Whatever you do, don’t take the bar off of your back for the full 5 minutes. HGR: 1-18 Recently i have gone to 10x10 with my 8RM… we’ll see how it goes. If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. What rep ranges have you found your legs grow best with. “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. My hams ahve grown though and i must admit, mostly from the lying(angled)leg curl! If I had to pick a single “best” rep range for building muscle, it would be 5-15. But in this workout, you’ll be alternating these exercises with supersets. 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. As one fitness author once stated. 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. The medium rep range (5-12) seems to be the most effective and efficient rep range to use. Not one rep range works. However, you don’t have to pick just one rep range. Lower reps made my ass and upper thighs large, but the quads over the knee grew very little. It is all well for most muscle groups, but not for calves. Lower rep ranges will make your butt and legs bigger 4. Basically, most people should probably be doing the opposite rep range of what they are currently doing. Hams I’ve always used the higher range of 3X10-12. When I say high reps, I mean anywhere from 12 to 20 reps per set. BSQ: 10-20 Keep the rep range in the same area, and just add volume to your workout. That said, the below guidelines can generally be used for athletes who have spen… Your legs, especially quads, have more slow-twitch muscle fibers which typically respond better to higher reps. 12 is the absolute minimum. Heavy squats will also naturally boost your testosterone. DL I like to do either 135lbs for sets of 15-20 for a whole body tie-in effect. I have great calves and i attribute it to 3 things, So yeah, it’s time for you to get excited! Use Higher Reps The rule of thumb for gaining size is to use a rep range of 8-12. 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. Do Exercises for the Quadriceps, Hamstrings, and Glutes. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. What is the Best Rep Range Overall? By Radu Antoniu | August 1, 2015 | 18 . Barbell Back Squat. 4X6,5X5,6X4,8X3 (alternating week to week). Best Rep Range for Muscle Growth – How heavy should you train? 1. Lower rep ranges cause injury or can damage joints 5. 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. 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. 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. A common misconception is you can perform certain exercises or rep ranges to increase your definition and visible muscle separation. For muscle growth it’s becoming more and more clear that you can grow very well in all rep ranges. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. 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… This simple technique develops both the size and shape of your legs, especially that teardrop in your quads. The higher reps seem to work best for most—even Ronnie Coleman, who is massive, advocates 10 to 12 reps for legs and shoulders. 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. this allows me to do high reps which ALWAYS works for me with calves, and also high weight too. 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.. I do believe in doing heavy squats, and you should, in fact, start your workout with these. SLD: 1-18 I have seen the best results in my vastum medialis (Teardrop) since raising my heels and going ATG. 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. All rep ranges work – for a time. 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. Core taining etc… but i love to go max effort on DL… regularly. Which isn’t to say that there aren’t valid and valuable reasons to work in other repetition ranges, mind you. Each week I either add some weight to the 5 reps or 15 reps, depending on how I feel. I have to agree with the past few posts in that the best stumulus is what you’re currently not doing. Thanks. This technique is based on the German Volume Training style. Do steroids affect the rep range for growth? Simply because you accumulate the most tension, fatigue and … In fact, when you’re done with this post, read my post: Training Legs Twice a Week: How to Build Bigger Legs. But it’s more so that they’re not stimulating the right muscle fibers in their legs. Do you do any specific exercises to bring out the muscle separation and definition in your legs? 12 reps at 101 tempo = 24 seconds TUT while 6 reps at 505 tempo = 60 seconds TUT. This is a great way to warm up those quads and get your blood pumping. (sorry compound crew…). The legs grew very well, best results ever. And at times I’ll go higher, like 25-30 reps. And in this post, I’m going to share why I do high reps for legs. As soon as I increased my rep ranges, I noticed a rounder, fuller look to my legs. However, I’ve found that training legs require a different approach. Lower rep ranges will make you less flexible 6. Powered by Discourse, best viewed with JavaScript enabled. I would think the aforementioned range would work well for hammys too though. More Than 15 Reps Capillary density increases with little Sarcoplasmic growth with rep ranges above 15. You can read more about that program here: Lean Muscle Building Program. Staying on one exercise for 10 sets will allow you to plow through your workout even faster. 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. It’s probably obvious that these are also high volume workouts. *This works as a great second leg workout for the week. But i am struggling with Hammies. Get ready! First of all, keep in mind that you CAN gain muscle with just about any rep range. I got stronger in the sense that I would move up in how much I could squat. I have had great results with 3 sets of back squats, 12RMx20, 10RMx16 8RMx12 Breathing sets. You may be wondering where the squats are. This is based on one of my programs that focuses on getting lean and strong. From there, it’s the basic extensions and curls, but not so basic with the extreme rep ranges. I experienced great results with squats, lunges, leg presses and leg … More specifically TUT, or TUL. 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. Take it for what it’s worth, Its worked so far for me, and each leg workout feels like I’ve drained myself. What rep ranges have you found your legs grow best with. That’s all you really need to worry about. Squats 3 sets of 5 reps with 315(for now) My quads grew like weeds when on a 30-rep squat (2x per week) cycle. Exercise 4: Lean-Away Dumbbell Lateral Raise Next, we’re going to move onto lateral raises to now prioritize the side delts. 2/ Training them with high high reps till i cannot stand on them. Now, I mix the two training philosophies. now i have stretchmarks on my quad running from my groin to the top of my knee haha. 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. In my younger years, I remember trying to squat heavy. Best Rep Range for Muscle Growth. Higher rep ranges get you more tone 7. Start with the first workout I gave you above called High Rep Leg Workout. 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. You’re also going to get 3 different leg workouts using high reps that you can try. 10-15 but it’s tension that grows muscles, not rep ranges, weights, or anything else[/quote]. They are an excellent … 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? I used with great success a rotating set/rep protocol. The other 15% can be made up of any other rep range. You’ll love this high rep leg workout if you’re short on time. In other words, different rep ranges caused very little difference in muscle growth. of bodybuilding and weight training, I’ve found that doing high reps for legs literary works like magic for building huge quads and hamstrings. 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). 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. Over my years (or I should say decades!) 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 love to do lots of legcurls and i am in the process of finding the correct place where i could do some GHR’s. Excerpt taken from: “Joes Encyclopedia of Modern Day Bodybuilding”. 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. 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. That's been proven many times. It needs pushing to the max is all…, Quads 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. Let’s clear the air on one thing. Lower rep ranges are only for bodybuilders and power lifters 3. Box squats/front squats. And think of the fact that you’re doing 100 reps for an exercise (10 x 10 for those mathematically challenged!). 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!) 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. Don’t get caught up in a perfect set/rep range. I think there’s no surprise that barbell squats are in here. Leg Workout Q and A- Exercises, Rep Ranges, Growth and Definition. And in this rep range goes up to 20 reps per set, like 25-30.! Valid and valuable reasons to work isolation movements in a perfect set/rep range a single “ ”... Nice additional hypertrophy gains are my typical recommendations for rep ranges of 10-15 only you! I encourage you to plow through these very well, best viewed with enabled! Through these 8RM… we ’ ll see how it goes Gauge will also help not... 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