them tiny trunks, believe me, if you don't hit the glutes and hammies like there is no tomorrow, that WILL SHOW big time and your placing will go down every time you are facing away from the judges.

Yeah bro, did you see Dexter's side leg shot! DAAAAAMMMN Man!

[feofletch]

Originally Posted by trapz

feo... i dont think training 5x per week or hitting everything twice a week is necessary at all.

most of my best growth was made doing dorians split chest bis/legs/off/delts tris/back/off/off.

i do a 5 day split too sometimes similar to sadies if im lean bulking and not doing alot of cardio and can handle the extra day of training. even if your on gear if your training really hard and intense 4 days a week and hitting everything once a week with moderate volume or every 3-4 days low volume DC style is more than enough IMO

Besides loving that 5 day routine it'll get me to at least hit every muscle once a week. The routine that I just closed the door on I was doin it every week and a half.

I had never trained shoulders with chest before and the theory made sense... But it wasn't for me. though my shoulders grew they weren't what they used to be. I'm a little excited to get them to grow again.

I really have to look into this DC training. Don't you need a training partner though?

[RIPT]

Some people split up back into width and thickness days too......I would rather just go in and get it done in either case; unless there was a severe deficiency..........

[feofletch]

I'm splitin them up for a bit cause, to me, I think my hams are lagging. Been doing for a couple of weeks now it's alright but the only thing that kind of sucks is that I have to do them at home on my bowflex. I can do three different exercises on the bow flex cept it's not the same doing stiff legged deads. I have to really focus to get the hams to work up a burn. Better than nothing though

[RIPT]

Yeah, I.M.O. curls will build decent hamsters but doing St.L.DL. type movements will really make them grow.I'm always crazy sore after I do those..........^^^^