Do legs respond better to higher reps?

Use Higher Reps
The rule of thumb for gaining size is to use a rep range of 8-12. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. I experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps.


Which muscles respond better to high reps?

Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best.

Do quads respond better to high volume?

As explained by Charles Poliquin, your quadriceps (or quads) are mostly made up of type 2a muscle fibers, which are more aerobic than type 2b fibers so they respond better to higher reps. The time you spend doing a set of high rep squats can quickly pack on lower body muscle.


How many reps is good for legs?

How Many Repetitions Should You Do? Some fitness experts recommend doing two sets of 10 reps for each leg exercise. If it feels too easy, try adding in more resistance by using heavier weights. If it feels too hard, use less resistance or try fewer reps.

Is volume or weight better for legs?

Volume is the key for muscle growth, but the same can't be said for strength. If your primary goal for lifting weights is to get stronger, then you need to focus on lifting heavier weights over time.


Tom Platz On Leg Training (high reps vs low reps)



What tones your legs the most?

5 activities to tone legs fast
  1. Walk more. Aerobic activity like walking is one of the best exercises to tone legs. ...
  2. Indoor cycling. Indoor cycling is one of the fastest ways to tone your legs. ...
  3. Hill sprints. Hill sprints put your legs to work. ...
  4. Dance. Dancing is a fun and fast way to tone your legs. ...
  5. Jump rope.


Should I train legs for strength or hypertrophy?

The answer to this question depends on your goals. If you're trying to improve your overall strength, then you should focus on strength training. However, if you're trying to build muscle mass, then you should focus on hypertrophy training.

How can I maximize my leg growth?

But follow these guidelines, and I promise that your legs and body will change.
  1. Squat every day. ...
  2. Get great at goblet squats. ...
  3. Build up strength with Bulgarians. ...
  4. Finish with 10 minutes of lunges or stepups. ...
  5. Deadlift heavy at least once a week. ...
  6. Pay attention to your glutes.


How can I stimulate my legs to grow?

10 Must-Do Leg Exercises for Building Bigger Legs
  1. Back Squats.
  2. Front Squats.
  3. Hack Squats.
  4. Leg Press.
  5. Stiff Leg Deadlifts.
  6. Goodmornings.
  7. Machine Hamstring Curls.
  8. Machine Leg Extensions.


How can I increase my leg mass fast?

Squats. Squats are meant to increase muscle bulk in your legs and butt. Squats are best for building quad muscles (the quadriceps femoris in the upper leg). Stand with your feet hip-width apart.

How do I know if my quads are dominant?

If, when you squat, your first movement is to bend at the knees or if your knees move excessively past your toes, you may be quad dominant. Correcting quad dominance is fairly straightforward in most cases, although some people require a more individualized approach.


What makes someone quad dominant?

“Quad dominance occurs when the anterior muscles (quads and hip flexors) overpower the posterior muscles (glutes and hamstrings) of the leg,” explains AnneAlise Bonistalli, C.S.C.S., a Boston-based strength coach and founder of Boom personal training.

Why are people quad dominant?

Quadriceps dominance arises when the quadriceps and hip flexors (Iliopsoas) overpower the gluteal and hamstring muscles. It is incredibility important to maintain balance of flexibility and strength between the Hamstrings and Quadriceps.

Do hamstrings respond better to high reps?

Keep the reps low and the sets high. The hamstrings are predominantly fast twitch, meaning there is little point in training them with high repetitions. You need to train with a heavy resistance otherwise you will not create sufficient tension to evoke a hypertrophy or strength response.


Is it better to lift heavy or do more reps?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Is it better to max out or do reps?

More total work creates a larger stimulus for your muscles fibers than performing a single maximum effort rep. Additionally, maxing out also places tremendous stress on your central nervous system and takes considerably longer to recover from than lifting submaximal weights for more reps.

Why are legs so hard to grow?

Legs are your biggest muscle group so it's not surprising they're the toughest part to gain size. Partly, it can come down to genetics, some people are naturally gifted with tree trunks, others find it extremely easy to add size to their legs regardless of training or any of the below points in this article.


How long does it take to gain an inch on your legs?

You can see small results in even two to four weeks, after you begin a leg workout. You will have better stamina, and your legs will look a little more defined. But all in all, depending on your fitness levels, it does take three to four months for any remarkable difference.

Can skinny legs get bigger?

By adding an extra leg day or two to your routine, increasing your sets and reps where possible, eating more food, lifting heavier weights as you get stronger, and doing a combination of compound and isolation exercises, you should start seeing muscle growth in your legs within a couple of months.

Why won't my legs get bigger?

If you're not in a calorie surplus, (eating more calories than you burn in a day), it is scientifically impossible for you to gain new muscle. This goes for all muscle too, not just legs! Fuel your weeks (and workouts) adequately so that you're leaving no stone un-turned and starting to build more size.


Do leg muscles grow faster than arms?

Legs have more total growth potential than arms just because they contain larger muscle groups. Rate of growth will be determined by your training, nutrition, hormone levels and lifestyle.

How to get thicker legs?

Unless your goal is to gain weight overall, you're better off focusing on building muscle mass. Strength training focusing on your quadriceps and hamstrings, as well as eating sufficient calories and protein, can help build greater muscle mass to increase the size of your thighs.

Why do I get stronger but not bigger?

When you first do an exercise, you'll get stronger rapidly. Just so you know: this is not because your muscle got a lot bigger. But, rather, because of your brain's improved ability to activate that muscle during the exercise. This is what we call neurological adaptations, which lasts about 8-12 weeks.


Should you train legs fast or slow?

If you're looking to build muscle quickly, whether you've been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.

Should you train calves with high or low reps?

The slow twitch fibers are going to be resistant to fatigue and likely require a large time under tension in order to grow. Therefore, the majority of your calf training should fall into the 15-30 reps per set range, while a smaller amount (maybe 1-2 workouts per week) can sit in the 6-12 rep range.