Anyone like to share what they found to be the best frequency and volume for their leg growth?
For me, I’d say it’s doing multiple sets of squats and lunges once a week.
Any input?
I’d say whatever volume and frequency allows you to increase your strength at the fastest possible rate, while still allowing enough time for repair and growth.
I personally like lower volume, hitting the legs every 5th day.
But I’d also say that it depends on the individual’s level (beginners can usually train more frequently, while intermediates and advanced guys need more recovery time), diet, and work capacity.
Hm if you’re ready for it, the DC 2 way frequency and volume, including widowmakers, did the trick for me (train them twice the one week, then once every other week).
Sure makes your Quads explode, and if you choose your other exercises (for back for example) well, then you can hit hams on more than just the ham exercises.
Non DC, I usually do legs only once a week, my knees prefer it 
Squats to failure and then continued in breathing style (take a few breaths between reps) really help there.
I’m figuring 10x10 for squats 3x a week for a month.
My legs actually overpowered my upper body for quite some time. Currently, my thighs measure 27 inches at the thickest point. They are a strong point for me. But keep in mind, all I did when I started squatting was a Bill Starr 5 x 5 program three times per week, one light, one medium, and one all out 5 rep max day.
My legs grew like a fuckin weed! Now my routine is more bodybuilding oriented. Frequency is once per week. Calves and hams are done before quads to bring them up to match my quads.
Seated Calf Raise
Donkey calf raise
Leg curls
High stance leg press
Pullthroughs
Squats
Lunges
Sissy Squats
I do not do leg extensions since I feel they do little for me.
2 work sets of 6 - 8 reps or 8 - 12 reps.
[quote]Sentoguy wrote:
I’d say whatever volume and frequency allows you to increase your strength at the fastest possible rate, while still allowing enough time for repair and growth.
I personally like lower volume, hitting the legs every 5th day.
But I’d also say that it depends on the individual’s level (beginners can usually train more frequently, while intermediates and advanced guys need more recovery time), diet, and work capacity.[/quote]
I agree with this, especially the first part.
Training will always vary, what works now might not work in a month and require change. Sometimes I go high intensity, low volume 1x per week, then switch it up to low intensity, high volume 2x per week, then high intensity, low volume 3x per week. You get my drift. lol
I think that CNS fatigue is possible when going through some tough leg workouts throughout the week, but if you get enough rest and food I think overtraining the leg muscles is very hard to do. The harder I push myself, usually the better gains for me. Everybody is different and if your seeing progress stick with it, if not switch it up until something else works.
DG
My leg workouts are the most varied compared to my upper body. I’ve done squating 3x/week, 2 x/week and just 1x/week. I just can’t make my mind up lol. Although once a week seems to be good long term. With my upper body, twice a week seems optimal.
I’ve tried this before which seems to be good “long term” program:
Mon: Upper
Wed: Lower
Fri: Upper
Whenever I feel like doing higher frequency, I can throw it in there for 4-8 weeks or so.
I had good results with lifting 1x per week heavy and 1x per week with high reps.