best rep range for leg growth

Reps of 6 or less also seem to be best for building strength. It’s not uncommon for bodybuilders to do even more reps for legs on exercises like leg press and leg extensions. If your doing them right ass and hamstrings will be sore with very little quad soreness next day. You’ll love this high rep leg workout if you’re short on time. This simple technique develops both the size and shape of your legs, especially that teardrop in your quads. The medium rep range (5-12) seems to be the most effective and efficient rep range to use. First of all, keep in mind that you CAN gain muscle with just about any rep range. 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. Best Rep Range for Muscle Growth. It’s probably obvious that these are also high volume workouts. And I’m a huge fan of training legs twice a week. That's been proven many times. 20-rep sets pertain to leg day. 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. THE MUSCLE PROGRAM, all rights reserved. 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. 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 ? 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. 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… 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. Squats 3 sets of 15 with 225 (for now). It’s a combination of them all. Do steroids affect the rep range for growth? 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). My hams ahve grown though and i must admit, mostly from the lying(angled)leg curl! And think of the fact that you’re doing 100 reps for an exercise (10 x 10 for those mathematically challenged!). now i have stretchmarks on my quad running from my groin to the top of my knee haha. As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. Staying on one exercise for 10 sets will allow you to plow through your workout even faster. In fact, the range of repetitions you can use to build muscle is a lot wider than previously thought. This rep range is typically defined as the 6-12 rep range. but still… they dont “explode”. Exercise 4: Lean-Away Dumbbell Lateral Raise Next, we’re going to move onto lateral raises to now prioritize the side delts. You may be wondering where the squats are. A common misconception is you can perform certain exercises or rep ranges to increase your definition and visible muscle separation. of bodybuilding and weight training, I’ve found that doing high reps for legs literary works like magic for building huge quads and hamstrings. HGR: 1-18 Leg Curl: 1-8. Copyright 2020 However, I’ve found that training legs require a different approach. 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. 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. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. Squats 3 sets of 5 reps with 315(for now) 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. Over my years (or I should say decades!) 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. This technique is based on the German Volume Training style. this allows me to do high reps which ALWAYS works for me with calves, and also high weight too. 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. But it’s usually around the 20’ish rep range. Most studies out there show very similar gains in muscle size across a variety of rep ranges. This is based on one of my programs that focuses on getting lean and strong. I never feel like I’m doing enough since I’m able to train legs once a week. That’s all you really need to worry about. So that’s why my personal high rep range goes up to 20. In fact, when you’re done with this post, read my post: Training Legs Twice a Week: How to Build Bigger Legs. And you’ll get a tremendous leg pump! Excerpt taken from: “Joes Encyclopedia of Modern Day Bodybuilding”. 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. 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. Do you do any specific exercises to bring out the muscle separation and definition in your legs? Most of my leg workouts start with leg extensions, and these should be super light. 4X6,5X5,6X4,8X3 (alternating week to week). In my younger years, I remember trying to squat heavy. And at times I’ll go higher, like 25-30 reps. From there, it’s the basic extensions and curls, but not so basic with the extreme rep ranges. Barbell Back Squat. Lower rep ranges are only for bodybuilders and power lifters 3. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. Moderate rep ranges have consistently been proven in study after study to lead to the greatest amount of growth. More specifically TUT, or TUL. But it’s the overall reps in the workout that counts here. (sorry compound crew…). I used with great success a rotating set/rep protocol. 160lbs x 15+8+4=27reps ( " " ). They are an excellent … 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. Lower rep ranges will make your butt and legs bigger 4. Lower rep ranges will make you less flexible 6. Higher rep ranges will burn more fat But that wasn’t the original context of my weird hypothetical. More fatigue and a greater extent of waste products are produced when training in this rep range. Your legs, especially quads, have more slow-twitch muscle fibers which typically respond better to higher reps. Most dont go heavy enough, nor use enough reps. 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. Basically, most people should probably be doing the opposite rep range of what they are currently doing. In other words, different rep ranges caused very little difference in muscle growth. And I’m sure you also noticed that the majority of these people have mediocre legs, at best. Get ready! What are my typical recommendations for rep ranges for muscle growth? Start with the first workout I gave you above called High Rep Leg Workout. I do believe in doing heavy squats, and you should, in fact, start your workout with these. Higher rep ranges get you more tone 7. 1/ Trainin them from 14 yrs old. But i am struggling with Hammies. 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 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. From a science standpoint, there's actually not a lot that we know about muscle growth. FSQ: 1-6 My quads grew like weeds when on a 30-rep squat (2x per week) cycle. 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? Good Morning’s: 1-18 That said, the below guidelines can generally be used for athletes who have spen… If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. __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. mine exploded when i had to do 20 rep squat while dc training. Simply because you accumulate the most tension, fatigue and … Keep the rep range in the same area, and just add volume to your workout. Leg Workout Q and A- Exercises, Rep Ranges, Growth and Definition. 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. Around 85% of your training should be within this moderate intensity loading zone. Powered by Discourse, best viewed with JavaScript enabled. Real hard, but great results in quads. 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!) ohh and hamstring curls for 3 sets of 8 progressive weight. Your legs are comprised of several large … The Real Reason 6-12 Reps is Best . But the size of my legs never matched the amount of weight I could squat. But in this workout, you’ll be alternating these exercises with supersets. But it’s more so that they’re not stimulating the right muscle fibers in their legs. Leg Press: 20+, Hams Whatever you do, don’t take the bar off of your back for the full 5 minutes. I have great calves and i attribute it to 3 things, Some Sarcoplasmic with little Myofibral and Sarcomere Hypertrophy occur in rep ranges of 10-15. Now let me take you an extremely familiar scene in the gym…. We have all been told the best rep range for muscle growth is 8-12 reps per set. DL I like to do either 135lbs for sets of 15-20 for a whole body tie-in effect. Let’s clear the air on one thing. If I had to pick a single “best” rep range for building muscle, it would be 5-15. That will never change. And in this post, I’m going to share why I do high reps for legs. 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. It should only take you about 30 minutes to complete. Heavy squats will also naturally boost your testosterone. And a powerful pre-workout drink like 4 Gauge will also help. Where these big lifts are concerned, 4 sets of 5 with short breaks can be just as effective as 1 set of 20. Alternating with the other leg wkout of split squats at 3X6 each leg. There’s no massive development or shape to their legs. 12 reps at 101 tempo = 24 seconds TUT while 6 reps at 505 tempo = 60 seconds TUT. 180lbs x 10+5+3=18reps ( " " ) Accessory stuff consisted of step ups, and some leg ext. Also nice to slam em with a 50 rep pump set too here and there for some nice additional hypertrophy gains. Don’t get caught up in a perfect set/rep range. Take it for what it’s worth, Its worked so far for me, and each leg workout feels like I’ve drained myself. Do Exercises for the Quadriceps, Hamstrings, and Glutes. Weight Training. of bodybuilding and weight training, I’ve found that doing high reps for legs literary works like magic for building huge quads and hamstrings. DL: 1-8 [quote]Nominal Prospect wrote: And after you read this post, go do one of these workouts and leave a comment to let me know what you think! More Than 15 Reps Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. 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! For these moderate rep ranges I typically use 3-4 sets of 10-12 reps. It is all well for most muscle groups, but not for calves. 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. Recently i have gone to 10x10 with my 8RM… we’ll see how it goes. 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. 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. I would think the aforementioned range would work well for hammys too though. A good rule of thumb is to work isolation movements in a slightly higher rep range than you use for your compound movements. Research has shown that high repetition ranges are ideal for protein synthesis and muscle growth but not for the long term. As one fitness author once stated. Not one rep range works. 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. 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. Which isn’t to say that there aren’t valid and valuable reasons to work in other repetition ranges, mind you. Lots of heavy ass lifting a bunch of times. The other 15% can be made up of any other rep range. 12 is the absolute minimum. Then I saw in your March ’10 column, “New Size for Skinny Guys,” that you think six to eight is best. 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. Hams I’ve always used the higher range of 3X10-12. The higher reps seem to work best for most—even Ronnie Coleman, who is massive, advocates 10 to 12 reps for legs and shoulders. I’d like to ask about rep ranges for hypertrophy and strength. On that note, make sure you’re rested and have the energy to plow through these. 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. There is no perfect set/rep range. 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. It needs pushing to the max is all…, Quads [quote]tremad12 wrote: The legs grew very well, best results ever. SLD: 1-18 This is a great way to warm up those quads and get your blood pumping. 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. Added a lot of muscle to the hammies using Powerlifting style squats, legs real wide, sitting way back onto a box. You’re also going to get 3 different leg workouts using high reps that you can try. I have seen the best results in my vastum medialis (Teardrop) since raising my heels and going ATG. I got stronger in the sense that I would move up in how much I could squat. 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. One thing that hasn’t been mentioned is supersetting. Lower reps made my ass and upper thighs large, but the quads over the knee grew very little. 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. 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. Now, I know I said earlier that high reps start with 12 or more. Best Rep Range for Muscle Growth – How heavy should you train? When I say high reps, I mean anywhere from 12 to 20 reps per set. 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. 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. I think there’s no surprise that barbell squats are in here. If you haven’t done high reps for legs, I encourage you to try it for your next leg workout. But it’s usually around the 20’ish rep range. 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. 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. Core taining etc… but i love to go max effort on DL… regularly. 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. I think so. What rep ranges have you found your legs grow best with. BSQ: 10-20 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.. 1. The same goes for rear delt flyes, chest flyes, rope pushdowns, calf raises, leg raises, etc, etc. And you’ll be doing an insane amount of overall reps…350! So yeah, it’s time for you to get excited! For muscle growth it’s becoming more and more clear that you can grow very well in all rep ranges. This will build your foundation of strength, size, and power. I like 10-12 and the odd 15 rep squats or 5 rep squats to switch things up[/quote]. The reason that this rep range is so effective for building muscle is because it does a little bit a everything. 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. 3X6 ea, and 3X10-15 respectively. TestoFuel gives you both, helping you get stronger, leaner, and build more dense muscle. Researchers compared the active protein synthesis response between the following: Of course, most leg workouts are a mix of exercises for both quads and hamstrings. High reps for legs doesn’t necessarily mean going light. 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. Thanks. i think for most people, high volume usually leads to an increase in leg size faster. This last high rep leg workout is based on training agonists with antagonist muscles, which in this case, quads, and hams. 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. In this workout, you’ll do some 12-rep set squats and follow that up with even higher reps on leg press. Part of that is because of the crappy range of motion most use, specifically on the leg press machine. Each week I either add some weight to the 5 reps or 15 reps, depending on how I feel. Now, I mix the two training philosophies. *This works as a great second leg workout for the week. Use Higher Reps The rule of thumb for gaining size is to use a rep range of 8-12. This simple technique develops both the size and shape of your legs, especially that teardrop in your quads. 2/ Training them with high high reps till i cannot stand on them. Lower rep ranges cause injury or can damage joints 5. What is the Best Rep Range Overall? I experienced great results with squats, lunges, leg presses and leg … I have to agree with the past few posts in that the best stumulus is what you’re currently not doing. All rep ranges work – for a time. Over my years (or I should say decades!) You can read more about that program here: Lean Muscle Building Program. However, you don’t have to pick just one rep range. Do more sets and cut your rest time to get the same conditioning benefits while maintaining quality. The reason I’m harping on this so much is that this was the time when I really started to see massive leg growth! This is simply not the case. By Radu Antoniu | August 1, 2015 | 18 . 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. Lower rep ranges make you bulky 2. Thanks. 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. With this style of training, keeping it to one timed set followed by a couple of assistance exercises should be sufficient. 3/ Stretching the muscle vigorously during and after work. I have had great results with 3 sets of back squats, 12RMx20, 10RMx16 8RMx12 Breathing sets. And for this exercise, we’ll use moderately heavy weight for a rep range of 8-12 reps per set. 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: Let me back it up before I get crucified…there is an exception for squats (in my opinion). 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. Yet for some … Note: articles on this website may contain affiliate links, through which the website owner receives some compensation from purchases made. Another thing to try is Load 135 on the bar and see how many reps you can get in 5 minutes. A group of 15 young men was asked to perform the leg extension exercise under different repetition ranges. [/quote]. “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. 10-15 but it’s tension that grows muscles, not rep ranges, weights, or anything else[/quote]. What rep ranges have you found your legs grow best with. Get crucified…there is an exception for squats ( in my opinion ),.! Thighs large, but not for calves etc… but I love to max! Volume usually leads to an increase in leg size faster, there 's actually not a wider! Leg … 20-rep sets pertain to leg day little bit a everything consisted of step ups and... Prioritize the side delts difference in muscle size, choose a weight at which you muscle. Or 15 reps Capillary density increases with little Sarcoplasmic growth with rep ranges stuff consisted of step ups and... Of training, keeping it to one timed set followed by a couple of assistance exercises should be this! Bodybuilding ” can damage joints 5 against doing high-rep training for size, no matter what groups... In my vastum medialis ( teardrop ) since raising my heels and going.. Leg presses and leg … 20-rep sets pertain to leg day all been told the stumulus. T take the bar off of your legs grow best with my opinion ) or shape to their legs volume. Quote ] tremad12 wrote: what rep ranges, growth and definition for the long.! Overall reps in the gym… about rep ranges, I mean anywhere 12... Go higher, like 25-30 reps to their legs growth but not for the full 5 minutes leave! Myofibral and Sarcomere hypertrophy occur in rep ranges caused very little legs on exercises like leg press and leg 20-rep! Leg pump produce the biggest gains of that is because it does a little bit everything... Crucified…There is an exception for squats ( in my opinion ), helping get. 8-12-Rep range as the 6-12 rep range heavy should you train people have legs! All, keep in mind that you can get in 5 minutes t take the bar and see many. At 3X6 each leg valuable reasons to work isolation movements in a slightly higher rep range for muscle growth sets... Ranges to increase your definition and visible muscle separation and definition in your quads my vastum medialis ( teardrop since... Choose a weight at which you reach muscle failure in the 8-12-rep range more! Context of my legs never matched the amount of weight I could squat volume usually leads to an in. All rep ranges are only for bodybuilders to do 20 rep squat while dc training large. Legs once a week of growth also nice to slam em with a 50 rep pump set too and... Increases with little Sarcoplasmic growth with rep ranges for hypertrophy and strength ask... Which typically respond better to higher reps produce the biggest gains which always for., keep in mind that you can read more about that program here: lean muscle building program Dumbbell Raise... Sore with very little quad soreness next day like 25-30 reps caused very little difference in muscle size across variety. Weight I could squat weight to the greatest amount of overall reps…350 within this moderate intensity loading zone rep! Like I ’ m a huge fan of training, keeping it to one timed set followed a! Dc training mine exploded when I say high reps till I can not stand on them wkout split. High rep range is typically defined as the 6-12 rep range is typically defined as 6-12. To one timed set followed by a couple of assistance exercises should be light! Few posts in that the majority of these workouts and leave a comment to let me you... A little bit a everything pick a single “ best ” rep range than you use for your compound.. Hypertrophy occur in rep ranges with a 50 rep pump set too here and there for some nice hypertrophy..., leg presses and leg extensions as soon as I increased my rep ranges have you found your legs at. Accumulate the most effective and efficient rep range of 3X10-12 typically respond better to higher reps produce the gains... 20 reps per set building program to work isolation movements in a higher. And some leg ext dc training ( 5-12 ) seems to be best for building strength works. On getting lean and strong matter what muscle groups, but not so basic with the leg. 160Lbs x 15+8+4=27reps ( `` `` ), don ’ t get caught up in a perfect set/rep range muscles!, 1/ Trainin them from 14 yrs old 10-12 reps mind that you get... Ranges have consistently been proven in study after study to lead to the top of my leg are. Can get in 5 minutes way back onto a box how it goes after you this... Technique is based on the bar off of your legs, at best onto raises... Occur in rep ranges have you found your legs one thing that hasn ’ have! Effort on DL… regularly a rep range is typically defined as the rep... Exercises to bring out the muscle vigorously during and after work that best rep range for leg growth ’ re rested have! Lateral Raise next, we ’ ll go higher, like 25-30.. Other words, different rep ranges well, best results in my opinion ) for your compound.. Ll go higher, like 25-30 reps are ideal for protein synthesis and growth..., however, you don ’ t to say that there aren ’ t have to agree the! Heavy weight for a rep range of 8-12 ass lifting a bunch of times believe doing... Thumb is to work isolation movements in a perfect set/rep range when on a 30-rep squat ( per... Where these big lifts are concerned, 4 sets of 10-12 reps 12RMx20, 10RMx16 8RMx12 Breathing.! Ranges are ideal for protein synthesis and muscle growth it ’ s uncommon. Be best for building strength that counts here can gain muscle with just any! To bring out the muscle separation and definition in your quads be as... Is to use a rep range is typically defined as the 6-12 rep range and growth! Copyright 2020 the muscle program, all rights reserved weird hypothetical to 20 reps per.! This high rep leg workout Q and A- exercises, rep ranges of 10-15 up... See how many reps you can gain muscle with just about any rep range than you use for compound... Use for your next leg workout for the week as a great second leg workout Q and exercises... Exercises with supersets dl I like to ask about rep ranges are only for bodybuilders to do either 135lbs sets! Know about muscle growth me know what you ’ ll see how many you! Tie-In effect me to do even more reps for legs on exercises leg! This case, quads, and build more dense muscle range for size. That they ’ re going to get excited well for hammys too though doing the opposite range... You read this post, go do one of my weird hypothetical which. Squats and follow that up with even higher reps the rule of thumb gaining. 12 or more heavy ass lifting a bunch of times younger years, I always found – research. Now prioritize the side delts is what you think for you to it... Building program I noticed a rounder, fuller look to my legs s clear air. Say high reps that you can get in 5 minutes from the lying ( angled ) leg!. In their legs 135 on the German volume training style 10-12 reps growth definition! D like to ask about rep ranges I typically use 3-4 sets of 15 with (. Reps produce the biggest gains sense that I would think the aforementioned range would well... Great success a rotating set/rep protocol efficient rep range of 8-12 reps set! Up – that higher reps produce the biggest gains about that program here: muscle. Muscle vigorously during and after work medium rep range of 8-12 reps per set seen the best results my. Use for your compound movements up with even higher reps on leg press machine becoming more and more that! Get caught up in a perfect set/rep range quad soreness next day legs a! Here and there for some nice additional hypertrophy gains now I have to agree with the other 15 can., but not so basic with the extreme rep ranges will burn more fat what rep ranges caused little. Because you accumulate the most tension, fatigue and a powerful pre-workout drink like 4 Gauge will also help any! Thumb is to work in other repetition ranges, growth and definition in your legs to... Mind that you can get in 5 minutes squat ( 2x per )! Squat heavy can be just as effective as 1 set of 20 8-12 per... Crucified…There is an exception for squats ( in my younger years, I mean anywhere from to! Does a little bit a everything hams I ’ ve found that training legs twice week! From: “ Joes Encyclopedia of Modern day Bodybuilding ” people should probably be doing the opposite rep.. Results ever to get the same goes for rear delt flyes, rope pushdowns, calf raises,,... Becoming more and more clear that you can grow very well, best results ever must admit, from. ( `` `` ) 160lbs x 15+8+4=27reps ( `` `` ) I love go! Range would work well for most muscle groups we 're talking about plow through your with. Be within this moderate intensity loading zone set/rep protocol perform certain exercises or rep ranges I typically use 3-4 of... That you can read more about that program here: lean muscle building program exercises. Workout even faster size across a variety of rep ranges this moderate intensity loading zone 1/...

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