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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: D4 on March 09, 2011, 11:51:09 pm

Title: Can you GAIN with only 1 leg day a week
Post by: D4 on March 09, 2011, 11:51:09 pm
Next month, I'm going to be competing in basketball leagues (school intramural and such)

I need my legs to be fresh and primed for these games.  I'm gonna have games on Tues and Thurs. 

Can I still continue achieving strength and vert gains from doing heavy squats/ BSS on Saturdays only?
Title: Re: Can you GAIN with only 1 leg day a week
Post by: TheSituation on March 10, 2011, 12:05:37 am
yes
Title: Re: Can you GAIN with only 1 leg day a week
Post by: D4 on March 10, 2011, 12:15:22 am
Quote from: JC on March 10, 2011, 12:05:37 am
yes

thanks for the amazingly well thought out detailed answer bro!
Title: Re: Can you GAIN with only 1 leg day a week
Post by: TheSituation on March 10, 2011, 12:30:59 am
Quote from: Ineedtodunk on March 10, 2011, 12:15:22 am
Quote from: JC on March 10, 2011, 12:05:37 am
yes

thanks for the amazingly well thought out detailed answer bro!

You asked a yes or no question and I answered it
Title: Re: Can you GAIN with only 1 leg day a week
Post by: D4 on March 10, 2011, 12:35:28 am
Quote from: JC on March 10, 2011, 12:30:59 am
Quote from: Ineedtodunk on March 10, 2011, 12:15:22 am
Quote from: JC on March 10, 2011, 12:05:37 am
yes

thanks for the amazingly well thought out detailed answer bro!

You asked a yes or no question and I answered it

and i thanked you for it
Title: Re: Can you GAIN with only 1 leg day a week
Post by: dirksilver on March 19, 2011, 12:37:18 am
you for sure can man...but you'd probably be alright doing max work on wednesday with now plyos or anything and more rep work on saturday me thinks...just my two cents
Title: Re: Can you GAIN with only 1 leg day a week
Post by: dirksilver on March 19, 2011, 12:38:53 am
but if palying it safe is the name of the game then 1 day is fine...hit some heavy singles or doubles and then rep it out with lower weights...that probably be a smart idea
Title: Re: Can you GAIN with only 1 leg day a week
Post by: adarqui on March 19, 2011, 02:25:51 am
Quote from: Ineedtodunk on March 09, 2011, 11:51:09 pm
Next month, I'm going to be competing in basketball leagues (school intramural and such)

I need my legs to be fresh and primed for these games.  I'm gonna have games on Tues and Thurs. 

Can I still continue achieving strength and vert gains from doing heavy squats/ BSS on Saturdays only?

well, depends, you'd have to really push yourself on those saturdays.. you're coming off some good work, so you should be able to lift 2x/week.. I would try to get in some lifting tuesday night after the game, go lighter and just get some work in, you need it for the 'motor learning aspect' of lifting.. pretty much any rep scheme will be fine if you're not going to failure, something like 3x5-8 on squat, work up to a 1x3-5 (non max) on BSS, and 3x20+ on calf raise would be good.. also maybe some pullups/pushups/light upper.

i'd definitely get two sessions in, try it, you'll be surprised at how you actually feel better getting 2 sessions in than 1.. 1 is just too low of a frequency.. your body supercompensates from saturday, by about tuesday, so, that's perfect time to get some lifts in.. you won't be pushing it but it's definitely better than resting.

just don't have any grinder/strainer reps on tuesday and you'll be fine.

pc man