• FreeTrainers.com Forums
• Experienced Exercise
• High rep workout

Group: Experienced Exercise

High rep workout

Missa Posts: 56 Joined: 2002/04/09	2002/06/14, 09:41 AM In Muscle and Fitness hers there is an excellent article on high rep training for legs. I tried it out on Wednesday and am still sore (in a good way) today. Does anyone have any feedback/suggestions/issues with this type of workout? For example, 40 reps for leg extensions (3 sets), 50 lunges (3 sets). Thanks--
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/14, 10:21 AM Since the legs are a large muscle group, sometimes it takes very high reps. to stimulate them. Although, I find that doing a few heavy sets of squats get them just as hard! -------------- **_Robert_** Pain is temporary; glory is forever!
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/06/15, 01:47 AM Ooooooh yes lol that's what I'm doing......Always between 20 and 50 reps. I got very strong legs (from fencing and all the other sports I've been doing all my life) and now I'm just keeping the size and searching more definition. I don't take very heavy (well heavy enough to feel the burn thou) but it's the number of repetitions which are killing me...... One feels soooo good afterwards WHEN it's done. And I'm crazy enough to do this three times weekly....... -------------- - Nina :o) La vie est toujours aussi belle.....
Missa Posts: 56 Joined: 2002/04/09	2002/06/16, 07:07 PM Wow Philia! I've done it twice this week and I'm sitting here aching! But it does feel good. My legs were starting to get a little too big and I already feel like my legs are leaner and more defined. Love your new pic by the way. I guess I should put one up--
scotthall Posts: 18 Joined: 2002/05/14	2002/06/16, 10:44 PM Why would you do 20-50 reps? Work out your legs to stimulate muscle growth, 20-50 reps doesn't do this. Don't use soreness as sign to how well you worked out your legs. You can run for miles and beat your legs until they are extremely sore, you won't stimulate much growth though. Muscle definition doesn't come with high reps, it come's with low body fat through cardio and dieting. Use the weights to gain muscle, use cardio for definition.
Philia2 Posts: 4,078 Joined: 2001/10/19	2002/06/17, 02:23 AM Beeeeep negative, scotthall, it all depends on your goals. Those are not light reps but heavy ones and do trust me that you'll touch your low twist muscle fibres. BUT you are right no signifiant muscle growth with this. BUT you are also right (and that's for you too Missa) if you don't already have some good leg muscles then it's a very good idea to NOT do this method always but change with some low reps set once in a while. Cardio for definition? Lol you have to become marathonien before seeing any results!!! -------------- - Nina :o) La vie est toujours aussi belle.....
ischjli Posts: 408 Joined: 2002/03/13	2002/06/17, 12:06 PM As I mentioned in another thread, I remembered Philia taking about slow twitch fibres in the legs and loads of reps being effective at stimulating them. Then, through a co-worker I heard about a great leg workout consisting of squats 3 days a week, using 50-60% of your 1 rep max, for 10 sets of 5 reps each day. So I embarked on this, upping the weight by 5-10 lbs each day. I did this for 4 weeks and was able to up my max by 40 lbs. In addition my legs have never been harder, more defined, and thicker. Higher reps and frequency definately worked as a catalyst for me. -------------- Ischjli "Seven days without exercise makes one weak."
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/06/17, 12:44 PM Ischjli, this resembles the Westside training routine for powerlifters. You can also use this method for improving deadlifts and bench presses. For those interested, this is more explained more at: http://www.deepsquatter.com/strength/archives/index.htm. -------------- **_Robert_** Pain is temporary; glory is forever!