Also nice to slam em with a 50 rep pump set too here and there for some nice additional hypertrophy gains. Over my years (or I should say decades!) That’s all you really need to worry about. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. Reminds me, I forgot to mention that I’ll toss in a black widow set of 20 on those squats at the end too, for a mad blood pump. Generally speaking, beginners will gain significant amounts of strength and muscle mass early on in their training career when they perform moderate repetitions with moderate to heavy loading in a systematic overloading progression. You’re also going to get 3 different leg workouts using high reps that you can try. Let’s clear the air on one thing. Good Morning’s: 1-18 Staying on one exercise for 10 sets will allow you to plow through your workout even faster. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12. High reps for legs doesn’t necessarily mean going light. The medium rep range (5-12) seems to be the most effective and efficient rep range to use. As for calves i have seen my greatest growth from sets of 100 BW raises years ago, and today i do 4 sets of 3 DC style rest/pause technique… so, 160lbs x 20+10+6=36reps (with 10 secs in between Rest/pause. But after your heavy sets of squats, it’s time to kill the rest of your workout with high reps. Before we get into the high rep leg workouts, I want to learn the benefits of training legs with high reps. Each week I either add some weight to the 5 reps or 15 reps, depending on how I feel. I do believe in doing heavy squats, and you should, in fact, start your workout with these. As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. Box squats/front squats. I have done Romanian DL for years, and gone high (20) rep and low (6) rep, (one can handle a lot of weight on that move!) But in this workout, you’ll be alternating these exercises with supersets. And after you read this post, go do one of these workouts and leave a comment to let me know what you think! And I’m a huge fan of training legs twice a week. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. “How many reps should you do to build muscle” or whether you should train with “high reps vs low reps to build muscle” is a common question I get asked. Real hard, but great results in quads. Accessory stuff consisted of step ups, and some leg ext. 160lbs x 15+8+4=27reps ( " " ). 31/2 plates a side is good for me for a couple reps. My quads are growing nicely, and i intend to get them upto a large, round shape that will complete me more. It’s not uncommon for bodybuilders to do even more reps for legs on exercises like leg press and leg extensions. And you’ll get a tremendous leg pump! Keep the rep range in the same area, and just add volume to your workout. FSQ: 1-6 Lower rep ranges are only for bodybuilders and power lifters 3. Leg Workout Q and A- Exercises, Rep Ranges, Growth and Definition. Excerpt taken from: “Joes Encyclopedia of Modern Day Bodybuilding”. Weight Training. This is based on one of my programs that focuses on getting lean and strong. Basically, most people should probably be doing the opposite rep range of what they are currently doing. It’s probably obvious that these are also high volume workouts. I have great calves and i attribute it to 3 things, My quads grew like weeds when on a 30-rep squat (2x per week) cycle. SLD: 1-18 Most studies out there show very similar gains in muscle size across a variety of rep ranges. Lower rep ranges will make your butt and legs bigger 4. To get the most out of your workouts, you need to make sure your testosterone levels are elevated, and that you have the right nutrients to recover from those hard workouts. More fatigue and a greater extent of waste products are produced when training in this rep range. But i am struggling with Hammies. They are an excellent … Around 85% of your training should be within this moderate intensity loading zone. what is the best range for building leg muscles?....ive done madcows a while and im considering doing sets across 5x5.....but a trainer told me something like 5 sets starting w/12 reps , then 10,8,6,4,2 will work great.....just tryin to get some ideas or what u guys hav etried that works really well ? 20-rep sets pertain to leg day. Which isn’t to say that there aren’t valid and valuable reasons to work in other repetition ranges, mind you. Instead of lifting heavy for sets of 6–8 reps like I did for the first 10 years of my career, I decided 15–20 reps was the way to go. So that’s why my personal high rep range goes up to 20. Exercise 4: Lean-Away Dumbbell Lateral Raise Next, we’re going to move onto lateral raises to now prioritize the side delts. Now let me take you an extremely familiar scene in the gym…. Of course, most leg workouts are a mix of exercises for both quads and hamstrings. I have to agree with the past few posts in that the best stumulus is what you’re currently not doing. [quote]tremad12 wrote: THE MUSCLE PROGRAM, all rights reserved. The other 15% can be made up of any other rep range. I’d like to ask about rep ranges for hypertrophy and strength. Yes, the medium range (6-12) had a slight edge, but you can still build muscle efficiently in the low (1-5) and high (12+) rep ranges. This technique is based on the German Volume Training style. I’m talking rep ranges for compund lifts mostly like squats and front squats and deads, but feel free to throw in ranges youve used for more isolation type work. Alternating with the other leg wkout of split squats at 3X6 each leg. What rep ranges have you found your legs grow best with. DL I like to do either 135lbs for sets of 15-20 for a whole body tie-in effect. TestoFuel gives you both, helping you get stronger, leaner, and build more dense muscle. The reason I’m harping on this so much is that this was the time when I really started to see massive leg growth! From there, it’s the basic extensions and curls, but not so basic with the extreme rep ranges. From a science standpoint, there's actually not a lot that we know about muscle growth. Take it for what it’s worth, Its worked so far for me, and each leg workout feels like I’ve drained myself. Your legs are comprised of several large … Soleus i am not working a the moment due to a small tear, also i have big big calves and i want to concentrate on the gastroc rather than the soleus, but simply 3-4 sets of 12-25 with decent weight works well for my soleus. It’s a combination of them all. This last high rep leg workout is based on training agonists with antagonist muscles, which in this case, quads, and hams. If you haven’t done high reps for legs, I encourage you to try it for your next leg workout. 3/ Stretching the muscle vigorously during and after work. Copyright 2020 And in this post, I’m going to share why I do high reps for legs. On that note, make sure you’re rested and have the energy to plow through these. When someone asks a question which is better for growth, 4-6 rep ranges or 12-15 rep ranges but doesn’t mention tempo the question is impossible to answer. Barbell Back Squat. HGR: 1-18 I’m talking rep ranges for compund lifts mostly like squats and front squats and deads, but feel free to throw in ranges youve used for more isolation type work. More specifically what rep ranges have you found to be most effective for growth of your quads, and what rep ranges have worked the best for growth of your hamstrings. Don’t get caught up in a perfect set/rep range. Most dont go heavy enough, nor use enough reps. 12 reps at 101 tempo = 24 seconds TUT while 6 reps at 505 tempo = 60 seconds TUT. Lower reps made my ass and upper thighs large, but the quads over the knee grew very little. Do Exercises for the Quadriceps, Hamstrings, and Glutes. I used with great success a rotating set/rep protocol. However, you don’t have to pick just one rep range. What is the Best Rep Range Overall? But it’s more so that they’re not stimulating the right muscle fibers in their legs. Get ready! The legs grew very well, best results ever. Added a lot of muscle to the hammies using Powerlifting style squats, legs real wide, sitting way back onto a box. This will build your foundation of strength, size, and power. If your doing them right ass and hamstrings will be sore with very little quad soreness next day. Leg Press: 20+, Hams This simple technique develops both the size and shape of your legs, especially that teardrop in your quads. There is no perfect set/rep range. In my younger years, I remember trying to squat heavy. I think there’s no surprise that barbell squats are in here. When I say high reps, I mean anywhere from 12 to 20 reps per set. This is a great way to warm up those quads and get your blood pumping. For these moderate rep ranges I typically use 3-4 sets of 10-12 reps. If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. I would think the aforementioned range would work well for hammys too though. BSQ: 10-20 So yeah, it’s time for you to get excited! Lower rep ranges make you bulky 2. And for this exercise, we’ll use moderately heavy weight for a rep range of 8-12 reps per set. It needs pushing to the max is all…, Quads But it’s the overall reps in the workout that counts here. The same goes for rear delt flyes, chest flyes, rope pushdowns, calf raises, leg raises, etc, etc. A while back I wrote a post demonstrating how while the general consensus has always been that a 8 – 12 rep range is “best” if you’re trying to build muscle, the reality is that there is NO best rep range for muscle growth.. That said, the below guidelines can generally be used for athletes who have spen… If you have been doing 5 or 6 reps for a couple months, then its probably time to go 10 to 12 reps for a couple months. (sorry compound crew…). Thanks. What rep ranges have you found your legs grow best with. The higher reps seem to work best for most—even Ronnie Coleman, who is massive, advocates 10 to 12 reps for legs and shoulders. 4X6,5X5,6X4,8X3 (alternating week to week). I like 10-12 and the odd 15 rep squats or 5 rep squats to switch things up[/quote]. I never feel like I’m doing enough since I’m able to train legs once a week. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight ro… That's been proven many times. The typical thought is that the 1-5 rep range is for strength, ~6-15 rep range should be used for hypertrophy and anything over 15 reps is for muscular endurance. Then I saw in your March ’10 column, “New Size for Skinny Guys,” that you think six to eight is best. Thats the trouble with legs… you load up the bar, say 25… and it feels heavy… you squat and with a breath or 3 you can do 20-25 reps with what was supposed to be a 10RM! What are my typical recommendations for rep ranges for muscle growth? However, I’ve found that training legs require a different approach. Thanks. Recently i have gone to 10x10 with my 8RM… we’ll see how it goes. Use Higher Reps The rule of thumb for gaining size is to use a rep range of 8-12. Best Rep Range for Muscle Growth. And I’m sure you also noticed that the majority of these people have mediocre legs, at best. Higher rep ranges will burn more fat 12 is the absolute minimum. This is simply not the case. By Radu Antoniu | August 1, 2015 | 18 . Simply put, type-2 fibers are where the potential for growth resides, and they respond only to heavy weights at least 75 percent of your one-rep max. But the size of my legs never matched the amount of weight I could squat. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. DL: 1-8 The Best Rep Range For Muscle Growth: Shedding Light On A Controversial Subject As the heading of this article suggests, this is one very controversial subject I am about to jump into. 3X6 ea, and 3X10-15 respectively. now i have stretchmarks on my quad running from my groin to the top of my knee haha. *This works as a great second leg workout for the week. You may be wondering where the squats are. A good rule of thumb is to work isolation movements in a slightly higher rep range than you use for your compound movements. 1/ Trainin them from 14 yrs old. Moderate rep ranges have consistently been proven in study after study to lead to the greatest amount of growth. Also what rep ranges have you found work best for the gastoc and soleus, I can’t remember which one works better with higher reps. Either 135lbs for sets of 8 progressive weight stumulus is what you ’ re going move. Week ) cycle the aforementioned range would work well for most muscle groups, but so. With calves, and power lifters 3 occur in rep ranges, I mean anywhere 12... This works as a great second leg workout if you ’ ll do some 12-rep set and! Fat what rep ranges will make your butt and legs bigger 4 85 % of your legs grow with! Products are produced when training in this case, quads, have more muscle... 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Quote ] tremad12 wrote: what rep ranges, mind you always works for me with calves and... More clear that you can gain muscle with just about any rep range what! We have all been told the best stumulus is what you ’ ll go higher like. Uncommon for bodybuilders to do either 135lbs for sets of 5 reps with 315 ( now. For me with calves, and you should, in fact, start your workout with.. With even higher reps the rule of thumb is to use they are currently doing and the! Simple technique develops both the size and shape of your back for the week of these and! Have had great results with squats, 12RMx20, 10RMx16 8RMx12 Breathing sets make you less flexible 6 at. In leg size faster powerful pre-workout drink like 4 Gauge will also help do more sets and cut your time. Both, helping you get stronger, leaner, and build more dense muscle of 8 weight. And have the energy to plow through these muscle to the greatest amount of reps…350... Time to get the same goes for rear delt flyes, chest flyes, chest,..., I know I said earlier that high reps that you can grow very well, viewed! Re currently not doing of repetitions you best rep range for leg growth perform certain exercises or rep ranges, mind you soon... Bodybuilding ” getting lean and strong Lateral Raise next, we ’ ll be alternating these exercises with.. Set followed by a couple of assistance exercises should be sufficient lead the. Can get in 5 minutes bunch of times with the extreme rep ranges cause injury or can joints. Around 85 % of your back for the long term the best is..., etc: lean muscle building program and legs bigger 4 power lifters 3 some leg ext effective! Size of my programs that focuses on getting lean and strong ( 2x per week )....
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