I usually keep my reps in the 8-10 range for most bodyparts but I've been doing:
10, 15, 10 for Squats.
I figure legs have more endurance so they need more work?
Am I on the right track or should I treat them like the rest of my body?
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Thread: Higher reps for legs?
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08-10-2003, 02:48 PM #1
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08-10-2003, 04:42 PM #2
It would seem to me that legs would require low rep ranges with a lot of weight in order to respond to stimulus, even more so than other parts, simply because legs are constantly exposed to high rep exercise throughout daily life.
However, I don't really know anything, that just seems like it makes sense to me. Hopefully someone can back this theory up...
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08-10-2003, 05:16 PM #3
- Join Date: Jul 2003
- Location: Greensboro, North Carolina, United States
- Age: 64
- Posts: 6,703
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Legs
10-15 reps can build leg mass if the reps are challenging, i.e. the last 2-3 reps are difficult. I don't necessarily believe low rep squatting is optimal for building leg mass because when the weight gets that high, the lower back and other assisting muscles come into play. If I squat 300, going all the way down, I feel it all in the quads. At 350, I feel it in my lower back and hams.
I don't understand the 10, 15, 10 rep scheme. Why this instead of 15, 10, 10?"People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.
Passion doesn't pay the bills. G4P does.
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08-10-2003, 06:22 PM #4
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08-10-2003, 06:44 PM #5
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08-10-2003, 06:46 PM #6
- Join Date: Jul 2003
- Location: Greensboro, North Carolina, United States
- Age: 64
- Posts: 6,703
- Rep Power: 8112
Warm Up
You may not be totally warmed up. Squats can be hard on the knees and lower back when they are "cold". I generally do three light( but with slightly increasing weight each set) sets of leg extensions before I squat to warm up the quads and knees, then start with two light warm up sets of squats, increasing the weight slightly each time again. Only then do I do three working sets with increasing weights.
I would say after you are fully warmed up, do a set of 15, then 2 sets of ten. The 15 rep set should be at a weight much less than the last two.
If you ever do hack squats, this warm up is even more important as that is a knee joint killer if you are not careful."People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.
Passion doesn't pay the bills. G4P does.
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08-10-2003, 07:48 PM #7
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08-10-2003, 08:34 PM #8
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08-13-2003, 05:17 AM #9
I've found that a rep range of 12 is the best for my hams, as for quads I would vary it between 6-12, for example you could try use the same top weight for squats until you can do 12 clean reps then increase to a weight that you can only do for 6 reps and keep with that weight until you can do it for 12 reps.
I'm currently trying out HST training so will be using rep ranges of 5 - 15.
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08-13-2003, 06:22 AM #10
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