Hamstrings and Quads seperate

[TUD]

I've been training legs twice a week, one day focused on quads and the next focused on hamstrings. (Still squat on both days) I've noticed some solid gains but I really dont read a lot about people seperating them. Anyone else see good results doing this?

 

[TUD]

ignore this thread, my phone double posted it

 

[Docd187123]

I prefer to train the muscle as they're used in real life and the competition lifts ie powerlifting or olympic lifting so I train them together with squats, deadlifts, etc.

 

[TUD]

I prefer to train the muscle as they're used in real life and the competition lifts ie powerlifting or olympic lifting so I train them together with squats, deadlifts, etc.

I used to train them together like that also except I never really did olympic lifts, just always stuck to squats and deads and I feel like my quads got a lot stronger than my hamstrings.

 

[Docd187123]

You can add in the lift variants to target different areas more or less. For example front squats, box squats, paused squats, low bar wide stance, high bar narrow stance, hack squats, deadlifts, rack pulls, deficit deads, snatch grip deads, SLDL, RDL, etc

 

[B Easy]

I've considered doing this because I am really trying to build my posterior chain the balance out my physique, but I don't think I could handle 2 leg days a week lol. On the other hand, doing heavy barbell hip thrusts and following that with heavy back squats is pretty brutal too.

 

[TUD]

I've considered doing this because I am really trying to build my posterior chain the balance out my physique, but I don't think I could handle 2 leg days a week lol. On the other hand, doing heavy barbell hip thrusts and following that with heavy back squats is pretty brutal too.

I run a 5 day split, [Legs(Quad Focused)][Arms][Back][Chest/Shoulders][Legs(Hamstring Focus)] Off Repeat
I've noticed strength and size gains because it seems by legs can handle the added stress but it definitely can get tough doing it twice a week lol

 

[kaizoku]

I do. On a 4 day split right now.
Lower body push, upper body push, upper body pull, lower body pull.

Lower body push is heavy squat day with weighted GHRs and suitcase DLs as accessory work.
Lower body pull day is DLs with hamstring curls, farmers carries and weighted walking lunges as accessory work.

Been working well for me.

 

[TUD]

I do. On a 4 day split right now.
Lower body push, upper body push, upper body pull, lower body pull.

Lower body push is heavy squat day with weighted GHRs and suitcase DLs as accessory work.
Lower body pull day is DLs with hamstring curls, farmers carries and weighted walking lunges as accessory work.

Been working well for me.

My split is somewhat similar, pretty much with just an arm day added in for fun lol

 

[kaizoku]

Yeah, I split my arm stuff up on my upper body push/pull days after my main lifts...a whole day for arms would bore the shit out of me!

 

[TUD]

I usually hit core and cardio on arm day too cause its an easy ass day