subject: Higher Reps for Bigger Legs - Leg Workout Included [print this page] Higher Reps for Bigger Legs - Leg Workout Included
I'll admit I'm a firm believer in lifting heavy weights for maximum muscle overload which leads to more muscle growth. Attached with heavy weights are lower reps, for obvious reasons. And although it is beneficial to use both low and higher rep ranges to stimulate all muscle fibers nothing beats heavy weights and low reps for building muscle mass. For example, you can't expect to grow doing 15-20 reps on bench press. You can start out with that but on your last set or 2 you need to be pushing some real weight so that you work the muscle ('real weight' being relative to your own strength level). But the rules seem to change a little when it comes to training legs.
Your legs have more slow-twitch muscle fibers which tend to respond better from higher reps. Before going forward this doesn't mean you should train with light weight. In fact, light weight shouldn't even be in your vocabulary if you're serious about building muscle. Of course to get those extra reps you won't be using weights that you can only do 4 or 5 reps with. Even on heavy compound leg exercises such as squats and leg presses you're going to be shooting for at least 12 reps. But again, don't lighten the load too much as you'll be surprised how you leg muscles will pump out those extra reps if you have your head in the game.
Here's a basic leg workout using high reps:
Squats - 3 sets of 12-15 reps
Leg Press - 3 sets of 12-15 reps
Stiff Leg Deadlifts - 3 sets of 12-15 reps
Leg Extensions - 3 sets of 20
Leg Curls (seated, lying, or standing) - 3 sets of 20
Try this leg workout on your next leg day. Don't just go through the motions as you may have a tendency to with higher reps. Make sure you contract your leg muscles throughout each rep. Remember, we're building muscle not just lifting weights. You'll be shocked how strong your legs are on these higher reps (meaning you more than likely won't have to drop the amount of weight as low as you expected for higher reps).
Check out more of my leg workouts here: Leg Workouts
