can you make big muscle gains on your legs working them hard once a week or should you hit them twice?
this needs to be in the training section.
It would depend on your experience and how your hit them, so, what is your routine and experience?
Twice a week = 104 growth cycles per year
Thrice a week = 156 growth cycles per year
Conclusion: More than once per week. However, if you must do the once a week protocol, then you need to do a copious amount of volume..Enough to where you need 3 days in a wheelchair. :D
weight training over 40
this is for any lifters out there who are, shall we say alittle more mature:rolleyes: I'm 42yrs old divorced with 3 kids in college, I've been lifting weights since 1979, all of my teens and 20's were spent with crappy weight sets and equipment lifting in smelly basements or garages or anywhere else I could find,gyms were not on every corner when I was a youngster, I didnt step into my first nice gym until I was 33yrs old, it was as if I'd died and gone to heaven. The problem however was that since I spent all those years with out a gym to go to my leg work was non existant apart from running and biking so my legs were disporportionate in size and strength to my upper body, and by the time I found a gym a bum knee prevented any serious leg work. Here I am now however in my 40's 2 yrs after knee surgery ready to finnally get serious about my legs:) better late than never I guess.truthfully though how much progress can I expect at my age with long thinish legs a.k.a long ankle (no calfs).I'm 6' 1" 195lbs with a 33 inch waist and 47 inch chest and no stranger to hard workouts only missed a handful in the last 26yrs.
So what do you do now for a routine?
I've have a routine of back and arm day, chest and shoulder day,and leg day, which consist of squats, lunges, deadlifts, and calf work, rotating them through mon, tues, thurs fri, lift days,......wed, sat, sun, off technically I hit everything twice within 7 days, I'm usually in the gym about an hour and fifteen minutes before I start to burn out.
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