How many reps and sets is ideal for leg workouts?

[ARN]

4 sets of 6, 8, 10 ??

 

[needsize]

I like to hit all the rep ranges in the same workput when going for mass. ie, heavy sets of 5 reps on squat, followed by higher rep sets 8-10 on hacks or leg press, this has worked well for me.
Just my .002

 

[Robboe]

good advice.

i do the same.

go for 1-2 heavy low rep sets for squats then do a higher rep set eg 12-20

then maybe do front squats, hacks or less press and go for about 8-12 reps.

hamstrings seem to do fine with reps in the lower range eg i do 4-8 reps for SLDLs and leg curls.

 

[diamonddiceclay]

15+ reps on every exercise for lower body is best

 

[Wyllis]

If I was you I would only use other people opinions on rep ranges as a base point for your workout.

If I were you I would try one set of rep ranges for 4 consecutive workouts and if you feel like its doing you good stick with it for a while but if you feel like your not responding to that particular rep scheme change it about and stick with the new scheme for 4 weeks. Eventually you will find a scheme that is perfect for you.

Keep this in mind Dorian Yates only did reps of 8 for 2 sets for all leg exercises where as Ronnie Coleman goes up to 5 sets and 15 reps for his leg workouts. Different people respond differently to different things.

Good luck.

 

[the nature boy]

everyone is different. some folks like low reps, some like high. I'd either mix it up or experiement and see what works best for you.

 

[ARN]

Thanks for the replies guys!

 

[SSAlexSS]

4 sets of 6, 8, 10 ??

There isnt ideal reps and sets for legs. Everyone is different. Personally sometimes after just 1 set of 5 I am dusted....


Try different things and keep the ones that seem to work the best for you!

One size fits all sometime is inaccurate!

 

[SSAlexSS]

15+ reps on every exercise for lower body is best

20 rep squats do kick ass sometimes. But its not the best way to train all the time.

Your legs do 100s of reps each day (walking). So hight reps wouldnt surprise them. But heavy weight, really heavy would!

15+ reps for LOWER BODY??? Geez I have to lift 40% of my 1 rep in deadlift to even come close to 15.... Gee weight training is supposed to be lifting HEAVY WEIGHT! Not light weight pumpin'

 

[Edu]

You have to stimulate the type of fibers that have predominance in your body.

red fibers - high reps

 

[SSAlexSS]

You have to stimulate the type of fibers that have predominance in your body.

red fibers - high reps

YES ofcourse ! By using 50%+ of your 1 rep max you ARE recruting ALL muscle fibers. However I dont know if you could do a ton of reps with that weight... Not for some exercises....


Plus when you used heavyh weight YOU ARE working your slow twictch muscles (if a weight is heavy enough)....



By doing high reps you are getting more slow twich fibers which have limited growth potential. By doing low reps you are starting to get more fast twich fibers.

Fast twitch (low reps ) are the strongest and biggest fibers! You need to train THEM, becouse they got the potential for size!

Dont alot of endurance work can make your fast twitch fibers act as slow twich weaklings!!! NO!!!!!

 

[Edu]

But if you have 90% in red fibers for example.
Why I will lost my time stimullating the 10% white fibers.
I'm not considering the intermediate.

 

[rez]

15+ reps on every exercise for lower body is best

why do you say this? is this the best way to have shapely legs rather than bulky?

 

[Lord_Suston]

why do you say this? is this the best way to have shapely legs rather than bulky?

Sometimes I switch up the routine and do squats sets with 15 reps, sometimes it is very beneficial for total muscle fiber fatigue and recruitment. yesterday I did 135 for 20 (warmup) 185 for 15 225 for 15 245 for 12 then 185 for 15 and 135 for 20(breathing squats) this is in part i had no spotter and was not l;ifting in a power cell. My legs ar not shapely, but very bulky and cut. Sometimes a switch can generaste a lot of adaptive stress, I don't reccomend it all the time though.

 

[rez]

hey..L_S, today i did legs..started off with a quick warmup...1 x 20 reps of squat, lunges and deadlifts.

i then did heavy leg press getting max 10-12 reps.

leg ext: 12,10,10,8

deadlift; 15, 12, 10, 8

2 sets lunges with d/bs
2 sets setups with d/bs

ended off with swiss ball hamstring curls 3sets of 12.

is mixing heavy and light weights in one session a good idea..or switch around week to week?