more reps less weight or less reps more weight?

[lilboy2]

... for the next 8 weeks i have decided to take the power lifting approach to training for my legs. first off: i am separating quads and hams on different days. but i am going as heavy as i can for reps of 2-4 on compound motions such as squats.... i have had many people comment to me on how this technique "will not build muscle". Personally i think they are dead wrong. but i would like to hear what the board has to say.

 

[ManOfMuscle]

Low reps absolutely build muscle, they also do wonders for your strength. However I favor a program that inclues all rep ranges for the entire body.

 

[lilboy2]

Low reps absolutely build muscle, they also do wonders for your strength. However I favor a program that inclues all rep ranges for the entire body.

Thanks,,, i also believe in mixing it up when it comes to reps. so i'm looking foward to what this next 8 weeks will do for my strength and or size.

 

[Ponderosa]

Low reps absolutely build muscle, they also do wonders for your strength. However I favor a program that inclues all rep ranges for the entire body.

Exactly.

Note: if you plan to train HEAVY, particularly with legs/squats, you'd be wise to spend a week or more before hand training smaller muscle groups that support said exercise...things like abduction, adduction, abs, lower back, etc.

Some nut job came into my gym the other day...he was probably 6', 175 lbs. immediately went under three 20kg plates on each side for squats, with horrible wobbly form. That's a herniated disk WAITING to happen.

 

[BigRonWannabee]

Well, higher rep ranges (especially for legs) will serve you better as far as hypertrophy goes. ME type days on legs serve to increase your absolute strength and will help you move more weight during your non-ME days. Take a guy whos been on a volume routine and throw him the routine scheme your suggesting - I bet the farm his quads shrink up a bit. Variation is the key, Ive done it every which way. Has your trainer had you deload in a while?

 

[lilboy2]

Well, higher rep ranges (especially for legs) will serve you better as far as hypertrophy goes. ME type days on legs serve to increase your absolute strength and will help you move more weight during your non-ME days. Take a guy whos been on a volume routine and throw him the routine scheme your suggesting - I bet the farm his quads shrink up a bit. Variation is the key, Ive done it every which way. Has your trainer had you deload in a while?

Unfamiliar with "deloading" .... but ok ,, so i was up to 385 for a set of 2 (full 90) on my 5th set,,, maybe i will back down to 315 and do sets of 8 with that and work my way up from there: occasionally going heavy for reps of 2: ,,, but yes ,, my goal right now is pure SIZE .....Strength is fun and all ,, but i need size.

 

[GatorFB21]

average 2-6 out, and you get the magic number

 

[BigRonWannabee]

Im on a modified 10x3 routine now using IA's format as a basis (upper/lower split) where my quad training gets hit once every 5 days. I rotate the following lifts for my leg/posterior/back training for example:

Squats (8x3) with around 80% max
LP or Hacks - (2x15) not to failure
Squats (1x3) with around 90-95% max
Deads - (8x3) or (1x3) with additional assistance work on the ME day.

Basically you have a wide variety of lifts both bar and machine, and even wider variety of assistance work like reverse hypers, pullthroughs etc to choose from. Id love to see the routine your currently using

 

[lilboy2]

Im on a modified 10x3 routine now using IA's format as a basis (upper/lower split) where my quad training gets hit once every 5 days. I rotate the following lifts for my leg/posterior/back training for example:

Squats (8x3) with around 80% max
LP or Hacks - (2x15) not to failure
Squats (1x3) with around 90-95% max
Deads - (8x3) or (1x3) with additional assistance work on the ME day.

Basically you have a wide variety of lifts both bar and machine, and even wider variety of assistance work like reverse hypers, pullthroughs etc to choose from. Id love to see the routine your currently using

currently: .. monday is my quad say.

Squats: 2 warm up sets ,, one with 135 for 15 then 1 with 225 for 10
sets. 1.275x6 2.315x6 3.335x4 4.385x2

Lunges: smith machine. sets 1.185x8 2.225x8 3.250+x4-6 depending on
the day.

leg press: with the pin, rack it for 3 sets of 8 (seat as close as it gets)

leg extensions: 3-4 sets of 15 with relatively low weight,,, 115-120lbs usually.

 

[BigRonWannabee]

Pretty usual lookin setup you got going. Is it working as is?

 

[lilboy2]

Pretty usual lookin setup you got going. Is it working as is?

not sure... to an extent ,, but nothing that is WOWING me ,, you know ,,, my legs are looking good,, upper legs that is... and sitting right around 24" ... but ... i'm open for suggestions.... fire one at me.

 

[B.Reel]

Well, higher rep ranges (especially for legs) will serve you better as far as hypertrophy goes.

Can you explain this plz. Why would legs be different than any other bodypart?

 

[BigRonWannabee]

Shit just takes time, you wont find a perfect routine and just be shocked at the growth. Id say the main thing to concentrate on is progression of weight. All the best routines have the underlying principle of small steady progression of weight on the bar. Once you stop progressing, choose a new movement and get good at that. Ive nothing is going up, deload for a week or take it off.

 

[BigRonWannabee]

Can you explain this plz. Why would legs be different than any other bodypart?

Low rep ranges (1-3) do very little for size for any bodypart. Its just a fact of the game.

Listen Im not saying people dont do great on low reps, some do for sure. But the majority of us respond best to a higher rep range. Depends how you perform your sets, how long the muscle is loaded for etc etc etc. Im really trying not to overcomplicate things. lilboy PM me your routine I wanna have a look at it.

 

[lilboy2]

Low rep ranges (1-3) do very little for size for any bodypart. Its just a fact of the game.

Listen Im not saying people dont do great on low reps, some do for sure. But the majority of us respond best to a higher rep range. Depends how you perform your sets, how long the muscle is loaded for etc etc etc. Im really trying not to overcomplicate things. lilboy PM me your routine I wanna have a look at it.

your pm box is full ! ! ...

 

[BigRonWannabee]

Damnit, its clear now