How Many Reps Should I Do to Get Lean Updated

How Many Reps Should I Do to Get Lean

Before I write this, please understand that I'g an advocate for lifting heavy weights with lower rep ranges to build size, strength, and dumbo muscle mass. That will never change.

Still, I've found that training legs crave a different approach. And in this mail service, I'm going to share why I do high reps for legs.

Yous're also going to become 3 different leg workouts using high reps that you lot tin can endeavor.

And later on yous read this post, get do one of these workouts and exit a comment to let me know what you retrieve!

What Exactly is High Reps?

When I say high reps, I hateful anywhere from 12 to 20 reps per set. 12 is the absolute minimum. And at times I'll go higher, like 25-30 reps. Just it's commonly around the 20'ish rep range.

Over my years (or I should say decades!) of bodybuilding and weight training, I've institute that doing high reps for legs literary works like magic for building huge quads and hamstrings.

This simple technique develops both the size and shape of your legs, especially that teardrop in your quads.

Why Low Reps Suck for Legs

In my younger years, I call back trying to squat heavy. I got stronger in the sense that I would move upward in how much I could squat. But the size of my legs never matched the amount of weight I could squat.

Now allow me take you an extremely familiar scene in the gym…

Have you ever noticed that in that location are many guys who will load upwards the leg press with equally any 45 lbs plates that volition fit?

Aye, we're both laughing right now…

And I'grand sure you lot also noticed that the majority of these people have mediocre legs, at all-time. At that place'southward no massive development or shape to their legs.

Part of that is considering of the crappy range of motion about use, specifically on the leg press automobile. Simply it'due south more so that they're not stimulating the right musculus fibers in their legs.

The Exception: Squats

Let me back information technology up before I go crucified…at that place is an exception for squats (in my stance). I do believe in doing heavy squats, and y'all should, in fact, start your workout with these. This volition build your foundation of strength, size, and power.

Heavy squats will too naturally boost your testosterone . But after your heavy sets of squats, information technology's fourth dimension to kill the residual of your workout with loftier reps.

Benefits of Training Legs with Loftier Reps

Before nosotros go into the high rep leg workouts, I want to larn the benefits of training legs with high reps. The reason I'k harping on this so much is that this was the fourth dimension when I really started to see massive leg growth! So yeah, it's time for y'all to get excited!

Here'due south what you can expect from training your legs with higher reps:

Extreme pumps in your quads and hams
Faster gains in overall leg size and mass
High reps volition bring out those striations in your legs
Yous'll burn more fat from the increased volume of your workouts

Leg Workouts

Now I'g going to requite you 3 high rep leg workouts you can do.

High Rep Leg Workout: Your new go-to high rep leg workout
Quick 350 Rep Leg Workout: Works cracking as a 2nd leg workout for the week, and if y'all have express gym time
Alternate Quads and Hams Conditioning: Based on training agonist and antagonist muscles together

It'south probably obvious that these are as well high book workouts. On that note, make certain you're rested and have the energy to plow through these. And a powerful pre-workout drink like 4 Approximate will also help.

High Rep Leg Workout

Well-nigh of my leg workouts first with leg extensions, and these should be super lite. This is a great style to warm upwards those quads and get your claret pumping.

In this conditioning, you'll do some 12-rep set up squats and follow that upward with even higher reps on leg press. From there, it's the basic extensions and curls, but not then basic with the farthermost rep ranges. Get ready!

Exercise	Sets ten Reps
Leg Extensions	four x 20
Squats	four x 12
Leg Printing	5 x 20
Single-Leg Extensions	iv x 12-15
Leg Curls	four 10 12-15
Calve Raises	5 x 15

Quick 350 Rep Leg Conditioning

You'll love this loftier rep leg conditioning if you lot're short on time. It should merely take you well-nigh 30 minutes to complete. And y'all'll be doing an insane amount of overall reps…350!

You may be wondering where the squats are. I did not include squats in this particular conditioning every bit the focus is on quickly getting in and out of the gym, and hitting a massive amount of reps.

Another thing you'll notice is ten ten 10 (10 sets of ten reps). This technique is based on the German Volume Training style. Staying on one exercise for 10 sets will allow you to plow through your workout even faster. And you lot'll get a tremendous leg pump!

Now, I know I said earlier that loftier reps start with 12 or more than. But it's the overall reps in the workout that counts here. And think of the fact that you're doing 100 reps for an do (ten x x for those mathematically challenged!).

*This works as a great 2d leg workout for the week. And I'yard a huge fan of preparation legs twice a week. In fact, when you're done with this postal service, read my post: Training Legs Twice a Week: How to Build Bigger Legs

Do	Sets x Reps
Leg Press	10 x x
Leg Curls	five ten 15
Leg Extensions	x x 10
Potent-leg Deadlifts	v ten 15

Alternating Quads and Hams Workout

This last high rep leg conditioning is based on training agonists with adversary muscles, which in this example, quads, and hams.

Of course, almost leg workouts are a mix of exercises for both quads and hamstrings. Only in this workout, you'll be alternating these exercises with supersets.

This is based on ane of my programs that focuses on getting lean and strong. Yous can read more about that plan here: Lean Muscle Building Program

Exercise	Sets ten Reps
Squats – superset with beneath	4 x six-viii
Lying Leg Curls	4 ten 15
Leg Press – superset with below	4 ten 25
Stiff-leg Deadlifts	4 10 xv
Leg Extensions –superset with beneath	5 ten 20
Seated or Standing Leg Curls	5 x 20
Calve Raises	vii ten 15

High Reps Doesn't Mean Lite Weight

Let's clear the air on one thing. Loftier reps for legs doesn't necessarily hateful going low-cal. Granted, you're not loading upward the usual amount of 45's or doing the whole stack, but you still need to pick a challenging weight.

If y'all haven't washed high reps for legs, I encourage you to try it for your adjacent leg workout. Commencement with the first conditioning I gave yous above called High Rep Leg Workout.

Train with Passion,

Jason

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