What split for lagging legs?

[Alzapietro]

Hi guys, what modified split do you recommend to improve the legs?
My best groups are chest, arms and delts.

[Miguel Constante]

Hey,

In my opinion, if you work VERY hard and intense, 1 leg workout/week it’s enough. I think Joe’s workouts with Terrance are a great example of a good and complete leg workout. I used to do to 2 leg workouts/week but was being very taxing, so, I started to do just 1 with a pre exhaustion of the the lagging part (hams in my case, I’d do the seated or lying leg curl). From there I’d go to the compounds (2 exercises), then I’d continue with some hams isolation (lying or seated leg curls and stiff) and as a finisher, leg extensions with some metabolic sets (2 drop sets or 2 rest pauses for example).

If you have more difficulties with quads start by pre exhausting them with the leg extensions and leave the seated/lying leg curls for the end as the metabolic work.

Perhaps you recover very well, and so, may be it can be a good option for you to do 2 leg workouts/week. See what’s best for you and give it a try.

Best regards and good workouts.

[Alzapietro]

Thanks for your suggestions. My workouts are pretty intense, but I think increasing the frequency could help me.

[Joe]

Alzapietro wrote:

Thanks for your suggestions. My workouts are pretty intense, but I think increasing the frequency could help me.

[Alzapietro]

Thanks for the reply, I really appreciate the time you spent on me.
Before you answered I had already set the split to something like this:

Two rotation of

Pull (overall back with some rear delts n biceps)

Push (primary chest, whith some delts n triceps)

Back of the body (Rdl, leg curl variation, split squat variation and some upper back thickness)

Delts and arms (whith a heavy movement for delts, triceps and biceps followed by some metabolic work)

Legs
(the first rotation are squat, leg curl variation, hacksquat, leg ext and lunges. The second rotation are squat, leg curl variation, leg press, hyperextension for hammies and a full knee extension moviment on a machine at higher rep range)

I try this and see what happens

Thank you all guys

[Joe]

Alzapietro wrote:

Thanks for the reply, I really appreciate the you spent on me.
Before you answered I had already set the split to something like this:

Two rotation of

Pull (overall back with some rear delts n biceps)

Push (primary chest, whith some delts n triceps)

Back of the body (Rdl, leg curl variation, split squat variation and some upper back thickness)

Delts and arms (whith a heavy movement for delts, triceps and biceps followed by some metabolic work)

Legs
(the first rotation are squat, leg curl variation, hacksquat, leg ext and lunges. The second rotation are squat, leg curl variation, leg press, hyperextension for hammies and a full knee extension moviment on a machine at higher rep range)

I try this and see what happens

Thank you all guys

👊

[Author]

Posts