I do legs on mondays and i’m generally sore until friday morning which makes Tuesday and Wednesday really uncomfortable days. The soreness sucks but whatever I’ll get over it just curious what people thought:
Squat (as deep as i can get…ass on my heels if i can)
12, 10, 8, 6
Lunges 20 steps/leg; 2 sets
Snatch (light, focus on form) 2 sets
Glute Ham Raise
12, 12, 12
Stair Climber 10 minutes
The quad workout seems a killer, but the hammies should be relatively well.
Legs are generally sore after many days of training them. Sometimes I’m sore 'till the next week, the day of the next leg workout.
[quote]MEYMZ wrote:
Legs are generally sore after many days of training them. Sometimes I’m sore 'till the next week, the day of the next leg workout.[/quote]
X2…
How’s your PWO/recovery?
I can tell a huge difference in my recovery if I’m not eating enough. Stretching and contrast showers help too.
[quote]jss11483 wrote:
I do legs on mondays and i’m generally sore until friday morning which makes Tuesday and Wednesday really uncomfortable days. The soreness sucks but whatever I’ll get over it just curious what people thought:
Squat (as deep as i can get…ass on my heels if i can)
12, 10, 8, 6
Lunges 20 steps/leg; 2 sets
Snatch (light, focus on form) 2 sets
Glute Ham Raise
12, 12, 12
Stair Climber 10 minutes[/quote]
How long have you been doing this for? I know when I started doing a 3 day split my legs were sore from Tuesday to Friday, just like yours. After about 3-4 weeks it got better, I was a little sore on Tuesday, really sore on Wednsday and all better on Thursday.
As for the routine itself, it seems a little too quad dominant to me.
I no longer do a 3 day split, but this is what I used to do:
Squats 5x5
Stiff leg deadlifts 3x8
Walking barbell lunges, 3x 16(i.e.8 for each leg)
Machine hamstring curls, 3x8
Single leg machine leg extensions 3x8
Calf raises 4x12(sets of 12 are the only way I can get my calves to grow)
Seeing as this is my first post on this here forum, you can assume I know nothing though if you want.
[quote]ErnestoHemingway wrote:
jss11483 wrote:
I do legs on mondays and i’m generally sore until friday morning which makes Tuesday and Wednesday really uncomfortable days. The soreness sucks but whatever I’ll get over it just curious what people thought:
Squat (as deep as i can get…ass on my heels if i can)
12, 10, 8, 6
Lunges 20 steps/leg; 2 sets
Snatch (light, focus on form) 2 sets
Glute Ham Raise
12, 12, 12
Stair Climber 10 minutes
How long have you been doing this for? I know when I started doing a 3 day split my legs were sore from Tuesday to Friday, just like yours. After about 3-4 weeks it got better, I was a little sore on Tuesday, really sore on Wednsday and all better on Thursday.
As for the routine itself, it seems a little too quad dominant to me.
I no longer do a 3 day split, but this is what I used to do:
Squats 5x5
Stiff leg deadlifts 3x8
Walking barbell lunges, 3x 16(i.e.8 for each leg)
Machine hamstring curls, 3x8
Single leg machine leg extensions 3x8
Calf raises 4x12(sets of 12 are the only way I can get my calves to grow)
Seeing as this is my first post on this here forum, you can assume I know nothing though if you want. [/quote]
i’ve been doing this specific workout a couple weeks but I’ve been doing similar leg workouts for awhile…i always do legs on mondays and deadlifts on friday when my legs are agreeable to picking up heavy things again
I always do squats and cycle through other quad and hamstring exercises
I would focus more on the squat and take out the lunges if your goal is mass in the legs.