increasing legs size and training question

[ZackDancause]

I was wondering which way is better to develop leg muscle between heavy weight low reps vs light weight high reps, I need to focus on my diet from now on because my upper body is getting bigger and faster then my lower body.

 

[SteveMobsterG]

Heavy weight high reps. Yes really.

 

[stevesmi]

this is the million dollar question

the reality is if you want big you gotta eat big and you gotta lift big. you aren't going to build tree trunks squatting 25 pound plates here. however i am also not saying do go super heavy and had shit form.. a nice consistent leg workout every 4-5 days alternating compound lifts

and don't forget your lower legs too.

 

[Lev Butlerov]

I find that quads respond better to fewer reps with higher weights, while the calves on the contrary - they like a lot of reps without much regard for the weight. But this is my personal experience.

 

[MasonicBodybuilder]

Squats are going to be the most important thing. I would also be training legs twice per week to bring them up. A great routine is to do 1 day per week with lower weight and higher reps and the other day could be higher weight with lower reps. That way you get the best of both worlds.

 

[muskate]

Most people do not get the leg development they want because they don't understand the anatomy of muscles in the legs. The legs are an endurance muscle. They have a large composition of slow twitch muscle fibres. Most people only train in a 8-12 rep range. The problem with that is it won't stimulate the slow twitch muscle fibres. In order to fatigue the slow twitch muscle fibres, you need to train in a rep range of 20-100.

Use a variety of exercises to fully develop the legs but make sure to add in some 'burn out' sets at the end of your workout in a rep range of 20-100 to stimulate the slow twitch muscle fibre. You will feel a burn like you have never experienced before.

Think about it. Look at the legs of a cyclist. They don't squat or lift weights at all but they always have extremely impressive leg development. That's from all the high rep work they constantly do when cycling.