T Nation

6 Days Split with Legs Once per Week


#1

Hi,

Can anyone propose any Split Routine which include Leg Day only once per week? Other parts I can train 2x week but for Legs i love and prefer go with more volume etc., i do a cardio few days a week too so i need more time to recovery for them.


#2

[quote]Abkol wrote:
Hi,

Can anyone propose any Split Routine which include Leg Day only once per week? Other parts I can train 2x week but for Legs i love and prefer go with more volume etc., i do a cardio few days a week too so i need more time to recovery for them. [/quote]

You want to train legs with more volume? Train them twice a week like everything else !

Doing cardio is no excuse for training legs once a week… Infact if you train legs more frequently they’ll adapt to the punishment and get less sore - so your cardio won’t be a problem.

Seriously, unless you’re quadzilla right now you’re selling yourself short training legs once a week and your upper body five times in a week …


#3

Agreed with the above “train them more often they’ll be less sore”, but don’t agree you “need” 2 days of lower a week. Plus, saying “5 days of upper and 1 of lower is selling yourself short” makes it sound like it’s not common to have significantly more upper days compared to lower.

Just do something like a rotating normal 4 or 5 day split, except hit legs on the same day each week. Example:

Monday chest
Tues back
Wed shoulders
Thur arms
Friday legs
Sat chest

Next week
Monday back
Tues shoulder
Wed arms
Thur chest
Friday legs
Sat back

Next week keep rotating. Can do that with a standard 4 way split too if you want more frequency for the other body parts


#4

Just to clarify, you love legs and want to train them with high volume, which is why you’re wanting to cut down to one leg day? Am I reading that right?


#5

[quote]dagill2 wrote:
Just to clarify, you love legs and want to train them with high volume, which is why you’re wanting to cut down to one leg day? Am I reading that right?[/quote]

I love to train legs with high volume than with less. You know… i feel sore them for 5/6 days after workout. I do 4-5 days cardio week too ( it’s always incline treadmill, ~75% HR ) so it’s next thing which cause that i need 1-2 more days to recovery tham than upper body parts. Cuz, on treadmill i don’t use chest or shoulders… :smiley:

Thanks staystrong for propose Your Splits. I’ll wait for other one! :slight_smile:


#6

OP is pretty clearly not grasping the difference between high volume in a single session VS. total weekly volume.

OP: suppose that you train legs once a week and really blast them. Say you do 10 sets of squats, then 10 sets of leg press, then 10 sets of leg extensions, then 10 sets of leg curls. (That’s a shitty leg routine, but I’m just making a point)

Now consider the following alternative: your first leg day of the week, you do 5 sets of back squats, 10 sets of Romanian deadlifts, and 10 sets of leg curls. Your second leg day of the week, you do 5 sets of front squats, 10 sets of leg press, and 10 sets of leg extensions.

Which of those approaches is “higher volume” ? The one where you shove as many sets as possible into one workout, or the one where you actually do more total sets per week by doing 2 more moderate overall sessions?

“Volume” means more than the number of sets in a single workout.

If your preference is still to blast them with as much as you can handle in one day and then rest a week until they’re recovered, hey, it’s a free country and some (likely assisted) bodybuilders hve certainly built fine physiques that way. But you might at least consider the possibility that doing 2 leg days/week would actually allow great “total volume” than you’re doing now.


#7

[quote]ActivitiesGuy wrote:
OP is pretty clearly not grasping the difference between high volume in a single session VS. total weekly volume.

OP: suppose that you train legs once a week and really blast them. Say you do 10 sets of squats, then 10 sets of leg press, then 10 sets of leg extensions, then 10 sets of leg curls. (That’s a shitty leg routine, but I’m just making a point)

Now consider the following alternative: your first leg day of the week, you do 5 sets of back squats, 10 sets of Romanian deadlifts, and 10 sets of leg curls. Your second leg day of the week, you do 5 sets of front squats, 10 sets of leg press, and 10 sets of leg extensions.

Which of those approaches is “higher volume” ? The one where you shove as many sets as possible into one workout, or the one where you actually do more total sets per week by doing 2 more moderate overall sessions?

“Volume” means more than the number of sets in a single workout.

If your preference is still to blast them with as much as you can handle in one day and then rest a week until they’re recovered, hey, it’s a free country and some (likely assisted) bodybuilders hve certainly built fine physiques that way. But you might at least consider the possibility that doing 2 leg days/week would actually allow great “total volume” than you’re doing now.[/quote]

This is my point. You can absolutely do high volume leg work with only 1 workout a week, but you’re making it harder for yourself than it needs to be. Increasing frequency is, by a considerable margin, the easiest way to increase volume. Hence the effectiveness of HFT training.


#8

Hmm…

So maybe I’ll try something like this:

Back
Chest+Bi
Legs
Shoulders+Tri
REPEAT

One body part every 4 days. Did anyone try something like this? :slight_smile:


#9

[quote]Abkol wrote:
Hmm…

So maybe I’ll try something like this:

Back
Chest+Bi
Legs
Shoulders+Tri
REPEAT

One body part every 4 days. Did anyone try something like this? :-)[/quote]

stop pontificating and just do it … sitting around & mulling over minutiae like this is time you could be spending training hard.


#10

[quote]Ghost_Panther wrote:

[quote]Abkol wrote:
Hmm…

So maybe I’ll try something like this:

Back
Chest+Bi
Legs
Shoulders+Tri
REPEAT

One body part every 4 days. Did anyone try something like this? :-)[/quote]

stop pontificating and just do it … sitting around & mulling over minutiae like this is time you could be spending training hard. [/quote]

This.

If you insist on only training legs once a week and going with a traditional bro-split, then do it. I find it hard to believe anyone with even minimal training experience couldn’t come up with at least 5 equally valid splits, all of which would work perfectly well.