| It has long been said in the bodybuilding community that | | | | maximum growth. If your legs aren't growing on sets |
| you must do high reps for legs. Since the famous '20 | | | | of 8 - try reps of 20, still not working? Try reps of 50! |
| rep squat program' - training legs with high reps have | | | | the key is to keep changing the rep range periodically. |
| been in vogue. The question is, is there any sense in all | | | | Another often overlooked factor in all this is hormones. |
| this? And why is it only for legs? I'm going to give you | | | | Research shows that performing high repetition sets |
| the lowdown on why training your hams and quads | | | | of lower body exercises like squats cause an |
| using high reps may be beneficial. | | | | immediate release of growth hormone and |
| The thing is, when it comes to training your legs - they | | | | testosterone. This is the whole theory behind the 20 |
| seem to react much better by using a variation of | | | | rep squat program, the squats are so hard that the |
| reps. | | | | body releases all these hormones to compensate. So, |
| If you want to build big quads, then higher reps may be | | | | by doing high reps for squats you are actually causing |
| the way to go. The reason for this is simply the fact | | | | your WHOLE body to grow simply due to the release |
| that the quad muscles are primarily made of slow | | | | of GH and testosterone, try it and you will see what I |
| twitch muscle fibers. Slow twitch fibers are targeted in | | | | mean. |
| the 10-20 rep range. | | | | So, the things to remember are to make sure you |
| This may be trued for quads, but what about | | | | vary your rep range. Try two weeks of each rep |
| hamstrings? Hamstrings contain more fast twitch type | | | | range - I'm sure you will see some new growth. It may |
| fibers - so for hypertrophy use reps less than 8 per | | | | even be worth sticking in the higher rep ranges all the |
| set. | | | | time - after all, a massive release of GH and |
| The most important thing though is too vary your reps, | | | | testosterone can't be bad for your progress! |
| this will target both fast and slow twitch fibers for | | | | |