How many reps and sets is ideal for leg workouts?

[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?