Whats the best for putting size onto Legs? -
Lighter Weight and More Reps
or
Heavy Weight and Less reps?
Some people say go for the reps over the weight when doing legs eg aim for 15 - 25 reps. Hitting 25 Reps I find is quite hard.. I feel like I will pass out!
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04-20-2013, 06:13 AM #1
Legs - Lighter Weight and More Reps or Heavy Weight and Less reps??
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04-20-2013, 06:16 AM #2
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04-20-2013, 06:27 AM #3
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04-20-2013, 06:28 AM #4
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04-20-2013, 06:45 AM #5
- Join Date: Aug 2008
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04-20-2013, 02:02 PM #6
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Both is important. Generally, due to fiber composition, you can stay a little lower in repetition range with direct hamstring work, and higher with direct quadricep work.
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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04-20-2013, 06:14 PM #7
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i like to do both types of training. i actually mix the two sometimes as well. i'll do my squats heavy for example, and then i'll do either my leg presses or hacks lighter and go up in weight. one thing i rarely ever go high reps on is front squats, and thats just due to the discomfort it causes when the bar is resting on my shoulders and crushing my throat. but other than that, mix it up and keep it interesting.
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04-20-2013, 06:16 PM #8
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04-20-2013, 06:56 PM #9
Good form, slow eccentric (lowering) portion, and explode off the bottom. Rep range between 8-12 and do a lot of volume. (sets) That's the formula for size. O yeah, and eat a lot.
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04-20-2013, 07:00 PM #10
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04-20-2013, 07:03 PM #11
Honestly, I freaking hate high rep leg work too. Leg curls, Leg Ext, Leg press, etc. hate it. Truth be told though, doing both is insanely helpful. heavy high bar low rep Squats followed by light weight high rep leg press = killer. Low rep + heavy RDLs followed by light weight, high volume leg curls = killer.
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04-21-2013, 12:14 AM #12
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04-21-2013, 12:30 AM #13
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04-21-2013, 07:43 AM #14
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04-21-2013, 08:08 AM #15
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04-21-2013, 08:17 AM #16
Thanks, I will mix it up. Oh another question is how many times do you hit legs a week? Im aiming for 2 times a week now, Monday and Friday and I find that they seem to recover faster now as well since doing this.
I will aim for 8 reps tomorrow with more weight... 15+ I get light headed and feel like Im going to just pass right out.
thanks
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04-21-2013, 08:22 AM #17
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04-21-2013, 08:25 AM #18
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04-21-2013, 05:46 PM #19
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04-21-2013, 06:23 PM #20
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04-21-2013, 06:31 PM #21
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04-21-2013, 07:34 PM #22
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04-21-2013, 08:26 PM #23
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04-21-2013, 08:37 PM #24
I do reverse pyramids and work both. Honestly do whatever you're more comfortable with. Larger weight, assuming your form isn't ****, will probably give you faster results as long as you don't over do it too often an end up with a month long recovery period. 25, even for lighter weights is too many. Aim around 5-8ish for the heavier, 12-13ish on lighter.
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04-21-2013, 08:59 PM #25
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Both, do light weight high reps and heavy weight low reps. Its best to always mix it up, ideally you want to use as much weight as possible with as much reps as possible however the both cancel each other out so usually a good rep range to stick around is 6-15 as this allows for a decent amount of weight + decent amount of reps. However you should still do some sets with more/less reps/weight.
Muscle hypertrophy is caused from overload now there is many different types of overload, weight being one of them and repetitions being another, you can still build muscle training at a high rep range 20+
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04-21-2013, 10:11 PM #26
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04-22-2013, 01:43 AM #27
ronnie trains mainly in the higher rep ranges & occasionally maxes out for lower reps. the vids of him maxing out for low reps are gonna get more attention for obvious reasons, but over 90% of his training volume (actual work sets not wamups) are in the higher rep ranges. u will always get ppl who will watch a certain few seconds of him training & well, i guess they've filled up their brain capacity with that volume of info so there is nothing left to consider any further.
this is the kind of routine ronnie himself recommends for building mass.
http://www.bodybuilding.com/fun/ronn...s-program.html"Though the concept is not scientifically validated in detail (it should be considered as a hypothesis rather than a scientific theory), it is useful from a practical standpoint. When training athletes, it is impossible to wait until scientific research provides all of the necessary knowledge." Vladmir M. Zatsiorsky, Ph.D.
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04-22-2013, 02:22 AM #28
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Yep, a lot of Ronnie's training was higher rep stuff.
I feel I should add that it is truly a testament to his glorious strength that he spent a good portion of his lifting time lifting for higher reps, and was still able to be so brutally strong on squats, deadlifts, bench press, rows, and several other movements.'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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04-22-2013, 03:38 AM #29
Legs - they will grow on low rep and high rep ranges.
Do what is most comfortable for you.
I've trained both low and high rep. I prefer low rep work as my form drops the more reps I do. Always has.
If I incorporate leg presses in my routine then I will go high reps (around 15 to 20). Makes me want to puke but its effective.
At the moment i am doing low rep (2 or 3 reps for 4 or 5 sets) but high frequency (daily). Super way of getting confidence back in squat (following lower back issues) and get a bump in strength.
Just make sure that whatever it is you choose to do you do it with high intensity."I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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04-22-2013, 05:37 AM #30
What's bizarre is that for all of the emphasis I've put on lifting heavy over the years, I'm getting the most sudden commentary on my body and dramatic improvement to my appearance as a result of lowering the weights like mad and doing everything with ridiculously good form/control.
Years and years of lifting the biggest weights possible, and now that I throw 225 on the bar and grind out slow ATG squats, NOW people tell me I'm looking jacked.
my_mind_is_full_of.jpg
Maybe the conventional wisdom is actually true for once and training for appearance and training for strength really ARE two different things. I don't know anymore.
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