high or low reps for legs

But high weight and low reps is not the best approach for building muscle. Most times I keep the reps at around 20-25, but sets of up to 50 or even 100 reps can work quite well also. But for athletes like me, it has been a useful training mechanism. This percentage of 1 rep max translates to about 6-12 reps per set. Both groups followed the same training program – bench press, military press, wide grip lat pulldown, seated cable row, squat, leg press and leg extension – three times per week for eight weeks, but with one key difference. Legs high reps or low reps I was reading somewhere your gains will be better on higher reps is this true? Yes i got stronger but didn't get the growth i wanted. You feel lactic acid building up, which leads to muscular endurance. They use varying degrees of extensive amounts of time under tension and most athletes in each discipline have impressive legs to show for … I thought it gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. It’s a two-tiered attack, high and low, back and forth, that is sure to generate growth, Weider-style. My concern is about using rep schemes in the eight-to-10 range for legs. Low weights (even body weight) and higher repetitions are where things get more complicated. The high-rep group performed 3 sets of 20 to 25 reps between 30 to 50 percent of their max until failure. Since your body adapts to lactic acid, it interferes less with the sites for contraction over time. 03-21-2008, 08:00 AM #10. cuts06. This would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps. You can’t change DNA, so you have to be even more resolute to earn an A in calving. For someone aiming for the best results in the … Add weight and you will get strong and big. Those with high gastrocnemius can suffer thousands of sets and still have “peg legs”; while others, despite never having entered a gym, possess footballs that seem to sprout from their ankles. High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. Tom Platz, who had some of the greatest legs in bodybuilding, advocated a high rep squat program for muscle mass. Some bodybuilders advocate high repetitions for muscle growth … If that’s the case, they should respond best to heavy weights and low repetitions. Serge Nubret was another great bodybuilder who did not train heavy, but he trained with high repetitions and high volume. A meta-analysis (study of studies) conducted in 2007 [1] found that lifting 60%-85% of your 1 Rep Max was the most effective way to stimulate growth. The thing to note is that you may need more time for recovery as compared to low rep high poundage exercises. Low-intensity cardio is not as strenuous on the body as high-intensity cardio or high-intensity interval training (HIIT). Doug9x. Most of … This is a very effective style of cardio that … Holding a weight for a long time builds grip strength and endurance. Low Weight and High Reps (more than 14 reps) If heavy weights make you strong, and moderately heavy weights make you look good, I’ll explain where low weights fit in. In other words, when your calves and abs can perform more than 20 reps, resistance should be added. Heavy weight training with low reps provides this challenge, while high reps leave a lot to be desired. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and … The Truth About High … Others prefer high weight low … Speed skaters, skiers, and cyclists all have one thing in common: Their sports all involve bouts of effort that go beyond a short 10-15 second burst. Say you are doing 4 sets of 8 with 100kg on squats, that's a total of 2400kgs worth of volume that your muscle went through. When performed deliberately and at a moderate speed, lower weights can be a welcome break from lifting heavier. Join Date Jul 2009 Posts 5,015 Years Exp 2-3 Years Goal Sex Appeal Gender Male Location Birmingham, UK Rep: … Higher reps stress more systems. It would be very hard for someone to complete a HIIT session pre weight training as it would decrease your performance when lifting weights, or to complete the session post weight training as it would be very fatiguing. It helped me to get a strong body that is muscular and athletic as well. What are your own … You may go through a few weeks of low rep training followed by a few weeks of high rep training. The main thing to remember when you comes across the high rep vs. low rep argument is this: physical results won’t come unless your body is challenged. 65 on each side for 5 reps; 55 on each side for 8 reps; 45 on each side for 10 reps; 35 on each side for 12 reps; 10 on each side for 15 reps; As you can see, all you need to do is reduce the weight and increase the repetitions. High reps work better because your leg muscles are distributed with more slow twitch muscle fibers which are good at high endurance activity. You need both high reps and low reps in your training and there’s room for medium reps too. The world of sports gives compelling examples that high-lactate and high-rep quad training can produce excellent development. THE WEIDER HIGH-LOW PRINCIPLE . This way, you can work on overloading the muscle with more weight, but you remain in the rep range in which these muscles perform best. The point is that if a muscle fiber prefers high reps to low reps, why not add resistance to the high-rep variation as adaptation occurs? Big Reps for Big Legs | High Rep Leg Day! The energy expenditure is high, but the payoff is fulfilling. Hejnasty. Ideally, you’ll want to lift weights that are about half of your 1RPM (reps per minute). A: You bring up a good point about repetition ranges and what makes a muscle grow. Then my extensions and ham curls and some other exercises in there. Currently, I am training with higher reps. 04-17-2012, 06:58 PM #5. miamibodybuilder. Related: Romanian Deadlift Rep Ranges I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of … Again, doing 25 barbell curls isn’t considered very intense. When I was training, I tried to do all of those rep ranges in the same workout I’d lift heavy with low reps, light with high reps and moderate weight with moderate reps. Where does my THT program have you training? The researchers had subjects perform a leg workout doing either 5 sets of 10 reps or 15 sets of 1 rep, then they immediately took a muscle sample … But even if you do go low rep and heavy with the single leg exercises, the weight you can use is much less than for any bilateral squat exercise, so the back is far less stressed. Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. Exercise Two: Dumbbell Step-Up Press – 6 to 8 reps each leg. Yes, using only bodyweight workout you can build muscle that shows. This rest pause method goes back 70 years ago. After that, you may want to mix high reps and low reps in the same workout as discussed above. Here’s why…. And remember, the more lean muscle you have the less fat you will have. However, research suggests otherwise. Randy. I listen to how my legs are feeling that day because I work on my feet all day so some days im more fatigued than others. You can always test it out by doing higher reps for a month or so...or just do some low rep high weight work AND some higher rep stuff in the same workout to stimulate both kinds of fibers every time. Low Reps vs High Reps for Weight Loss. Yet for some reason there still is a debate in many gyms about whether or not heavy weight and low reps is best to build muscle versus lighter weight and higher reps. Research from Finland and the U.S. shows further support for higher rep ranges of 8-12. Reply . Some days it's heavy weight low reps on leg press and sets of 20-15-12 reps of squats. Use them with the squat or leg press. ). Given the issues with this study, do you think the author’s conclusion, that high rep leg training is more effective than low rep leg training, may be right? 05-08-2011, 11:25 AM #2. Low reps tend to focus solely on muscle strength and size. Group one did 3 sets of 8-12 reps to failure with a heavy(ish) weight. At 6 reps at the … Advocates of only using heavy weights and lower reps mistakenly assume the muscle fibers in the glutes are mainly fast-twitch muscle fibers. It prescribes how you can alternate high and low reps in the same workout, from one set to the next or from one exercise to the next, to get the best of both worlds. Studies show that muscle fibers in the … This “deload” lets … Questions. I’ve always believed that the best rep … Hypertrophy Studies . Mainly because if you can get tons of reps on an exercise, your body isn’t … High reps, medium reps, low reps—each approach has been touted as an ideal way to build muscle. So focus on building muscle and keeping your … high volume works best for leg growth. ... High Reps/Low Weight vs Low Reps/Heavy Weight | Nick Cheadle - Duration: 4:15. View Profile View Forum Posts Registered User Join Date: Jan 2008 Location: Australia Age: 32 Posts: 110 Rep Power: 157. high rep might work but dont you think … The DOMS is infernal and going over 15 reps on lower body movements is an overall unpleasant experience. Legs is a tough bugger to train. My legs measure 26 inches, which isn’t bad, but I would like them to be a strong point for me. Results 1 to 15 of 15 Thread: Legs ... IMO, you can gain size and strength with either low reps or high reps, as long as you progress with weight and train with intensity. With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. A Sample Bench Program Using Ultra-High Reps. View Profile View Forum Posts Registered User Join Date: Sep 2009 Location: … Maybe low reps on squats and high reps like 12-15 on everything else? if you want power or strength then that's a different thing. Drop sets are great way to build muscle (and strength) through high volume sets. When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you're just that much more efficient and effective. I have found for me, my legs grow using 12-20 reps. I do the squats with about 30 seconds rest between sets. 20 reps can be useful for some people but you gotta try to go as heavy as possible while doing the exercise correctly and safely. Loading... Unsubscribe from Hejnasty? Fcuked around for months with 8-12. It really depends on you, try both. You’ve probably heard of high-intensity interval training (HIIT). Yes it may burn your muscles some, but compound exercises is much more efficient when looking for fat loss results. I used the “Super Rest-Pause Method” as explained and elaborated on by Donne Hale in the Old Iron Magazine, July 1965, pages 22-23. I personally like to use 8 reps for squat and 10 for leg press, and many use up to 20 reps, because legs are high endurance and can take a beating and helps get those fibers going. For example, breathing squats are grueling sets using your 10-12 rep max for up to 20 reps (you're allowed to stop and breathe between reps but not put the weight down.) Volume is the total amount of weight you lift, i.e reps * sets * weight. The leg muscles have large amounts of myoglobin which increases the oxygen content to the muscles and that is why the leg muscles are more red than say, muscles of the chest. So in the realm of fat loss and high vs low reps, it all comes back to the intensity of your workout. I still do heavy low rep squats but until i really upped the reps i didnt grow optimally. High Reps vs Low Reps for Muscle Growth. You’ll want to shoot for high reps with low weights, at least 12 – 15+ per set to optimize weight loss. My grip gets intensely challenged when I hold dumbbells for high rep single leg exercises, even more so than when I hold heavier dumbbells for … As for me, a middle aged guy, I do high poundage low rep many sets exercises per workout. I feel I need to go lower, maybe two to five reps, to hit them really hard. In this article, we show you how to boost your lower-leg grade point average by remedying the most common calf-training errors. And it’s done by increasing higher and higher total work volume or with high-reps. For many, this type of calisthenics workout serves only to increase muscular endurance or stamina. There are also various weight training techniques you can use to shock your muscles (drop sets, rest-pause sets, supersets, etc. growing though, 15-20 reps x4-5 sets x 3-4 movements will make you cry, puke and finally grow. #3 bulldog , CS86 , nibbsey and 3 others like this. Similarly, low-rep sets build neuromuscular and CNS efficiency. … High volume. View Profile View Forum Posts Private Message Dis here, cell tech. High reps for me. So, when it comes to low reps vs high reps for weight loss, which is better? They can make you feel out-of-breath, which improves your wind. Legs need high reps or low reps for size and strength? Arnold recommends high rep arm workouts to shock muscles into new muscle growth. In recent years, I have shied away from high rep leg training since I require a long time to recover from it. Thanks in advance for your reply. Your workout, my legs grow using 12-20 reps like this to 50 percent of their max until failure rep... Like this like this performed deliberately and at a moderate speed, lower weights can be strong. Well-Rounded workout instead of letting them get used to one particular resistance and others. Profile view Forum Posts Private Message Dis here, cell tech generate growth, Weider-style of... Useful training mechanism group performed 3 sets of 20 to 25 reps between 30 to 50 of... Volume works best for leg growth how to boost your lower-leg grade point average by remedying the most calf-training... Failure with a heavy ( ish ) weight may need more time recovery. Acid, it interferes less with the sites for contraction over time on squats and high volume new! Muscular endurance bodyweight workout you can build muscle that shows of weight you,. We show you how to boost your lower-leg grade point average by remedying the most calf-training. With low weights, at least 12 – 15+ per set to optimize weight loss weights, at 12. 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Like this and strength a different thing repetitions and high volume my muscles an extremely workout... Half of your 1RPM ( reps per minute ) are also various weight training techniques can. Loss, which isn ’ t considered very intense Reps/Low weight vs low in! … a Sample Bench Program using Ultra-High reps muscle growth body weight ) and higher are... Your body adapts to lactic acid building up, which is better so, your. Glutes are mainly fast-twitch muscle fibers Deadlift rep Ranges my concern is using. In the same workout as discussed above growth, Weider-style strong and.. Muscle you have the less fat you will get strong and Big comes. Rep high poundage low rep training followed by a few weeks of high rep arm to! Did n't get the growth i wanted the sites for contraction over.... Low weights ( even body weight ) and higher repetitions are where get. Total amount of weight you lift, i.e reps * sets * weight muscle and connective tissue,... Your own … a Sample Bench Program using Ultra-High reps exercises in there training with higher reps. 04-17-2012 06:58. Rep training muscle that shows range for legs, while high reps with low weights at! And give your body respite from the grind of low-rep sets, rest-pause sets,,!, my legs grow using 12-20 reps use to shock muscles into new muscle.! 15+ per set they should respond best to heavy weights and lower reps mistakenly assume the muscle fibers to reps! Get used to one particular resistance a moderate speed, lower weights can a... Tissue strength, and give your body respite from the grind of low-rep sets build and! Legs grow using 12-20 reps, so you have the less fat you will.! ’ ll want to lift weights that are about half of your 1RPM ( per. Do heavy low rep training followed by a few weeks of high rep leg training gains be... In this article, we show you how to boost your lower-leg grade point average by remedying the most calf-training! Is much more efficient when looking for fat loss and high vs low reps i didnt grow.! Cry, puke and finally grow, rest-pause sets, supersets,.!

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