Your squat rep range.

mcsdan


I mix the reps up in like a pyramid e.g.

1x20
1x12
1x8
1x6
1x4
1x10
1x10
1x20

8 Sets in total.

The first 2 sets (20 and 12 reps) are effectively a warm up and could do more reps with the weight used. The sets of 8 and 6 work up towards the set of 4 reps.  That is my heaviest set . These 3 sets (8,6,4) are with weights that I get the last rep but wouldn't get another rep.

The last sets of 1x10 are at a lower weight (normally the weight I used for the beginning 1x12)  and finally the 1x20 is a pump set.

All the sets with the exception of the first 2 are hard.

Looks pretty good. Might try it myself. Do you think it could be used for bench press as well?

oxon lad

if i was to do squats followed by leg press in a session would you advise on hitting the stated rep range on each exercise or between the 2 of them?

also other than doing a 1 rep max is there a way of working it out from a higher rep range?

You could go for higher reps on the leg press so maybe

5x5 for squats and
3x12 or even more for the leg press,

As for 1rm's it is all down to technique. There are calculators that will give you a very rough guide and that is a place to start but it's about experience. Generally staying about 70% means 12 reps and less as the absolute max in a set.

You will see trainees use larger sets (20 rep squats and 30-50 rep leg presses) BUT REMEMBER, there are gaps/pauses in these sets so they are broken up. Also remember all the above is in the context of total volume and frequency of training.

above all, keep it simple, use mostly compound movements, train movements with decent form, bust your ass, eat well and enjoy it.

Probably worth noting that Pete trains for strength not size.

Apologies if covered already - haven't read the whole thread.

I know it sounds silly but i squat not because i want bigger legs but so i hope it helps rest of my training. Plus its fun.

This weeks squats were 2x12,1x9, with increasing weight each time.
Dont really know why but been trainng around the 3x12 area on all exercises since starting back training 5 months ago

Rodge.

yannyboy

mcsdan


I mix the reps up in like a pyramid e.g.

1x20
1x12
1x8
1x6
1x4
1x10
1x10
1x20

8 Sets in total.

The first 2 sets (20 and 12 reps) are effectively a warm up and could do more reps with the weight used. The sets of 8 and 6 work up towards the set of 4 reps.  That is my heaviest set . These 3 sets (8,6,4) are with weights that I get the last rep but wouldn't get another rep.

The last sets of 1x10 are at a lower weight (normally the weight I used for the beginning 1x12)  and finally the 1x20 is a pump set.

All the sets with the exception of the first 2 are hard.

Looks pretty good. Might try it myself. Do you think it could be used for bench press as well?

Don't find it works as well with those rep ranges with benches but slightly different reps I sometimes use for incline benches are

12,8,6,4,10,10,12

Again same logic.  I normally do 2-3 exercises for chest 3 sets each but every so often I just do incline bench presses with those rep ranges esp if pushed for time.

Give it a go.

I have done

5x5
3x5
1x20
4x15
3x8-12

It will depend on what else I'm doing that day and indeed other days during the whole programme.

I train between about 5-15 reps, I vary it my workouts, I always go to failure and beyond though on my working sets! Good fun! :)

never go above four, same principles as pete, will only do squats and add in good mornings later in the week...

15's-20's

ass right down to the floor

I do almost full squats and don't do more than 10 reps but usually between 5 and 8.

What range do you squat in and how many sets. Are they full,parallel or partial and which do you find most suitable for growth? I mix mine up but I am currently full squatting at 15 reps for 3 sets.

 
 
20 reps squits are are the best for size but do them every 2 weeks

Fat Pete

yannyboy
 
So you have one workout completely devoted to squats. What other leg exercises do you do and when?

 
I only do squats. If you plan to compete as a bodybuilder you should look to add others, especially calves.
If you don't why bother.
Everyone would benefit from this type of work. You don't have to live on it, but every now and then would be good.Twice a year say. It's hard though. Be prepared for that. Pitch your weights a tad low to start with so you get used to the relentless grind of it.
The second time you do it, you start again from where you left off last time.

I wish someone told me this 5 years ago......
 
 I think everyone should listen to this advice! And drewky's bit on rep ranges complements it to give you your entire leg programme for life!
 
Oh but someone should mention deads, and stiff legged for your hams. Oh and also front squats.

small boy


20 reps squits are are the best for size but do them every 2 weeks

Or every week.
Or twice a week.
Or even three times a week.

Really does depend on what else you're doing and your own work tolerance.

20 rep squats or breathing squarts? Big difference :)

Mind you both are unpleasant and too much like CV for my!

I did do one set of 20 squats last year.. but I gave up at 15 lol

20 reps squits are are the best for size

I get these after too much guinness

Nothing useful to add - my squats are rubbish atm.

Fat Pete

yannyboy
 
So you have one workout completely devoted to squats. What other leg exercises do you do and when?
Also I am training for size mainly so do you think this sort of squat workout would benefit me. I normally aim for 8-10 reps on upper body and 10-12 reps for legs.

 
I only do squats. If you plan to compete as a bodybuilder you should look to add others, especially calves.
If you don't why bother.
Everyone would benefit from this type of work. You don't have to live on it, but every now and then would be good.Twice a year say. It's hard though. Be prepared for that. Pitch your weights a tad low to start with so you get used to the relentless grind of it.
The second time you do it, you start again from where you left off last time.

Pete,  I like to do lower rep lifts more than higher but as I am more geared to size than strength I often work above 6 reps. As you said though it would be a benefit for anybody to add this kind of routine maybe once or twice a year.

I would be interested in following a routine like this for maybe 4 weeks every 6 months, how would you structure a weekly routine?? One compound for each muscle group using the rep range you have listed for squats??

Cheers

i wouldn't be scared of going into the higher rep ranges, since primarily the legs function as a body part is supporting us all day. But mixing it up with lower reps aint a bad idea either, just make sure your legs are parrallel to the ground, otherwise your gonna screw your knees like i've done in the past