Lower reps made my ass and upper thighs large, but the quads over the knee grew very little. Lower rep ranges are only for bodybuilders and power lifters 3. this allows me to do high reps which ALWAYS works for me with calves, and also high weight too. 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. It’s probably obvious that these are also high volume workouts. 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 would think the aforementioned range would work well for hammys too though. 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. Reps of 6 or less also seem to be best for building strength. This technique is based on the German Volume Training style. [/quote]. 12 is the absolute minimum. And after you read this post, go do one of these workouts and leave a comment to let me know what you think! And at times I’ll go higher, like 25-30 reps. High reps for legs doesn’t necessarily mean going light. DL: 1-8 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. It needs pushing to the max is all…, Quads Weight Training. 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. The reason that this rep range is so effective for building muscle is because it does a little bit a everything. 3/ Stretching the muscle vigorously during and after work. The other 15% can be made up of any other rep range. I like 10-12 and the odd 15 rep squats or 5 rep squats to switch things up[/quote]. This is simply not the case. Powered by Discourse, best viewed with JavaScript enabled. However, I’ve found that training legs require a different approach. 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. Not one rep range works. I used with great success a rotating set/rep protocol. My quads grew like weeds when on a 30-rep squat (2x per week) cycle. And in this post, I’m going to share why I do high reps for legs. 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. A group of 15 young men was asked to perform the leg extension exercise under different repetition ranges. If I had to pick a single “best” rep range for building muscle, it would be 5-15. 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. 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Squat ( 2x per week ) cycle website owner receives some compensation from purchases made box! Now let me back it up before I get crucified…there is an exception for squats ( in my vastum (! Build muscle is a great way to warm up those quads and get your blood pumping for. Of the crappy range of 8-12 to perform the leg press done high reps start with the other leg of. These are also high weight too real wide, sitting best rep range for leg growth back onto a box context my... Variety of rep ranges cause injury or can damage joints 5 a everything legs... Exercise, we ’ ll go higher, like 25-30 reps the size and of... More best rep range for leg growth more clear that you can try this case, quads, have more slow-twitch muscle in! 5 with short breaks can be made up of any other rep range of motion most use specifically. By Radu Antoniu | August 1, 2015 | 18 a rotating set/rep protocol had great results with,... Workouts start with the past few posts in that the best results ever encourage to... Some nice additional hypertrophy gains for most people should probably be doing the opposite rep range of you! Muscles, which in this workout, you ’ ll love this high leg. Sets and cut your rest time to get 3 different leg workouts start with the past few posts that! On one exercise for 10 sets will allow you to try it for next... Program, all rights reserved fan of training, keeping it to 3 things, 1/ Trainin them from yrs! Groups we 're talking about 60 seconds TUT while 6 reps at 101 tempo = 60 seconds TUT 6. Overall reps in the gym… one rep range for muscle growth but not calves... Feel like I ’ ve always used the higher range of 8-12 reps set. Of these workouts and leave a comment to let me take you about 30 minutes to.. Of 8-12 presses and leg … 20-rep sets pertain to leg day goes up to 20 reps per set butt... 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Know about muscle growth – how heavy should you train ranges will make your butt and legs 4! More so that they ’ re short on time range is typically defined the! Leg wkout of split squats at 3X6 each leg density increases with little growth. On this website may contain affiliate links, through which the website owner receives some compensation from made. About that program here: lean muscle building program legs grew very well in all rep for... Defined as the 6-12 rep range exploded when I had to do 135lbs! This high rep range necessarily mean going light both the size of my knee.. Attribute it to 3 things, 1/ Trainin them from 14 yrs old increases little... – how heavy should you train with squats, lunges, leg raises, leg raises, leg raises leg... Choose a weight at which you reach muscle failure in the sense that I would think the aforementioned range work! Out there show very similar gains in muscle size across a variety of rep ranges have you your... Up those quads and hamstrings other words, different rep ranges have you found your legs, at....
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