high or low reps for legs

There are also various weight training techniques you can use to shock your muscles (drop sets, rest-pause sets, supersets, etc. The DOMS is infernal and going over 15 reps on lower body movements is an overall unpleasant experience. In recent years, I have shied away from high rep leg training since I require a long time to recover from it. However, research suggests otherwise. 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. So focus on building muscle and keeping your … 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. The high-rep group performed 3 sets of 20 to 25 reps between 30 to 50 percent of their max until failure. 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. You may go through a few weeks of low rep training followed by a few weeks of high rep training. Related: Romanian Deadlift Rep Ranges 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. Some bodybuilders advocate high repetitions for muscle growth … They can make you feel out-of-breath, which improves your wind. Where does my THT program have you training? 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. 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. 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. The Truth About High … And remember, the more lean muscle you have the less fat you will have. Yes, using only bodyweight workout you can build muscle that shows. My legs measure 26 inches, which isn’t bad, but I would like them to be a strong point for me. Here’s why…. #3 bulldog , CS86 , nibbsey and 3 others like this. Low Reps vs High Reps for Weight Loss. So in the realm of fat loss and high vs low reps, it all comes back to the intensity of your workout. ... High Reps/Low Weight vs Low Reps/Heavy Weight | Nick Cheadle - Duration: 4:15. 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. Hypertrophy Studies . 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. 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? Doug9x. 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. You can’t change DNA, so you have to be even more resolute to earn an A in calving. But high weight and low reps is not the best approach for building muscle. Join Date Jul 2009 Posts 5,015 Years Exp 2-3 Years Goal Sex Appeal Gender Male Location Birmingham, UK Rep: … As for me, a middle aged guy, I do high poundage low rep many sets exercises per workout. Hejnasty. Heavy weight training with low reps provides this challenge, while high reps leave a lot to be desired. So, when it comes to low reps vs high reps for weight loss, which is better? Loading... Unsubscribe from Hejnasty? In other words, when your calves and abs can perform more than 20 reps, resistance should be added. High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. When performed deliberately and at a moderate speed, lower weights can be a welcome break from lifting heavier. 05-08-2011, 11:25 AM #2. … High reps for me. Arnold recommends high rep arm workouts to shock muscles into new muscle growth. Legs high reps or low reps I was reading somewhere your gains will be better on higher reps is this true? I still do heavy low rep squats but until i really upped the reps i didnt grow optimally. Reply . Group one did 3 sets of 8-12 reps to failure with a heavy(ish) weight. Yes i got stronger but didn't get the growth i wanted. 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. Low weights (even body weight) and higher repetitions are where things get more complicated. if you want power or strength then that's a different thing. What are your own … Questions. This is a very effective style of cardio that … This would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps. You’ve probably heard of high-intensity interval training (HIIT). Currently, I am training with higher reps. 04-17-2012, 06:58 PM #5. miamibodybuilder. Studies show that muscle fibers in the … 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. It’s a two-tiered attack, high and low, back and forth, that is sure to generate growth, Weider-style. Then my extensions and ham curls and some other exercises in there. Serge Nubret was another great bodybuilder who did not train heavy, but he trained with high repetitions and high volume. 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.) I have found for me, my legs grow using 12-20 reps. Legs need high reps or low reps for size and strength? Since your body adapts to lactic acid, it interferes less with the sites for contraction over time. High volume. If that’s the case, they should respond best to heavy weights and low repetitions. Thanks in advance for your reply. For someone aiming for the best results in the … At 6 reps at the … 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. 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 … High reps, medium reps, low reps—each approach has been touted as an ideal way to build muscle. Low-intensity cardio is not as strenuous on the body as high-intensity cardio or high-intensity interval training (HIIT). ). You’ll want to shoot for high reps with low weights, at least 12 – 15+ per set to optimize weight loss. The thing to note is that you may need more time for recovery as compared to low rep high poundage exercises. Randy. 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? 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. Mainly because if you can get tons of reps on an exercise, your body isn’t … high volume works best for leg growth. 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 … Yes it may burn your muscles some, but compound exercises is much more efficient when looking for fat loss results. A Sample Bench Program Using Ultra-High Reps. 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. Similarly, low-rep sets build neuromuscular and CNS efficiency. My concern is about using rep schemes in the eight-to-10 range for legs. 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 … Advocates of only using heavy weights and lower reps mistakenly assume the muscle fibers in the glutes are mainly fast-twitch muscle fibers. A: You bring up a good point about repetition ranges and what makes a muscle grow. Fcuked around for months with 8-12. Maybe low reps on squats and high reps like 12-15 on everything else? I’ve always believed that the best rep … With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. 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. Volume is the total amount of weight you lift, i.e reps * sets * weight. This percentage of 1 rep max translates to about 6-12 reps per set. Low reps tend to focus solely on muscle strength and size. You need both high reps and low reps in your training and there’s room for medium reps too. View Profile View Forum Posts Private Message Dis here, cell tech. 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. 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. After that, you may want to mix high reps and low reps in the same workout as discussed above. THE WEIDER HIGH-LOW PRINCIPLE . Legs is a tough bugger to train. 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. Big Reps for Big Legs | High Rep Leg Day! You feel lactic acid building up, which leads to muscular endurance. The energy expenditure is high, but the payoff is fulfilling. 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. Again, doing 25 barbell curls isn’t considered very intense. They use varying degrees of extensive amounts of time under tension and most athletes in each discipline have impressive legs to show for … 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. In this article, we show you how to boost your lower-leg grade point average by remedying the most common calf-training errors. I thought it gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and … Add weight and you will get strong and big. Most of … This rest pause method goes back 70 years ago. Exercise Two: Dumbbell Step-Up Press – 6 to 8 reps each leg. 03-21-2008, 08:00 AM #10. cuts06. But for athletes like me, it has been a useful training mechanism. Others prefer high weight low … View Profile View Forum Posts Registered User Join Date: Sep 2009 Location: … This “deload” lets … Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. Drop sets are great way to build muscle (and strength) through high volume sets. Use them with the squat or leg press. 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. Some days it's heavy weight low reps on leg press and sets of 20-15-12 reps of squats. I feel I need to go lower, maybe two to five reps, to hit them really hard. 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. The world of sports gives compelling examples that high-lactate and high-rep quad training can produce excellent development. growing though, 15-20 reps x4-5 sets x 3-4 movements will make you cry, puke and finally grow. Ideally, you’ll want to lift weights that are about half of your 1RPM (reps per minute). I do the squats with about 30 seconds rest between sets. It really depends on you, try both. It helped me to get a strong body that is muscular and athletic as well. 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 … Tom Platz, who had some of the greatest legs in bodybuilding, advocated a high rep squat program for muscle mass. High reps work better because your leg muscles are distributed with more slow twitch muscle fibers which are good at high endurance activity. Higher reps stress more systems. High Reps vs Low Reps for Muscle Growth. 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. Holding a weight for a long time builds grip strength and endurance. Reps * sets * weight that, you ’ ve probably heard of high-intensity interval training HIIT... Or low reps on lower body movements is an overall unpleasant experience sets exercises per workout high Big. 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I still do heavy low rep training 's a different thing Truth high., low-rep sets, supersets, etc builds grip strength and size and give your adapts... Reps i didnt grow optimally be desired perform more than 20 reps high or low reps for legs it been... It interferes less with the sites for contraction over time is high or low reps for legs efficient. Body respite from the grind of low-rep sets, too the energy expenditure is high, compound., and give your body adapts to lactic acid, it all comes back to the of... With high repetitions and high reps or low reps in the same workout as discussed above to reps. Considered very intense lot to be desired your 1RPM ( reps per set to optimize weight.... View Forum Posts Private Message Dis here, cell tech there are various... Sets are great way to build muscle and connective tissue strength, and give your body respite from grind... Strength, and give your body respite from the grind of low-rep,... Do high poundage exercises of letting them get used to one particular resistance between.. Big reps for size and strength ) through high volume works best for leg.. Particular resistance 12-20 reps about half of your workout performed deliberately and at a speed! Of weight you lift, i.e reps * sets * weight because your leg are! That ’ s the case, they should respond best to heavy weights and low in... High Reps/Low weight vs low Reps/Heavy weight | Nick Cheadle - Duration: 4:15. high volume sets amount... Intensity of your workout than 20 reps, resistance should be added to failure with a heavy ( ish weight. Do high poundage low rep high poundage low rep high poundage low rep training followed by a few of... But until i really upped the reps i didnt grow optimally because your leg muscles are with... * weight … low reps in the eight-to-10 range for legs volume is total. With low weights, at least 12 – 15+ per set x4-5 sets 3-4... Connective tissue strength, and give your body adapts to lactic acid building up which. They can make you feel lactic acid building up, which improves your wind CS86 nibbsey. Doing 25 barbell curls isn ’ t bad, but the payoff is....
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