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Getbig Bodybuilding Boards => Training Q&A => Topic started by: dj181 on December 31, 2012, 09:34:07 AM



Title: high reps for legs?
Post by: dj181 on December 31, 2012, 09:34:07 AM
my new ladyfriend told me that she wants me bigger so low and behold i'm going on a mass gain program lol

anyways, i train at home with dumbbells and i've been doing db full squats and i can get nearly 20 reps with the max weight that i got

so now i have 2 options:

1. buy thinner 5 kg plates so i can load more weight on each bell

2. go to very high reps on full squats ie. 40-50 reps

i'd like to try option 2 just to see how and if it works, but i was wondering if any of you dudes got results on legs doing ultra high reps?


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 09:43:21 AM
I have never went over 20 reps apart from free weight squats after a pre-exhaust set of leg extensions which worked well. Try doing one legged squats and believe me they are brutal. stand on one leg on your bench and the other leg hanging, hold a dumbbell on the side of the working leg..or even use a plate in your hand


Title: Re: high reps for legs?
Post by: dj181 on December 31, 2012, 09:51:31 AM
I have never went over 20 reps apart from free weight squats after a pre-exhaust set of leg extensions which worked well. Try doing one legged squats and believe me they are brutal. stand on one leg on your bench and the other leg hanging, hold a dumbbell on the side of the working leg..or even use a plate in your hand

yeah, 1-legged squats is a good option

and since i consider myself such an athlete i should have the balance and agility to pull them off ;D

i did lunges for awhile, but quite honestly full squats pwn the shit out of them, at least in my experience they do


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 09:52:29 AM
have also hung a dumbbell from a dips belt works good so both hands are free..


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 09:55:08 AM
yeah, 1-legged squats is a good option

and since i consider myself such an athlete i should have the balance and agility to pull them off ;D

i did lunges for awhile, but quite honestly full squats pwn the shit out of them, at least in my experience they do
well i would get more 5 kg plates or even use 10kg plates...or do a tri set of squats,lunges , step ups.


Title: Re: high reps for legs?
Post by: dj181 on December 31, 2012, 09:59:58 AM
well i would get more 5 kg plates or even use 10kg plates...or do a tri set of squats,lunges , step ups.

but the 10 kg plates aren't functional, coz they are too bulky (ie. wide) and they slam into my thighs when i'm doing the reps, so fuck that!

right now i can load up one bell with bout 80 max, but if i get the thinner 5 kg plates then i can load up each bell with bout 115 pounds


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 10:09:14 AM
well i like DB squats too and there is no stress on your back, your trap area gets worked to a degree holding them. also you can do front squats bells in the clean position or behind in a type of hack lift. Have also tried squats holding bells overhead(with less weight of course). I think that one legged squats are a killer.. but you know that sure you have done them.


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 10:12:53 AM
if you can hold 115 pounds in each hand then you are strong and will have great forearms(unless you use straps) Farmers walk is also a good forgotten ex.


Title: Re: high reps for legs?
Post by: dj181 on December 31, 2012, 10:16:46 AM
if you can hold 115 pounds in each hand then you are strong and will have great forearms(unless you use straps) Farmers walk is also a good forgotten ex.

holding 115 bells in each hand while performing 20 full range squat reps?

lol, i don't think i could do that, and quite honestly i use straps even for the 80 pound bells ;D

my lady said i need a rounder and fuller ass but she didn't say a thing bout getting bigger forearms ;)


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 10:23:25 AM
holding 115 bells in each hand while performing 20 full range squat reps?

lol, i don't think i could do that, and quite honestly i use straps even for the 80 pound bells ;D

my lady said i need a rounder and fuller ass but she didn't say a thing bout getting bigger forearms ;)
yeah i would never hold and squat that weight.. ;D but if you can load them up to that weight then you have all you need to turn you into superman. Squats ,lunges, stiff deads...will hit your ass.


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 10:25:21 AM
this is a great book


Title: Re: high reps for legs?
Post by: dj181 on December 31, 2012, 10:28:38 AM
yeah i would never hold and squat that weight.. ;D but if you can load them up to that weight then you have all you need to turn you into superman. Squats ,lunges, stiff deads...will hit your ass.

but the strange thing is.... stiff-leg deads work my upper lats the most ??? ??? ???


Title: Re: high reps for legs?
Post by: Mr Nobody on December 31, 2012, 10:30:22 AM
40-50 reps you will run out of oxygen before muscle failure, not to mention light weights. 10-20 is best.


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 10:39:05 AM
40-50 reps you will run out of oxygen before muscle failure, not to mention light weights. 10-20 is best.
I agree 20 reps max. Stiff Deads will hit your lower back,glutes and Hamstrings hard. Upper back area will get some work too. I find doing them "stiff" legged better for Hamstrings and lower back,glutes. Now a lot of people do a smaller range of motion with slightly bent knees and itīs "Romanian Deadlifts" which are good but i think with stiff legs for your purposes.


Title: Re: high reps for legs?
Post by: Mr Nobody on December 31, 2012, 10:45:20 AM
I agree 20 reps max. Stiff Deads will hit your lower back,glutes and Hamstrings hard. Upper back area will get some work too. I find doing them "stiff" legged better for Hamstrings and lower back,glutes. Now a lot of people do a smaller range of motion with slightly bent knees and itīs "Romanian Deadlifts" which are good but i think with stiff legs for your purposes.
Agreed. Slight bent knees uses more lower back.

Your diagram on the the one leg squats very informative. I got three people I train and they have limited equipment I may have them try them.


Title: Re: high reps for legs?
Post by: dj181 on December 31, 2012, 10:46:56 AM
so 40-50 reps is too much then?

well i guess that means that i got to buy them thinner 5 kg plates then


Title: Re: high reps for legs?
Post by: Donny on December 31, 2012, 11:01:28 AM
so 40-50 reps is too much then?

well i guess that means that i got to buy them thinner 5 kg plates then
yeah or tri-set do some intensity principles to make the weight "Heavier".


Title: Re: high reps for legs?
Post by: WOOO on December 31, 2012, 03:14:22 PM
my main leg day looks like this:

3xSuperset:
20 Weight Vest Step Ups
20 Weight Vest Lunges
20 Weight Vest Calf Raises

3xSuperset:
20 Wide-Leg Kettlebell Grok Squats
5 Wide-Leg Grok Squat Jumps
20 Seated Calf Raises (Plates in Knees)

5xSuperset:
10-20 Narrow Barbell Squats
10-20 Barbell Calf Raises

4xSuperset:
10-20 Leg Extensions
10-20 Standing Leg Curls


i take no more than 45 seconds rest between sets and often less than 30... it's fucking intense and i can't go anywhere near as heavy as I could handle otherwise...

but i get an incredible workout and my legs both look better and are dynamically stronger than ever before


Title: Re: high reps for legs?
Post by: Overload on January 02, 2013, 08:02:15 AM
My legs always responded best to higher reps for muscle growth.

15-20 reps always did more for my legs than lower reps. Due to knee problems i never go below 10 reps on any leg movement and my legs are just as big as they were when i squatted over 500 pounds.

Super sets work well too. My typical leg day is as follows:

Front Squats:
warm up = bar x 30 reps
warm up = bar x 30 reps
135 x 20 reps
185 x 20 reps
225 x 20 reps
275 x 20 reps
315 x 12-15 reps
345 x 12-15 reps
back squat:
135 x 30 reps really fast
bar x 30 reps really fast

Leg extensions:
half stack x 20 reps
full stack x 20 reps x 3 sets

Hamstring curls:
half stack x 20 reps
3/4 stack x 20 reps x 3 sets

Seated calves:
2 plates x 30 reps
3 plates x 30 reps
4 plates x 30 reps
5 plates 20-30 reps
3 plates x 30 reps
2 plates x 30 reps

Deadlifts:
225 x 10 reps
275 x 10 reps
315 x 10 reps

That's it, i switch it up with regular squats, hack squats and leg press every 4 weeks. Also i do this routine in reverse order some days to make it a real challenge. I always vary the way i do this routine, less rest, super sets, etc.


8)


Title: Re: high reps for legs?
Post by: jpm101 on January 02, 2013, 09:51:30 AM
Wanting to make DB squats more intense, might consider the one and one half program.

Do a full squat, than come up half way...stop....and down again to the full squat position and back all the way up to the original standing position. That's a 1 & 1/2 rep. No bouncing from that bottom position, try to make a true BB'ers full squat every rep.

Might suggest(with your DB's) the Bulgarian squat and front Step-up. Both hit the ham's & glutes very well, also. Most trainee's hold a DB in one hand, rather that both. Seems to allow more focus on the one side you are working. Would also suggest the Romanian DL, because the back is held straight throughout the entire movement.As with the SLDL's, people tend to round the back, which allows too much tension on the lower spine.

Might also suggest, if your lady friend is so concerned about your body mass and glutes, she set you up for a membership in a  real weight training gym. But than again, what's love got to do with it?  Good Luck with that.


Title: Re: high reps for legs?
Post by: funk51 on January 02, 2013, 10:07:18 AM
when going heavy in the  squat don't forget to use  a rack and don't forget to set the pins. :( :( :(


Title: Re: high reps for legs?
Post by: dj181 on January 02, 2013, 01:15:05 PM
thanks for the feedback fellas

so the consensus seems to be stay within the 12-20 rep range, so i'll either have to get the thinner 5 kg plates or try the one-legged squats

at the end of his life AJ recommended that all one really needs to do is chins, dips, and 1-legged squats and i think that he's right, but that topic would be for another thread


Title: Re: high reps for legs?
Post by: jpm101 on January 02, 2013, 04:51:57 PM
Arther Jones spoke words of wisdom.  Most always follow the K.I.S.S. rule, also. Good Luck


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 04:14:13 AM
You could make some longer dumbells?
Get a few lengths of solid steel roundbar. Cut them to the desired length long enough to load enough weight and either and use two pairs of collars on each dumbell or weld som strong whasers to the inner sides and use heavy clamp on collars on the outside.
Should cost a fraction compared to all new plates.


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 06:37:07 AM
You could make some longer dumbells?
Get a few lengths of solid steel roundbar. Cut them to the desired length long enough to load enough weight and either and use two pairs of collars on each dumbell or weld som strong whasers to the inner sides and use heavy clamp on collars on the outside.
Should cost a fraction compared to all new plates.

steel cutting and welding tools are pretty costly...

not to mention the required skills which most of us don't have


Title: Re: high reps for legs?
Post by: Montague on January 03, 2013, 07:01:34 AM
my new ladyfriend told me that she wants me bigger so low and behold i'm going on a mass gain program lol


Or, you could tell her that if she lost a couple of pounds, you'd be bigger in relation.


Title: Re: high reps for legs?
Post by: Donny on January 03, 2013, 07:02:10 AM

Or, you could tell her that if she lost a couple of pounds, you'd be bigger in relation.
:D


Title: Re: high reps for legs?
Post by: Montague on January 03, 2013, 07:04:04 AM
Also a more effective tool for breaking up than the old, "It's not you, it's me," ploy.


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 07:14:46 AM
Also a more effective tool for breaking up than the old, "It's not you, it's me," ploy.

tell her to use a narrow angle lense


Title: Re: high reps for legs?
Post by: dj181 on January 03, 2013, 07:18:06 AM

Or, you could tell her that if she lost a couple of pounds, you'd be bigger in relation.

 ;D ;D ;D

honest to God, she's 5'5" and bout 100 pounds :P

and speaking of high rep squats, i was reading up on the Super Squats program and i'm wondering if i should maybe try and give it a go?

maybe it wouldn't be so practical with bells?

last squat workout i got 15 reps til failure with my current max wt available ie. 80 pounds per bell

if i get the thinnest 5 kg plates i can load up 115 pounds per bell


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 08:48:16 AM
steel cutting and welding tools are pretty costly...

not to mention the required skills which most of us don't have

If he bought the bars at the length he needed and used 2 pairs of collars on each dumbell there would be no tools or skills needed


Title: Re: high reps for legs?
Post by: Yev33 on January 03, 2013, 08:48:43 AM
I know that you like the HIT ideas but your current equipment situation makes this a difficult task for legs.
I would suggest the the sets across approach for your db squats.
You said you can get 15 reps in one set. Try doing 5 sets of 10-15 with the 80lb dbs.. When you get 5 sets of 15, go for 5x15-20.
You can hit legs twice a week, once with the squats as I described. The second work out do a single leg variation like a walking lunge, rear foot elevated split squats, reverse lunges etc.. I would strongly recommend you use the sets across volume approach for the single leg work as well. Balance becomes an issue when trying for that one all out set and you inevitably end selling your self short.

Most important when using an approach like this is to pace yourself. Don't go balls out on the first set, last set should be the hardest and you should be able to get at least 80% of the reps compared to your first set.


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 09:12:09 AM
If he bought the bars at the length he needed and used 2 pairs of collars on each dumbell there would be no tools or skills needed

ends of the bars would not rotate, bars would either be 1" or 2" but not 1" with 2" ends

a regular 60" bar costs $14...

http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=2 (http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=2)

an olympic bar costs $28

http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=3 (http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=3)



Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 10:49:04 AM
ends of the bars would not rotate, bars would either be 1" or 2" but not 1" with 2" ends

a regular 60" bar costs $14...

http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=2 (http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=2)

an olympic bar costs $28

http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=3 (http://shop.fitnessdepot.ca/Bars-Collars--C28.aspx?s=Price%20ASC,%20ProductId%20DESC&c=24&p=3)



But the point was to make dumbell bars long enough for to do dumbell squats with enough weight?


Title: Re: high reps for legs?
Post by: Donny on January 03, 2013, 11:13:15 AM
I know that you like the HIT ideas but your current equipment situation makes this a difficult task for legs.
I would suggest the the sets across approach for your db squats.
You said you can get 15 reps in one set. Try doing 5 sets of 10-15 with the 80lb dbs.. When you get 5 sets of 15, go for 5x15-20.
You can hit legs twice a week, once with the squats as I described. The second work out do a single leg variation like a walking lunge, rear foot elevated split squats, reverse lunges etc.. I would strongly recommend you use the sets across volume approach for the single leg work as well. Balance becomes an issue when trying for that one all out set and you inevitably end selling your self short.

Most important when using an approach like this is to pace yourself. Don't go balls out on the first set, last set should be the hardest and you should be able to get at least 80% of the reps compared to your first set.
good post some sound advice. lots you can do with even just a set of Bells. Home gym training can also yield great results.


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 11:50:17 AM
But the point was to make dumbell bars long enough for to do dumbell squats with enough weight?


i have 2 of these... can load more than enough on them... $50 on amazon (but i got mine on sale for less)

http://www.amazon.ca/gp/product/B0010YOBB4/ref=oh_details_o01_s01_i00 (http://www.amazon.ca/gp/product/B0010YOBB4/ref=oh_details_o01_s01_i00)

(http://ecx.images-amazon.com/images/I/71oXyu%2BiJbL._AA1500_.jpg)


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 12:02:34 PM
i have 2 of these... can load more than enough on them... $50 on amazon (but i got mine on sale for less)

http://www.amazon.ca/gp/product/B0010YOBB4/ref=oh_details_o01_s01_i00 (http://www.amazon.ca/gp/product/B0010YOBB4/ref=oh_details_o01_s01_i00)

(http://ecx.images-amazon.com/images/I/71oXyu%2BiJbL._AA1500_.jpg)

Those look great.i bet using the thinner 5kg olympic plates they can hold a fair amount?

Definatley a futre investment once I move house and can have a larger home gym


Title: Re: high reps for legs?
Post by: dj181 on January 03, 2013, 12:06:19 PM
i have 2 of these... can load more than enough on them... $50 on amazon (but i got mine on sale for less)

http://www.amazon.ca/gp/product/B0010YOBB4/ref=oh_details_o01_s01_i00 (http://www.amazon.ca/gp/product/B0010YOBB4/ref=oh_details_o01_s01_i00)

(http://ecx.images-amazon.com/images/I/71oXyu%2BiJbL._AA1500_.jpg)

how much weight can you load up on them?

also, if you load up 25 pound plates or larger doesn't it make it too cumbersome to do the exercises correctly?


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 12:11:09 PM
Those look great.i bet using the thinner 5kg olympic plates they can hold a fair amount?

Definatley a futre investment once I move house and can have a larger home gym


capacity is 150lbs per bar... i use 1 for dumbbell rows and have loaded it to 180lbs without issue...


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 12:23:24 PM

capacity is 150lbs per bar... i use 1 for dumbbell rows and have loaded it to 180lbs without issue...

Definatley a worthy investment for anyones home gym, Id imagine they will be fine even well beyond 180. Holds more then I will ever need


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 12:28:12 PM
Definatley a worthy investment for anyones home gym, Id imagine they will be fine even well beyond 180. Holds more then I will ever need

well... i just checked... max i can fit is 3x45lbs per side... bar weighs 15lbs... i picked it up and it seemed solid/stable...

strong little bastards!

i only train at home now... it's the way to go


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 12:44:33 PM
well... i just checked... max i can fit is 3x45lbs per side... bar weighs 15lbs... i picked it up and it seemed solid/stable...

strong little bastards!

i only train at home now... it's the way to go

Thats seriously strong!
i also only train at home and will always do so. At the present its not ideal as the only space I have is an outbuilding at the bottom of the garden that is 6 foot by 12 foot. I cant wait to move to a house with a garage hopefully this year,and get some more equipment.
Still prefer it to goin to a gym.
In the home gym thread on here a while back there was some awesome home gyms on there.


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 01:06:29 PM
Thats seriously strong!
i also only train at home and will always do so. At the present its not ideal as the only space I have is an outbuilding at the bottom of the garden that is 6 foot by 12 foot. I cant wait to move to a house with a garage hopefully this year,and get some more equipment.
Still prefer it to goin to a gym.
In the home gym thread on here a while back there was some awesome home gyms on there.

i'll post some pictures of my spare room


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 01:30:56 PM
That would be great


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 01:34:38 PM
http://www.getbig.com/boards/index.php?topic=453747.0 (http://www.getbig.com/boards/index.php?topic=453747.0)


Title: Re: high reps for legs?
Post by: Henda on January 03, 2013, 02:00:27 PM
Thats ideal, looks like a real serious home gym, are those sandbags? Sandbag training is fucking amazing strength and condioning workout! Hope to get a couple myself when I get the room. Very nice gym.



Title: Re: high reps for legs?
Post by: dj181 on January 03, 2013, 02:06:30 PM
well... i just checked... max i can fit is 3x45lbs per side... bar weighs 15lbs... i picked it up and it seemed solid/stable...

strong little bastards!

i only train at home now... it's the way to go

ok, you can load three 45's on each side of the bell, but how functional is that?

if you did rows with it you'd have too short of a range of motion, not to mention too short of a range of motion on most lifts


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 02:15:25 PM
ok, you can load three 45's on each side of the bell, but how functional is that?

if you did rows with it you'd have too short of a range of motion, not to mention too short of a range of motion on most lifts


what the hell am i gonna do with 285lbs in 1 hand?

3x25lbs per side fits well and that's 165lbs... good for anything for me (i max out on chest at 130lbs if i use dumbbells)


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 02:16:44 PM
Thats ideal, looks like a real serious home gym, are those sandbags? Sandbag training is fucking amazing strength and condioning workout! Hope to get a couple myself when I get the room. Very nice gym.



yup, 1 sandbag, 2 bulgarian training bags... the top one is filled with rubber mulch and weighs about 35lbs, the 2nd one is full of sand and weighs 70lbs

they are awesome


Title: Re: high reps for legs?
Post by: Donny on January 03, 2013, 02:27:44 PM
Home gym training is great ...can do what you want ..got all you need wooo.


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 02:35:13 PM
Home gym training is great ...can do what you want ..got all you need wooo.

yup... i trained legs today in tights... that's it... very comfortable way to go... had to get dressed to cross over to the gym complex though for leg extensions/curls and for a swim and stretch in the hot tub (i moved to a townhouse in a big gated complex)... also did some tabata rowing


Title: Re: high reps for legs?
Post by: dj181 on January 03, 2013, 02:45:02 PM
yup... i trained legs today in tights... that's it... very comfortable way to go... had to get dressed to cross over to the gym complex though for leg extensions/curls and for a swim and stretch in the hot tub (i moved to a townhouse in a big gated complex)... also did some tabata rowing

were they shiny red :P :P :P

J/K man ;D

but it is a load of horseshit that one has to train in a gym to develop an outstanding body... complete and utter horse-bullshit


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 02:50:21 PM
black nike combat tights... oh and my vibrams


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 02:53:07 PM
 ;D


Title: Re: high reps for legs?
Post by: dj181 on January 03, 2013, 02:54:39 PM
;D

nice :P

any ass shots ;)


Title: Re: high reps for legs?
Post by: Donny on January 03, 2013, 02:56:24 PM
Very nice wooo...   ;D...No homo ...


Title: Re: high reps for legs?
Post by: WOOO on January 03, 2013, 02:58:53 PM
nice :P

any ass shots ;)

LOL. reserved for my wife.


Title: Re: high reps for legs?
Post by: Montague on January 03, 2013, 07:40:17 PM
;D


I hope your balls are wearing a tag reading, "If found, please return to..."


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 03:43:57 AM

I hope your balls are wearing a tag reading, "If found, please return to..."


my wife wants me to tattoo "Property of My Wife" on my inner thigh...

i may do it... got lots of ink already... YOLO     :)


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 03:55:51 AM

my wife wants me to tattoo "Property of My Wife" on my inner thigh...

i may do it... got lots of ink already... YOLO     :)

i gotta give you some credit

i had you pegged as some fat toady guy, but your pic proved me wrong

props to you sir


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 04:03:04 AM
i gotta give you some credit

i had you pegged as some fat toady guy, but your pic proved me wrong

props to you sir


ha... toady yes (at least in personality)

fat, no

large, yes


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 04:04:31 AM

ha... toady yes (at least in personality)

fat, no

large, yes

 ;D ;D ;D

so what's your height/weight?


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 04:49:46 AM
;D ;D ;D

so what's your height/weight?


182cm (a smidge under 6ft)

235lbs


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 04:52:57 AM

182cm (a smidge under 6ft)

235lbs

yep, that's large

so whadda ya bench ;D


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 05:09:48 AM
yep, that's large

so whadda ya bench ;D

This week maxed out at 315x8 and 1 with a spot from my wife.

Nothing earth shattering.

No video proof

So it didn't happen


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 05:12:56 AM
This week maxed out at 315x8 and 1 with a spot from my wife.

Nothing earth shattering.

No video proof

So it didn't happen


315 for 8 is damn impressive


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 05:32:58 AM
315 for 8 is damn impressive

not bad for a natty... i'm not as strong as i once was but i do not train for that anymore... but my bench has increased (315 for 4-5 last january) over the last year... i attribute this mostly to diet (been pretty strict) and to the addition of bands and chains to my training. my shoulders and tris are significantly stronger now.


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 05:39:11 AM
not bad for a natty... i'm not as strong as i once was but i do not train for that anymore... but my bench has increased (315 for 4-5 last january) over the last year... i attribute this mostly to diet (been pretty strict) and to the addition of bands and chains to my training. my shoulders and tris are significantly stronger now.

do you do floor presses?


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 05:49:12 AM
do you do floor presses?


on occasion yes... usually with dumbbells... more often i do 3/4 rack presses as a last set after benching


Title: Re: high reps for legs?
Post by: Montague on January 04, 2013, 06:47:55 AM
This week maxed out at 315x8 and 1 with a spot from my wife.

Nothing earth shattering.

No video proof

So it didn't happen



I think the whole mentality of "demanding proof" of feats we consider commonplace is an indication of the type of people who increasingly inhabit this board. The serious boards are okay for the most part, but if you post on the G&O that you rep anything over two plates, people call bullshit.


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 06:51:03 AM
Truth is that a lot of folks do not. But it's all proportional.

As I've stated before I started lifting at 14. Longest stoppage in my life was about 4 months.

I've being pursuing some kind of athletic goal for 20 years.


Title: Re: high reps for legs?
Post by: Montague on January 04, 2013, 06:59:59 AM
Truth is that a lot of folks do not. But it's all proportional.

As I've stated before I started lifting at 14. Longest stoppage in my life was about 4 months.

I've being pursuing some kind of athletic goal for 20 years.


I suspect I'm used to it because I spent my formative gym years in a hardcore facility that had lots of serious powerlifters and bodybuilders. Although I never got involved to the level of the top dogs there, I was fortunate that most of them took a liking to me, and I learned a lot from them; everything from the ABC's of training, spotting, nutrition, even the PED end of things.

As such, I saw a lot of impressive feats, too. I know what has been, and can be done. While not everyone has enjoyed this exposure, I still wonder how many here (not the training board) have even stepped foot in a gym.


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 07:09:08 AM
one more option that i just thought of is to do my reps with a 4 second cadence ie. 4 seconds up and 4 seconds down

i'm doing my reps now with a normal cadence and each rep only takes about 2 or 3 seconds, but if i start doing the slower rep cadence each rep will take about 6 to 8 seconds

any of you dudes ever experiment with a slower rep cadence? and if yes, how were your results?

p.s. i'd much rather spend my dough on my ladyfriend and on clothes and shoes for myself then on buying more weight plates, truth be told


Title: Re: high reps for legs?
Post by: Montague on January 04, 2013, 07:16:32 AM
any of you dudes ever experiment with a slower rep cadence? and if yes, how were your results?


I'm not a fan myself. As with most training methods, I'm sure it has its place for some folks.
I believe there is more research supporting the superior effectiveness of explosive concentric portions followed by slower negatives.


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 07:20:12 AM

I'm not a fan myself. As with most training methods, I'm sure it has its place for some folks.
I believe there is more research supporting the superior effectiveness of explosive concentric portions followed by slower negatives.

yeah, i've seen that too

so would a good guideline by a "controlled" explosive contraction follow by a 3-4 second negative?


Title: Re: high reps for legs?
Post by: Mr Nobody on January 04, 2013, 07:26:33 AM

I'm not a fan myself. As with most training methods, I'm sure it has its place for some folks.
I believe there is more research supporting the superior effectiveness of explosive concentric portions followed by slower negatives.
This ^.


Title: Re: high reps for legs?
Post by: Montague on January 04, 2013, 07:29:43 AM
yeah, i've seen that too

so would a good guideline by a "controlled" explosive contraction follow by a 3-4 second negative?


Going by the research, somewhere around there.
The exact numbers may vary a bit depending on which study or "authority" you listen to. That's why it's usually a good idea to not get too fanatical over minor details.


Title: Re: high reps for legs?
Post by: Montague on January 04, 2013, 07:31:35 AM
This ^.


Mr. Nobody - a.k.a. Mr. Voice of Experience. 8)


Title: Re: high reps for legs?
Post by: Donny on January 04, 2013, 07:38:59 AM

Going by the research, somewhere around there.
The exact numbers may vary a bit depending on which study or "authority" you listen to. That's why it's usually a good idea to not get too fanatical over minor details.
yes this is true.


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 11:25:36 AM
one more option that i just thought of is to do my reps with a 4 second cadence ie. 4 seconds up and 4 seconds down

i'm doing my reps now with a normal cadence and each rep only takes about 2 or 3 seconds, but if i start doing the slower rep cadence each rep will take about 6 to 8 seconds

any of you dudes ever experiment with a slower rep cadence? and if yes, how were your results?

i've tried it... i tend to do my warm up sets like this... one this i try to do when lifting is to have my up breath match my down breath (like yoga breathing) and i also breath through my nose only (again like in yoga)... i've found that this helps me focus my mind on what i am doing...

seemed obvious as a younger man to just 'lift the weight' but i've found value in focusing on both the muscular contraction, my breathing and having a clear mind when lifting now



p.s. i'd much rather spend my dough on my ladyfriend and on clothes and shoes for myself then on buying more weight plates, truth be told

i dress functionally only and my wife is not demanding in terms of needs... she trains with me (you can see her pink kettlebells in one of the pictures)  :)


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 11:31:14 AM
i've tried it... i tend to do my warm up sets like this... one this i try to do when lifting is to have my up breath match my down breath (like yoga breathing) and i also breath through my nose only (again like in yoga)... i've found that this helps me focus my mind on what i am doing...

seemed obvious as a younger man to just 'lift the weight' but i've found value in focusing on both the muscular contraction, my breathing and having a clear mind when lifting now



i dress functionally only and my wife is not demanding in terms of needs... she trains with me (you can see her pink kettlebells in one of the pictures)  :)


any pics of wifey in leggings ;D


Title: Re: high reps for legs?
Post by: Donny on January 04, 2013, 11:34:52 AM
any pics of wifey in leggings ;D
youīve got a thing about leggings? ;D


Title: Re: high reps for legs?
Post by: WOOO on January 04, 2013, 12:02:31 PM
any pics of wifey in leggings ;D

not on this internet  8)


Title: Re: high reps for legs?
Post by: dj181 on January 04, 2013, 12:21:20 PM
not on this internet  8)

 ;D


Title: Re: high reps for legs?
Post by: dj181 on January 06, 2013, 07:28:27 AM
i've decided to do the slow and controlled negatives with a full 1-2 pause at the bottom of each rep and then a strong positive contraction

this is making the exercise harder and thus more effective, but i'm still gonna have to get the thinner 5 kg plates eventually


Title: Re: high reps for legs?
Post by: Montague on January 06, 2013, 08:00:36 AM
i've decided to do the slow and controlled negatives with a full 1-2 pause at the bottom of each rep and then a strong positive contraction

this is making the exercise harder and thus more effective, but i'm still gonna have to get the thinner 5 kg plates eventually


Sounds good. This is how I execute most of my exercises.
It keeps every rep the same, eliminating "bouncing"/stretch reflex, and is also safer in some aspects. There is also a good bit of "muscle damage" that the eccentric portion offers. In fact, some trainers extend their sets by utilizing additional negative reps once positive failure has been reached.

On a slightly related note, I ran into lots of elbow tendon problems years ago. Several people told me I'd probably have to give up certain exercises. After learning the correct/smarter way to train, I am now not only doing those same exercises, but using more weight AND volume at an older age.



Title: Re: high reps for legs?
Post by: WOOO on January 06, 2013, 08:24:06 AM

Sounds good. This is how I execute most of my exercises.
It keeps every rep the same, eliminating "bouncing"/stretch reflex, and is also safer in some aspects. There is also a good bit of "muscle damage" that the eccentric portion offers. In fact, some trainers extend their sets by utilizing additional negative reps once positive failure has been reached.

On a slightly related note, I ran into lots of elbow tendon problems years ago. Several people told me I'd probably have to give up certain exercises. After learning the correct/smarter way to train, I am now not only doing those same exercises, but using more weight AND volume at an older age.





i agree in terms of protecting the elbows... mine continue to be healthy despite lethal workouts and i credit a lot of this to my more controlled style these days


Title: Re: high reps for legs?
Post by: Montague on January 06, 2013, 08:41:54 AM


i agree in terms of protecting the elbows... mine continue to be healthy despite lethal workouts and i credit a lot of this to my more controlled style these days


Yeah, I had people (including my ex-girlfriend, who was a physical therapist) telling me to avoid skull-crushers and overhead extensions. Some people said to use less weight and go deeper. Others told me to use more weight with a shorter stroke.

By simply slowing down the negative, I am able to use more weight while lowering the bar/db as low as possible without issue.


Title: Re: high reps for legs?
Post by: dj181 on January 06, 2013, 08:50:04 AM
not to be too much of an arrogant asshole, but i saw my girlfriend for the 1st time in almost 2 weeks last nite (as she went back home for the holidays) and she was duly impressed by my increased muscle size, and she noticed and commented on my rounder ass :P

also, she said that my arms are much bigger as well ;D

but you know females and when they say "much bigger" that's our "just a bit bigger" :)


Title: Re: high reps for legs?
Post by: Mr Nobody on January 06, 2013, 09:34:47 AM
not to be too much of an arrogant asshole, but i saw my girlfriend for the 1st time in almost 2 weeks last nite (as she went back home for the holidays) and she was duly impressed by my increased muscle size, and she noticed and commented on my rounder ass :P

also, she said that my arms are much bigger as well ;D

but you know females and when they say "much bigger" that's our "just a bit bigger" :)
Sounds good.


Title: Re: high reps for legs?
Post by: Donny on January 06, 2013, 09:37:02 AM

Yeah, I had people (including my ex-girlfriend, who was a physical therapist) telling me to avoid skull-crushers and overhead extensions. Some people said to use less weight and go deeper. Others told me to use more weight with a shorter stroke.

By simply slowing down the negative, I am able to use more weight while lowering the bar/db as low as possible without issue.
slowing down the negative...yes i like the sound of that Monty.


Title: Re: high reps for legs?
Post by: dj181 on January 10, 2013, 12:57:24 PM
just got back from the sports shop and the thinner 5 kg plates weren't really thin enough, so i ended up buying 10 kg plates, so now max weight per bell is bout 125 pounds so that should do me good for a little while 8)


Title: Re: high reps for legs?
Post by: WOOO on January 10, 2013, 06:30:47 PM
just got back from the sports shop and the thinner 5 kg plates weren't really thin enough, so i ended up buying 10 kg plates, so now max weight per bell is bout 125 pounds so that should do me good for a little while 8)

slick!


Title: Re: high reps for legs?
Post by: Montague on January 10, 2013, 06:44:56 PM
slowing down the negative...yes i like the sound of that Monty.


It can eliminate a great deal of soft tissue trauma around joints that often accompanies less controlled form.


Title: Re: high reps for legs?
Post by: jpm101 on January 13, 2013, 09:59:35 AM
Believe one of the main purposes of doing negatives was the very slow and controlled lowering portion of the lift. And to use much more weight in a true negative/eccentric rep. We are all much stronger in the negative than the positive range of any lift.

Art Jones approved. The great Marvin Eder  (and others during that era) favored one arm DB negatives. And, if remembering correctly, applied negatives to chins and dips. Recorded over 400+ for a full dip, at one time. Also overwhelming strong at any form of chins, one arm included. (one arm chins do respond very well to  negative training...of course right along with the normal positive version)

If ever getting seriously in negative training, you will probably need a training partner(s). Like anything else, this form of very demanding training is not designed for everyone. A short training cycle of 4 to 5 weeks max is advised. Should not be a regular exercise standard for most folks. Good Luck.


Title: Re: high reps for legs?
Post by: dj181 on January 13, 2013, 11:08:27 AM
i tried various forms of negative training and i never really got much out it

i think that it's too stressful on the body, and that it just causes too deep of an inroad to be productive and/or worthwhile