Maybe low reps on squats and high reps like 12-15 on everything else? A: You bring up a good point about repetition ranges and what makes a muscle grow. Related: Romanian Deadlift Rep Ranges Thanks in advance for your reply. Currently, I am training with higher reps. 04-17-2012, 06:58 PM #5. miamibodybuilder. I thought it gave my muscles an extremely well-rounded workout instead of letting them get used to one particular resistance. The point is that if a muscle fiber prefers high reps to low reps, why not add resistance to the high-rep variation as adaptation occurs? Then my extensions and ham curls and some other exercises in there. I’ve had the pleasure of discussing training with Stone Cold Steve Austin a few times and … I have found for me, my legs grow using 12-20 reps. The main thing to remember when you comes across the high rep vs. low rep argument is this: physical results won’t come unless your body is challenged. The Truth About High … View Profile View Forum Posts Private Message Dis here, cell tech. I’d even take it a step further and perform all these rep ranges in the course of a single exercise by using one of … High Reps vs Low Reps for Muscle Growth. A meta-analysis (study of studies) conducted in 2007 [1] found that lifting 60%-85% of your 1 Rep Max was the most effective way to stimulate growth. You feel lactic acid building up, which leads to muscular endurance. Since your body adapts to lactic acid, it interferes less with the sites for contraction over time. This way, you can work on overloading the muscle with more weight, but you remain in the rep range in which these muscles perform best. This would be a great one for someone who struggles a bit with stability and lockout when benching for low to moderate reps. Both groups followed the same training program – bench press, military press, wide grip lat pulldown, seated cable row, squat, leg press and leg extension – three times per week for eight weeks, but with one key difference. Yet for some reason there still is a debate in many gyms about whether or not heavy weight and low reps is best to build muscle versus lighter weight and higher reps. Research from Finland and the U.S. shows further support for higher rep ranges of 8-12. View Profile View Forum Posts Registered User Join Date: Sep 2009 Location: … Advocates of only using heavy weights and lower reps mistakenly assume the muscle fibers in the glutes are mainly fast-twitch muscle fibers. Most times I keep the reps at around 20-25, but sets of up to 50 or even 100 reps can work quite well also. if you want power or strength then that's a different thing. Randy. When performed deliberately and at a moderate speed, lower weights can be a welcome break from lifting heavier. Hypertrophy Studies . Big Reps for Big Legs | High Rep Leg Day! Some days it's heavy weight low reps on leg press and sets of 20-15-12 reps of squats. After that, you may want to mix high reps and low reps in the same workout as discussed above. Group one did 3 sets of 8-12 reps to failure with a heavy(ish) weight. … Tom Platz built some of the freakiest legs ever seen and was a huge advocate of extremely high rep leg training. 20 reps can be useful for some people but you gotta try to go as heavy as possible while doing the exercise correctly and safely. Others prefer high weight low … It helped me to get a strong body that is muscular and athletic as well. Low-intensity cardio is not as strenuous on the body as high-intensity cardio or high-intensity interval training (HIIT). Here’s why…. High volume. So in the realm of fat loss and high vs low reps, it all comes back to the intensity of your workout. In recent years, I have shied away from high rep leg training since I require a long time to recover from it. If that’s the case, they should respond best to heavy weights and low repetitions. The thing to note is that you may need more time for recovery as compared to low rep high poundage exercises. Loading... Unsubscribe from Hejnasty? Where does my THT program have you training? You can always test it out by doing higher reps for a month or so...or just do some low rep high weight work AND some higher rep stuff in the same workout to stimulate both kinds of fibers every time. This “deload” lets … But for athletes like me, it has been a useful training mechanism. You need both high reps and low reps in your training and there’s room for medium reps too. Speed skaters, skiers, and cyclists all have one thing in common: Their sports all involve bouts of effort that go beyond a short 10-15 second burst. Drop sets are great way to build muscle (and strength) through high volume sets. It’s a two-tiered attack, high and low, back and forth, that is sure to generate growth, Weider-style. Volume is the total amount of weight you lift, i.e reps * sets * weight. With more advanced guys high rep leg training can work wonders and lead to extremely fast muscle gain. Yes, using only bodyweight workout you can build muscle that shows. They use varying degrees of extensive amounts of time under tension and most athletes in each discipline have impressive legs to show for … It prescribes how you can alternate high and low reps in the same workout, from one set to the next or from one exercise to the next, to get the best of both worlds. You can’t change DNA, so you have to be even more resolute to earn an A in calving. Low reps tend to focus solely on muscle strength and size. I’ve always believed that the best rep … 65 on each side for 5 reps; 55 on each side for 8 reps; 45 on each side for 10 reps; 35 on each side for 12 reps; 10 on each side for 15 reps; As you can see, all you need to do is reduce the weight and increase the repetitions. The world of sports gives compelling examples that high-lactate and high-rep quad training can produce excellent development. In this article, we show you how to boost your lower-leg grade point average by remedying the most common calf-training errors. I still do heavy low rep squats but until i really upped the reps i didnt grow optimally. I personally like to use 8 reps for squat and 10 for leg press, and many use up to 20 reps, because legs are high endurance and can take a beating and helps get those fibers going. #3 bulldog , CS86 , nibbsey and 3 others like this. It would be very hard for someone to complete a HIIT session pre weight training as it would decrease your performance when lifting weights, or to complete the session post weight training as it would be very fatiguing. Hejnasty. As for me, a middle aged guy, I do high poundage low rep many sets exercises per workout. high volume works best for leg growth. This is a very effective style of cardio that … And it’s done by increasing higher and higher total work volume or with high-reps. For many, this type of calisthenics workout serves only to increase muscular endurance or stamina. My concern is about using rep schemes in the eight-to-10 range for legs. The DOMS is infernal and going over 15 reps on lower body movements is an overall unpleasant experience. When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you're just that much more efficient and effective. You may go through a few weeks of low rep training followed by a few weeks of high rep training. So focus on building muscle and keeping your … Most of … growing though, 15-20 reps x4-5 sets x 3-4 movements will make you cry, puke and finally grow. Arnold recommends high rep arm workouts to shock muscles into new muscle growth. The researchers had subjects perform a leg workout doing either 5 sets of 10 reps or 15 sets of 1 rep, then they immediately took a muscle sample … There are also various weight training techniques you can use to shock your muscles (drop sets, rest-pause sets, supersets, etc. But high weight and low reps is not the best approach for building muscle. Low Weight and High Reps (more than 14 reps) If heavy weights make you strong, and moderately heavy weights make you look good, I’ll explain where low weights fit in. They can make you feel out-of-breath, which improves your wind. My grip gets intensely challenged when I hold dumbbells for high rep single leg exercises, even more so than when I hold heavier dumbbells for … High reps, medium reps, low reps—each approach has been touted as an ideal way to build muscle. Similarly, low-rep sets build neuromuscular and CNS efficiency. Mainly because if you can get tons of reps on an exercise, your body isn’t … Heavy weight training with low reps provides this challenge, while high reps leave a lot to be desired. You’ll want to shoot for high reps with low weights, at least 12 – 15+ per set to optimize weight loss. View Profile View Forum Posts Registered User Join Date: Jan 2008 Location: Australia Age: 32 Posts: 110 Rep Power: 157. high rep might work but dont you think … ). Fcuked around for months with 8-12. However, research suggests otherwise. In other words, when your calves and abs can perform more than 20 reps, resistance should be added. And remember, the more lean muscle you have the less fat you will have. Low Reps vs High Reps for Weight Loss. For someone aiming for the best results in the … Those with high gastrocnemius can suffer thousands of sets and still have “peg legs”; while others, despite never having entered a gym, possess footballs that seem to sprout from their ankles. Yes i got stronger but didn't get the growth i wanted. Yes it may burn your muscles some, but compound exercises is much more efficient when looking for fat loss results. Exercise Two: Dumbbell Step-Up Press – 6 to 8 reps each leg. Questions. Legs high reps or low reps I was reading somewhere your gains will be better on higher reps is this true? My legs measure 26 inches, which isn’t bad, but I would like them to be a strong point for me. Legs is a tough bugger to train. Use them with the squat or leg press. I do the squats with about 30 seconds rest between sets. Legs need high reps or low reps for size and strength? Say you are doing 4 sets of 8 with 100kg on squats, that's a total of 2400kgs worth of volume that your muscle went through. I used the “Super Rest-Pause Method” as explained and elaborated on by Donne Hale in the Old Iron Magazine, July 1965, pages 22-23. Add weight and you will get strong and big. Some bodybuilders advocate high repetitions for muscle growth … Results 1 to 15 of 15 Thread: Legs ... IMO, you can gain size and strength with either low reps or high reps, as long as you progress with weight and train with intensity. This rest pause method goes back 70 years ago. For example, breathing squats are grueling sets using your 10-12 rep max for up to 20 reps (you're allowed to stop and breathe between reps but not put the weight down.) Doug9x. Low weights (even body weight) and higher repetitions are where things get more complicated. High reps work better because your leg muscles are distributed with more slow twitch muscle fibers which are good at high endurance activity. The high-rep group performed 3 sets of 20 to 25 reps between 30 to 50 percent of their max until failure. It really depends on you, try both. High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. Higher reps stress more systems. Given the issues with this study, do you think the author’s conclusion, that high rep leg training is more effective than low rep leg training, may be right? Serge Nubret was another great bodybuilder who did not train heavy, but he trained with high repetitions and high volume. So, when it comes to low reps vs high reps for weight loss, which is better? Holding a weight for a long time builds grip strength and endurance. When I was training, I tried to do all of those rep ranges in the same workout I’d lift heavy with low reps, light with high reps and moderate weight with moderate reps. This percentage of 1 rep max translates to about 6-12 reps per set. You’ve probably heard of high-intensity interval training (HIIT). 03-21-2008, 08:00 AM #10. cuts06. A Sample Bench Program Using Ultra-High Reps. Again, doing 25 barbell curls isn’t considered very intense. Join Date Jul 2009 Posts 5,015 Years Exp 2-3 Years Goal Sex Appeal Gender Male Location Birmingham, UK Rep: … At 6 reps at the … 05-08-2011, 11:25 AM #2. Reply . Tom Platz, who had some of the greatest legs in bodybuilding, advocated a high rep squat program for muscle mass. Studies show that muscle fibers in the … Ideally, you’ll want to lift weights that are about half of your 1RPM (reps per minute). ... High Reps/Low Weight vs Low Reps/Heavy Weight | Nick Cheadle - Duration: 4:15. What are your own … But even if you do go low rep and heavy with the single leg exercises, the weight you can use is much less than for any bilateral squat exercise, so the back is far less stressed. THE WEIDER HIGH-LOW PRINCIPLE . 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