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  1. #1
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Leg training: High or Low reps?

    What has given you the most success in terms of mass gains?

    A: 2-5 reps powerlifter type rutines with heavy weight?
    B: 8-12 reps bodybuilding style with moderate to heavy weights?
    C: 15-20+ reps Tom Platz style leg workouts?

    What have you done to bring up lagging quads?

    I've always done a mix of everything but for the most part I've done largely 8-12 reps in the squat and leg press. Initially my quads grew a lot but I don't feel they have grown much at all in the last year or so. My stregth levels have increased dramatically. Stronger legs should lead to bigger legs but thats not whats happend to me.

    Another thing, I almost never, ever ache after doing squats in the 4-12 reps range. It doesn't matter how hard I train, the next day... nothing. When I squat with higher reps however my quads hurt a lot for up to 3 days after. Could it be then that my legs react better to high rep squats and presses?
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  2. #2
    nevigsawkufelgnisaton in10city's Avatar
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    As I'm sure you already know, your muscle fiber makeup will direct you towards the optimal rep range and TUT.

    I've had the best results with extended TUT and drop sets - which would bring my rep count up to the "C" type. Partials and x-reps have also been quite helpful in breaking the CNS barrier.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  3. #3
    Registered User dsharp9000's Avatar
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    both high and low reps are effective as your body adapts to whatever you are doing; so after a month of low reps; go for a month of high reps; changing things up always works well; following a single rep scheme for to a long of a time will usually end in a sticking point.
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  4. #4
    Like a fiddle -Ironside-'s Avatar
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    Strength is not size.
    Change up your routine drastically for a few weeks, sounds like you've fallen into a platue.
    What's your rest time between each set?
    Try doing a solid hypertrophy workout, 8-12 (10ish pref) moderate weight, with about a 40 second break inbetween. Hypertrophy rest time is generally 30-90, I use 40 and every few sets ill take a minute if I need it.
    You don't look like you're affraid of some hard work, give it a shot and see how it works for you/
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  5. #5
    Bulk it and HULK it hulkinout's Avatar
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    My personal preference is 6-10 reps for mass/strength on compound exercises, then a series of 2 gradually lighter backoff sets in the 12-20 range to get my legs engorged with blood. On isolation exercises, I'll do the 6-10 rep range, but usually as a drop-set (2-3 drops), so my total rep count on those will probably be around 15.
    Keep on hulkin'.

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  6. #6
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by -Ironside- View Post
    Strength is not size.
    Change up your routine drastically for a few weeks, sounds like you've fallen into a platue.
    What's your rest time between each set?
    Try doing a solid hypertrophy workout, 8-12 (10ish pref) moderate weight, with about a 40 second break inbetween. Hypertrophy rest time is generally 30-90, I use 40 and every few sets ill take a minute if I need it.
    You don't look like you're affraid of some hard work, give it a shot and see how it works for you/
    Rest time between sets is 2-3 minutes when I go as heavy as pos for 6-10 reps. Any higher than that and I generally take 1-1.5 minutes rest. I've tried just about everything but still very little gains. Not to ring my own bell or anything but I train as hard and as intensly as anyone, but still the legs don't grow. The upper body on the other hand seems to be growing quite well now. I dont think that diet is a problem either as I'm clean bulking on around 5000 kcals per day. If there is one thing I'm not afraid of its hard work in the gym.
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  7. #7
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by dsharp9000 View Post
    both high and low reps are effective as your body adapts to whatever you are doing; so after a month of low reps; go for a month of high reps; changing things up always works well; following a single rep scheme for to a long of a time will usually end in a sticking point.
    Yeah I'm agree completely. Its just strange that I'm getting stronger and stronger in the 8-12 rep range but there just doesnt seem to be any size with the strength gains.
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  8. #8
    nevigsawkufelgnisaton in10city's Avatar
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    Originally Posted by steve_boutcher View Post
    Yeah I'm agree completely. Its just strange that I'm getting stronger and stronger in the 8-12 rep range but there just doesnt seem to be any size with the strength gains.
    There is always extreme stretching as an adjunct.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  9. #9
    Registered User Wayneizgod's Avatar
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    I've got some great gains from doing 10 heavy reps..for just about every exercise

    and I also superset alot for legs so im sure that helped a ton
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  10. #10
    Like a fiddle -Ironside-'s Avatar
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    Smile

    Originally Posted by steve_boutcher View Post
    Rest time between sets is 2-3 minutes when I go as heavy as pos for 6-10 reps.
    Rest time is too long for 6-10 reps. That rest time should be used when lifting less than 6 reps max.
    6-10 reps is in the hypertrophy range, hypertrophy time is 30-90 seconds.
    Try doing the 6-10 or better yet, 8-10 with 40 sec rest time. You'll have to lower your weight drastically when doing proper hypertrophy so don't get discouraged when your crapping out and lowering the weight.
    Give it a shot.
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  11. #11
    Banned ThatArmyKid's Avatar
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    A mix of 1-5 and 8-12 has giving me good results
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  12. #12
    Registered User Definitelynotme's Avatar
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    i like to do heavy squats, about 7 reps.

    all other leg exercises over 10 reps
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  13. #13
    A New Level leblanc's Avatar
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    I usually work in the 13-15 rep range for legs.

    barbell front squats (four sets)
    leg press (three sets)
    dumbell lunges (three sets)
    two different machines for my hamstrings (three sets supersetted)
    stiff legged dumbell dead lifts (three sets)
    bodyweight squats (usually 50 then a ten second break then 20 more, three times with 10 second breaks in between).

    The problem is my legs don't seem to be growing. I'm not sure why because I work them out hard and they are usually sore for around four days after.
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  14. #14
    Registered User libertino85's Avatar
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    I'm in the middle of trying the 20 Rep Squat program because I have the skinniest legs in the gym.

    Have you tried/completed that program?

    Has anyone had any success with that workout program?
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  15. #15
    III% Hola Bola's Avatar
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    I use a mix of all 3... I prefer higher reps though.
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  16. #16
    Registered User labradarep's Avatar
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    Wink

    Start thinking outside the box and start listening to your body. Sounds like you have been following standard practices with good gains in strength. Start experimenting with High rep work (25 - 50 reps) & incomplete rest periods. Get out of your comfort zone. Get that huge pump & Lactic acid build up.

    You will be pleasantly suprised. (Look at Hola Bola's quads. I bet he does a ton of high rep work)
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  17. #17
    A New Level leblanc's Avatar
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    Originally Posted by Hola Bola View Post
    I use a mix of all 3... I prefer higher reps though.
    Well whatever your doing it's working dude. Awesome leg development.
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  18. #18
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by labradarep View Post
    Start thinking outside the box and start listening to your body. Sounds like you have been following standard practices with good gains in strength. Start experimenting with High rep work (25 - 50 reps) & incomplete rest periods. Get out of your comfort zone. Get that huge pump & Lactic acid build up.

    You will be pleasantly suprised. (Look at Hola Bola's quads. I bet he does a ton of high rep work)
    I have also felt that for muscle growth, the pump, burn and DOMS are all important. Would you agree with that? Since the legs are such large muscles it would make sense to gorge them full of blood and go for a big pump.
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  19. #19
    Registered User lukew55's Avatar
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    for me i keep it ~12reps for squats (limited by my resp. system), then go high like ~20reps for leg press and extensions
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  20. #20
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by lukew55 View Post
    for me i keep it ~12reps for squats (limited by my resp. system), then go high like ~20reps for leg press and extensions
    Yeah, in my first year or so of doing squats I worked at around 10-12 reps on deep squats and the quads loved it, they grew and I gained a significant amount of LBM. Now, 2 years later anything less than 15 reps doesnt seem to have any effect what so ever on mass gains. When I go heavy for say 6 reps, yes it is hard as hell because I can use much more weight, same for 10 reps, but I get zero pump and the next day it feels like I havent squatted at all. Seeing as on higher reps I get an awesome pump (15+ reps) and my quads feel like they have been tortured the next day I'm gonna hazard a guess that the higher reps are having more of an effect on me.
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  21. #21
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by Hola Bola View Post
    I use a mix of all 3... I prefer higher reps though.
    Hi man, awesome quad development. May I ask if you are natural? I apologize if its a dumb question, its just your quads look like they come from another planet or something hehe.
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  22. #22
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by Definitelynotme View Post
    i like to do heavy squats, about 7 reps.

    all other leg exercises over 10 reps
    Would you say you have gotten good mass development from only 7 reps or more strength gains?
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  23. #23
    KNEES GO PAST TOES GoJu's Avatar
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    Originally Posted by steve_boutcher View Post
    Would you say you have gotten good mass development from only 7 reps or more strength gains?
    I'm not a bodybuilder, but most of my squats are the form used by bbers and I've gotten good leg development from anywhere from 3-10 reps, something that could work is working up to a heavy low rep set, then start lowering the weight and do more reps, you know do a heavy five, take weight off, do an 8, take weight off, do a 10.
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  24. #24
    Strength Enthusiast Retardo-pex's Avatar
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    If you aren't responding from getting stronger in the 4-12 range, try getting stronger in the 13-20 range for a while, or focus on 4 sets of 12 with minimal rest or anything other then what you are currently doing.
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  25. #25
    Dr. Animal, OD, Natty Pro The_Animal11's Avatar
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    i feel like my gains have been best so far by using a heavy day and a light day. On my heavy day i'll do squats for 4-10 reps and then on my light day I go as high as 45-50 in one set on the smith. If you wanna stun your muscles into a little bit of quick growth, i suggest the really high rep smith squats. On my light days I started doing those with 30 rep extensions and seated and lying curls and my thighs pretty much exploded.
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  26. #26
    <3 Tea Zensuji's Avatar
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    For me 6-20 has worked best.
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  27. #27
    100% Natural Bodybuilder SB100%Natural's Avatar
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    Originally Posted by The_Animal11 View Post
    i feel like my gains have been best so far by using a heavy day and a light day. On my heavy day i'll do squats for 4-10 reps and then on my light day I go as high as 45-50 in one set on the smith. If you wanna stun your muscles into a little bit of quick growth, i suggest the really high rep smith squats. On my light days I started doing those with 30 rep extensions and seated and lying curls and my thighs pretty much exploded.
    Would you say that the smith machine targets the quads more than normal back squats? I'd say that it does as there is no forward lean/straightening in the smc. On your sith squats do you stand all the way up at the top and focus on peak contraction or stop short of standing all the way up to keep constant tension on the muscles?
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  28. #28
    The BACKMAN DJAuto's Avatar
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    I prefer staying in the 8+ range with squats, leg presses and the like.

    12+ for isolation movements.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  29. #29
    Naturalist psychowolverine's Avatar
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    after several leg injuries I have really just gotten back to woring legs a little to gain their strength back and put the size back on them... Right now, 8 reps is quickly doing what I want them to do.

    Will alter later on to experiment
    BRB, going hunting...
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  30. #30
    Registered User GummiBoo's Avatar
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    I did like 10 sets for my legs 5 reps and I felt the pump in my legs it was awesome, did some leg curls about 5 sets of 10, and leg extensions my legs were pumped good. My legs are destroyed right now
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