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High Reps for Legs?

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Red_Alert
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2011/03/20 19:36:58 (permalink)

High Reps for Legs?

Any had any luck using higher reps to grow legs?
 
Thinking 15+ reps for a few sets.

Really hate doing 8-10 reps.

"I believe in taking care of myself" - Patrick Bateman
  
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    CitizenKane
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    Re:High Reps for Legs? 2011/03/20 19:49:27 (permalink)
    I would've called 8-10 reps high reps! :D
     
    Personally I've found the best growth from heavy squatting, ie. sets of around 5 reps or so. Possibly throw in some high-ish rep hack squats or leg press or something like that to finish off (if I was doing a body part split) but primarily lower rep stuff.
     
    I used to squat in a higher rep range but it didn't do much for me, all I found it did was make me tired, my cardiovascular fitness fails way before my muscles do! Some people swear by it though. I think at the end of the day if you are increasing your strength on things like squatting and deadlifting within any given rep range then you will be growing.

    "Be adequate"
     
    #2
    kaldog
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    Re:High Reps for Legs? 2011/03/20 20:16:55 (permalink)
    currently doin about 10 reps of 3 on squats and leg presses aiming between 12-15 but generally to failure
     
    not sure how effective it is yet, but im hoping it fulfills my goals of giving a good blend of strength and hypertrophy

    Current goals: get back in the game
     
    #3
    wraith
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    Re:High Reps for Legs? 2011/03/20 21:06:02 (permalink)
    I recommend doing a wider variety of rep ranges for optimal growth.
    I train all muscle groups in low and higher rep range. As for legs, due to their specific fiber make-up, they respond to higher reps very well, especially quads.
     
    if u're biomechanically a good squatter (not tall, short legs, short torso), then go with heavy squats and some hypertrophy work from 15 up to 40 reps on machines (hack squats, leg presses, extensions). If u're tall (like me), then do heavy and high rep work solely on machines (but keep some variety) .
     
    I noticed some time ago, that my legs grow most, if I train them at least once every 4-5 days or twice weekly, having one session a heavy one (5-10 rep range with rest-pause method) and the other a high rep session (more of a pump style, 20-50 reps, clusters, supersets)
    this way, i can progress linearly in strength and endurance for a longer period + the high rep session is a lot more friendly to your joints
     
     
     
    #4
    danchubbz
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    Re:High Reps for Legs? 2011/03/21 08:41:52 (permalink)
    wraith

    I recommend doing a wider variety of rep ranges for optimal growth.
    I train all muscle groups in low and higher rep range. As for legs, due to their specific fiber make-up, they respond to higher reps very well, especially quads.

    if u're biomechanically a good squatter (not tall, short legs, short torso), then go with heavy squats and some hypertrophy work from 15 up to 40 reps on machines (hack squats, leg presses, extensions). If u're tall (like me), then do heavy and high rep work solely on machines (but keep some variety) .

    I noticed some time ago, that my legs grow most, if I train them at least once every 4-5 days or twice weekly, having one session a heavy one (5-10 rep range with rest-pause method) and the other a high rep session (more of a pump style, 20-50 reps, clusters, supersets)
    this way, i can progress linearly in strength and endurance for a longer period + the high rep session is a lot more friendly to your joints


    Must whole heartidly DISAGREE with you there mate.
     
    Free weights and compound exercises such as squat and deadlift variations should be your key exercises.


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    1ManRiot
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    Re:High Reps for Legs? 2011/03/21 09:01:39 (permalink)
    I hate high-reps, prefer 5x5 or something!
     
    I've had good growth from hitting my legs 3-4 times a week, using the 'Mass Made Simple' by Dan John approach combined with Wendlers 5-3-1, but that wasn't particularly high rep squats.

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    #6
    theiopener
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    Re:High Reps for Legs? 2011/03/21 09:38:43 (permalink)
    20 rep squats are great for mass.You only do one set of them. You basally take your 10 rep max and do 20 with it. Rest & Pause, whatever gets you through it. You dont rack the bar till youre done.
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    jack5r
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    Re:High Reps for Legs? 2011/03/21 10:09:34 (permalink)
    I did 20 rep squats with 100kg once.
     
    It was cardio lol.

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #8
    danchubbz
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    Re:High Reps for Legs? 2011/03/21 12:34:13 (permalink)
    1ManRiot

    I hate high-reps, prefer 5x5 or something!

    I've had good growth from hitting my legs 3-4 times a week, using the 'Mass Made Simple' by Dan John approach combined with Wendlers 5-3-1, but that wasn't particularly high rep squats.
     

    Hi mate, just had a look at MMS by D John, seems pretty good just a bit unclear on the high rep back squat numbers.
    It says do 20 x 15 rep sets and 25 x 20 rep sets ........surely that's not right!
     
    Here's the link if anyone else is interested
     
    http://www.t-nation.com/free_online_article/sports_body_training_performance/mass_made_simple
    post edited by danchubbz - 2011/03/21 12:38:42
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    Joeschop
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    Re:High Reps for Legs? 2011/03/21 14:35:42 (permalink)
    I'm interested in this as well - I have a bulging disc in my back and have lost a fair bit of leg size through lack of training.  Still can't train full ROM (i.e. not to parallel as my hammies are tight due to nerve irritation and this 'tucks' my pelvis) but if I can do a set or 2 of brutal 20s and get similar results, that might be much better for my back recovery.
    #10
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