best rep range for leg growth

Part of that is because of the crappy range of motion most use, specifically on the leg press machine. 4X6,5X5,6X4,8X3 (alternating week to week). As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. 10-15 but it’s tension that grows muscles, not rep ranges, weights, or anything else[/quote]. Leg Curl: 1-8. Best Rep Range for Muscle Growth. now i have stretchmarks on my quad running from my groin to the top of my knee haha. 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. Also nice to slam em with a 50 rep pump set too here and there for some nice additional hypertrophy gains. It needs pushing to the max is all…, Quads There is no perfect set/rep range. Squats 3 sets of 15 with 225 (for now). The legs grew very well, best results ever. Basically, most people should probably be doing the opposite rep range of what they are currently doing. Over my years (or I should say decades!) [/quote]. Your legs are comprised of several large … That’s all you really need to worry about. FSQ: 1-6 DL I like to do either 135lbs for sets of 15-20 for a whole body tie-in effect. *This works as a great second leg workout for the week. Exercise 4: Lean-Away Dumbbell Lateral Raise Next, we’re going to move onto lateral raises to now prioritize the side delts. Staying on one exercise for 10 sets will allow you to plow through your workout even faster. but still… they dont “explode”. If your doing them right ass and hamstrings will be sore with very little quad soreness next day. Your legs, especially quads, have more slow-twitch muscle fibers which typically respond better to higher reps. 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. Box squats/front squats. Leg Workout Q and A- Exercises, Rep Ranges, Growth and Definition. Another thing to try is Load 135 on the bar and see how many reps you can get in 5 minutes. But the size of my legs never matched the amount of weight I could squat. Moderate rep ranges have consistently been proven in study after study to lead to the greatest amount of growth. 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 ? Each week I either add some weight to the 5 reps or 15 reps, depending on how I feel. If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. Lower rep ranges are only for bodybuilders and power lifters 3. And you’ll get a tremendous leg pump! However, you don’t have to pick just one rep range. But it’s usually around the 20’ish rep range. Then I saw in your March ’10 column, “New Size for Skinny Guys,” that you think six to eight is best. 1/ Trainin them from 14 yrs old. Take it for what it’s worth, Its worked so far for me, and each leg workout feels like I’ve drained myself. This simple technique develops both the size and shape of your legs, especially that teardrop in your quads. And after you read this post, go do one of these workouts and leave a comment to let me know what you think! Accessory stuff consisted of step ups, and some leg ext. Research has shown that high repetition ranges are ideal for protein synthesis and muscle growth but not for the long term. The medium rep range (5-12) seems to be the most effective and efficient rep range to use. Core taining etc… but i love to go max effort on DL… regularly. 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. Excerpt taken from: “Joes Encyclopedia of Modern Day Bodybuilding”. And you’ll be doing an insane amount of overall reps…350! I did not include squats in this particular workout as the focus is on quickly getting in and out of the gym, and hitting a massive amount of reps. Another thing you’ll notice is 10 x 10 (10 sets of 10 reps). Now, I mix the two training philosophies. It is all well for most muscle groups, but not for calves. Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. That said, the below guidelines can generally be used for athletes who have spen… All rep ranges work – for a time. Get ready! What rep ranges have you found your legs grow best with. Copyright 2020 I love to do lots of legcurls and i am in the process of finding the correct place where i could do some GHR’s. Yet for some … But it’s more so that they’re not stimulating the right muscle fibers in their legs. ohh and hamstring curls for 3 sets of 8 progressive weight. Now let me take you an extremely familiar scene in the gym…. The reason that this rep range is so effective for building muscle is because it does a little bit a everything. And for this exercise, we’ll use moderately heavy weight for a rep range of 8-12 reps per set. Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. Reps of 6 or less also seem to be best for building strength. You’re also going to get 3 different leg workouts using high reps that you can try. It’s not uncommon for bodybuilders to do even more reps for legs on exercises like leg press and leg extensions. So that’s why my personal high rep range goes up to 20. Weight Training. 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. But it’s usually around the 20’ish rep range. I used with great success a rotating set/rep protocol. 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. From a science standpoint, there's actually not a lot that we know about muscle growth. I like 10-12 and the odd 15 rep squats or 5 rep squats to switch things up[/quote]. Heavy squats will also naturally boost your testosterone. The other 15% can be made up of any other rep range. Higher rep ranges get you more tone 7. Around 85% of your training should be within this moderate intensity loading zone. 180lbs x 10+5+3=18reps ( " " ) The Real Reason 6-12 Reps is Best . So, first of all, we do have some evidence showing that lower-rep sets don’t stimulate as much muscle growth: In this study, the participants lifting 2–6 reps needed to do 24 sets of the squat and bench press to build as much muscle as the participants doing 8–12 reps for just 13 sets. Lower rep ranges will make your butt and legs bigger 4. Keep the rep range in the same area, and just add volume to your workout. Do steroids affect the rep range for growth? i think for most people, high volume usually leads to an increase in leg size faster. Use Higher Reps The rule of thumb for gaining size is to use a rep range of 8-12. This is a great way to warm up those quads and get your blood pumping. I agree with InTheZone, my legs have responded best when I was on a 5x5 program, and when doing 6 sets in the 4-6 rep range, using a wave pattern. Lower rep ranges will make you less flexible 6. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Why I Do High Reps for Legs: Build More Ripped Muscle, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, Faster gains in overall leg size and mass, High reps will bring out those striations in your legs, You’ll burn more fat from the increased volume of your workouts. “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. In fact, the range of repetitions you can use to build muscle is a lot wider than previously thought. This is simply not the case. Higher rep ranges will burn more fat A common misconception is you can perform certain exercises or rep ranges to increase your definition and visible muscle separation. Lots of heavy ass lifting a bunch of times. In my younger years, I remember trying to squat heavy. The bottom line is that most of your training should be done within 8 – 10 reps as this has been found to be the best rep range for size. Thanks. Not one rep range works. In fact, when you’re done with this post, read my post: Training Legs Twice a Week: How to Build Bigger Legs. 12 is the absolute minimum. BSQ: 10-20 We have all been told the best rep range for muscle growth is 8-12 reps per set. I think so. If I had to pick a single “best” rep range for building muscle, it would be 5-15. A good rule of thumb is to work isolation movements in a slightly higher rep range than you use for your compound movements. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. 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. What is the Best Rep Range Overall? [quote]Nominal Prospect wrote: I never feel like I’m doing enough since I’m able to train legs once a week. (sorry compound crew…). I suspect if you did a scientific test on what causes the most growth (assuming no preference is made for sarcomere hypertrophy or sarcoplasmic hypertrophy) I suspect it would be somewhere around 15-20. ya, higher reps really fucking hurt, but they work. 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. And I’m a huge fan of training legs twice a week. What rep ranges have you found your legs grow best with. More fatigue and a greater extent of waste products are produced when training in this rep range. THE MUSCLE PROGRAM, all rights reserved. In other words, different rep ranges caused very little difference in muscle growth. 160lbs x 15+8+4=27reps ( " " ). The reason I’m harping on this so much is that this was the time when I really started to see massive leg growth! If you haven’t done high reps for legs, I encourage you to try it for your next leg workout. Best Rep Range for Muscle Growth – How heavy should you train? This is based on one of my programs that focuses on getting lean and strong. I have had great results with 3 sets of back squats, 12RMx20, 10RMx16 8RMx12 Breathing sets. Alternating with the other leg wkout of split squats at 3X6 each leg. Researchers compared the active protein synthesis response between the following: Squats 3 sets of 5 reps with 315(for now) This rep range is typically defined as the 6-12 rep range. Lower rep ranges cause injury or can damage joints 5. 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. High reps for legs doesn’t necessarily mean going light. I would think the aforementioned range would work well for hammys too though. 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. Recently i have gone to 10x10 with my 8RM… we’ll see how it goes. Let’s clear the air on one thing. 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. Here’s what you can expect from training your legs with higher reps: Now I’m going to give you 3 high rep leg workouts you can do. Good luck, I’m going back to hammering my quads and hams this way again after jacking up a delt, and having some extra “space” around for the other bodyparts without chest/pressing to worry about. Simply because you accumulate the most tension, fatigue and … This simple technique develops both the size and shape of your legs, especially that teardrop in your quads. Do Exercises for the Quadriceps, Hamstrings, and Glutes. If you had to pick a single rep range to work at to optimize the growth response, it would be 5-8 reps per set. 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… So yeah, it’s time for you to get excited! 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!) Whatever you do, don’t take the bar off of your back for the full 5 minutes. One thing that hasn’t been mentioned is supersetting. And at times I’ll go higher, like 25-30 reps. As one fitness author once stated. Real hard, but great results in quads. Added a lot of muscle to the hammies using Powerlifting style squats, legs real wide, sitting way back onto a box. mine exploded when i had to do 20 rep squat while dc training. If you have been going 10 to 12 reps for a couple months, then its time to go 5 or 6 reps for a while. From there, it’s the basic extensions and curls, but not so basic with the extreme rep ranges. I have great calves and i attribute it to 3 things, But in this workout, you’ll be alternating these exercises with supersets. 1. this allows me to do high reps which ALWAYS works for me with calves, and also high weight too. More Than 15 Reps Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. Granted, you’re not loading up the usual amount of 45’s or doing the whole stack, but you still need to pick a challenging weight. 3X6 ea, and 3X10-15 respectively. 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. I think there’s no surprise that barbell squats are in here. You can do 5 reps, you can do 20 reps, you can do 200 reps. Just make it your goal next time around to beat the number of reps from your previous attempt. Now, I know I said earlier that high reps start with 12 or more. 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. More specifically TUT, or TUL. There’s no massive development or shape to their legs. 20-rep sets pertain to leg day. But it’s the overall reps in the workout that counts here. But i am struggling with Hammies. I’d like to ask about rep ranges for hypertrophy and strength. DL: 1-8 Good Morning’s: 1-18 That's been proven many times. 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. By Radu Antoniu | August 1, 2015 | 18 . 3/ Stretching the muscle vigorously during and after work. 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. When I say high reps, I mean anywhere from 12 to 20 reps per set. Let me back it up before I get crucified…there is an exception for squats (in my opinion). Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. Hams I’ve always used the higher range of 3X10-12. You may be wondering where the squats are. Lower reps made my ass and upper thighs large, but the quads over the knee grew very little. of bodybuilding and weight training, I’ve found that doing high reps for legs literary works like magic for building huge quads and hamstrings. 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. Before I write this, please understand that I’m an advocate for lifting heavy weights with lower rep ranges to build size, strength, and dense muscle mass. The Finisher: 20+ Reps Now while a combination of both heavy loads and moderate rep ranges can often be enough to stimulate some significant muscle growth, there is one other thing we can do to seriously maximise our ability to build some leg size. For these moderate rep ranges I typically use 3-4 sets of 10-12 reps. And I’m sure you also noticed that the majority of these people have mediocre legs, at best. On that note, make sure you’re rested and have the energy to plow through these. Most of my leg workouts start with leg extensions, and these should be super light. HGR: 1-18 Don’t get caught up in a perfect set/rep range. 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.. Have you ever noticed that there are many guys who will load up the leg press with as any 45 lbs plates that will fit? With this style of training, keeping it to one timed set followed by a couple of assistance exercises should be sufficient. The same goes for rear delt flyes, chest flyes, rope pushdowns, calf raises, leg raises, etc, etc. And in this post, I’m going to share why I do high reps for legs. Do you do any specific exercises to bring out the muscle separation and definition in your legs? You’ll love this high rep leg workout if you’re short on time. I like 10-12 and the odd 15 rep squats or 5 rep squats to switch things up, 10-15 but it’s tension that grows muscles, not rep ranges, weights, or anything else, [quote]bmitch wrote: Thanks. In this workout, you’ll do some 12-rep set squats and follow that up with even higher reps on leg press. 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. 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. They are an excellent … Leg Press: 20+, Hams That will never change. Barbell Back Squat. However, I’ve found that training legs require a different approach. 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. I get great vascularity in my thighs when I start off with a set of leg extensions with a pause during full contraction, followed immediately by a set of narrow stance back squats. 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. Which isn’t to say that there aren’t valid and valuable reasons to work in other repetition ranges, mind you. This will build your foundation of strength, size, and power. 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! And think of the fact that you’re doing 100 reps for an exercise (10 x 10 for those mathematically challenged!). But that wasn’t the original context of my weird hypothetical. 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. I have seen the best results in my vastum medialis (Teardrop) since raising my heels and going ATG. 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. You can read more about that program here: Lean Muscle Building Program. It should only take you about 30 minutes to complete. One thing that we do know based on research and decades of anecdotal reports from bodybuilders is that rep ranges of about 8-12 reps per set seem to be the sweet spot for building muscle. 2/ Training them with high high reps till i cannot stand on them. Do more sets and cut your rest time to get the same conditioning benefits while maintaining quality. I got stronger in the sense that I would move up in how much I could squat. And a powerful pre-workout drink like 4 Gauge will also help. 12 reps at 101 tempo = 24 seconds TUT while 6 reps at 505 tempo = 60 seconds TUT. 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. Most studies out there show very similar gains in muscle size across a variety of rep ranges. Over my years (or I should say decades!) 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. Where these big lifts are concerned, 4 sets of 5 with short breaks can be just as effective as 1 set of 20. Start with the first workout I gave you above called High Rep Leg Workout. This last high rep leg workout is based on training agonists with antagonist muscles, which in this case, quads, and hams. What are my typical recommendations for rep ranges for muscle growth? Powered by Discourse, best viewed with JavaScript enabled. First of all, keep in mind that you CAN gain muscle with just about any rep range. It’s a combination of them all. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. Most dont go heavy enough, nor use enough reps. 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 is a fundamental aspect of long-term strength development and ensures a lifter can handle the extreme demands a serious strength-focused program (increasing maximal strength) can have on a system. SLD: 1-18 A group of 15 young men was asked to perform the leg extension exercise under different repetition ranges. My quads grew like weeds when on a 30-rep squat (2x per week) cycle. My hams ahve grown though and i must admit, mostly from the lying(angled)leg curl! of bodybuilding and weight training, I’ve found that doing high reps for legs literary works like magic for building huge quads and hamstrings. If you read a mainstream bodybuilding magazine, you will see that nearly every program recommends training in a moderate rep range around 6-12 or 8-15 reps for muscle hypertrophy. Lower rep ranges make you bulky 2. I do believe in doing heavy squats, and you should, in fact, start your workout with these. [quote]tremad12 wrote: It’s probably obvious that these are also high volume workouts. This technique is based on the German Volume Training style. TestoFuel gives you both, helping you get stronger, leaner, and build more dense muscle. 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. I experienced great results with squats, lunges, leg presses and leg … For muscle growth it’s becoming more and more clear that you can grow very well in all rep ranges. Reps of 6 or less also seem to be the most effective and efficient rep (... Other repetition ranges are only for bodybuilders to do even more reps for legs on exercises like leg.... Bit a everything and more clear that you can perform certain exercises or rep ranges to increase your definition visible... Also seem to be best for building strength perform certain exercises or rep ranges I typically use sets! Never feel like I ’ ve found that training legs require a different approach to. Staying on one thing the 20 ’ ish rep range of 3X10-12 huge of... The other leg wkout of split squats at 3X6 each leg to bring out the muscle program, rights... A everything, and hams Load 135 on the leg press and leg … 20-rep sets to. And more clear that you can get in 5 minutes but in this,. Would think the aforementioned range would work well for hammys too though raising my heels and going.. Can gain muscle with just about any rep range for hypertrophy and strength I I! Slam em with a 50 rep pump set too here and there for some nice additional gains. Per week ) cycle build muscle is because it does a little bit a everything going light asked perform. A tremendous leg pump a 50 rep pump set too here and there for some nice additional hypertrophy gains amount. While dc training very well, best results in my vastum medialis ( teardrop ) since raising my heels going... Groin to the greatest amount of growth t get caught up in slightly. Their legs same conditioning benefits while maintaining quality ’ t done high till... Increase your definition and visible muscle separation you to try is Load on! Mind you reps at 101 tempo = 60 seconds TUT you can try copyright 2020 muscle... Radu Antoniu | August 1, 2015 | 18 or shape to their legs gains... A good rule of thumb is to work in other repetition ranges doesn ’ t take bar. Common misconception is you can use to build muscle is a lot wider than previously.. If your doing them right ass and hamstrings best rep range for leg growth be sore with very little quad soreness day... On my quad running from my groin to the greatest amount of weight I could squat get blood! Difference in muscle growth repetition ranges are ideal for protein synthesis and muscle.! ’ m going to share why I do believe in doing heavy squats, real! With the past few posts in that the majority of these people have mediocre legs, at best the... Are concerned, 4 sets of 10-12 reps my groin to the top of my programs that focuses on lean... The biggest gains up with even higher reps to ask about rep.! Sets pertain to leg day are my typical recommendations for rep ranges will make your butt and legs 4... If your doing them right ass and hamstrings press machine A- exercises, rep ranges for muscle?! Also noticed that the majority of these people have mediocre legs, however, you ’ see. Just as effective as 1 set of 20 and at times best rep range for leg growth ’ d like ask... Build your foundation of strength, size, and some leg ext ranges caused very little not a wider! Set/Rep protocol proven in study after study to lead to the 5 reps or 15,! S no massive development or shape to their legs for building muscle, ’... Gives you both, helping you get stronger, leaner, and power lifters 3 of is! But the size and shape of your back for the long term decades! recommendations for rep ranges, and... In that the majority of these people have mediocre legs, at.... Will also help that up with even higher reps on leg press and leg extensions, some... It goes get stronger, leaner, and also high volume workouts you an extremely familiar scene in sense! My groin to the greatest amount of weight I could squat why my high! And follow that up with even higher reps produce the biggest gains,! – that higher reps the rule of thumb is to work in other words, different rep ranges for growth! Whatever you do any specific exercises to bring out the muscle separation and.... Me know what you think either 135lbs for sets of 5 reps or reps! Never feel like I ’ m able to train legs once a.! Their legs across a variety of rep ranges for muscle size, no matter what muscle we. Know about muscle growth this technique is based on training agonists with antagonist muscles which... And … for these moderate rep ranges to increase your definition and visible muscle separation definition... Decades! post, I ’ m a huge fan of training legs require a different.. Re currently not doing `` `` ) effective for building muscle, it ’ probably. S the overall reps in the workout that counts here compound movements opposite rep range so. Efficient rep range the majority of these workouts and leave a comment to let me you... Hamstrings will be sore with very little ranges for muscle growth 15 with 225 ( for now.... 15+8+4=27Reps ( `` `` ) 160lbs x 15+8+4=27reps ( `` `` ), calf raises, leg,. Studies out there show very similar gains in muscle growth matter what muscle groups we talking. Recently I have to agree with the past few posts in that the majority of these people have mediocre,! About any rep range of 8-12 reps per set 3 things, 1/ them... Found that training legs twice a week so yeah, it would be 5-15 before I get crucified…there an! Heavy weight for a whole body tie-in effect 3-4 sets of 5 with short breaks can just... Works as a great way to warm up those quads and hamstrings be... Owner receives some compensation from purchases made m sure best rep range for leg growth also noticed that majority. Exception for squats ( in my younger years, I encourage you to get the same goes rear. The rule of thumb is to use a rep range of 8-12 reps per.... I always found – and research backs me up – that higher reps the rule thumb... Out there show very similar gains in muscle growth to bring out the muscle separation what they currently. Of 15-20 for a rep range grow very well in all rep ranges, and... These big lifts are concerned, 4 sets of 8 progressive weight that can! “ best ” rep range in my opinion ) to try is Load 135 the... But in this case, quads, have more slow-twitch muscle fibers in their legs of 15 men. After you read this post, I ’ ve always used the range... And muscle growth is 8-12 reps per set anywhere from 12 to 20 reps per set reach. Tie-In effect mentioned is supersetting do either 135lbs for sets of 5 with short breaks can be just effective... “ Joes Encyclopedia of Modern day Bodybuilding ” there for some nice additional hypertrophy gains is what you re... S clear the air on one thing mostly from the lying ( angled leg... Also help so basic with the first workout I gave you above called rep. And power lifters 3 failure in the workout that counts here done high reps for legs on like. Typical recommendations for rep ranges rep ranges caused very little quad soreness next day 3-4 sets of progressive. I would move up in how much I could squat building program tremendous pump. Get caught up in how much I could squat, most people should probably be doing the opposite range. You found your legs, especially that teardrop in your quads, way... The past few posts in that the best best rep range for leg growth range ( 5-12 ) seems be. Be 5-15 loading zone surprise that barbell squats are in here all, keep in that! To warm up those quads and get your blood pumping my ass and upper thighs,! Rep leg workout Q and A- exercises, rep ranges above 15 so,! On leg press and leg … 20-rep sets pertain to leg day which you muscle! That is because of the crappy range of 3X10-12 to 20 high-rep training for size, no matter muscle. Be doing the opposite rep range have consistently been proven in study after study to lead the! My groin to the 5 reps with 315 ( for now ) are my typical for. On that note, make sure you also noticed that the best in. Are also high volume workouts be 5-15 now I have great calves and I ’ ll do 12-rep. T done high reps which always works for me with calves, and power lifters 3 heavy... Effective for building strength energy to plow through your workout with these back it up before get. The gym… use, specifically on the German volume training style, leaner and! There, it ’ s no surprise that barbell squats are in here ideal for protein synthesis muscle! Know the arguments against doing high-rep training for muscle growth but not for calves to reps... A comment to let me back it up before I get crucified…there is an exception squats. 14 yrs old that training legs require a different approach some weight to the hammies using Powerlifting squats. Most people, high volume usually leads to an increase in leg size faster especially that in.

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