High reps for legs

[Sunglasses]

I have adopted a principle for my leg training that is a philosophy that Big Cat used in his "ICE" program. This philosophy states that since we are on our legs so much and they are always being used from walking, to running, to climbing stairs they are always being worked. Therefore they are hard to stimulate and we must use high reps for our leg workout. Example:
Squats 4x18-315
Leg Extensions 4x18 160
Hamstring Curls 4x20-85(each leg)
Calves raises 4x20 315
Calf Machine 4x20 150
Does anyone agree or oppose this philosophy? I would appreciate some insight.

[BurgerPimp07]

Originally Posted by Sunglasses

I have adopted a principle for my leg training that is a philosophy that Big Cat used in his "ICE" program. This philosophy states that since we are on our legs so much and they are always being used from walking, to running, to climbing stairs they are always being worked. Therefore they are hard to stimulate and we must use high reps for our leg workout. Example:
Squats 4x18-315
Leg Extensions 4x18 160
Hamstring Curls 4x20-85(each leg)
Calves raises 4x20 315
Calf Machine 4x20 150
Does anyone agree or oppose this philosophy? I would appreciate some insight.

Link?

I don't know, if anything you should do very heavy weight, low reps imo. You figure you are using your legs all day when you walk, that is like hundreds of reps @ your bw. Just the way I look at it...

[thepijj]

i agree for calves..thats by far the best way to train them, but ive never had the same results training high reps for legs...alot of it depends on the person though i suppose

[maurer]

i know some guys who swear by 20 rep squats. personally i like to start with low weight and burn them with high reps and then move the weight up, go to low reps until they're cashed.

[drkzk]

For quads I only do 12 - 14.

Cavles: seated raise dropset from hell
1 x 20 145
1 x 20 120
1 x 20 95
1 x 20 70
1 x 20 35 (Very slow)
Then I limp to the waterfountain, and repeat 2 more times.

[Sunglasses]

Originally Posted by BurgerPimp07

Link?

Quads:
http://www.bodybuilding.com/fun/ice10.htm
Hamstrings and Calves:
http://www.bodybuilding.com/fun/ice10.htm

[outlaw98]

try milo sarcev superset technique for legs

[Grug]

Personally, with the exception of calve muscles (which require intense, repeated resistance training to stimulate growth in) I don't think that's true at all.

I'm use my legs more than most people (running 8-14kms several times a week) but still my legs have always responded well to heavy weights and moderate reps (6-8 per set).

Calves muscles are very tough and do require fairly high reps to stimulate growth, but I don't think the same is true of your quads and hamstrings.

[washboardabs]

Depends on how you're wired. You're born with a specific ratio of fibers unique to you, so it really depends.

I personally have developed well staying around 12 reps with as heavy weight as possible. I've done sets of squats with less than five reps, and ones with 20 reps, and I think somewhere in the middle works best for me.

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.

[cuts06]

high rep might work but dont you think that heavy weight would better.

[bradycassidy]

"everybody wants to be bodybuilder, but aint no body wanna lift no heavy ass weight" -ronnie coleman..

interperating this quote leads me to believe that heavy weight is key.

imo heavy weight is the way to go..

[drkzk]

heavy weight on a high enough volume...

[Carmex]

never really noticed much gain from legs with high reps but it can be a good every once in a while change

[AMillane7]

i really believe in switching up the heavy and high rep days

[covladjord]

I think high reps is best for legs to get the good burn and i also believe high reps will make the legs more ripped and better condition. Besides, going too heavy on your legs may seem good now but you have to bear in mind that you will need them in the future and heavy leg training stresses knee joints...

[Ascendancy]

http://www.t-nation.com/article/body..._oak_leg_blast

[joker54]

Originally Posted by AMillane7

i really believe in switching up the heavy and high rep days

I totally agree with you. Ive been strength training for the last 13 months and even though its for strength we do alot of low reps when it gets close to maxing week but before that, we do alot of low reps for conditioning and building of the muscle. So its always good to switch it up in my opinion.