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  1. #1
    Senior Member Nigel's Avatar
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    how many sets-reps for legs?

    at my school gym theres a leg press, power rack, and free weights and bars.

    how about

    squats

    4 sets 10-15 reps
    leg press 3 sets 10- 15reps
    deadlifts 2 sets - 10-15 reps

    then 4 sets of calf raises with the leg press for 10-15 reps

    im not sure how many sets the legs should do and im not sure of the rep range. im looking to pack on some mass and strength
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  2. #2
    Bulking Superman's Avatar
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    Deadlifts are for your spinal erectors in your back, not your legs.
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  3. #3
    Member HDTKID's Avatar
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    too many squats too, only need 3 sets and 8reps max but depends on the person. Personally i reckon if u can do 15 then you're not squatting enough weight
    Losers always whine about their best. Winners go home and fu#% the prom queen
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  4. #4
    Registered User xil's Avatar
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    Originally posted by HDTKID
    too many squats too, only need 3 sets and 8reps max but depends on the person. Personally i reckon if u can do 15 then you're not squatting enough weight
    perhaps he reacts better with 10-15 reps? There is no optimal range, it's what works best for the individual
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  5. #5
    Bulking Superman's Avatar
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    Usually legs respond better to higher reps.
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  6. #6
    Registered User MrTek's Avatar
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    Originally posted by Superman
    Deadlifts are for your spinal erectors in your back, not your legs.

    ACtually deadlifts work more leg muscles than back muscles. Only 1 back muscle is worked, versus 3 leg muscles, quads hams and glutes. But thats not the question

    I like to do legs high volume, like you are doing. Your routine look good, keep the 4 sets for squats, add hamstgin curls, seated calf raises (there is a difference), and leg extentions, and it will be perefct.



    Phil
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  7. #7
    Member bizkit's Avatar
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    actually i'd get the deadlifts out and add in some direct hamstring work, probably SLDLs since there are only free weights. deadlifts do work your legs, but each muscle is getting indirect work.

    other than that it looks great man. good luck..
    "There's gotta be some kind of limit on how many times they can keep making money off of these boy bands..."
    Fred Durst
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  8. #8
    Member HDTKID's Avatar
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    Originally posted by xil
    perhaps he reacts better with 10-15 reps? There is no optimal range, it's what works best for the individual
    if he has to ask then i say its not working ay?
    Losers always whine about their best. Winners go home and fu#% the prom queen
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  9. #9
    Sleepy moderator scott_donald's Avatar
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    Originally posted by bizkit
    actually i'd get the deadlifts out and add in some direct hamstring work, probably SLDLs since there are only free weights. deadlifts do work your legs, but each muscle is getting indirect work.

    other than that it looks great man. good luck..
    bump...maybe add some front squats aswell...
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  10. #10
    Bulking Superman's Avatar
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    Originally posted by Flexer
    ACtually deadlifts work more leg muscles than back muscles. Only 1 back muscle is worked, versus 3 leg muscles, quads hams and glutes.
    Actually, it doesn't really matter how many leg muscles are involved in the exercise, it just matters how intensely they are worked. And if you do deadlifts right, then you back will be working harder than all of your lower body muscles.
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  11. #11
    Registered User rick1168's Avatar
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    really...4 sets of squats? Im just gettin warmed up!...I do any where from 8-10 including warm-ups.
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  12. #12
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    If you want big legs you must do heavy squats. This simply is not possible by doing 15 reps. I highly doubt there is an individual out there who has big legs and got them from doing 15 reps on squats all of the time.

    A lot of people think it is necessary to do 10+ reps because that is what the pros say they do. Well I have news for you: They may have big legs and currently do 10+ reps for all exercises, but that isn't how they got there. Ronnie Coleman and Johnnie Jackson are two prime examples. Both are big AND strong, and both are former powerlifters.

    I say abolish the idea of 10+ reps untill you have already aquired a lot of mass in the muscle that you are working. 4-8 reps is a much better range IMO. Sure changing it up every now and then can benefit you somewhat, but the core of most programs should be heavy weight/low reps/perfect form.

    My training partner is a prime example of this. We both were cutting this summer, and he decided that he would stick in the 8-12 rep range religiously. I decided that I would stay in the 4-8 rep range. With nearly identical diets, I kept much more mass than he did, and he started at a bodyfat percentage less than me, and ended up at a bodyfat percentage that was the same as me.


    My point - If you want to be big then you've got to lift heavy!
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  13. #13
    Registered User IronMike's Avatar
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    High rep squats can be good for not only adding mass to your legs but to your whole body. Do a search on google for '20 rep squats' and read up on them!
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  14. #14
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    Originally posted by IronMike
    High rep squats can be good for not only adding mass to your legs but to your whole body. Do a search on google for '20 rep squats' and read up on them!
    Notice I never said that high reps don't work. I said that as a whole low reps are much better. 20 rep squats are used as shock treatment, not as a central idea to a year long training program.
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  15. #15
    Registered User IronMike's Avatar
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    Originally posted by BigTraps
    Notice I never said that high reps don't work. I said that as a whole low reps are much better. 20 rep squats are used as shock treatment, not as a central idea to a year long training program.
    I wasn't even responding to you! Just adding to the thread, some people like low reps others like high reps, whatever works for the trainee!
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  16. #16
    Bulking Superman's Avatar
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    Originally posted by BigTraps
    I highly doubt there is an individual out there who has big legs and got them from doing 15 reps on squats all of the time.
    Tom Platz
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  17. #17
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    Originally posted by Superman
    Tom Platz
    Sorry SM, but Tom Platz did not start his leg training in his teen years by doing 15 rep squats all the time. He may have maintained and added some mass as a professional with those kinds of techniques, but it wasn't 15 rep squats that got him there.
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  18. #18
    Registered User rick1168's Avatar
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    huge legs are genetic or juiced induced...I know guys that can squat 500lbs but still have chix legs some what...for real.
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  19. #19
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    squats warmup+ 4 sets

    leg press warmup+ 4 sets

    leg extensions warmup+ 3 sets

    leg curls warmup+ 3 sets

    calf raises (leg press and squats prob warmed you up well) +3-5sets depending on how you up the weight on you consecutive sets, and how ya feel.

    4-12 reps
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  20. #20
    Registered User rick1168's Avatar
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    do squats til you throw up or pass out for best results.
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