lift603
New member
- Awards
- 0
I was wondering what is a better rep range for adding mass to your legs? would it be 6-10 or would it be 15+?
thank you
thank you
Hmm...I gotta disagree a little with this. The hypertrophy phase will stimulate sarcoplasmic hypertrophy more than myofibrilar, the strength and power phases u describe will better increase actin and myosin filament number. I would advise a mix of power(3-6reps) and hypertropy(8-12reps) sets each week. Something like:it depends were you are at in your training right now. i go through 'cycles' of training so that i can optimize growth, strength, and explosiveness. i will start by doing a 4-6 week hypertrophy phase consisting of roughly 20 total sets, with all exercises in the 8-12 rep range. Then i will do a strength phase that i will go down to around 16-18 or so sets, in the 5-8 rep range for 4 weeks. Following that i do a power phase for 2-4 weeks, 10-12 total sets, in the 2-5 rep range.
By approaching training by phases, your able to not only gain mass, but actually develop better mind muscle connections and strength. The reason for doing these phases in this order is:
-hypertrophy phase adds more actin fibers and myosin heads to the internal structure of your muscle, building up the proteins=building muscle size.
-strength phase increases the strength and functionality of the newly built muscle proteins.
-power phase sets a new higher level neural response to your muscle contractions, recruiting all your muscle fibers for a lift will enhance the bodies neural responce...
Its important to incorporate all of these phases and rep ranges into your training in order to maintain functional mass accumulation.
But to answer your question in short; depending on experience go with an 8-10 rep range for all exercises for no longer than 6 weeks straight. failure at the last rep every set and you will most certainly put on some mass.
I'm sure we agree with you in terms of warming up, but stating that you're a personal trainer does not immediately make what you say any more valid. (I mean no offense to you personally)Well let me tell you guys how I train my clients and friends also.I am a personal trainer for about 14 years,so íi hope my words will count for all of you.
So I make them start in the bycicle for 5 10 minutes to warm up the knees and the legs everywhere,this is very important,because before you get started ,zou wanna make sure you won`t get injured,right?JUst think about it,if you start with leg press and you warm up with light weight only on the machine,only that part of your leg will warm up but not everywhere.And the secret to go with big weights is to warm up everywhere to make sure you won`t get injured anywhere ,plus you wanna get better blood cerculation in your leg everywhere,and this one will help you get the pump we all looking for.I`m sure you all agree with me.
This is very true. genetics will influence you in any type of goal your try to achieve. For me personally, i have always had huge neck and traps naturally. Yet, my legs were twigs. my lower body was by far the hardest region to develop. I am still a bit "top heavy" but I'm much more proportionate now then i would be if i didn't train at all. Genetics, man thats a whole other issue.I feel it's all really individualized, as different people respond quite differently to different stimulus....