Rep range for legs?

[needsize]

Re: Re: Rep range for legs?

1x20reps

or 20x5reps

Are you saying 20 sets of 5 reps?

 

[MarshallPenniford]

That is so individual....it depends on your muslce fiber types. However, most people, especialy females have a predominance of red fibers in their legs, requiring the use of more repetitions . I personally use a rang of about 7-10 on squats and 8-12 or so on things like leg extensions and leg curls.

Regardless of whether you're doing 7-10 reps or 8-12 reps, you're working is fast twitch either way, slow twitch fibers are more like for the really high rep range (running and walking are good examples). When dealing with heavy weight, you fry your slow twitch and go right to the fast twitch. I'm using the terms fast and slow broadly here as there are more than just 2 fiber types.

 

[Intenceman]

Granted there are more than two, but the point is that if you do fiber type testing u wil find optimal rep ranges on all bodyparts. I did and found mine was 4-6 on things like arms and chest, 5-7 on delts and 8-12 on legs. Experience has borne that out, I don't progress on higher reps for upper bpody and lower and lower on legs.

 

[bignate73]

ahhh, im glad fiber type was discussed. i can leave now.

had my panties all in a bunch when i saw "20".

 

[SSAlexSS]

Re: Re: Re: Rep range for legs?

Are you saying 20 sets of 5 reps?

Yes. You'll gain as much strength as mass.

 

[Doktor Bollix]

Ah Jaysus Alex,

20 sets of singles done with little rest between, yeah I'm with that. 20 sets of 5 is just random bullshit you pulled out of your ass. Did you see what you did to that poor fucker whose going to do 102 sets for calves? I hope his mom calls your mom and bitches and you get grounded.

 

[SSAlexSS]

Ah Jaysus Alex,

20 sets of singles done with little rest between, yeah I'm with that. 20 sets of 5 is just random bullshit you pulled out of your ass. Did you see what you did to that poor fucker whose going to do 102 sets for calves? I hope his mom calls your mom and bitches and you get grounded.

Pavel Tsaotsaline reccomended 20 sets of 5 rep squats. Why?
He is all for strength and 5 rep max are the best for it. Howeever since that was geared toward bodybuilders, he had to compromise it by adding lots of sets to add up the volume.

Dont disagree with me.

 

[Doktor Bollix]

Pavel Tsaotsaline reccomended 20 sets of 5 rep squats. Why?
He is all for strength and 5 rep max are the best for it. Howeever since that was geared toward bodybuilders, he had to compromise it by adding lots of sets to add up the volume.

Dont disagree with me.

http://www.dragondoor.com/pavel_routines.html

If Pavel (of "Bodybuilding is bullshit" fame) ever got a hold of you he'd clatter you across the head with a kettlebell.

 

[MarshallPenniford]

Granted there are more than two, but the point is that if you do fiber type testing u wil find optimal rep ranges on all bodyparts. I did and found mine was 4-6 on things like arms and chest, 5-7 on delts and 8-12 on legs. Experience has borne that out, I don't progress on higher reps for upper bpody and lower and lower on legs.

Fiber type testing?