Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 14 of 14
  1. #1
    Losing to Crohns! :( Reach_Yeah's Avatar
    Join Date: Nov 2008
    Location: United Kingdom (Great Britain)
    Stats: 5'11", 168 lbs
    Posts: 3,160
    Rep Power: 3069
    Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000)
    Visit Reach_Yeah's BodySpace
    Reach_Yeah is offline

    Number of reps for legs exercises

    I was recently reading an article saying about how "less reps/heavier weight = strength" and "more reps/lighter weights = bigger muscle/more muscle defination". The basic science of this makes sense to me, but something just quickly popped into my head, and was wondering what other people's thoughts were.

    The idea was this. For upper body I tend to do 3 sets of 10-12 reps and for legs I tend to do 3 sets of 8-10 reps. But I was thinking, as the legs (quads and hams) have a greater muscle mass, should I be aiming to do "more reps/lighter weights" to build up the greater area of muscle, or because they pack more strength should I stick with the slightly "lesser reps/heavier weight"?

    Thanks for your thoughts.
    Reply With Quote

  2. #2
    LBD Tyrbolift's Avatar
    Join Date: May 2005
    Location: Phoenix, Arizona, United States
    Stats: 6'0", 207 lbs
    Posts: 38,232
    BodyPoints: 33872
    Rep Power: 92685
    Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000) Tyrbolift has reached the pinnacle! Best possible rank! (+1000000)
    Visit Tyrbolift's BodySpace
    Tyrbolift is offline
    Originally Posted by Reach_Yeah View Post
    I was recently reading an article saying about how "less reps/heavier weight = strength" and "more reps/lighter weights = bigger muscle/more muscle defination". The basic science of this makes sense to me, but something just quickly popped into my head, and was wondering what other people's thoughts were.

    The idea was this. For upper body I tend to do 3 sets of 10-12 reps and for legs I tend to do 3 sets of 8-10 reps. But I was thinking, as the legs (quads and hams) have a greater muscle mass, should I be aiming to do "more reps/lighter weights" to build up the greater area of muscle, or because they pack more strength should I stick with the slightly "lesser reps/heavier weight"?

    Thanks for your thoughts.
    What will work best for you varies more with your genetics than second-guessing theory.
    Time To Re-Schedule
    Reply With Quote

  3. #3
    JosefRakichFitness.com JOSEF RAKICH's Avatar
    Join Date: Apr 2009
    Location: Auckland, New Zealand
    Stats: 5'10", 180 lbs
    Posts: 12,074
    Rep Power: 59655
    JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000) JOSEF RAKICH has reached the pinnacle! Best possible rank! (+1000000)
    Visit JOSEF RAKICH's BodySpace
    JOSEF RAKICH is offline
    #? - Untill you cant walk.
    ✔ ISSA Certified Personal Trainer, Fitness Model & Sponsored Athlete!

    ✔ Personalized Meal Plans & Workout Programs for Males & Females! (PM me for details)

    ✔ 12 WEEK TRANSFORMATION PROGRAM NOW AVAILABLE! (PM me for details)

    ✔ Follow me on FaceBook (Search: Josef Rakich Fitness)

    ✔ Follow me on Instagram (@JosefRakich)

    ✔ Subscribe to my Youtube Channel for Workout Vids (Search: Josef Rakich)
    Reply With Quote

  4. #4
    'Defiant to Injuries' Ironlife's Avatar
    Join Date: Sep 2008
    Location: State / Province, Australia
    Stats: 5'10", 204 lbs
    Posts: 30,270
    Rep Power: 41036
    Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000) Ironlife has reached the pinnacle! Best possible rank! (+1000000)
    Visit Ironlife's BodySpace
    Ironlife is offline
    For me i have found that when doing heavy weight i can still push myself to 12-14 reps for legs, this seems to be the right range for me personally gaining some quad size, and also short sprints have helped also.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
    Reply With Quote

  5. #5
    Banned Staxed1989's Avatar
    Join Date: May 2009
    Location: United Kingdom (Great Britain)
    Age: 25
    Stats: 5'11", 184 lbs
    Posts: 597
    Rep Power: 0
    Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000) Staxed1989 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Staxed1989's BodySpace
    Staxed1989 is offline
    Originally Posted by Reach_Yeah View Post
    I was recently reading an article saying about how "less reps/heavier weight = strength" and "more reps/lighter weights = bigger muscle/more muscle defination". The basic science of this makes sense to me, but something just quickly popped into my head, and was wondering what other people's thoughts were.

    The idea was this. For upper body I tend to do 3 sets of 10-12 reps and for legs I tend to do 3 sets of 8-10 reps. But I was thinking, as the legs (quads and hams) have a greater muscle mass, should I be aiming to do "more reps/lighter weights" to build up the greater area of muscle, or because they pack more strength should I stick with the slightly "lesser reps/heavier weight"?

    Thanks for your thoughts.
    This is an interesting question. Personally, I found high reps are great for leg growth. Not too high though - in the 12-15 range is amazing. I would alternate it e.g. one week go for 7-10, another week go for 12-15.
    Reply With Quote

  6. #6
    Registered User JZ1986's Avatar
    Join Date: Dec 2008
    Age: 46
    Stats: 6'0", 270 lbs
    Posts: 503
    Rep Power: 59
    JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000) JZ1986 has a brilliant future. Third best rank! (+40000)
    Visit JZ1986's BodySpace
    JZ1986 is offline
    This is where your training log comes in handy. Try one month or so of low reps, another month of high reps and maybe another month of a mix. Make notes after each workout, keep track of progress and make adjustments based on how your body responds. You will then find the best rep/weight combo for you.
    Reply With Quote

  7. #7
    ⊙▂⊙ cyde's Avatar
    Join Date: Jul 2007
    Location: Austin, Texas, United States
    Stats: 6'2", 190 lbs
    Posts: 25,108
    BodyPoints: 6677
    Rep Power: 57695
    cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000) cyde has reached the pinnacle! Best possible rank! (+1000000)
    Visit cyde's BodySpace
    cyde is offline
    I like both high & low reps. 4-6 & 10-12 are my favorite ranges. Then again I squat 2x a week, so I don't mind doing both.
    Reply With Quote

  8. #8
    Athlete bonvec01's Avatar
    Join Date: Jan 2008
    Location: Colchester, Vermont, United States
    Age: 26
    Stats: 5'7", 185 lbs
    Posts: 2,331
    BodyPoints: 560
    Rep Power: 1719
    bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000) bonvec01 has reached the pinnacle! Best possible rank! (+1000000)
    Visit bonvec01's BodySpace
    bonvec01 is offline
    High rep leg work is awesome for some fast size gains. But I personally can't keep it up for more than a few weeks at a time. I find I have to periodize my leg training more often than my upper body training.
    New life in place of old life
    Unscarred by trials
    A new level of CONFIDENCE and POWER

    RTS log: http://forum.bodybuilding.com/showthread.php?t=136314231

    Sheiko log: http://forum.bodybuilding.com/showthread.php?t=133108803
    Reply With Quote

  9. #9
    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
    Join Date: Oct 2008
    Location: Ohio, United States
    Stats: 6'0", 248 lbs
    Posts: 2,848
    Rep Power: 2010
    TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000) TheStreetKing has reached the pinnacle! Best possible rank! (+1000000)
    Visit TheStreetKing's BodySpace
    TheStreetKing is offline
    Originally Posted by Reach_Yeah View Post
    I was recently reading an article saying about how "less reps/heavier weight = strength" and "more reps/lighter weights = bigger muscle/more muscle defination". The basic science of this makes sense to me, but something just quickly popped into my head, and was wondering what other people's thoughts were.

    The idea was this. For upper body I tend to do 3 sets of 10-12 reps and for legs I tend to do 3 sets of 8-10 reps. But I was thinking, as the legs (quads and hams) have a greater muscle mass, should I be aiming to do "more reps/lighter weights" to build up the greater area of muscle, or because they pack more strength should I stick with the slightly "lesser reps/heavier weight"?

    Thanks for your thoughts.
    Dorian Yates tends to think 8-12 reps are the perfect amount for legs and 6-10 for upper body!
    My Gym is my Church, My Sweat is my Prayers, My Strength is my Salvation, I Am Animal.

    Loyalty above all else, Except Honor!
    Reply With Quote

  10. #10
    Registered User lancs_hotpot's Avatar
    Join Date: Jan 2008
    Location: Bolton, Lancashire, United Kingdom (Great Britain)
    Age: 25
    Stats: 6'1", 235 lbs
    Posts: 6,720
    Rep Power: 2653
    lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000) lancs_hotpot has reached the pinnacle! Best possible rank! (+1000000)
    Visit lancs_hotpot's BodySpace
    lancs_hotpot is offline
    Unlike my other bodyparts which are strictly 6-8, i try to keep legs above 10.
    Reply With Quote

  11. #11
    Registered User bigballin6161's Avatar
    Join Date: Apr 2009
    Location: Canada
    Age: 37
    Posts: 744
    Rep Power: 67
    bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000) bigballin6161 has a brilliant future. Third best rank! (+40000)
    Visit bigballin6161's BodySpace
    bigballin6161 is offline
    Legs respond to a wider variety of rep ranges than upper body. Hamstrings should be trained with 3-8 reps with many sets because they are mostly fast twitch. Quads respond well to lower and higher(up to 60) reps.
    Reply With Quote

  12. #12
    Losing to Crohns! :( Reach_Yeah's Avatar
    Join Date: Nov 2008
    Location: United Kingdom (Great Britain)
    Stats: 5'11", 168 lbs
    Posts: 3,160
    Rep Power: 3069
    Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000) Reach_Yeah has reached the pinnacle! Best possible rank! (+1000000)
    Visit Reach_Yeah's BodySpace
    Reach_Yeah is offline
    Thanks for your replies. I do realise that there are varying factors, such as personal aims and goals, as well as differences in genetics. I was just interested in hearing some of your preferences, as food for thought as I experiment for myself too.

    I might try aiming for 12-15 on the legs for a month or two and see how it feels and develops.
    Reply With Quote

  13. #13
    The BACKMAN DJAuto's Avatar
    Join Date: Aug 2005
    Location: Louisiana, United States
    Posts: 26,626
    BodyPoints: 33004
    Rep Power: 29190
    DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000) DJAuto has reached the pinnacle! Best possible rank! (+1000000)
    Visit DJAuto's BodySpace
    DJAuto is offline
    I prefer a 8-15 range for the legs. Hamstrings are usually on the higher end, with quadriceps slightly lower.
    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.
    Reply With Quote

  14. #14
    Registered User Mad_Dog_Divine's Avatar
    Join Date: Jun 2003
    Location: Walsall, West Midlands, United Kingdom (Great Britain)
    Age: 29
    Stats: 5'8", 186 lbs
    Posts: 1,896
    Rep Power: 27
    Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000) Mad_Dog_Divine is a splendid one to behold. (+10000)
    Visit Mad_Dog_Divine's BodySpace
    Mad_Dog_Divine is offline
    What I like to do is 15 reps one workout, 12 the next, then 10, 8, 6, 4 and 2. It allows you to increase weight quite dramatically from one workout to the next.
    Reply With Quote

Reply

Similar Threads

  1. Higher reps for legs?
    By trainevenharder in forum Exercises
    Replies: 9
    Last Post: 08-13-2003, 07:22 AM
  2. How many reps for legs?
    By Sun in forum Teen Bodybuilding
    Replies: 1
    Last Post: 01-29-2003, 03:29 AM
  3. Why higher reps for legs?
    By Nigel in forum Teen Bodybuilding
    Replies: 5
    Last Post: 11-03-2002, 11:14 AM
  4. Reps for accessory exercises
    By SkinnyEcto02 in forum Powerlifting/Strongman
    Replies: 1
    Last Post: 09-16-2002, 03:23 AM
  5. reps for legs?
    By simzy in forum Exercises
    Replies: 6
    Last Post: 09-09-2002, 02:54 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout