Hi guys! Hope everyone is well!
As the title already mentions, my post/question is about higher rep ranges for leg growth. I've now heard quite a bit of people mention that they think that legs (esp. quads) respond better to higher reps (say 12+) than the conventional 6-12 rep range. I would love to hear your thoughts, personal experiences and potentially your experiences with your clients (if you are a coach) on this!
Thanks in advance and merry Christmas to everyone!
Hi Celine,
Generally speaking, the majority of people will find their legs both respond better and are best engaged in higher rep sets. With that said, you should try to work in as many rep ranges as possible to ensure you target and hit as many fibres as possible. Some exercises are better suited to lower reps either due to safety or ability to load. For example, I personally prefer lower reps on hack, but higher reps on a squat or leg press. Hamstrings can take quite a bit of loading, especially in hip extension movements that also engage the glutes. Calves need a full range of reps in my opinion, but the key is properly engaging them. Something I got from Jordan Peters that helped me find what worked for me was having multiple rep ranges for a single exercises. For example, leg press; Set 1 - 6-8 Set 2 - 10-12 Set 3 - 20 rep set You can also try things like 6 by 4 sets, whereby for one movement you do 6 sets of 4 reps with 10-15 seconds of rest between each set. This allows you to work with a heavier weight but permits more volume in that movement. I hope that helps.