Who does this?
Who has done it before?
results?
opinions?
1 Like
[quote]heavythrower wrote:
Who does this?
Who has done it before?
results?
opinions?[/quote]
I love this and I wonāt go back to ālegā day ever. I am quad day, and then posterior chain day that includes deads and trap work. I like having squats and dead lifts far apart in the week, allows for maximal effort and recovery from both. Give it a try, the worst thing that could happen is you grow from it!
I do.
You get to beat up each muscle group more mercilesslyā¦
Example
Hamstrings day
Deadlifts
Ghr
Cable pullthrough
High and wide Leg Press
Leg curls
Quads day
Front Squat
BB Hack Squat
Step Up
Low and close leg press
Leg Extensions
I donāt think having an overall leg day is good enough.
Idk I know too many dudes who slack on hamstrings because apparently squats are all you needā¦so they throw in a set of leg curls and say fuck it
As I saidā¦its about absolutely killing each part with a Disection mindset
I will also throw in direct glute work too
Thatās opposed to
Squat
RDL
leg press
Leg curls
Leg extensions
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thanks for the responses so far.
hipscarā¦when did you switch over to this, and how noticeable has the change been?
I do separate Glute/Ham and Quad days. The reasons as Hipscar mentioned. Spaced out, it allows maximal effort on some heavy lifts.
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I do.
Since Iāve been doing this, Iāve seen considerable growth in my quads. Before I was just squatting, deadlifting and leg pressing, once a week. That was just for strength back then. But since my goals are more aesthetic wise these days, the split routine is perfect for me.
My sessions would usually look like this:
Quads: front squats, leg press (Low and close stance), hack squat; leg extension drop sets.
Hams and glutes: I start with leg curls then squats, sumo deads, Leg press (high and wide stance) drop sets, then finish with GHR and hips thrust.
3rd leg day: Box Squat, front Squat, Deadlift, GHR, reverse hypers, hip thrusts, Back Extension.
I always finish my sessions with sprints.
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[quote]heavythrower wrote:
thanks for the responses so far.
hipscarā¦when did you switch over to this, and how noticeable has the change been?[/quote]
Probably about a year ago. My thigh measurement went from 28.5 to just at 30 inches, and my deadlift is approaching 600 now. I would say that is improvement - that said I also added prowler work in there as well, but being able to focus on the deadlift as my primary posterior chain lift has changed my physique overall. I have some before and after pics in my Indigo log where you can see my back morph.
Like Ct.Rock stated above, the mental boost of the split allows you to really punish the bodypart of the day, versus, blasting quads and then having the mentality of āfuck I have to do hamstrings now I will just do some lying legs curls.ā ā¦or trying to awkwardly fit deadlifts into back / lat day.
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[quote]DarkNinjaa wrote:
I do.
Since Iāve been doing this, Iāve seen considerable growth in my quads. Before I was just squatting, deadlifting and leg pressing, once a week. That was just for strength back then. But since my goals are more aesthetic wise these days, the split routine is perfect for me.
My sessions would usually look like this:
Quads: front squats, leg press (Low and close stance), hack squat; leg extension drop sets.
Hams and glutes: I start with leg curls then squats, sumo deads, Leg press (high and wide stance) drop sets, then finish with GHR and hips thrust.
3rd leg day: Box Squat, front Squat, Deadlift, GHR, reverse hypers, hip thrusts, Back Extension.
I always finish my sessions with sprints.[/quote]
Are you still doing farmers walks?
I did try it once but went back to doing it with quads.
One because Iām pretty posterior chain dominant and my glutes and hams are so freaking big that they need their own addresses, I figured dedicating one day exclusevly to these bodyparts was not necessary.
Two Iād get bored and not look foward to ham day unless I paired it with light quad work or back, Iād either take too long or skip the day.
Three, doing hams before quads ( curl movements, not deadlifts/gmās ) makes all the knee pain I feel during squats and leg presses go away for some reason, plus hams also get worked during squats/leg presses because of the pre-exhaust.
[quote]DeltaOne wrote:
I did try it once but went back to doing it with quads.
One because Iām pretty posterior chain dominant and my glutes and hams are so freaking big that they need their own addresses, I figured dedicating one day exclusevly to these bodyparts was not necessary.
Two Iād get bored and not look foward to ham day unless I paired it with light quad work or back, Iād either take too long or skip the day.
Three, doing hams before quads ( curl movements, not deadlifts/gmās ) makes all the knee pain I feel during squats and leg presses go away for some reason, plus hams also get worked during squats/leg presses because of the pre-exhaust.
[/quote]
interesting,this is pretty much from what i can tell, john meadowsā way of thinking about leg traininig. however, my worst body parts (in this order) i believe are pecs, front delts, and legs.
For some reason, i just feel Meadows is one of those guys whose legs will grow no matter whatā¦
since i gave up heavy OL and power lifting last year, due to injuries, and started ābodybuildingā i have noticed a dramatic increase in size and quality of my arms, after dedicating an entire day to them, but have NOT noticed any real improvement in my legs, that is, following Meadows recommendations.
so i might try this to see if it kick starts some new leg growth.
on the menu for tomorrow are :
stiff leg dl, lying leg curls, ghr, and standing single leg curls.
later in the week will be quadriceps death.
we will see how it works out.
[quote]Hip Scar wrote:
[quote]heavythrower wrote:
Who does this?
Who has done it before?
results?
opinions?[/quote]
I love this and I wonāt go back to ālegā day ever. I am quad day, and then posterior chain day that includes deads and trap work. I like having squats and dead lifts far apart in the week, allows for maximal effort and recovery from both. Give it a try, the worst thing that could happen is you grow from it![/quote]
^^^Couldnāt have said it better myself^^^
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I love that split! How do you recover from doing that much volume? I train as a sprinter and right now Iām taking some time off of formal sprint trying to address some strength and injurie issues. I would love to do a spit up like that, but donāt know how Iād recover from that much volume. How do you recover from that?
Considering the fact that DarkNinjaa posted this 6 years ago, thereās a distinct possibility she will not respond to youā¦
Really though, I hope she does. Like, comes back to respond to 1 post on 1 6 year old thread, and then disappears back into the shadows.
We miss you darkninjaa. Lots.
Several great posters in here, actually. Heavythrower, the Count, Deltaā¦ Hip Scar, aka the guy who broke SAMA with Hallowed.
they should all come back. we can have a party. like a reunion.
lol, occasionally Iāll see a recommended post from like 5-10 years ago, and in rereading it, itās almost nostalgicā¦ the good, the bad, the uglyā¦ ahhhh what memories 
S
I find it really hard to do both squats and a stiff-legged movement on the same day, so I personally split up quads and hamstrings
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Iām currently doing it. It makes doing legs 2x a week much more doable. As far as leg growth I think itās good.
Normally I compete in powerlifting so most of my focused hamstring and posterior chain work is done on deadlift days which I do on a 7-10 day split.
On leg days I mostly squat and then leg press. If I have time left after that Iāll add some more assistance work. My squat is around 600 which is kind of mediocre so Iām not saying either way is the answer, just saying how I do it.
Iāve trained with upper / lower set ups for the vast majority of the last few yearsā¦ generally three upper days & two lower days or upper / lower / delts & back / lower / chest & arms ā¦ whilst Setting things up this way allows for a good amount of volume to be squeezed in for each body part, the one negative Iāve found is that it often feels like youāre hitting each session with a shopping list of exercises, sets & reps to get through, particularly on upper days where youāve got chest, back, delts & armsā¦on lower days days too it also felt like āsurvivalā a lot of the time with three quad movements & three hamstring / glute exercises to churn throughā¦ often times the final quad & or ham accessory exercise would suffer and Iād just want to qpull the pin a set or two short ā¦ finding a way to split up quads and hams in particular has always been a want of mine and a few weeks ago I broke from my normal set up to a four day split - Chest / back ā¦ quads & biceps ā¦ hams & triceps ā¦ delts ā¦ each of those has an āAā and a āBā session which varies in rep ranges / intensityā¦ I still train five days a week and just rotate through these days so every fourth week each bodypart gets hit for a second time in that weekā¦ so over the course of training mesocyclone the training volume is basically identical to the upper lower set up I was running previously but by breaking things up over a four day split and hitting everything with a greater bolus of volume each session, Iāve definitely had better focus on the muscle(s) being trained each day and thatās allowed me to hit things a bit harder, particularly quads and hamstringsā¦ Iāve only been doing this for the last four weeks so will be interested to see what, if any differences I notice longer term