Do you train calves the same day you train hamstrings/quads or whats your split

[ronbrgundy]

Yes/no/split/etc


This is my current split

Day 1
Legs
Cardio at least 20 min

Day 2
Biceps / Back / (forearms sometimes depending)
Cardio

Day 3
Triceps / Chest / Shoulders
Cardio

Day 4
Off

It feels like I need to move to a 4 days on and 1 day off split.  Right now just considering it. 

[nolotil]

yes i train calves with quads and hamstrings. every 5th day

split: chest/shoulders/triceps, back/biceps, quads/hamstrings/calves. 4 workouts per week. so everything gets hit roughly every 5th day. 5-9 sets per body part. 5-12 reps

[nolotil]

Yes/no/split/etc


This is my current split

Day 1
Legs
Cardio at least 20 min

Day 2
Biceps / Back / (forearms sometimes depending)
Cardio

Day 3
Triceps / Chest / Shoulders
Cardio

Day 4
Off

It feels like I need to move to a 4 days on and 1 day off split.  Right now just considering it. 

dont do cardio straight after a leg workout.

[IrishMuscle84]

Ya......id say do cardio before legs. I remember i did 15 min on a elliptical, Man, my legs got a real good pump, felt like i did a few sets a squats.

[nolotil]

Ya......id say do cardio before legs. I remember i did 15 min on a elliptical, Man, my legs got a real good pump, felt like i did a few sets a squats.

dont do exhaustive cardio before legs. warm up is another thing but you shouldnt do so much that it negatively impacts your workout.

[Flex 215]

Day 1      Chest
             Calves

Day 2     Back
             Forearms

Day 3    Rest

Day 4    Shoulders
           Triceps
           Calves

Day 5   Legs
          Biceps       

Day 6   Rest

Calves get trained every 3rd day, everthing else every 6th day....abs are 3 to 6 sets every workout.  This split allows a few days of rest for tris and shoulders which get hit indirectly on chest day, and also for biceps, which indirectly are trained during back, and sometimes forearms.

[IrishMuscle84]

dont do exhaustive cardio before legs. warm up is another thing but you shouldnt do so much that it negatively impacts your workout.

It didnt "negatively impact" my leg training at all. Like i said it gave my legs a good warmup/pump.

[tonymctones]

dont do cardio straight after a leg workout.

I actually like doing some sort of cardio after legs it seems to lessen the soreness the next couple of days after.

[nolotil]

I actually like doing some sort of cardio after legs it seems to lessen the soreness the next couple of days after.

yes thats true..but you risk sabotaging growth. specially if you do too much. if you work legs more frequently than once a week soreness will go down after the body adapts. if you work legs once a week (which isnt really optimal) its hard to get out of the soreness cycle.

[dyslexic]

I split my leg day.


Every Monday morning:

6 x 20, 20, 15, 15, 12, 10 Leg Extensions

6 x 20, 20, 15, 12, 10, 8  Squats

5 x 20, 15, 12, 10, 8 Hack Squats

5 x 20, 20, 15, 10, 8 Leg Press (Calf press after since the plates are already loaded)

Monday night after a good nap and a few good meals:

6 x 20, 20, 15, 15, 12, 10 Standing leg curls

5 x 20, 20, 15, 12, 10 Seated Leg Curls

6 x 20, 20, 15, 12, 10, 8 Stiff Legged deads

5 x 20 Seated Calf Press


NO CARDIO!!! Sunday or Monday... probably not even Tuesday (legs are in recovery-- walking feels more important)


Tuesday: Off

Wednesday: Chest, Delts, Traps

Thursday: Back

Friday: Arms (they have a dedicated day to themselves)

Saturday and Sunday off, unless I miraculously get enough energy for cardio. My diet is always spot-on, so I really don't feel motivated to do cardio when I look in the mirror.

[JasonH]

Yep - calves with hamstrings every time. I'm even taking to training my calves twice a week now - they seem to recover very quickly and I now train them after back too.

[ngm21084]

I split my leg day.


Every Monday morning:

6 x 20, 20, 15, 15, 12, 10 Leg Extensions

6 x 20, 20, 15, 12, 10, 8  Squats

5 x 20, 15, 12, 10, 8 Hack Squats

5 x 20, 20, 15, 10, 8 Leg Press (Calf press after since the plates are already loaded)

Monday night after a good nap and a few good meals:

6 x 20, 20, 15, 15, 12, 10 Standing leg curls

5 x 20, 20, 15, 12, 10 Seated Leg Curls

6 x 20, 20, 15, 12, 10, 8 Stiff Legged deads

5 x 20 Seated Calf Press


NO CARDIO!!! Sunday or Monday... probably not even Tuesday (legs are in recovery-- walking feels more important)


Tuesday: Off

Wednesday: Chest, Delts, Traps

Thursday: Back

Friday: Arms (they have a dedicated day to themselves)

Saturday and Sunday off, unless I miraculously get enough energy for cardio. My diet is always spot-on, so I really don't feel motivated to do cardio when I look in the mirror.

DAMN DUDE ......" My diet is always spot-on" the most important part know matter what your split looks like. 

[IrishMuscle84]

I split my leg day.


Every Monday morning:

6 x 20, 20, 15, 15, 12, 10 Leg Extensions

6 x 20, 20, 15, 12, 10, 8  Squats

5 x 20, 15, 12, 10, 8 Hack Squats

5 x 20, 20, 15, 10, 8 Leg Press (Calf press after since the plates are already loaded)

Monday night after a good nap and a few good meals:

6 x 20, 20, 15, 15, 12, 10 Standing leg curls

5 x 20, 20, 15, 12, 10 Seated Leg Curls

6 x 20, 20, 15, 12, 10, 8 Stiff Legged deads

5 x 20 Seated Calf Press


NO CARDIO!!! Sunday or Monday... probably not even Tuesday (legs are in recovery-- walking feels more important)


Tuesday: Off

Wednesday: Chest, Delts, Traps

Thursday: Back

Friday: Arms (they have a dedicated day to themselves)

Saturday and Sunday off, unless I miraculously get enough energy for cardio. My diet is always spot-on, so I really don't feel motivated to do cardio when I look in the mirror.

I never understand why people go to the gym twice a day for the same bodypart. Just go there once, train everything, then leave and id throw delts/traps with legs, thats just me though.

[buffbong]

Monday chest tri

Tuesday back calves

Wensday off

Thursday shoulders bis

Friday legs abs
sat and sun off

 For years I trained calves on leg day. Once I moved them after chest or back they really started to come up.

[tonymctones]

yes thats true..but you risk sabotaging growth. specially if you do too much. if you work legs more frequently than once a week soreness will go down after the body adapts. if you work legs once a week (which isnt really optimal) its hard to get out of the soreness cycle.

disagree...

When you go heavy and use low reps youre going to have a hard time keeping up the intensity and weight training 2 or 3 times a week and even if you do the mental fatigue you will see will probably keep you from getting under the bar 2 or 3 times a week...

[buffbong]

Also thats how alot of guys develop nagging injuries. Imagine squats leg pressing and stiff leg deadlifts twice a week.

[nolotil]

disagree...

When you go heavy and use low reps youre going to have a hard time keeping up the intensity and weight training 2 or 3 times a week and even if you do the mental fatigue you will see will probably keep you from getting under the bar 2 or 3 times a week...

no no...just because you work a muscle more frequently than once a week doesnt mean you work a muscle 2-3 times per week. every 5th day, which i suggested,  isnt twice a week.

i would say newbies and early intermediate trainees can work muscles 2-3 times per week..for more advanced every 5th day is good.

same goes for buffbong..dont extrapolate information from only one answer. i didnt say heavy squats 2 times per week. only time i would advice heavy leg work twice a week for bodybuilders who have trained productivly many years would be when doing some kind of specialization routine (and you should already be at a pretty advanced level when you do specialization ) where the rest of the body is worked at maintainence level. also doesnt meen that you have to squat or do the same exercises twice a week.

[Sherief Shalaby]

yes i train calves with quads and hamstrings. every 5th day

split: chest/shoulders/triceps, back/biceps, quads/hamstrings/calves. 4 workouts per week. so everything gets hit roughly every 5th day. 5-9 sets per body part. 5-12 reps

nearly the same current split i do.. the only diff. is that i do traps with legs and i do rear delts with back/biceps!!.. i too try to do 4 workouts a week but sometimes i do 3 only..

[Nasty Nate]

I can never train my hamstrings and calves hard enough if I do them after quads, so I started splitting them up and really like it... this is the best split for me. Also, I work and live 2 minutes from the gym so it's not difficult to go twice a day.

Monday-Chest
Tuesday-Back
Wednesday-Off
Thursday-Quads(AM)Hams/Calves(PM)
Friday-Shoulders(AM)Biceps/Triceps(PM)
Saturday-Off
Sunday-Off

[benchmstr]

i always do quads and hams on the same day... i have tried breaking them up, but it really didnt work for me......as far as calves go?...sometimes i do them with legs....sometimes i wont...i usually only do calves once or twice a month...

bench

[dyslexic]

If I was a Pro BB and had nothing else to do (that's a BIG FUKNG "IF")- I might do splits now and again, but I sure wouldn't do em at the same gym.

I would be jacked enough that basically anything would work. I could call my training regimen all kinds of cool names.


I might go months with a daily routine.. who knows? I'm obviously not a Pro BB.

[IronIsLife]

I had to give up training my calves on the "perfect" split.

I train them three times per week and once I started doing that my calf growth took off.

I had to get over the idea of "overtraining" them.

That's one thing the mags overemphasize.