The Elite Physique

How Many Times a Week Should You Train Legs?

How Many Times a Week Should You Train Legs?

Man leg pressing to help you determine how you should train your legs.

Let’s face it.  Your legs just don’t measure up.  Aren’t you tired of looking weak and scrawny, all because you can’t get your legs to respond to any weight training format?

If skinny and lanky legs are your main problem, you need to ask yourself an honest question about fixing your skinny leg syndrome.  So, to start with, you need to ask yourself, how many times a week should you train legs?

What answers did you come up with?

  • Once a week
  • Twice a week
  • Three times a week

I’m sure you’ve tried them all.  Chances are, if you are on this page reading this article, you’ve failed at them all.  But don’t stress.  I’m going to share with you some information on how many times a week should you train legs so you can get the most out of each leg workout every week to get some very noticeable results in as little as 12 weeks.

Leg Training 3 Times a Week

Does leg training 3 times a week work?  Sure it does, if you want to keep running around in circles and not get anywhere.  There’s a woman in my town that owns a small gym.  She was training her legs every day.  Yes, every damn day because she read on facebook that you should do something for legs every day.  What where her results after months of training her legs every day?  Nothing.  They didn’t look better, in fact, they looked worse.

So, take training your legs down from every day to training them three times a week.  Would the results better? Not really?  There is no reason that you need to train your legs 3 times a week unless it’s physical therapy and you are recovering from a serious injury.

Training Legs Twice a Week

So, now that we know that training legs every day and 3 times a week aren’t the answers to leg growth and development, is training legs twice a week the answer?  The answer is perhaps, if you approach it correctly.

Just jumping and doing the same leg workout twice a week isn’t going to give you those head-turning legs you want.  You need some strategy in your leg training.

There are a few of ways to approach training legs twice a week…

First, you can do a ham/quad split.  For example, train your hamstrings the first part of the week, doing such exercises as the Romanian deadlift, stiff-legged deadlift, leg curls, etc.  Two to three days later tackle your quads with exercises such as squats, leg press, extensions, etc.

Next, you can do a heavy day/light day split.  It’s good to bring your leg training out of a rut, but I wouldn’t relay on it too long.  Ideally, you would want to start the first part of the week with your heavy leg days, choosing 3-5 leg exercises, using heavy weight in the 8-12 rep range.  Two to three days later do your light leg days, choosing 3-5 leg exercises, using light to moderate weight in the 12-20 rep range.

Lastly, you can use feeder workouts to amp up your leg training.  These are proven to boost muscle gains. In fact, Jordan at tells us, “Feeder workouts are a powerful technique anyone can use to build muscle fast.  In fact, they are so effective, you can add inches of muscle to your frame in just a few weeks if used correctly.”

You can’t just go at feeder workouts haphazardly and make them a second workout of the week.  They should only take about 5-7 minutes, that’s it.  The key to feeder workouts is just to get blood pumped in the targeted muscle with 1-3 sets of one exercises, using 40-50 reps each set.  It’s not a workout, it’s a feeder.  Go in, do the pump and leave.

Leg Training Once a Week

You knew this was coming.  Leg training once a week is a great option for overall leg growth and development.  It allows you to train your legs fully, with maximum intensity.  Once that’s done you get the rest of the week to recover.  If you’ve been in the fitness industry, and I mean the real information world of bodybuilding, you know that your muscles grow when they are allowed to rest.  No rest, no growth.

I know training legs once a week seems like it’s not enough or even *gasps* old school, but the fact is, it’s proven to work.  I guarantee you that if you cut your leg training back to once a week and train in an anaerobic fashion, your legs will start improving by the end of the second week.  Put some poundage and power behind your leg training.  Do hard leg training in the gym once a week, eat and recover and watch your legs transform.

Lastly, Need Help?

So, how many times a week should you train legs?  Ideally once, but if you read above you can learn how to incorporate a double leg workout during the week, IF done arrow pointing down

Now, join over 75,000 other fitness enthusiasts just like yourself who receive free insider leg training tips and information to transform their legs.  Click the link below and grab my Free Guide…


Stop Screwing Up Your

Download my FREE leg training PDF, 5 Leg Training HACKS.  These guidelines will get you on the path to building amazing legs.

>> FREE Report Instant Download <<

Karen Sessions NSCA-CPT

Stop Screwing Up Your

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

More About Karen

Related Articles