Small Legs - advice welcomed

[littleguns]

My upper body has always been better than my lower and not for lack of trying. Gains were coming nicely then I ruptured my Achilles tendon in Jan, had surgery and am just getting back into heavy leg training once again in hopes to do a BBing show next summer.

Right now I train Quads and Hamstrings individually (2 separate workouts)...

Question is...

Would you continue to train them independently or combine them in one workout and perhaps do them 2x a week...

I plan on trying both options but always love to hear from the masses...

[benchmstr]

just do them on the same day for a while.....and you dont need to go heavy.......just use moderate weight for higher reps.....legs usually grow better with higher reps..

bench

[jpm101]

Of course you didn't explain what leg exercises you are doing now. Achilles rupture (tear/snap?) is pretty serious stuff, with the stretch and flexibility factor part of the recovery problem. During rehabs I'm sure you used different resistance type machine to strengthen the whole muscle chain, from the hips down to the toes.

Don't know if your using machines or not, but If doing BB squats than do them with the heels raised on a 2X4 or a couple of 45 plates. Less stress on the Achilles and more focus on the tear drop affect/quads. Front squats are excellent this way. As are BB Hack squats.

Really no logical reason to do hams on a different day than quads. With total leg training, using a higher rep scheme, with perhaps more SS's, tri or quad sets may boost up results pretty fast.  Lighter weight and more pump may be what your after.

Wonder if training calves is a problem with you. The stretch and coming up on the toes may need an adjustment after Achilles surgery.  Good Luck.

[Bossa]

just do them on the same day for a while.....and you dont need to go heavy.......just use moderate weight for higher reps.....legs usually grow better with higher reps..

bench

X2

[dyslexic]

"to hear from the masses..."


any pun intended?



Training legs = not fun

[JasonH]

I would train them both on the same day - the hamstrings don't need an awful lot of work - I've always found that only two exercises are needed after a hard and heavy quad workout.

[dyslexic]

Seems all the guys with the big quads say to squat below parallel...


The preachers, on the other hand, have a different theory. If your LB becomes the weak link, by all means start leg pressing after the squats.