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Legs and rep range
- Thread starter wannabeBB
- Start date
T
The Shadow
Guest
Some muscles should be worked almost exclusively with higher reps - calves, abs forearms - due to the short stroke these groups have. Therfore to achieve proper TUT for hypertrophy reps need to be a little higher - or slower reps.
That said - I grow best with multiple low rep sets on compound movements for legs say 6-8 and higher reps on isolations 15-20.
That said - I grow best with multiple low rep sets on compound movements for legs say 6-8 and higher reps on isolations 15-20.
Wannabe i know that there are many people with nice thick quads and hams that have never done more then 6-8 reps for any leg excerize. I have trained with people like this for years. However, there are also people who grow best in the legs when they do 12+ reps for every workset.
When i was 17 i injured my ankel and hip and have for the last 16 years had to do higher reps with lower weight for leg excerizes because of the pain i get from using heavier wieghts. In the Magdelanas amazing pic thread you can see my hams and how thick they are now. Higher reps certainly seems to have worked for me. They may for you. Everyone is different so the best answer is to just experiment and see what works best for you.
When i was 17 i injured my ankel and hip and have for the last 16 years had to do higher reps with lower weight for leg excerizes because of the pain i get from using heavier wieghts. In the Magdelanas amazing pic thread you can see my hams and how thick they are now. Higher reps certainly seems to have worked for me. They may for you. Everyone is different so the best answer is to just experiment and see what works best for you.
For most people hamstrings seem to repond better to lower reps and fewer sets (4 sets of stldl and 4 sets leg curl of 8-6 reps) than quads, where the squat is still king.
Due to the special oxydative capacity of legs and GH releasing properties of squats, legs can grow anywhere from 6 to 20 reps.
Here is a very solid routine i got from bodypage.nl (some dutch hardcore site, i am sure magdalena want to check it out)
DEEP SQUATS
3 warmup sets
2 worksets of 5-6 reps
pause 6 minutes in between , these sets will serve to up your strength to allow for heavier weight to be used each week
2 sets of 8-12 reps
rest = 4 minutes, this will target hypertrophy in the white fibers
2 sets of 20 reps "breathing squats" (really killing)
rest is 2 minutes
these build veins support to allow more nutrients find their way
rest 5 minutes and do some light biking for 13 minutes to get rid of the lactic acid
Claims are that if you do this for 3 months you can add 2-3 cm to your legs from this alone
Some twist I would add to this program is to add:
4 * 10 hack squat or 4 * 10 leg press after the deep squats
Due to the special oxydative capacity of legs and GH releasing properties of squats, legs can grow anywhere from 6 to 20 reps.
Here is a very solid routine i got from bodypage.nl (some dutch hardcore site, i am sure magdalena want to check it out)
DEEP SQUATS
3 warmup sets
2 worksets of 5-6 reps
pause 6 minutes in between , these sets will serve to up your strength to allow for heavier weight to be used each week
2 sets of 8-12 reps
rest = 4 minutes, this will target hypertrophy in the white fibers
2 sets of 20 reps "breathing squats" (really killing)
rest is 2 minutes
these build veins support to allow more nutrients find their way
rest 5 minutes and do some light biking for 13 minutes to get rid of the lactic acid
Claims are that if you do this for 3 months you can add 2-3 cm to your legs from this alone
Some twist I would add to this program is to add:
4 * 10 hack squat or 4 * 10 leg press after the deep squats
For the most part, i believe in a moderately high (10 rep) range when doing legs, i go as low as 6 with some exercises. When squatting, tiz 2 work sets of 10 reps, then usually a heavy set til failure, and if i'm feeling frisky, i'll throw in a set of 20 reppers. My single leg leg-presses i use a 6 rep range and i also use a 6 rep range for my SLDL. I do the good mornings on leg day too, after the SLDL, but most people don't want that much stress on the low back.
The_Monster
New member
Unless you care to take the time to train specifically to determine your muscle fiber type/distribution, youre better off training through varied rep ranges. That goes for any muscle.
A warm up set of high reps, building to a high weight low rep set, and then a cool down light set with high reps again. You cover all the bases and train for size AND strength.
What one person says they do for legs has no bearing on what anyone else does. Two people with identically large legs may have trained in ways that couldnt be more alike to achieve that.
It was all based on training with muscle fiber type and distribution in mind... (or getting lucky and having trained for those fibers without realizing it!
)
A warm up set of high reps, building to a high weight low rep set, and then a cool down light set with high reps again. You cover all the bases and train for size AND strength.
What one person says they do for legs has no bearing on what anyone else does. Two people with identically large legs may have trained in ways that couldnt be more alike to achieve that.
It was all based on training with muscle fiber type and distribution in mind... (or getting lucky and having trained for those fibers without realizing it!
)
