Sweet spot rep range for getting best pump in legs when doing squats or lunges?

[Rami]

For me it's when I use a weight where I can get about 25 to 30 good consecutive repetitions.

For upper body it seem much lower, like a weight where I get mostly around 8 to 16 good reps, or it's to light.

[Rami]

if you want brutal legs pump, eat 2000grams carbs today, then go on stationary bike tomorow and give full effort for 20 minutes.

wont cause any growth, but the pump gonna be insane

Yes I like the pump, and I think it does cause growth at the rep range I mentioned. But 20 minutes is fucking brutal for full effort, and wont cause much growth, yes there is pump but I don't particularly like the feeling leading up to such a workout.

I know the muscular legs of speed skaters and cyclist are mostly caused by squatting and lunges etc.

[BigCyp]

Fropm my experience of heavy squatting, anything less than 8 reps per set (unless you are trying to increase your max lift/or ego lift) is pointless if you want to actually build muscle.

[Moen]

Best advice you'll ever hear: warmup to a weight that you feel gives YOU the best FEELING in terms of training the target muscles, than just rep it out to failure. Forget about repetitions all together. It's both self-limiting and pointless.

[BigCyp]

Best advice you'll ever hear: warmup to a weight that you feel gives YOU the best FEELING in terms of training the target muscles, than just rep it out to failure. Forget about repetitions all together. It's both self-limiting and pointless.

This advice is more profound, and useful than anything you will ever read in a BB mag or from a 'training guru'. Great post

[Nomad]

12-15 

[deceiver]

yeah, i agree.

i seen two twinks in my gym, they did chest flies and prepared to do 12 reps.

as if it was a magical barrier, and then at the 12th rep, he just dropped the weight.i told them to not limit themselves upfront with a goal, when i do shoulder press, i put on 220lbs and i know theres no way ill do more than 10 reps, but i set the goal at 20.

the best mindset is to be ready and prepared to go to absolute failure , disregarding any rep recomendations.

point of failure is very broad and vague, too.

Gosh, there is something called periodisation. There are workouts when you go high volume and each set for specified number of reps, not any rep more. When training for strength you more than often limit yourself and rarely go "all out".

[Moen]

Gosh, there is something called periodisation. There are workouts when you go high volume and each set for specified number of reps, not any rep more. When training for strength you more than often limit yourself and rarely go "all out".

Good for when the goal is to move load x for x amount of times, not good for when the goal is to stress the target muscle as hard as possible/hypertrophy.

[deceiver]

Good for when the goal is to move load x for x amount of times, not good for when the goal is to stress the target muscle as hard as possible/hypertrophy.

Any research to back it up?

[BigCyp]

'guys' that talk about the 'sweet spot' when squatting are suspicious individuals to say the least

[Moen]

Any research to back it up?

Hasn't basically any study to date concluded that going to failure gives the best results as far as hypertrophy is concerned?

Even Zatsiorsky's book (which is more weightlifting oriented) says to go to failure when hypertrophy is the goal.