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leg volume for Mass
AsrarHussain
Posts: 1,424 Member
Hi there, I wanted to ask what is the best rep range for leg mass, I did legs today after a month off, I was wondering this question, I have been told 12-15 reps is best for mass, I was told this because we walk on our legs everyday and they need high reps, high volume training.
I did 4 sets 60 kg 10 reps squats then leg press etc, I did all the reps 10-15 reps. my legs were sore lol, I know pain is not a indication of muscle growth, I know progressive overload is when growth happens.
I did 4 sets 60 kg 10 reps squats then leg press etc, I did all the reps 10-15 reps. my legs were sore lol, I know pain is not a indication of muscle growth, I know progressive overload is when growth happens.
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Replies
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AsrarHussain wrote: »Hi there, I wanted to ask what is the best rep range for leg mass, I did legs today after a month off, I was wondering this question, I have been told 12-15 reps is best for mass, I was told this because we walk on our legs everyday and they need high reps, high volume training.
I did 4 sets 60 kg 10 reps squats then leg press etc, I did all the reps 10-15 reps. my legs were sore lol, I know pain is not a indication of muscle growth, I know progressive overload is when growth happens.
The typical recommendation is low rep, high weight is the best for mass building because the closer to your personal max you go, the more muscle fibers you get involved in the exercise. High rep exercise is typically good for defining but everyone is different. For example, I had a friend that did low rep high weight for years and then plateaued in growth for a long while and then switched to high rep lower weight and broke through.
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Hypertrophy is only really achievable (outside newbie gains) with a calorie surplus. So first and formost- are you eating to support growth?
Hypertrophy is "ideally" in the 8-15 range- but you can get size outside of that- but that is what is most commonly recommended.
The program I'm on now is all about size- and I *only* do 1 x 20 squats (warm up reps/sets excluded) and then the other 5 accessory lifts are either 1 x 15/20 and 3 x 10-15. But I'm eating like a horse to- which is what you're supposed to be doing.0 -
Hypertrophy is only really achievable (outside newbie gains) with a calorie surplus. So first and formost- are you eating to support growth?
Hypertrophy is "ideally" in the 8-15 range- but you can get size outside of that- but that is what is most commonly recommended.
The program I'm on now is all about size- and I *only* do 1 x 20 squats (warm up reps/sets excluded) and then the other 5 accessory lifts are either 1 x 15/20 and 3 x 10-15. But I'm eating like a horse to- which is what you're supposed to be doing.
I did a hypertrophy program that had 1x20, 1x15, 2x10 (using the same weight) for squats one day (the other day was 5x5) and it was brutal!0 -
Hypertrophy is only really achievable (outside newbie gains) with a calorie surplus. So first and formost- are you eating to support growth?
Hypertrophy is "ideally" in the 8-15 range- but you can get size outside of that- but that is what is most commonly recommended.
The program I'm on now is all about size- and I *only* do 1 x 20 squats (warm up reps/sets excluded) and then the other 5 accessory lifts are either 1 x 15/20 and 3 x 10-15. But I'm eating like a horse to- which is what you're supposed to be doing.
im cutting at the moment, I intend to bulk soon, I am consuming 1 gram protein per lb bodyweight and consuming the required calorie intake0 -
Hypertrophy is only really achievable (outside newbie gains) with a calorie surplus. So first and formost- are you eating to support growth?
Hypertrophy is "ideally" in the 8-15 range- but you can get size outside of that- but that is what is most commonly recommended.
The program I'm on now is all about size- and I *only* do 1 x 20 squats (warm up reps/sets excluded) and then the other 5 accessory lifts are either 1 x 15/20 and 3 x 10-15. But I'm eating like a horse to- which is what you're supposed to be doing.
Do you have a link to the program? I'm curious.
I have a high rep squat day where I do as many reps as possible in 15 minutes. I usually get 75-85 reps on back squat (@ 225) and 60-70 reps front squat (@ 185).0 -
If you're looking for mass, then it's more about calorie surplus. However, how you train will help too. A minimum of 16 sets per body part, with reps between 6-12 seem to work best with myself and every client I've trained to help put on size on desired areas. On a typical leg day it would go: leg extensions 4x12,10,8,6 (that's 4 sets and the other numbers are the reps for each set), squats or leg press, lunges or hack squats, lying leg curls, stiff legged deadlifts or standing leg curls, and an adduction movement.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Hypertrophy is only really achievable (outside newbie gains) with a calorie surplus. So first and formost- are you eating to support growth?
Hypertrophy is "ideally" in the 8-15 range- but you can get size outside of that- but that is what is most commonly recommended.
The program I'm on now is all about size- and I *only* do 1 x 20 squats (warm up reps/sets excluded) and then the other 5 accessory lifts are either 1 x 15/20 and 3 x 10-15. But I'm eating like a horse to- which is what you're supposed to be doing.
Do you have a link to the program? I'm curious.
I have a high rep squat day where I do as many reps as possible in 15 minutes. I usually get 75-85 reps on back squat (@ 225) and 60-70 reps front squat (@ 185).
its less of a program than say SS or Sheiko/Smolov- it's really a "get big" program- and it really pumps up that base level of strength. The idea is by the time you are done you'll be squatting your 5 rep squat- 20 times. it's not.fun.
There are several variations- but here a few links for you.
http://www.leehayward.com/squats.htm
http://www.gym-talk.com/20-rep-squat-routine-review/
http://breakingmuscle.com/strength-conditioning/the-20-rep-squat-routine-old-sch ool-strength-training
http://www.ironmanmag.com.au/training/workouts/104-the-20-rep-squat-technique-a- legendary-mass-building-miracle0 -
I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe0
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I've done this program along with the progressive leg press program:kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
1st set- 4 plates (45lbs) 50 reps.........note: you don't have to start with 45lbs plates, but be progressive.
2nd-6 plates 40 reps
3rd-8 plates 30 reps
4th- 10 plates 20 reps
5th set 12 plates 10 reps
6th set 14 plates 5 reps
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
Sounds fun lol0 -
kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
heyo- no one's every talked about it before!!! We were discussing it in the Squat/bench/dl- video thread- it appeared I was the only one who had done it- glad someone else can vouch for the sh*ty nature of the program.
This is my second go with it- I'm feeling a LOT better about it than the first time. I remember the first time I did it I remember being nauseated driving from work to the gym towards the end of the 6 weeks. was not.awesome.
it's unquestionably one of the most challenging 6 weeks of lifting I'd ever been doing- and I have been lifting for almost 20 years.0 -
kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
LOL, you gotta love Mr "Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised" Rippetoe!
added for clarity: Rip is IMHO a genius.0 -
StealthHealth wrote: »kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
LOL, you gotta love Mr "Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised" Rippetoe!
added for clarity: Rip is IMHO a genius.
well- he's kind of a d*ck sometimes. But he has his moments.0 -
kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
heyo- no one's every talked about it before!!! We were discussing it in the Squat/bench/dl- video thread- it appeared I was the only one who had done it- glad someone else can vouch for the sh*ty nature of the program.
This is my second go with it- I'm feeling a LOT better about it than the first time. I remember the first time I did it I remember being nauseated driving from work to the gym towards the end of the 6 weeks. was not.awesome.
it's unquestionably one of the most challenging 6 weeks of lifting I'd ever been doing- and I have been lifting for almost 20 years.
Yay other ppl for the 20 rep program LOL Planning on starting it on May 8th. I'm looking forward to and dreading it at the same time LOL0 -
kelly_e_montana wrote: »I've done the 20 rep squat program multiple times too and highly recommend it. Prepare for emotional distress unlike most other lifting programs. Prepare to build mental toughness as well as quads. “Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in.”– Mark Rippetoe
heyo- no one's every talked about it before!!! We were discussing it in the Squat/bench/dl- video thread- it appeared I was the only one who had done it- glad someone else can vouch for the sh*ty nature of the program.
This is my second go with it- I'm feeling a LOT better about it than the first time. I remember the first time I did it I remember being nauseated driving from work to the gym towards the end of the 6 weeks. was not.awesome.
it's unquestionably one of the most challenging 6 weeks of lifting I'd ever been doing- and I have been lifting for almost 20 years.
Yay other ppl for the 20 rep program LOL Planning on starting it on May 8th. I'm looking forward to and dreading it at the same time LOL
I'm REALLY excited for you and looking forward to your thoughts on it.0 -
It's the only program I've ever done where I really felt like I did need a spotter, not just working out in the rack because there were a few times when I felt like passing out was a real possibility. I just finished a 6 week cycle January 1st. I never failed, so I could have kept going after that 6 weeks (wasn't at my original 5 rep max yet) but I had to go into a peaking cycle for a meet I just had. I've never met anyone who was actually at their 5 rep max at 20 by the end but that's not to say it doesn't happen. It does add a lot of mass. Also, if you've been lifting heavy for a while, it's a nice program to lighten up the load and let all the connective tissue and stabilizing muscles catch up so you can go back into lifting heavy in a more balanced fashion. I found it rehabbed some problems I was having from lifting in the 85-95% range a lot.0
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