Leg day

[bny209]

How often should I train legs when cutting to lean them out? I use to do two days. I have size on my legs looking to lose the layers of fat to show the definition.

 

[SmartHealthShop]

No one can tell you that. How's your cardio and diet. If you want to talk straight theory, you in honesty wouldn't have to train them at all. You'd just have to eat at a deficit and do some cardio. Training them will retain the muscle but honestly no one can tell you how many times to train legs to see definition because every body is so different. Sorry there. There's no good answer to your question.

 

[George Spellwin]

Two times a week is a nice general goal to shoot for - that's what I do. Some people cut back to one day per week to save their legs for more cardio in a cutting phase. As smarthealthshop says, though, every individual is different and this may be a trial-and-error thing for you in figuring out what the optimal number of times is for you to train legs when cutting.

 

[Stackinplates]

Two times a week is a nice general goal to shoot for - that's what I do. Some people cut back to one day per week to save their legs for more cardio in a cutting phase. As smarthealthshop says, though, every individual is different and this may be a trial-and-error thing for you in figuring out what the optimal number of times is for you to train legs when cutting.

I agree! I always used t hit legs Monday and Friday


Just changed my routine !! now I hit every muscle 3x a week but shorter more intense lifts

Only 2-3 sets per muscle but the sets are anywhere from 75-120 reps mainly drops or supers

M.W.F - chest ,biceps ,triceps shoulders

T.T.S - legs ,core/abs, back

 

[juicefree]

I like every 4-5 days, like 2x per week then 1 x per week, for example:
week 1
Monday - legs; Wednesday - upper body; Friday - legs.
week 2
Monday - upper body; Wednesday - legs; Friday - upper body
REPEAT
Legs are funny, you can maintain at working out every 7-8 days but for gains 4-5 days works best, at least for me.
Cutting up is more dependent on your diet and if you add cardio. Create a calorie deficit to burn fat and use empty stomach cardio to target fat cells.
And I have to give credit to Bill Phillips' Body For Life for that regimen. I tried it and it worked. Keep 60 seconds between sets. 12/10/8/6/12 reps per set

 

[SmartHealthShop]

Two times a week is a nice general goal to shoot for - that's what I do. Some people cut back to one day per week to save their legs for more cardio in a cutting phase. As smarthealthshop says, though, every individual is different and this may be a trial-and-error thing for you in figuring out what the optimal number of times is for you to train legs when cutting.

Thanks, George. I guess I was a bit rash. I have similar methodology to start in regards to frequency. I have a combination of hitting all groups but also listening intuitively to which part needs training. For instance, if I train legs on Monday, I will hit them again by Thursday at the earliest and Saturday morning at the latest. I then may wait again until Tuesday.

So it is less of a weekly frequency for me and more of a minimal rest period per body part. I have rare weeks where I train a part thrice, a few weeks where I train it once, and most weeks are twice. If protein is adequate, rest is on point, and bloods look good, frequency is towards the higher end.

Similar philosophy with volume as well. Some days high reps and base days (first training day of any given part per week) may be lower reps and higher weight. Some days are 20 working sets of 6 or 7 exercises and some days are 12 working sets of one primary movement such as squats only or squats and presses. Everyone is an individual and listening to the body is top priority IMHO.