T Nation

Does Anyone Split Legs?

I was wondering if anyone splits their leg workouts into quads and hams. What I mean, does anyone do quads on one day and hams on another.

I’ve always worked antagonistic alternating sets, but thought I might perform better spliting legs up because they demand so much energy. Something like an A/B split or a more traditional 4-day bodybuilding split.
Thanks.

well some people like to do deadlifts and it can be taxing on the hams so they figure since they are already fatigued theyll just finish em off with an additional set of leg curls or something.

personally i cant find the train to train my back and hams all in one setting. instead i break off my claves from my training day and do those seperately.

I have in the past, but currently my legs have there own day. The routine I used to do was;

Day 1 - Upper body pull
Day 2 - Quads
Day 3 - Upper body push
Day 4 - Hams
Day 5 - Off
then repeat

It worked really well helping me gain size on my legs.

How is it even possible to split your legs up? ANY compound leg movement you do will involve hams/quads/glutes so how do you propose to split this up? Just massive sets of extensions and ham curls?

Just dedicate a day to legs alone. It will work much better.

Squat
Front Squat
Lunges
SLDL
Extensions
Leg Curls

Hits everything you need.

lol @ squatting front squatting and deadlifting in the same workout, that was funny

[quote]raptors wrote:
lol @ squatting front squatting and deadlifting in the same workout, that was funny[/quote]

And thats why you have small legs

[quote]waylanderxx wrote:
raptors wrote:
lol @ squatting front squatting and deadlifting in the same workout, that was funny

And thats why you have small legs[/quote]

haha you will learn, ill leave you alone because of that hilarious avatar from that thread, props if u made it yourself

[quote]raptors wrote:
waylanderxx wrote:
raptors wrote:
lol @ squatting front squatting and deadlifting in the same workout, that was funny

And thats why you have small legs

haha you will learn, ill leave you alone because of that hilarious avatar from that thread, props if u made it yourself[/quote]

How about you actually explain your reasoning. And don’t tell me over training. . .

[quote]waylanderxx wrote:
How is it even possible to split your legs up? ANY compound leg movement you do will involve hams/quads/glutes so how do you propose to split this up? Just massive sets of extensions and ham curls?

Just dedicate a day to legs alone. It will work much better.

Squat
Front Squat
Lunges
SLDL
Extensions
Leg Curls

Hits everything you need.[/quote]

Yeah, I agree with giving legs there own day, but it certainly is possible to split them up, look at the split I posted.

[quote]PF_88 wrote:
waylanderxx wrote:
How is it even possible to split your legs up? ANY compound leg movement you do will involve hams/quads/glutes so how do you propose to split this up? Just massive sets of extensions and ham curls?

Just dedicate a day to legs alone. It will work much better.

Squat
Front Squat
Lunges
SLDL
Extensions
Leg Curls

Hits everything you need.

Yeah, I agree with giving legs there own day, but it certainly is possible to split them up, look at the split I posted.[/quote]

Listing quads/hams doesn’t tell me anything though. What exercises would you use? I don’t see how you can possibly train one well without working the other.

I would dedicate a day to legs instead of splitting them. I mean, unless youre doing stiff-legged deads then your quads will get worked along with glutes and hams. Viceversa for squats and secondary ham work.

In the past I had a successful split where I gained significant strength and decent mass in my legs. Shoulders/ARMS, BAck/chest, legs

My favorite leg workout was

10 sets of front squats (1x10, 9x5 pyramid weight)

5 minutes walking up full incline treadmill

10 sets deadlifts (same as squats)

5 minutes walking up full incline treadmill

3 sets of leg raises (if i had the stamina)

3 sets of leg curls (if i had the stamina)

4 sets of calf raises

Anyway that workout killed me. Point is, day for legs makes sense

Well my quad day went like this;

Front Squats 8x3
Short step lunges 4x6
Leg extension 3x12
I set of wallsit to failure

Hams;

RDL 8x3
Hamstring leg press (feet HIGH on platform) 4x6
Hamstring curl 3x12
I set of back extensions to failure

I know that on my quad day I am working my hamstrings a little bit, and same with working my quads on the hamstrings day, but I only feel my quads or hamstrings working during the workout designed for them, and they were the only thing sore afterwards.

I would never do quads one day, then hamstrings the next which is why I had an upper body day in between. It worked well for me, and I think it can for others as well.

im not saying it wouldnt make sense,

I know that I personally dont have the time to do quads and hams separately haha

Oh, suggestion, back extensions to failure may be unnecessary on the same day you do deadlifts? i know theyre being done after, but I feel that they may be more productive on a non leg day

just IMO

[quote]PF_88 wrote:
Well my quad day went like this;

Front Squats 8x3
Short step lunges 4x6
Leg extension 3x12
I set of wallsit to failure

Hams;

RDL 8x3
Hamstring leg press (feet HIGH on platform) 4x6
Hamstring curl 3x12
I set of back extensions to failure

I know that on my quad day I am working my hamstrings a little bit, and same with working my quads on the hamstrings day, but I only feel my quads or hamstrings working during the workout designed for them, and they were the only thing sore afterwards.

I would never do quads one day, then hamstrings the next which is why I had an upper body day in between. It worked well for me, and I think it can for others as well.[/quote]

This is about exactly what I do. I can’t imagine doing squats and then front squats in the same workout, Let alone adding in deadlifts. That seems rediculous to me. Cripes, Bauer_97 is the only guy I have heard that does that much volume and makes it work.

[quote]waylanderxx wrote:

Just dedicate a day to legs alone. It will work much better.

Squat
Front Squat
Lunges
SLDL
Extensions
Leg Curls

Hits everything you need.[/quote]

seriously wtf

Really? I dont have a problem with it, its just a tough workout, exactly what my leg day needs to be.

Just because it doesn’t work for you doesn’t mean it won’t work for someone else. It works for me, but then again my body responds to very high volume.

I knew a guy who used to do marathon leg workouts that were similar to that. He’d work up to about 450 on squats then do hack squats, deads, and all kinds of isolation lifts in the same workout, plus abs lol. He was in the gym for 3.5 hours a night. But he did the same thing for every muscle group.

What’s wrong with having a hip and a knee dominant day? Just like having two leg days but with the emphasis on a particular movement on each day. It would be good for a lower volume per workout/higher frequency approach.

Yes i do

I do:

Monday: Back and Hams
Tuesday:Shoulders and Abdominals
Wednesday:Off
Thursday:Chest and Quads
Friday:Off
Saturday:Arms and Calfs
Sunday:Off

[quote]zraw wrote:
waylanderxx wrote:

Just dedicate a day to legs alone. It will work much better.

Squat
Front Squat
Lunges
SLDL
Extensions
Leg Curls

Hits everything you need.

seriously wtf

[/quote]

NO SHIT BUDDY!

One of the corner stone exercises for my hams are SLD’s. Doing BOTH in one workout is brutal and I can’t maintain much intensity after either one. So, the smartest thing to do is divide them up.

Its funny how people will didvide their upper body up into so many different parts, yet most upper body exercises don’t even compare in the fatigue that they induce to lower body exercises!!

If your doing squats and then leg curls, then fine. BUT if your doing squats and deadlifts, then split them up!!