Rep range for legs?

[Warblade]

What's the best rep range for building mass when doing leg work? Like Squats, incline leg press, or deadlifts?

How about for calfs?

 

[CrimsonKing]

20

 

[Robert Jan]

i think thats an oversimplification.
ive had progress doing 8s, 12s, 15s, and now doing 20s and its going fine. i think its both individual and just depends on whatever. just try another rep range when you stop progressing while you know your diet and volume arent the problem

 

[needsize]

For me, heavy squats at sets of 5 reps blew my legs up nicely.

 

[IR0N.]

Mr. needsize, I was wondering if you are using a belt when doing heavy sets of 5?

 

[needsize]

Haven't used a belt in years, and on heavy days I go over 4 plates(405) for 5's, ass to the floor. I really don't think belts are necessary, as long as you use proper form and don't try to hit weights that your weak points wont let you do in good form.

 

[MarshallPenniford]

Agree with Needsize on that - get rid of the belt and you will lose any dependency on it. The rep range is rather insignificant below 20 reps, that is why people grow on all sorts of rep ranges. Just progressively overload the muscle and it will grow.

 

[needsize]

Agree with Needsize on that - get rid of the belt and you will lose any dependency on it. The rep range is rather insignificant below 20 reps, that is why people grow on all sorts of rep ranges. Just progressively overload the muscle and it will grow.

You're right about progressive overload, that why I like the 5's, I can add a lot more weight in that range

 

[SSAlexSS]

What's the best rep range for building mass when doing leg work? Like Squats, incline leg press, or deadlifts?

How about for calfs?

1x20reps

or 20x5reps

 

[Intenceman]

That is so individual....it depends on your muslce fiber types. However, most people, especialy females have a predominance of red fibers in their legs, requiring the use of more repetitions . I personally use a rang of about 7-10 on squats and 8-12 or so on things like leg extensions and leg curls.

 

[needsize]

Re: Re: Rep range for legs?

1x20reps

or 20x5reps

Are you saying 20 sets of 5 reps?

 

[MarshallPenniford]

That is so individual....it depends on your muslce fiber types. However, most people, especialy females have a predominance of red fibers in their legs, requiring the use of more repetitions . I personally use a rang of about 7-10 on squats and 8-12 or so on things like leg extensions and leg curls.

Regardless of whether you're doing 7-10 reps or 8-12 reps, you're working is fast twitch either way, slow twitch fibers are more like for the really high rep range (running and walking are good examples). When dealing with heavy weight, you fry your slow twitch and go right to the fast twitch. I'm using the terms fast and slow broadly here as there are more than just 2 fiber types.

 

[Intenceman]

Granted there are more than two, but the point is that if you do fiber type testing u wil find optimal rep ranges on all bodyparts. I did and found mine was 4-6 on things like arms and chest, 5-7 on delts and 8-12 on legs. Experience has borne that out, I don't progress on higher reps for upper bpody and lower and lower on legs.

 

[bignate73]

ahhh, im glad fiber type was discussed. i can leave now.

had my panties all in a bunch when i saw "20".

 

[SSAlexSS]

Re: Re: Re: Rep range for legs?

Are you saying 20 sets of 5 reps?

Yes. You'll gain as much strength as mass.

 

[Doktor Bollix]

Ah Jaysus Alex,

20 sets of singles done with little rest between, yeah I'm with that. 20 sets of 5 is just random bullshit you pulled out of your ass. Did you see what you did to that poor fucker whose going to do 102 sets for calves? I hope his mom calls your mom and bitches and you get grounded.

 

[SSAlexSS]

Ah Jaysus Alex,

20 sets of singles done with little rest between, yeah I'm with that. 20 sets of 5 is just random bullshit you pulled out of your ass. Did you see what you did to that poor fucker whose going to do 102 sets for calves? I hope his mom calls your mom and bitches and you get grounded.

Pavel Tsaotsaline reccomended 20 sets of 5 rep squats. Why?
He is all for strength and 5 rep max are the best for it. Howeever since that was geared toward bodybuilders, he had to compromise it by adding lots of sets to add up the volume.

Dont disagree with me.

 

[Doktor Bollix]

Pavel Tsaotsaline reccomended 20 sets of 5 rep squats. Why?
He is all for strength and 5 rep max are the best for it. Howeever since that was geared toward bodybuilders, he had to compromise it by adding lots of sets to add up the volume.

Dont disagree with me.

http://www.dragondoor.com/pavel_routines.html

If Pavel (of "Bodybuilding is bullshit" fame) ever got a hold of you he'd clatter you across the head with a kettlebell.

 

[MarshallPenniford]

Granted there are more than two, but the point is that if you do fiber type testing u wil find optimal rep ranges on all bodyparts. I did and found mine was 4-6 on things like arms and chest, 5-7 on delts and 8-12 on legs. Experience has borne that out, I don't progress on higher reps for upper bpody and lower and lower on legs.

Fiber type testing?