Low reps or High reps for LEGS?!

[ANF1998]

Hello, I've been weightlifting for 4 years ON and OFF, but I still looks like a fat slob. In about 4 hours, I'll train my legs for the first time in 2 months due to exam. They consists of;

DB Step Ups
DB Lunges
DB Squat
Stiff Legged DL
RDL
SDL (Sumo)
BB Shrug (extra)

How many sets and reps do you prefer? high reps + low weight OR low reps + high weight?

Thanks in advance!

[xSup3r]

high weight low reps.

[ANF1998]

high weight low reps.

Thanks for the quick reply xSup3r!!

But why? any reason why it's better?

[xSup3r]

increase strength.

[LJayD]

Why couldn't you train legs because of exams?

[PatFel]

Difficult to answer.
High reps hurts like hell though

[ANF1998]

Why couldn't you train legs because of exams?

Well during the 2 months I only focused on studying, nothing else!

Difficult to answer.
High reps hurts like hell though

You look jacked, what do you do for legs though? and what reps/sets?

[musclehead09]

Both work. You ever heard of widowmakers? They're 20 rep squats that you do with what ur normally do a set of 10 with. I know people who have done these up to a set of 20 with 315+ needless to say they're legs got gigantic. However I know some people too that to very heavy ass to ground and they're leg development is just as good if not better. I prefer high weight low reps. I have heard before quads respond better to high reps and hamstrings respond more to low reps. It'd make sense as powerlifters have some of the best hamstring and back development but I'm not sure how valid that statement is. So just choose. I like low reps

[PatFel]

You look jacked, what do you do for legs though? and what reps/sets?

You can't see my legs though

My advice would be to work anywhere between 5-15 reps, trying to get both low and high reps in.

A typical leg workout would be:
Squats --------------- 3x5
Leg Pres ------------- 3x8-10
SLDL ----------------- 3x6-10
Leg Extension ------- 3x10-15
Ham Curl ------------ 3x10-15

You ever heard of widowmakers? They're 20 rep squats that you do with what ur normally do a set of 10 with.

I've done them, they are hell.
I wouldn't do them every week though

[ANF1998]

Both work. You ever heard of widowmakers? They're 20 rep squats that you do with what ur normally do a set of 10 with. I know people who have done these up to a set of 20 with 315+ needless to say they're legs got gigantic. However I know some people too that to very heavy ass to ground and they're leg development is just as good if not better. I prefer high weight low reps. I have heard before quads respond better to high reps and hamstrings respond more to low reps. It'd make sense as powerlifters have some of the best hamstring and back development but I'm not sure how valid that statement is. So just choose. I like low reps

Me too, I like low reps and high weight. And yep, I've also read that quads respond better to high reps. But how do you do BOTH low/high reps into one workout session? that confuses me. :/

You can't see my legs though

My advice would be to work anywhere between 5-15 reps, trying to get both low and high reps in

Do you do warm up sets? if so, how many reps and sets?

[musclehead09]

Yea I did rm Twice it was with too light of. A weight tho after I can squat 315 for sets of 5 I'll do a widowmakers with heavy weight it'll be fun lol. Ever try KrOc rows? I started doing em last week high rep dumbbell rows with loose form so u can use heavy weight is a living hell after u get into the teens of reps. I'm gonna keep doing em till I can get 100 for 40 reps. Lats should be very impressive then. Even tho it says to do 3x5 on rows for SS I don't like that. That's the only thing I changed about the routine because even tho I like heavy weight I like high reps done on rows/upper back work.

[ZackeryVon]

This is what I do and my squat has been shooting up:


3 or 4 warm up sets of squats, pyramiding weight up. I usually do about 10 reps each set. Shouldn't be too difficult.

1 set of crazy heavy weight (that you can handle) for between 3-7 reps. Make sure you are going to near failure. As in you know you can't do another.

1 last set after heavy set of 225 for 20 reps (or whatever weight you use). This should be the most difficult set of your life. Take as much time as you need. Take a breath or two if you have to i between reps, just get the 20 reps.


EDIT: Then do the same kind of thing with leg extensions except try to keep it down to 3 or 4 sets and drop set the last set with forced negatives.

Then SLDL's for 3-4 sets. I usually just go high rep low weight with these. Use 25lb plates so you can stretch farther.

[7399martyn]

scratch whatever youre planning on doing and squat 3x5 three times a week, start conservative, add weight progressively.

[Ptosello4]

you have to switch up your rep ranges. this is what i learned from the Y3T program and it works

[itwasntme184]

scratch whatever youre planning on doing and squat 3x5 three times a week, start conservative, add weight progressively.

^ maybe only twice a week but yes 3x5 is great

[ANF1998]

you have to switch up your rep ranges. this is what i learned from the Y3T program and it works

How often?

[ANF1998]

Lesson learned!

I failed to finish the workout, NEVER NEVER train legs with heavy weights, you can get exhausted easily. I passed out after 1 exercise

[builder95]

high weight low reps.

* High Weight High Reps

I get much better gains and definition from higher rep ranges.15-20 usually. Simply because the legs are built as high rep muscles (running ect) imo. They are built with lots of fast twitch muscle fibers, especially if you're an athlete. Plus most people never usuaally go to failure on legs. (squatting) Either way is fine though, whatever works for you is what you should do.

[Tb0282]

I would definitely do both low and high reps.

[ANF1998]

* High Weight High Reps

I get much better gains and definition from higher rep ranges.15-20 usually. Simply because the legs are built as high rep muscles (running ect) imo. They are built with lots of fast twitch muscle fibers, especially if you're an athlete. Plus most people never usuaally go to failure on legs. (squatting) Either way is fine though, whatever works for you is what you should do.

What other muscles that needs high rep ranges for hypertrophy? From what I know they're forearms, trapezius, and legs!

[Tracey128]

One day would be low reps high weight next would be high reps low weight, worked for me

[noodlesfromhell]

Doesn't matter, increase the weight with which you are working as often as you are able.

[ANF1998]

One day would be low reps high weight next would be high reps low weight, worked for me

Sounds good man! I will try it!

Doesn't matter, increase the weight with which you are working as often as you are able.

Ok!