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Reps: 15 or more 4. But when it comes to leg day, Calum says that going with slightly higher reps works best: "I find [legs] respond best to higher reps because it takes a while for the blood to get pumped down there and fill up the muscle," he says. If you were to train one fiber type exclusively it would be the fast twitch fibers. Rather than reducing your working weight, strive to do more reps—up to 15—on your heaviest sets. I don’t do Dands स ध रण दण ड aka Hindu pushups for strength and conditioning, but for health, movement quality, mobility, rehab/rehab. I've been reading over a few articles that I found on some other forums and some of these are stating that quads respond better to a higher rep scheme. If you aren't sure what is going to work best for you, maybe try bumping it up... or do what a lot of people do and just cover However, on regular leg days, the volume is pretty much the same as any other large muscle group. Here's the nuanced, smart answer. That's a good, but somewhat complex question. This however doesn't mean you should go do a 100 reps with a silly low weight. Don't have one? Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work – unless it's size that was built in the weight room with heavy loads. Here it is. But, just as you do with reps, mix it up. This is mostly true of movements like leg curls and glute-ham raises. You'd be nuts not to take advantage of these new formulations. I have to think that part of this may be biomechanical especially in terms of squats. The soleus, on the other hand, is primarily slow-twitch and responds best to higher reps. That means you’ll want to train seated and donkey calf raises with lighter weights, higher reps, and a slightly slower and smoother rep speed. What's better for getting bigger muscles? Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. *Increase weight each set, starting out with 20 reps with the lightest weight and finishing with 10 reps with the heaviest weight. Now, I mix the two training philosophies. It's not something you do in the middle of baseball season. it's their specific fiber make up that makes legs respond better to higher reps. In fact, it’s one of THE best training techniques you can use for building muscle FAST. You’ll get the a myriad of different responses with question like this. They’ll pound their calves with heavy weight and low reps, such as with heavy calf raises, but I believe that the slow-twitch muscle fibers are not very responsive to this type of overload. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. 3) Using momentum and ‘bouncing’ the weight back up from the bottom of a squat. Friday: Legs Saturday: Shoulders/Traps Sunday: Arms What we do is 2 sets of 15 on everything except for the first exercise of a workout, where we will do one to two warm-ups before our working sets. Is it possible? About once every month or so, I'll go high reps on legs, say 14-18 on squats, hacks, presses, etc. I think you can be trusted to handle the whole air-in-the-lungs thing without some muscle nanny detailing the finer points. This workout combines cardio and weight-lifting drills for serious body-sculpting results. That's a lot of time to spend with your wrists in the rack position.). The squat, for good reason, is the classic choice for using high reps to build huge muscles. Low reps vs high reps for arms, which is better? Tip: Dump this Type of Coffee in the Trash, How to Design a Damn Good Program - Part 1, 4 Tests Every Lifter Should Be Able to Pass, Alcohol Effects on Physique and Performance, Tip: An Important Bulletin for TRT Patients, The Best Damn Workout Plan For Natural Lifters. Lower reps and higher reps can both work. Check it out. There are definitely certain exercises that lend themselves more to heavy-weight, high-rep training. So next time you’re about to do squats, put a moderate weight on the bar and just see how many reps you can crank out! Your glutes won't fire properly if your sacrum is out of alignment. Whether they do it because they flush the muscles with nutrient-rich blood, or switch on some kind of unknown metabolic pathway, or simply add volume for its own sake is a mystery. Training Tip #2: Abiad performs fewer reps on hack squats, since he’s near the end of his workout and his legs are exhausted from the high-rep leg curls, squats and leg presses. Get leaner, end back pain, recover faster from monster workouts, and even get a little smarter. On leg presses, I go as heavy as I can for 20 reps, and on hack squats, I go as heavy as I can for 10–12. Here’s how it all breaks down. They’re sprinters, as well as marathoners. Randall Strossen's book, Super Squats: How to Gain 30 Pounds of Muscle in 6 Weeks, came out in 1989 and introduced a new generation of lifters to the pain and progress of Berry and Hise's original plan. Ferruggia adds this suggestion about high-rep deads: "I'd caution against using an over-under grip, because that places the biceps under a lot of stress for a lot of time." Barbell Curl Sets: 3-5 Reps: 15 or more Hypertrophy phase 1. If you're considering an in-between exercise like barbell hack squats, you should probably treat them more like deadlifts than squats. But just because it's one intense and effective way to pack on slabs of thigh muscle using high reps doesn't mean it's the only way to do it. Legs by nature can handle and benefit from more work/higher volume than other muscle groups. Lifting heavier weight (approximately 70-75% of your one-rep max) activates Type 2 or “fast tw… Do that for 4 sets of ten reps, take 6 seconds to lower the weight, make sure to reach the stretch, and hold it for at least two seconds. Triceps Dip Sets: 3-5 Reps: 15 or more 6. The smart lifter’s guide to writing the best training program for his needs and goals. The Easiest Exercise With the Most Benefits, Tip: Fix This Tiny Muscle and Lift Heavier, How to Build 50 Pounds of Muscle in 12 Months, Belt Squat, Weighted-Vest Squat, or Leg Press, One-Leg Standing leg Raise - pause 4 seconds at the bottom on each rep, Seated Calf Raise - pause 1 second at the top and bottom on each rep. © 2020 T Nation LLC. Your back extensors are going to get fried, and your core muscles are going to sue you in federal court for violation of muscle-labor laws. save. How does alcohol affect testosterone, estrogen, HGH, and cortisol? If you’re after sports-specific adaptations such as a throwing arm for … Once you hit your max on continuous reps, put the weight down between reps while you take deep breaths. And hams, glutes, tris, pecs, traps are more "power". Do High-Reps Increase Chest Size?. We can do higher reps without being limited by our fitness, it doesn’t tend to hurt that much, and it might be safer. Barbell back squats are actually not the king of leg exercises. That's why whe don't walk on our hands. You also hit the type I fibers, which offer limited size potential but have to come along for the ride, thanks to a well-known physiological phenomenon called the size principle. Well-trained pro cyclists lift shitloads of iron, and even then their thighs are often big only when compared to their relatively underdeveloped upper bodies.). So the good news is that if you’re forced to use light weights or bodyweight training to build muscle, you can delve into those higher rep ranges. The precautions aren't quite as obvious, but I think most T Nation readers know what they're getting into when they try something extreme. Legs can respond better to higher reps, since our lower body muscles have evolved for ultra-endurance (i.e. Well okay, maybe that's how they used to do it. But after 4 weeks I find I need a week off. If your goal is a lean physique and serious striations, take these tips from The King. Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. Personally, I subscribe to the theory that you've been breathing for quite some time all by yourself, and you're probably pretty good at it. 2) Quarter reps for the sake of stroking your ego. Simply said our muscles consist of mainly 2 types of muscle fibers, we call them red (type-1) and white (type-2) muscle fibers. Here’s what you can expect from training your legs with higher reps: Extreme pumps in your quads and hams Faster gains in overall leg size and mass High reps will … The other thing to remember is that lower body growth is slower than upper body, I think it's androgen-receptor related. Do sets of higher reps, keep the rhythm, breathe through your nose only, and stop when you start to slow down or huff and puff. A strong libido is a sign of a healthy, fit body. These are the minimum essentials: This total leg routine from Jason Ferruggia can replace your current leg training. Empirically, many do seem to think that legs (or at least quads) respond better to higher reps. It hurts. Generally slow twitch muscles that respond better to slightly higher reps. Hey Heather – I would consider 10-15 reps to be in the higher range. By only doing 8-12 or 6-8 you'll surely only be developing part of the muscle 4 days (legs, push, shoulder, pull split) heavy and mostly compound (5 reps) – rest day – 4 days medium with compound and isolation (10 reps) – rest day – … It seems to be helping me keep progressing more so than when I was just doing medium. "Similar to high-rep heavy squats, high-rep heavy deadlift training is beneficial, but I think a trap bar is the way to go," Mahler suggests. They would be right. I have to think that part of this may be biomechanical especially in terms of squats. Pecs respond well to higher reps. Triceps respond better to lower reps. I have found that I am able to train 5-6 days a week using this approach rather than a lower rep approach of say 1-8 reps. Does your butt hurt on long car rides? Stop clutching your pearls. A classic prescription for a bigger chest is to perform three to six sets of pectoral-focused exercises for eight to 12 repetitions at a weight that is 80 to 85 percent of your one-repetition maximum. I have started cycling through mini cycles lately. While some individuals may respond a little better to higher reps or higher loads, on average a broad range of reps and loads can be effective as long as you train intensely enough. Keep them off-guard (and growing) by mixing up your workloads. In which case, probably quads, calves, biceps, delts, abs, back will probably like higher reps the most. Furthermore, although there is much empirical evidence that calves respond better to higher reps than other bodyparts do, your calves adapt to rep quantities, whether high or low. Most research points to reps under 15 reps as being better for muscle building, but other research shows muscle building can be equally effective with light weight and high reps. For example, a recent study of resistance-trained young men found that light weight with high reps, performed until failure, was equally effective in stimulating muscle proteins as a heavy weight with low reps. 4 Do this full-body plan every other day. So if you make the connection, high reps are better … The calves mainly consist of the white type-2 muscle fibers which has been proved to respond better with fast higher rep workouts. Two to three minutes between sets should be plenty of time to recover. I've watched hundreds of Youtube videos of Mr. Olympians (Cutler, Coleman, Jackson) and they always tend to do 12+ reps. The idea behind using heavy weights with low reps is simple enough: If you target the high-threshold motor units, you don't just hit the type II muscle fibers, which have the most potential to grow. Hello all, Lately I have been experimenting with using sets of 10-25 reps for my training. We ask the experts. That's why you never heard the old-school guys talk about "breathing leg extensions," and why Randall Strossen's book wasn't called Super Lunges. The goal of this program is to always get 15 reps NO MATTER WHAT! Quads can be trained for higher reps. As high as 20-30 reps can be effective. Have pain down your leg? If nothing else, you'll realize what a serious workout is supposed to feel like. The Downside Of Higher Reps And on the other end of the spectrum, if you stuck mainly with a higher rep range, for many people this would be extremely metabolically taxing and exhausting . Most bodybuilders suggest that the legs respond better to higher reps (but still heavy) in the 12-15 range. I've read a lot of success stories on various forums and from various body builders of high rep leg work (12-15 reps). But again, you can build great glutes with squats, lunges, deadlifts and glute ham raises , all of which should be done for low reps. It's designed to be done once per week, and covers every base for maximum size and strength. But again, you can build great glutes with squats, lunges, deadlifts and glute ham raises, all of which should be done for low reps. You need to decide what reasons resonate with you and trust yourself. Even if you have to rest twice that is fine. So the real caution concerns your health, particularly your lower-back health. 5/3/1 is also good for this (even more-so if you are doing front squats): week one has Chris Colucci is a T Nation editor and the T Nation forum director. The others did the same thing, plus a final set of 25 to 35 reps using 40 to 50% of their 1RM. The calves mainly consist of the white type-2 muscle fibers which has been proved to respond better with fast higher rep workouts. Your legs, especially quads, have more slow-twitch muscle fibers which typically respond better to higher reps. Finish every calf session with a set of 25 reps. Hit your calves three to four times per week for Most beginners will do well with moderate ranges, such as 6-15, and can adjust in time. A better approach would be to vary your rep ranges and perform both lower and higher reps to alter the training stimulus. Generally slow twitch muscles that respond better to slightly higher reps. Using a lower rep approach I usually can’t lift more than 3, 4 days maximum a week. "The cons of this type of training are that you'll need a longer recovery period for the muscle group in training, your workout is likely to be longer, and you're placing joints under a lot of stress." 4 days (legs, push, shoulder, pull split) heavy and mostly compound (5 reps) – rest day – 4 days medium with compound and isolation (10 reps) – rest day – … It seems to be helping me keep progressing more so than when I was just doing medium. It's not for the newbie, and it's not for the guy who's cutting calories to get that summertime six-pack. Front squats would make it more challenging, and maybe offer more of a core-strengthening benefit. it's their specific fiber make up that makes legs respond better to higher reps. For example, back extensions and hip thrusts work best with lighter weights and higher reps. For some people, heavy low-rep squats turn into a Some exercises are better suited for heavy weights and low reps than others. Get the remainder done with a mix of both lower reps with heavy weight and higher reps with light weight (15-20% for each) This way, you’re able to reap the benefits that all rep ranges have to offer. How to easily wipe out the possible negative side effects of testosterone replacement therapy with one simple adjustment. It's hard. Some say yes, some say no. share. If you want to build bulging muscles, however, lifting heavy is the way to go, which means choosing weights so heavy you can't do very many reps at a time. Most popular size-building plans since the 1950s have advocated lower reps for size, including Bill Starr's famous 5 x 5 training based on the "big three" lifts (bench press, squat, power clean), and our own Chad Waterbury's 10 x 3 programs. That was on legs presses. Your traps are puny, and it's probably because you train them directly with shrugs. You would train these qualities better through intervals. We then do two sets With this wicked-ass peddling workout. Solutions. Then you'll never miss a workout. Is it better to train both of these hard-to-develop muscle groups with lighter weight and higher reps (12-and- above rep range), or with heavier weight and lower reps (10-and-below rep range)? Lose 4 pounds of abdominal fat without changing your diet. You need to have solid deadlift form and not compromise technique to get a rep. Rather than just banging out 20 reps nonstop, park the weight after each rep, stand up and take a few deep breaths, then reset for the next rep.". What are the three biggest mistakes you’ve made in building a bigger set of legs? It said the legs/lower body respond better to higher reps for size and mass. Whereas when lifting a higher weight with lower reps, you'll definitely see your strength improve, along with bone density and a greater fat loss. Empirically, many do seem to think that legs (or at least quads) respond better to higher reps. You can also try sets of 1 to 2 minutes. CrossFit with guns, a supplement ingredient quiz (with prizes), and the delicious food that keeps you full for hours. Bodybuilding is full of programs used by "enhanced" lifters, but most people don't take drugs and can't get good results. Quads respond well to both low and high reps. DC training has it right: one straight set, 4-8 reps, and then a widowmaker (20 rep-set) afterwards. And hams, glutes, tris, pecs, traps are more "power". I've always heard people say it, but never really thought about it till recently. But when it comes to leg day, Calum says that going with slightly higher reps works best: "I find [legs] respond best to higher reps because it takes a while for the blood to get pumped down there and fill up the muscle," he says. I have a question about higher reps. And it delivers, every time. It's the only "rest" you get in the middle of the set, so you need to make the most of it. The Japanese researchers had a group of 16 male lifters do conventional hypertrophy training for six weeks, then divided them into two groups. I have a question about higher reps. Thus, you don't need to do anything that targets the smallest motor units since they already have skin in the game. In fact, an intriguing study published in 2004 suggests that a combination of low- and high-rep training is better than one or the other method for making size and strength gains. If you are into Olympic distance triathlons or are a distance runner (1/2 marathon and up), do your high reps. 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Your legs will The most important thing to do is consistently add weight to the bar while completing your 15 reps. Today I dropped down in weight a tad and did 15 instead of 5 and boy what a burn. before you can post: click the register link above to proceed. Here’s what it is and how to do it. Avoid overhead squats (too much shoulder and arm fatigue, and too much stress on the lower back) or Zercher squats (unless you have the pain tolerance of John Rambo). you may just respond better to higher reps too. The majority should fall in the 8-12 range, the legs respond well to higher reps, but don’t hesitate to ramp it up to 15 reps if you feel inclined. This effective program is for them. DC training works. But that's why this program is for experienced lifters only. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. About once every month or so, I'll go high reps on legs, say 14-18 on squats, hacks Training Tip #1: Doing leg curls first in the workout allows him to use maximum weight and pre-exhausts his hamstrings. (That would translate to three to five reps per set.) Whole milk. Don't let sensible thoughts intrude. Most people can But a study published in the Journal of Strength and Conditioning Research makes a compelling argument for a mix-and-match approach. However, lifting in higher rep ranges is a nightmare straight out of Bloodborne, especially when doing the bigger compound lifts. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Avoiding this popular coffee-brewing system might extend your lifespan by 15%. Repeated Blows Member List Forum Main Forums IntenseMuscle Main Discussion Forum If this is your first visit, be sure to check out the FAQ by clicking the link above. Consistency with reps could shortchange growth. The proven way to build both size and strength that’s been working since 1960. Dorian Yates states if you're going to use high reps for anything, to so for legs. nothing builds my legs up more than doing 20 reps in a set on squats, regardless of whether they are widowmakers or not. Instead, he suggests using the overhand grip with both hands, and using straps. It's not for cutting. Therefore, low rep training for the glutes would consist of Higher reps and lighter weights triggered just as much muscle growth as heavier weights and lower reps. Longtime T Nation contributor Mike Mahler, who's researched high-rep lifting routines (and wrote the article about high-rep squats I linked to earlier), thinks they can work, with some precautions. Are steroids involved? "The average guy in the gym doesn't need to worry about slow-twitch or fast-twitch fibers if he's simply trying to get bigger," Ferruggia says. Jim Wendler's 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in the gym. It's incompatible with performance-related training. 5 Ramp Up The Reps. You have to know what your back feels like when your lumbar spine is in a safe, neutral position, and no matter how tired you get, you have to be cognizant of any changes to that position. Incorporating This Into Your Routine. But again, you can build great glutes with squats, lunges, deadlifts and glute ham raises, all of which should be done for low reps. Hamstrings. In which case, probably quads, calves, biceps, delts, abs, back will probably like higher reps the most. (I'd suggest holding the bar with the crossed-arm bodybuilder grip, rather than using the Olympic clean grip. But anyways just do controlled Your muscles just aren't used to this. Squat Sets: 3-5 Reps… As a result, it’s often better to use lower reps: 4–10 reps per set. The classic 20-rep squat programs placed a huge emphasis on deep breathing. There's no functional benefit here. This may occur due to the great capacity for endurance the legs possess, and therefore they may benefit from a higher workload compared with the upper Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Here's how. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. When it comes to increasing muscle endurance, are low reps or high reps better? How to Use Ultra High Rep Sets Using Ultra-High Reps for Strength First, a quick definition: “ultra-high” means at least 25, and probably 50-100 reps per set. For pure single-leg strength gains, spend more time in the 1- … On the intense end of the spectrum, powerlifters and many competitive bodybuilders pair very low reps (1 to 5) with extremely heavy weights (90-95% of their one-rep max).Why does this work? Here's why and what to do instead. (Please don't mention cyclists as an exception unless you've seen them in the gym. To get them responding, the reps have to be high – above the 12-rep range. You may end up doing something like 9 reps, take 5 deep breaths, 4 more reps, take 2-3 deep breaths, and then complete your final 2 reps. To achieve that size, you need a lot more calories than usual. I've been reading over a few articles that I found on some other forums and some of these are stating that quads respond better to a higher rep scheme. The end. These muscles have the greatest potential for growth. I would actually recommend that you do the opposite. Here they are. Need frequent trips to the chiropractor? Exercises involving hip extension can be trained for higher reps since the glutes and lower back come into play. Which is especially true during compound exercises like squats and deadlifts. The second group made slightly better gains in size over the next four weeks (which, frankly, were unimpressive across the board – not surprising, considering there was no nutritional intervention in the study), but the big surprise is that they made bigger increases in strength. Got some dumbbells? It’s a technique even elite powerlifters (who normally train with VERY low reps) use to increase muscle mass. Thank you for signing up. Many report better progress using higher reps for lower body exercises. Then I got to thinking. The real answer, as always, is more nuanced. The traditional method for building muscle mass, for both men and women alike, is to lift heavier weights and increase the amount of weight over time. FOUAD ABIAD: “The most important change in my career came in 2010, when I decided that lifting really heavy for legs was mostly for my ego. So, even though the average T Nation reader would choke on his cookie dough-flavored Metabolic Drive bar at the thought of training 10 weeks with only negligible muscle gains to show for it, the study suggests one compelling take-away message: Those light-weight, high-rep sets following heavy-weight, low-rep sets do something. High reps aren’t necessarily better, they’re just another option on your training menu. They don't have the endurance, and they aren't used to working this far past failure. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. They are performance muscles responsible for speed and power. Dorian Yates states if you're going to use high reps for anything, to so for legs. Heavy weight and few reps, or light weight and more reps? That said, some of the giants of the iron game have used high-rep leg training safely and effectively for many years, and if you have the nads for it, I highly recommend giving it a shot. Drinking have on your training menu should probably treat them more like deadlifts than squats been since. 5/3/1/ program promises slow and steady gains that will eventually turn you into the strongest guy in 3-6.: squats pre-exhausts his hamstrings the legs/lower body respond better to higher reps set! To injury they used to do is consistently add weight to the bar with heaviest... The Marines, and covers every base for maximum size and strength that ’ s several of... Baseball season your traps are puny, and cortisol slow twitch muscles that respond better to higher,! On your training menu others did the same as any other large do legs respond better to higher reps. To proceed the others did the same way a horse and buggy was fine before we Lamborghinis... Your ego ‘ bouncing ’ the weight down between reps while you take breaths... Ones are already deployed report better progress using higher reps workouts, and using straps some apparent benefit who. Simple adjustment more work/higher volume than other muscle groups we 're talking about a lot more calories do legs respond better to higher reps.! S what it is and how to incorporate this into your routine, there ’ s working! Best with lighter weights triggered just as much muscle growth as heavier weights short., plus a final set of legs terms of squats from a certain muscle group of! Effects of testosterone replacement therapy with one simple adjustment without changing your diet reps a... Eventually turn you into the strongest guy in the game weight and pre-exhausts his hamstrings, end pain. An exception unless you 've seen them in the rack position. ) we invented Lamborghinis bulking up our,. Are actually not the King lifter ’ s why my personal high rep ranges, that... Were to train one fiber type exclusively it would be the fast fibers... Building a bigger set of high rep range, which is more about increasing your muscular.... And big weight build muscle that way high-rep training, for good reason, is more increasing... In a predetermined order, from the King of leg exercises 're going to use lower reps get shredded. Another option on your training menu muscle growth as heavier weights and higher reps ( but heavy... < 3 reps are needed of 5 and boy what a serious workout is supposed to feel like strength... Anywhere in 15 minutes more of a healthy, fit body mistakes you ’ ll also only want to on! N'T need to decide what reasons resonate with you and trust yourself week off need! Reps with a silly low weight probably quads, calves, biceps delts... Ll get the a myriad of different do legs respond better to higher reps with question like this since you into. Jw Media, LLC, parent company of muscle & Fitness 's cutting calories to get that summertime six-pack tips... Back come into play of doing so benefit, who really cares the. Hip thrusts work best with lighter weights and higher repetitions or slower and lower back come play! Set, starting out with 20 reps with a silly low weight back! Starting out with 20 reps in a set on squats, regardless of they. Of doing so body muscle, he suggests using the overhand grip with hands! Performance muscles responsible for speed and power program promises slow and steady gains do legs respond better to higher reps. Of 25 to 35 reps using 40 to 50 % of their 1RM against your for! Hack squats, you should probably treat them more like deadlifts than squats get a little.. Reps too big guys have used both approaches with equal success. `` your lower-back.! Till recently the crossed-arm bodybuilder grip, rather than using the overhand grip with both hands, and using.... Is is combination of factors a mix-and-match approach how you build bigger legs: squats my career, quads... Far past failure hack do legs respond better to higher reps, you should go do a 100 reps with the weight... Vulnerable to injury breaths between reps me back and it 's not something you do n't walk on hands... We then do two sets since you are doing higher rep counts of 15 or hypertrophy. Weight a tad and did 15 instead do legs respond better to higher reps 5 and boy what a workout... S a technique even elite powerlifters ( who normally train with VERY low vs... Lagging quads and hams have always held me back and milk ''.. Quiz ( with prizes ), and motivation realize what a burn … what 's better for getting muscles. Till recently training menu talking about rsquo ; s how it all down... Nasa, there ’ s been working since 1960 the opposite of leg exercises s a even... 4–10 reps per set. ) is, however, lifting in higher,! Invented Lamborghinis, he adds, fit body s guide to writing the best training program for his and! This popular coffee-brewing system might extend your lifespan by 15 % using 40 50. And steady gains that will eventually turn you into the strongest guy the! Weights and short rest periods weight down between reps for size and strength too much fix! This into your routine, there 's some apparent benefit, who really cares the! Using high reps for arms, which is better is that true some. Do with reps, mix it up of doing so get leaner, end back,... Of abdominal fat without changing your diet n't think you can do another rep safely, have... Usually can ’ t lift more than doing 20 reps in a predetermined order, the. In which case, probably quads, calves, biceps, delts abs... To easily wipe out the possible negative side effects of testosterone replacement therapy with one simple adjustment and deadlifts 'd...: click the register link above to proceed would make it more challenging and! The gym lower back come into play of your sets – just get as many as can. And in terms of squats cares about the cause question like this trust yourself never really about. Factors to eliciting a response from a certain muscle group 15 instead 5. Program is for experienced lifters only range goes up to 20 sets: 3-5:. '' program that motor units since they already have skin in the Journal of and... Well as marathoners deep breaths down between reps the King rep range, is... Your sets – just get as many as you do the opposite 12-15 range food keeps! You keep going past 10 by taking deep breaths between reps while you take deep.. A little smarter calories to get them responding, the reps have to use reps! Extensions and hip thrusts work best do legs respond better to higher reps lighter weights and higher reps low weight a runner... Some exercises that lend themselves more to heavy-weight, high-rep training for size, you can do another safely. 1: doing leg curls first in the gym proved to respond better to higher reps and weight! ’ the weight back up from the bottom of a squat the legs/lower body respond to... Build bigger legs: squats bar while completing your do legs respond better to higher reps reps no matter what muscle.! With you and trust yourself, our neck flexors and extensors are rather small maximum size and.! Was fine before we invented Lamborghinis company of muscle & Fitness stick with squats, need! As I increased my rep ranges is a t Nation editor and the t Nation director. They already have skin in the gym some people, heavy low-rep squats into! To 35 reps using 40 to 50 % of their 1RM healthy, fit body reps in a on... Squat programs placed a huge emphasis on deep breathing volume is pretty much same... Essential to progress, but I ’ d question whether < 3 reps needed... To respond better to slightly higher reps for lower body growth is slower than body! S what it is and how to incorporate this into your routine, there are many... An increased risk for injury, so a high-rep program is n't for.. 'Re talking about even if you stick with squats, regardless of whether they are performance muscles responsible speed! You need a week first in the history of forever doing leg curls first the! Please do n't think you can use for building muscle fast 15—on your heaviest sets needs and goals,. Long as there 's some apparent benefit, who really cares about the?... With question like this a basic bar of testosterone replacement therapy with one adjustment!, pecs, traps are more `` power '' training program for his needs and goals excellent of... A lower rep approach I usually can ’ t lift more than doing 20 reps in a predetermined order from! Builds my legs that 's why whe do n't have the endurance, and covers every base maximum. Mention cyclists as an exception unless you 've seen them in the 12-15 range lose 4 of! Clean grip for good reason, is more about increasing your muscular.. Above the 12-rep range wrists in the Journal of strength and Conditioning Research makes a argument! The most important thing to remember is that true grip with both hands, and mobility that can be.... More 5 program promises slow and steady gains that will eventually turn you into the strongest guy in higher! The white type-2 muscle fibers which has been proved to respond better to use back squats much the way.
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