wonderwoman
Cathlete
safely work your legs a week ? Ive seen lower body rotations which legs are incorporated twice a week. Just wondering if 3 times a week would be too much or useless.
How many times could you......?
- Thread starter wonderwoman
- Start date
fit44
Cathlete
There is a program called Freestyle method by George Synder that works your legs @70% 6 days a week. Same training theory as gymnast and dancers.
http://www.gsnyderproductions.com/history.htm
I have the book and have done the program. I found it difficult to do. Mainly because I couldn't find the sweet spot where I wasn't over working my legs.
I'm currently working my legs 3x's a week with light weights/high reps and then throw in a plyo day for my 4th workout.
http://www.gsnyderproductions.com/history.htm
I have the book and have done the program. I found it difficult to do. Mainly because I couldn't find the sweet spot where I wasn't over working my legs.
I'm currently working my legs 3x's a week with light weights/high reps and then throw in a plyo day for my 4th workout.
teddy16410
Cathlete
Unless you're doing Freestyle (as poster above said) I have gotten GREAT results by working legs 3x a week.... I just vary how they get worked.... For instance - my personal perfect body rotation looks like:
Mon: Leg Strength (typical Cathe Leg work like GS/SH/PS)
Tue: Upper Split + 30 minute cardio
Wed: Plyo Legs (focus on working legs vs just cardio aspect)
Thu: Upper Split
Fri: Glute Focused (B&G / Legs & Glutes)
Sat: either upper split or Kick
I dont add in a lot of other cardio because leg work 3x a week gets my heartrate up enough...not saying that for cardiovascular fitness it isnt good to do more just my personal experience is that I dont need more to get the look I like.
Consistency to trying various rotations is a key to determine what your body can handle, how it responds etc.... as always- what you eat is a critical part of the equation. ;-)
Mon: Leg Strength (typical Cathe Leg work like GS/SH/PS)
Tue: Upper Split + 30 minute cardio
Wed: Plyo Legs (focus on working legs vs just cardio aspect)
Thu: Upper Split
Fri: Glute Focused (B&G / Legs & Glutes)
Sat: either upper split or Kick
I dont add in a lot of other cardio because leg work 3x a week gets my heartrate up enough...not saying that for cardiovascular fitness it isnt good to do more just my personal experience is that I dont need more to get the look I like.
Consistency to trying various rotations is a key to determine what your body can handle, how it responds etc.... as always- what you eat is a critical part of the equation. ;-)
wonderwoman
Cathlete
What kind of plyo moves are you guys doing? I would definitly be interested in doing some plyo moves can you guys share with me your routine????
pebblesus
Cathlete
I was just kindof wondering this myself. I haven't been working my legs the past few years of heavy, intermediate-advanced training and have recently decided to focus on them -- HARD.
I started into it with the 4DS (adjusted to my liking) to work into a hard routine. After about 2 or 3 times at that I moved into a much harder routine with pretty heavy weights. My legs build real fast so they progressed fast.
Innitially I was going to train hard two days per week and then do a circut/endurance thing like LIC for lower body, but that didn't work out. So instead, I have been doing legs about three times a week-- HARD.
I rest about two days in between as Im not sore and just a little stiff the day after.
I was wondering though about it-- can you even do something like that every OTHER day?? I don't think I would (too many other body parts to train), but if you werent stiff or DOMS could you actually do it and still see strength gains??
I started into it with the 4DS (adjusted to my liking) to work into a hard routine. After about 2 or 3 times at that I moved into a much harder routine with pretty heavy weights. My legs build real fast so they progressed fast.
Innitially I was going to train hard two days per week and then do a circut/endurance thing like LIC for lower body, but that didn't work out. So instead, I have been doing legs about three times a week-- HARD.
I rest about two days in between as Im not sore and just a little stiff the day after.
I was wondering though about it-- can you even do something like that every OTHER day?? I don't think I would (too many other body parts to train), but if you werent stiff or DOMS could you actually do it and still see strength gains??
Govtgirl
Cathlete
I've just ordered "The New Rules of Lifting for Women" and have flipped through it at Borders. It makes a LOT of sense.
The jist of it is, to make maximum gains in a short time, do total body workouts intensely 3 days a week, and interval cardio 3 times. So legs would be 3X a week with cardio in between.
The book also basically says to do big movements, like squats, bench presses, etc and not to waste time with "small" exercises, like tricep kickbacks, and leg floor work. Alwyn Cosgrove is the guy behind the weight work theory, I've been reading his blog, and like I said it makes a ton of sense.
Years ago when I did the FIRM, it was total body 3x a week, and within 6 weeks I had a new body. Of course I went and ruined it again
but I'm back on track now with Cathe. Going as HEAVY as I can, total body workouts. I'm going to the beach in 3 weeks, hopefully I'll see a difference!
The jist of it is, to make maximum gains in a short time, do total body workouts intensely 3 days a week, and interval cardio 3 times. So legs would be 3X a week with cardio in between.
The book also basically says to do big movements, like squats, bench presses, etc and not to waste time with "small" exercises, like tricep kickbacks, and leg floor work. Alwyn Cosgrove is the guy behind the weight work theory, I've been reading his blog, and like I said it makes a ton of sense.
Years ago when I did the FIRM, it was total body 3x a week, and within 6 weeks I had a new body. Of course I went and ruined it again
but I'm back on track now with Cathe. Going as HEAVY as I can, total body workouts. I'm going to the beach in 3 weeks, hopefully I'll see a difference!After years of experimenting I have found that if I do high impact aerobics (pylo jacks, jumps think IMAXs) 4 times a week and work my legs (3 lbs or no weight at all)2 times a week my legs have been smaller with the same or better tone. My problem is if i work with any heavy weight i bulk immediately. i used to be able to squat 110 lbs (with DH spotting) but all I ended up getting out of that was giagantic thighs. Hope it helps.
