I’ve always heard that legs respond best to high reps, so I’ve always worked in the 12-14+ rep range for legs. I use back squats, leg press, and lying leg curls for leg training and I’ve always aimed for 4x14 for each exercise.
I normally squat ~150lbs for 4x14 and have been moving up 5lbs every workout. I wanted to switch it up last workout and put on 200lbs, which I’ve never squatted before then and did 5 sets of 5-8.
I then did my 4x14 on leg press and leg curls. My legs were more sore than they’ve ever been before the next few days. The soreness seemed to go deeper into the leg than usual.
After the workout, my lower back had a bit of a weird feeling, but it didn’t hurt the next day. I’ve hurt my lower back quite a few times now. Squatting heavier for lower reps may sacrifice my form.
Would you suggest that I keep doing the lower reps for squats and higher for leg press since it seemed to have worked? The risk of injury could be higher though.
Also, the soreness could have just been from my usual leg press as I hit a PR in that too.
I just don’t seem to be built for squatting either. I can bench far more than I can squat. My legs are fairly big, but 200 was the most I’ve squatted and I hear all these people on this site claiming crazy squat numbers. I can leg press 500lbs and max most leg machines, but my squat is so weak.
I don’t really care about the weight that I’m moving if my legs are growing, but I couldn’t know if the growth is from squats or leg press.
So anyways, what would you suggest for the squat rep/set range?
Thanks
The general consensus is that if something is working, keep doing it. You’ve hit something, a sweet spot per se? Don’t let this opportunity go.
But besides that, every rep range will work. I must actually say that, you MUST use every rep range! Ok, maybe not EVERY, but most! The simple fact is that your muscles need different stimulation at times, and changing rep ranges is one of those ways.
I’ve had gains with 10 sets of triples, and 3 sets of 15s. The point was that by the last rep, my eyes were about ready to shoot out of the socket, no matter which set it was.
[quote]imhungry wrote:
Ramo wrote:
Artem wrote:
10 sets of 3?
Wouldn’t that be more like powerlifting training? I don’t want to look like a powerlifter.
[quote]Artem wrote:
imhungry wrote:
Ramo wrote:
Artem wrote:
10 sets of 3?
Wouldn’t that be more like powerlifting training? I don’t want to look like a powerlifter.
What do powerlifters look like?
Big, thick, and strong. Oh no, not that!
no
yes
That’s not what this thread’s for though.[/quote]
I understand. But low reps doesn’t mean you would look like a powerlifter.
All rep ranges are useful. Low reps (1-4) will increase power and strength so that you can use higher loads when you use higher reps. It also builds tendon strength.
[quote]Artem wrote:
imhungry wrote:
Ramo wrote:
Artem wrote:
10 sets of 3?
Wouldn’t that be more like powerlifting training? I don’t want to look like a powerlifter.
What do powerlifters look like?
Big, thick, and strong. Oh no, not that!
no
yes
That’s not what this thread’s for though.[/quote]
So lifting in the lower rep ranges will make you fat? Seriously though, just keep making progress regardless of rep ranges and you’ll do fine.
You posted a picture of a SHW powerlifter who basically outweighs everyone in his weightclass by 200 lbs. as an example of what “powerlifters” look like? Wow.
Did you know that powerlifting has weight classes?
[quote]Artem wrote:
imhungry wrote:
Ramo wrote:
Artem wrote:
10 sets of 3?
Wouldn’t that be more like powerlifting training? I don’t want to look like a powerlifter.
The point people are trying to make is that lifting heavy won’t make you fat, eating ridiculous amounts of food is the only thing that’s going to do that.
[quote]Sentoguy wrote:
Prior to cutting down he looked like this.
The point people are trying to make is that lifting heavy won’t make you fat, eating ridiculous amounts of food is the only thing that’s going to do that.[/quote]
Haha, Sentoguy I was just about to pull those two pictures out right then, you beat me to it.
Yeah, perfect example.
So as to not go off topic, just do what you are doing. Low rep squats and high rep leg press is what I do if I ever want to do leg press.
[quote]Sentoguy wrote:
Prior to cutting down he looked like this.
The point people are trying to make is that lifting heavy won’t make you fat, eating ridiculous amounts of food is the only thing that’s going to do that.[/quote]
Holy fuck do people blow shit out of proportion.
I do eat semi-ridiculous amounts of food and I’m not quite fat. I’ve put on about 60lbs in about 8 months and the outline of abs still shows. I eat more than 5k calories a day. I really doubt I’d have the same results if I was lifting in the 1-4 rep range. I occasionally lift in the very low rep range after doing my higher rep sets, but that’s not what gets me bigger.
MikiB: He lifts heavy, but not for singles and doubles.
So now that that’s out of the way, and thanks for the helpful post imhungry. Any more input on the topic at hand?
[quote]Artem wrote:
Sentoguy wrote:
Prior to cutting down he looked like this.
The point people are trying to make is that lifting heavy won’t make you fat, eating ridiculous amounts of food is the only thing that’s going to do that.
Holy fuck do people blow shit out of proportion.
I do eat semi-ridiculous amounts of food and I’m not quite fat. I’ve put on about 60lbs in about 8 months and the outline of abs still shows. I eat more than 5k calories a day. I really doubt I’d have the same results if I was lifting in the 1-4 rep range. I occasionally lift in the very low rep range after doing my higher rep sets, but that’s not what gets me bigger.
MikiB: He lifts heavy, but not for singles and doubles.
So now that that’s out of the way, and thanks for the helpful post imhungry. Any more input on the topic at hand?[/quote]
If you’re just going to try and correct everyone’s answers why ask the question? You probably have 3x15 religiously stapled in your week, so 10x3 will be a complete new stress to the muscles and cause some good growth.
