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  1. #1
    Registered User neutrolizr's Avatar
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    Super high rep workouts!

    First of all, I'm a trainer. I've used every workout imaginable on myself, and then clients.

    My biggest personal problem area has always been legs. I've done it all. Heavy compounds, 5x5's, breakdowns, supersets... I get very little growth while my clients get crazy growth and cut.

    I hired a trainer. He's a bodybuilder that trains bodybuilders. Just because I'm a trainer doesn't mean I know it all, and love learning new things.

    This crazy bastard (which is why I hired him) had me do 40-50 reps of 6 sets on my first exercise, then 40 for 4 sets of all others.

    List of exercises (he literally ended up pushing the weight by my last set of each. The whining was embarrassing lol).

    Leg ext
    Abductor with band around ankles on machine
    Adductor
    Leg curl
    Leg press
    Squat machine
    Leg ext (3 sets of 30)
    Sissy squats (3 sets of 30)

    He works in total time under tension, light weight (increasing each set).

    I'm gonna say approx 1300 reps total!

    Anyone ever do this. Can't find anything on here... What was your results.

    Brutal ****in workout... But amazing at the same time!
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  2. #2
    Registered User BKLYNBOY's Avatar
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    I think we are using the same trainer since I just this week am doing a similar routine based off a trainers advice to grow my legs. For me he is doing the following:

    6 sets of squats (15-12-10-10-8-8)
    4 sets of front squats (12-10-10-8)
    4 sets of hack squats (12-10-10-8)
    4 sets of leg curls (12-10-10-8)
    4 sets of leg presses (12-10-10-8)
    4 sets of butt blaster (12-10-10-8)
    8 sets of calves (donkey and standing)

    This was a killer even though weights used is 25% less than normally used. Need to see how my legs react to this volume.
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  3. #3
    I can do this all day Farley1324's Avatar
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    That sounds effective at doms and RPE but not size or strength.

    What was your heaviest squat 5x5 and what bodyweight?

    Best squat 10RM or 5x10?
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  4. #4
    my non-edited 'before'pic etet1919's Avatar
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    There's this old saying about NYs....it's something in the water there....LOL.

    On a serious note, my questions are HOW LONG did these (2 above) workouts take to actually finish? And how long was the recovery time between sets, on average?

    I thought my compound leg sets with heavy weight and plyo was crazy. But the above sounds painful....
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    Registered User DCSpartan's Avatar
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    If your goal is tendonitis or a hip replacement you are well on your way!
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  6. #6
    Registered User BKLYNBOY's Avatar
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    Originally Posted by etet1919 View Post
    There's this old saying about NYs....it's something in the water there....LOL.

    On a serious note, my questions are HOW LONG did these (2 above) workouts take to actually finish? And how long was the recovery time between sets, on average?

    I thought my compound leg sets with heavy weight and plyo was crazy. But the above sounds painful....
    Took me about an hour and half with roughly 90 seconds rest between sets (though towards the end it was closer to 3 minutes). Dead beat and feeling it today - and this was with lighter than usual weight.
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  7. #7
    I can do this all day Farley1324's Avatar
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    Originally Posted by BKLYNBOY View Post
    Took me about an hour and half with roughly 90 seconds rest between sets (though towards the end it was closer to 3 minutes). Dead beat and feeling it today - and this was with lighter than usual weight.
    Strong cardio session
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  8. #8
    Registered User BKLYNBOY's Avatar
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    Originally Posted by Farley1324 View Post
    Strong cardio session
    Probably right - giving it a shot but skeptical this is the right way to grow. My current squat is weak at 275 for 6 reps (I weight 170) so looking to try volume to change things up.
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  9. #9
    Registered User Ghawk21's Avatar
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    Originally Posted by BKLYNBOY View Post
    Probably right - giving it a shot but skeptical this is the right way to grow. My current squat is weak at 275 for 6 reps (I weight 170) so looking to try volume to change things up.
    If increasing your squat is the goal then high reps and short rests is not the way to go about it. Even worse is you didn't do a squat during the workout...you don't increase your squat by not squatting.
    Bench: 365
    Squat: 495
    Deadlift: 535

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  10. #10
    Registered User BKLYNBOY's Avatar
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    Originally Posted by Ghawk21 View Post
    If increasing your squat is the goal then high reps and short rests is not the way to go about it. Even worse is you didn't do a squat during the workout...you don't increase your squat by not squatting.
    Its more about growing my legs. Note that the routine the trainer gave me has 14 sets of squats (back, front and hack) that he thinks will fatigue my legs and after a month should allow me to raise my squat value. I seem to have a hard time with 3 plates and form suffers quite a bit that I think is the real problem.

    BTW - your squat numbers are impressive so advice is appreciated.
    Last edited by BKLYNBOY; 01-10-2019 at 01:22 PM. Reason: Incorrect
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  11. #11
    Registered User neutrolizr's Avatar
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    Hey! This trainer uses crazy high reps rather than weight. His thinking is, increased time under tension for growth. I totally get it, but these rep ranges killed me! Lol. My legs are swole(n). Not sure if I'll continue with this. Excessive amount of time and weight on joints and tendons can't be good long term! But I hate quitting before I can make a real determination on effectiveness. Legs have been a drag... Very hard gainer.
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  12. #12
    Registered User neutrolizr's Avatar
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    Yeah, NY! Lol. Well the session lasted 90 mins... But never got to last 3 exercises. Squat machine 4 sets of 30, leg ext again, 3 sets of 30, sissy squats 3 sets of 30. I had clients starting soon after and dint have time for another 3 exercise. Average rest time about a min.. Maybe. I'm 57...a trainer... 170lbs...can brutalize myself fairly well... Hard keg gainer and wanted to lean something new.

    What I learned is I'd never give a client who just walked in, who has done minimal legs in 3 months this workout.
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  13. #13
    I can do this all day Farley1324's Avatar
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    Originally Posted by neutrolizr View Post
    What I learned is I'd never give a client who just walked in, who has done minimal legs in 3 months this workout.
    I would hope you don't have to do it to realize this
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  14. #14
    Registered User Paulie_G's Avatar
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    Originally Posted by DCSpartan View Post
    If your goal is tendonitis or a hip replacement you are well on your way!
    This. So this. Especially for anyone over 40 with a significant training background. It's impossible that you don't have some wear and tear, resulting in at least some minimal tendinitis or arthritis already, and this kind of volume will most certainly make it worse. Don't get me wrong. I do believe that higher volume is the way to go to grow legs, but your trainer's program is ridiculous. As I eclipsed 40, what I found works best for me to grow from glutes down is belt squats 3x12, deadlifts 3x6, and hip thrusts 3x12 twice a week at 65-70% 1RM.
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