Leg Workout Routine-Smart Thigh And Hamstring Workout Routines

I posted this question on my twitter and facebook pages the other day…

‘What articles can I blog about today?”

The 1st answer was “Do high rep leg workouts really lead to more muscle growth?”

Will a leg workout routine that includes a smart thigh and hamstring workout done with higher reps lead to faster muscle growth?

Does a 20 rep leg workout actually equal faster gains?

I want to investigate this topic because there seems to be a ton of different and conflictinginformation on the market.

1. Most authors advocate that your high rep leg workout routine consist of training percentages around 60-70% of your 1 rep max. Without a heavier load, you’ll be training for endurance, not thigh or hamstring size or strength.

2. Old school bodybuilding leg size routines weren’t super high reps. They were 10 rep max sets of breathing squats. Do 10 reps, breath,try to get a few more reps until you hit 20.

3. You have to progressively lift heavier weights in order to grow.

4. Does that mean that we have to do multiple sets of lower reps in our leg workout routine? Not at all, a recent study which was published in the Journal of Strength and Conditioning Research took 16 males who had previously weight trained and split them into two groups.

The second group made more size and strength gains. What did they do that the first group did not? They did light-weight, high-rep sets following heavy-weight, low rep sets.

5. Does that mean that your leg workout should consist of heavy weights on a movement like squats then high reps on leg extensions? Will that be enough for growth? Not really, squats are fantastic thigh muscle builders but don’t do much for the hamstrings. I often suggest high rep stiff leg deadlifts or high read deadlifts done with a trap bar.

Do I think that high rep leg workouts can lead for more growth? At this point, I have to say ” I don’t know”. Science doesn’t have a definitive answer and I don’t trust some huge guy that says so just because he’s huge.

Some possible reasons that higher reps equal bigger legs could be any of the following

-Increased nutrient deliver and blood flow to the working muscles (that would be the case for any body part).

-More overall volume, which will work for a while.

-Upregulation of protein pathways such as mTor.

Any of the above 3 can factor in as well as the possibility that we just don’t know yet.

Should we really be worried about type 1 and type 2 muscle fibers and if we’re doing enough reps? ┬áNo! The average gym goer will benefit from just focusing on hard training with progressive increases in strength.

Here’s a leg workout routine, which I so creatively title “Smart Thigh and Hamstring Workouts” that I’ve given to a online client recently.

Sqauts-any variation (front, back, hack) 2 sets of 6-8 reps, 1 set of 12 reps, 1 set of 15 reps

Rest for all sets is 120 seconds

Stiff Leg or Trap Bar Deadlifts: 2 sets of 6-8 reps, 1 set of 12 reps, 1 set of 15 reps

Rest for all sets is 120 seconds

Leg Press: 2 sets of 25 reps

Rest for all sets is 120 seconds

Hamstring Curls-Use any machine: 2 sets of 25 reps

Rest for all sets is 120 seconds.

Give this high rep leg workout a try and let me know about your size and strength gains.

Here’s a bonus video of an older leg workout routine

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