leg training volume

nychris · 08-21-2008, 09:42 PM

Which rep range do you all train legs with for size and strength? How many total sets? High reps for quads and calves and lower reps for hams?

BiggT · 08-21-2008, 11:42 PM

I honestly think there is no way to separate "quads" and "hams" when you correctly do squats, leg presses, hacks, etc. Unless you're really half-assing the reps, the hamstrings get activated.

Generally, to gain size and strength over time, you'll want to consistently progress with the weight you handle in a non-neural rep range. To me, neural work is max singles, doubles, and triples. It's tough to build size in those ranges because you just can't do enough total work with that much of a load to stimulate growth. If you lighten it up to something you can handle for 4-12 reps over enough sets to give you maybe 24-36 total reps (which is probably 75-85% maybe) you should see good growth provided you eat enough. Your strength will increase in those rep ranges. As far as reps, it isn't important in terms of a magic number scheme. I think it is important to keep sets/reps constant so long as you don't stall simply because it is a quantifiable way to guage progress. If you want big maximal lifts, from my experience, I'd recommend having periods when you do that low volume, high intensity neural work. If you still want to keep getting bigger, then try adding in a couple backoff sets in the 8-12 rep range to keep total volume high enough to stimulate growth.

As far as calves . . . in 16 years of lifting weights, I can count the number of times I've done them on both hands, so I am not the best to give advice on what works for them, lol.

getjacked · 08-22-2008, 05:44 AM

personally i find that higher reps work much better for quad size than lower.. i like to do sets of 8-15+ with dropsets.

WonderWoman · 08-22-2008, 06:51 AM

my quads suck ass for cutting, ugh! they are big, but seperating them is a bitch. I think I am giving up on them, lol. I only see seperation as I get very lean but I don't want to sacrifice losing too much muscle on my upper body to cut my quads immensly. I honestly don't even train my calves, they are big too and grow like weeds and just cut up when leaner too... they get the most workout when I wear heels, lol.

I have lost alot of strength so I am going for reps right now.. 15-20 range and very light weight.

Big Sky Guy · 08-22-2008, 06:58 PM

I have to work in the 5-15 range to really exhaust the muscles and force the legs to grow. As Bigg said, the low rep range uses so much perephrial energy on supporting muscles that it does not seem to focus the work on the legs.

08-21-2008, 09:42 PM	#1 (permalink)
nychris Gold Member Join Date: Mar 2008 Location: Long Island, NY Posts: 544 Rep Power: 23242	leg training volume Which rep range do you all train legs with for size and strength? How many total sets? High reps for quads and calves and lower reps for hams?

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08-21-2008, 11:42 PM	#2 (permalink)
BiggT Join Date: Apr 2007 Location: MI/PA Posts: 630 Rep Power: 87776	I honestly think there is no way to separate "quads" and "hams" when you correctly do squats, leg presses, hacks, etc. Unless you're really half-assing the reps, the hamstrings get activated. Generally, to gain size and strength over time, you'll want to consistently progress with the weight you handle in a non-neural rep range. To me, neural work is max singles, doubles, and triples. It's tough to build size in those ranges because you just can't do enough total work with that much of a load to stimulate growth. If you lighten it up to something you can handle for 4-12 reps over enough sets to give you maybe 24-36 total reps (which is probably 75-85% maybe) you should see good growth provided you eat enough. Your strength will increase in those rep ranges. As far as reps, it isn't important in terms of a magic number scheme. I think it is important to keep sets/reps constant so long as you don't stall simply because it is a quantifiable way to guage progress. If you want big maximal lifts, from my experience, I'd recommend having periods when you do that low volume, high intensity neural work. If you still want to keep getting bigger, then try adding in a couple backoff sets in the 8-12 rep range to keep total volume high enough to stimulate growth. As far as calves . . . in 16 years of lifting weights, I can count the number of times I've done them on both hands, so I am not the best to give advice on what works for them, lol.

08-22-2008, 05:44 AM	#3 (permalink)
getjacked TRAPASAURUS Join Date: Mar 2008 Posts: 1,128 Rep Power: 72833	personally i find that higher reps work much better for quad size than lower.. i like to do sets of 8-15+ with dropsets.

08-22-2008, 06:58 PM	#5 (permalink)
Big Sky Guy Yoked with the King Join Date: Feb 2002 Location: MT Posts: 2,628 Rep Power: 273650	I have to work in the 5-15 range to really exhaust the muscles and force the legs to grow. As Bigg said, the low rep range uses so much perephrial energy on supporting muscles that it does not seem to focus the work on the legs.