Legs Split?

I'm currently following the following training split (Rest days sometimes change):

1) Chest & Tris
2) Quads & Calves
3) Rest
4) Back & Bis
5) Chest & Tris
6) Hamstrings & Calves
7) Rest
8.) Shoulders & Bis

I'm about to start my cycle, and I want my legs to grow the most from this cycle. What will be more beneficial for me between:

*Training Hammies & Quads separately for a full 45-60min session each (however Quads and Hammies will be trained less frequently on cycle this way)
OR
*Training Quads, Hammies & Calves on the same day to be able to train full legs twice a week

My Hamstrings seem to be lagging slightly behind my Quads, which is partly why I've been training them separately to my quads... Any suggestions?

I also split my quads and hams.found that it works better to isolate my hamstring and focus on it.added some nice size to it so far so i would say go for the split.

Personally i cant do quads and hams together takes over 2 hours and the pump makes it unbearable.

You are over training dude, chest twice and shoulders, then 2 tri's sessions, that means you are stimulating those triceps 5x in a 7 day period. That's way too much!and back once and bi's twice, also going over the limit, if you are training each body part hard enough your shouldn't be able to train that body part again in the week.

@VonD: What exercises do you do, and for how many sets when you train Hamstrings if I may ask?

@DJ: Ya you're probably right with the overtraining part... I am killing myself in the gym, but I've been pushing through it to try and grow better. But I'll change things up now. Is something like this a little better (bearing in mind I want to smash my legs):

1) Chest & Calves
2) Quads
3) Back
4) Rest
5) Arms
6) Hamstrings
7) Rest
8.) Shoulder & Calves

That a bit better? Or is there any way I can better that to increase leg training day frequency?

Thanks okes

Day 1 chest + calves
Day 2 quads
Day 3 arms
Day 4 rest
Day 5 back and calves
Day 6 shoulders and hamstrings
Day 7 rest
Repeat. Only having 2 days rest in a 8 day cycle means u will be training shoulders right before chest, and calves 2 days in succsession. You don't grow in the gym,u grow when you are resting.

@DJ - nice changes to the split sir!

@MK and VonD - how do you train hams and quads separately? I find that the main leg exercises like squats, leg press, sprints, lunges etc tend to work both muscle groups together.

If there is an effective way of splitting them, I'd like to try it out

Thanks gents!

Thanks DJ, +1.

@LXIX: For Quads I'd do:
*6x Leg Press (Heavy Pyramid 12,12,10,10,8,8.)
*6x Deep Squat (Lighter Weight for the deeper, more controlled squat ie: ass-to floor)
*4x Hack Squat (Same Weight - Going Deep)
*4x Leg Extensions (Light, but slow contractions)

For Hamstrings:
*6x Sumo Deadlift (Heavy Pyramid 10,10,8,8,6,6)
*4x Barbell Lunges
*4x Heavy Lying Leg Curls
*4x Light Lying Leg Curls

Good stuff!
Cheers MK

Can anyone comment on what the 'optimal' number of sets & exercises for quads and hammies should be used for bulking?

I have a feeling I might be training to hard, but then again I could be training a little harder with more exercises/sets.

MK wrote: @VonD: What exercises do you do, and for how many sets when you train Hamstrings if I may ask?

6sets seated leg curls
6sets lying leg curls
6sets stiff legged deadlifts
6sets reverse hack squat

10-12 reps

Shit! You guys have huge leg days. I kinda like the DC style where you hit them quick and hard 3 times in 2 weeks. I am starting to make peace with the idea of having the legs of a marathon runner for the rest of my life. Genetics is a bitch of note!

ABC01 wrote: Shit! You guys have huge leg days. I kinda like the DC style where you hit them quick and hard 3 times in 2 weeks. I am starting to make peace with the idea of having the legs of a marathon runner for the rest of my life. Genetics is a bitch of note!

Have you done the DC Widow Maker's on leg day yet? That is a definite cure for chicken legs! :sick:

Ive found that my legs respond well to 5-7 reps, if you can do 7 go heavier...

That and also 12-15 reps...

Depends on energy levels, but when bulking I do 5-7....

Stanabolic wrote:

ABC01 wrote: Shit! You guys have huge leg days. I kinda like the DC style where you hit them quick and hard 3 times in 2 weeks. I am starting to make peace with the idea of having the legs of a marathon runner for the rest of my life. Genetics is a bitch of note!

Have you done the DC Widow Maker's on leg day yet? That is a definite cure for chicken legs! :sick:

I am planning to start a DC program in next couple of weeks. Just want to finish at least 10 weeks of my current programme and take a week or 2 break. Looking forward to it

PS: how long do you guys normally follow a program before moving over to something else?