LEGS!!

charlieaulert

So I have 16 weeks until I’m on holiday wearing shorts every day and I really want to focus on my legs. My legs are strong but not massive (neither small). I’d mainly like to define my quads and add a little size.

I’m thinking about training legs twice a week with intense sessions and the if I can squeeze in a 3rd session during the week at some point (low weight, high reps) as a burn out, then I think I might try this approach.

16 weeks = 32 sessions if training twice a week… Can I expect much change?

StealthHealth

Muscle growth occurs with:

• Adequate stimulation (your work outs)
• Surplus Calories
• Adequate rest

2 sessions a week is OK but I wold say that 3 per week (at the intensity required) would compromise the rest required.

Basically, I'd recommend 2 good sessions per week. But also, that you do 10 weeks work with calorific surplus and give yourself 4 weeks to cut (because you WILL gain some fat) and 2 weeks at maintenance directly before you holiday.

Edited to add:

Your progress between now and the holiday will depend upon your starting point and how long you have previously trained for. If you are new to strength training and get he exercise and diet bang on you can expect noticeable results.