MIKE MENTZER: “WHY THE LEGS NEED MORE REPS!”
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- Опубликовано: 20 окт 2024
- To learn more about Mike Mentzer's teachings please visit:
www.hituni.com...
In this video I dig into my Mentzer archive to examine why both Mike and Ray Mentzer believed that our leg muscles require high repetitions (at least twice the number that our upper body muscles need) to be thoroughly stimulated.
To see more of Mike Mentzer check out these videos by Wayne Gallasch of GMV:
MIKE & RAY MENTZER TRIPLE PACK DVD SET (V-209SP-DVD) tinyurl.com/ym4...
MIKE & RAY MENTZER - GYM WORKOUT DOWNLOAD (V-121) tinyurl.com/2ua...
MIKE MENTZER - FINAL CHAPTER DOWNLOAD (V-208) tinyurl.com/yc4...
I liked Arthur Jones's simple explanation he gave during his Nautilus speech, stating that the muscles in the Legs are inefficient and that the reason for their size is for our endurance.
Thanks for sharing,this was immensely helpful
@@ashishkumaryadav3472 You're welcome. 👍
if they're inefficient (bad for endurance) how can they simultaneously be good for endurance (efficient) when carrying and moving the entire body with little to no pain or soreness?
@@JoBlogz As I mentioned above it is their size (in comparison with other muscles of the body) their extra fibres, that give them the efficiency you're referring to.
@@yezzzsir since their size serves massive stress of carrying us, unlike anything other muscles do (eg arms, shoulders, chest, back), it seems they are extremely efficient
High-Intensity Training...... Forever !! 👍🏻💯
Tom Platz The Quadfather said the same thing. Rep out the legs
I trained yesterday in his favorit gym in Zürich David gym 💪🏼
@@milo6507 The one from the legendary "YOU ACHIEVED FAILURE" video where he trained that German fella David?
@@MrJohannson thats another david gym i think i was on the west side. There are 3 in Zürich
As a former “chicken legs” guy, I can attest to this. Didn’t see any gains until I started training legs more like Mike Israetel.
This has been my experience too. 20 reps even more has given me the best results.
Hey great to see you here man. Hope you’re recover from the last amrap set. You’re a beast and an inspiration
@@rezavaziri6900 oh thank you man. Appreciate that.
But with higher reps, the intensity goes down. You found that sacrificing intensity for reps helped your legs grow?
@@scottgood7888I do 25 reps and my legs are 30 inches , train 25 reps and we will talk about pain and intensity 😊
@@scottgood7888intensity doesn't go down, it simply ramps up slower. Intensity would only decrease in the case of using multiple sets.
The muscles in the legs are designed for endurance unlike the upper body. The legs are so used to so much activity just from all the walking & running we do, which is also why lower body is so stubborn to grow. It makes sense to do more reps on lower body since they're built for endurance.
What running? Many people can’t even run around the block especially as they age ;)
@@animeman197 Even by the time they reach 25 if they dont exercise and do any sports.
People dont learn to make the distinction that while humans can become decent at endurance running, its not an innate ability for us like say for horses or wild dogs.
@@animeman197but they would be able to if they had too.
My legs are not made for endurance. I can’t even run 😂
Ah, now it makes sense. Finally an answer. Thank you!
You’re welcome. Thanks for your post.
One thing I’ve been doing lately on my leg workouts is not resting at the top when doing, say, leg press. Don’t stop at the top, because you’re essentially resting. A lot of people do that. They’ll get 2-3 reps before failure and then they’ll stop at the top for 5-10 seconds before doing another rep. All you’re doing is just lengthening the amount of time to get to failure. As soon as you complete a rep, immediately do the next rep, and go until failure. It hurts a whole lot more.
That can be a big reason why folks aren’t making the gains they should. They do the same thing with chest presses they bring the weight up and rest for 5-10 seconds before going down. They will get way more hypertrophy if they go right back down in a controlled manner of course.
Tell that to Tom Platz …. He swears by high reps but he took his legs to absolute failure … the moment I moved from 6-12 reps all the way to 20 plus reps I made my best gains in my legs.
Agreed. Think of it like a chicken. Light meat up top, dark meat on bottom.
Humans are ostensibly built the same way. Our lower bodies carry us around exclusively just like a chicken and therefore have lower neurological efficiency.
True. Same with me
So you agree with the video?
I know it’s obvious, but lower the weight maybe 30%?
@@jacobm92 Yes, for sure. There's a lot of guys with strong chicken legs who do 6-8 reps and I've tried that and it doesn't work well. Once I switched to higher reps my legs began responsing quickly. Can now squat 450 lbs. My leg sets typically stay between 15-20 reps, when I hit the 20th rep I add enough weight to the next workout where I can only do 15 reps. Reduces chance for injury as well
Thank you John for everything that you do.
High rep leg extensions to failure made my quads blow up, up to 20
How much rep and set?
@@Lolslos90 2-3 sets, I like to control eccentric for about a sec, no hold. I spam till my quads start burning really really bad, then I push past the burn for maybe like 3 reps or how many more I can handle lol. typically will be very close to failure. You don't have to do 20 reps, you could go for just like 14, provided you get close to failure
@@ales922 thanks for the tips
Same.
Trying to go to failure with high reps using squats is so tiring as well, it basically wrecks the rest of the workout.
On the other hand, doing pause-rest sets on leg extensions eg 18 reps (pause 15 seconds) 9 (pause) 8 reps gets great quad stimulus and doesn't fatigue as much. That would count as one set. Drop the weight slightly each new set. take 3 minute rests for those.
If new to those type of leg extensions, I'd start with 3 sets, and add an additional one every new week or two.
i'm doing like 40 with max weight till failure, rest pause, etc. and can't make them fking grow
Oh I’ve been searching for this answer! Thank you!
You are very welcome. Glad you found it helpful.
I never thought Id hear the words "more reps" come out of Mike Mentzer's mouth lmao
Ah, more reps, not more sets.
Mike is a bad ass and continues being a badass in other worlds.
I remember in the 80's me and my training partner decided to do squats till we dropped. I think we did them for 2hrs. No idea how many sets. I was young and stupid. But Jesus. The pain I had for a week was incredible. And my legs had noticeably grown. Never did it again. Nor would I. Over 35 years later and it still gives me the chills. I'm a low set high rep to failure these days
Glad you didn’t destroy your kidneys after going into rhabdomyolysis!
@@Justforfun-ek7et Still time 😒
@@DudeSilad definitely could happen
@@Justforfun-ek7et In those days, nobody thought of the consequences. I wouldn't do it now. Mainly because it was so bloody painful. But I think we got the idea from Arnie. I remember going out that night and getting hammered to dampen the pain in my legs. Didn't work though. I remember walking home and my legs were throbbing.
@@DudeSilad I can imagine, I had a similar experience back in high school, couldn’t walk right for a week.
Wonderful and enlightening video. I’ve been working on higher reps over the last year. One reason is because I’m not naturally athletic.. so I’ve had to play around with different techniques. Mike Mentzer is an inspiration for me. R.i.P
Thank you for this video 💪🏼
"Where another repetition simply is not possible." That is where you gotta take it folks.
oh great, its my leg day today, now I gotta do more reps and suffer more, nooooooooooooooooooooooooooo.
Ay you got this man. 💪
Choose your pain....the pain of regrets or the pain of discipline
@@natsudorifuto5895 thanks everyone for the motivation!
Yep. But 2 hours after the workout, if your legs don't feel useless, you'll have regrets. 😂
Thats the name of the game buddy. Get on it.
The legs supports the whole body
Thank you, John Little for keeping Mike's spirit and training philosophies alive. I have made my best gains 💪 using his techniques. He was so far ahead of his time. Please update everyone on the biography you are writing ✍️ about Mike's life.
Thanks for the kind words and for your post. I’m glad you are enjoying the videos. Still hard at work on the book.
My Mentzer leg day was on Friday night. Its truly separates the men from the boys. I can barley walk right now
And do you think that your muscles are going to get massive and strong , but at the moment you can't walk... ??
@@arronbatchvarov5035 muscles grow back stronger
Wow that was over a month ago and you still can't walk.
I’ve been weight training for 15 years and Ive tried training legs several ways but I mostly thought high weight low reps (like a power lifter) is THE WAY the get big legs. And I don’t necessarily think that’s untrue today but when I heard Mike O Hearn talk about the calves being such a dense muscle, explaining that they had to be hit much harder, more reps and more frequency, I began to ponder and experiment with that for legs in general. The gains I’ve made since then are unreal. Basically just bringing the most stress and intensity to the thickest, most dense muscles.
I've been POWERLIFTING for most of my life. But when it comes to building Legs and POWER. Reps can be you're biggest allie.
What rep range is optimal for building size if I already have 26 inch legs? I’ve been working out for over 20 yrs but I still want more size.
@@becool993a thousand
Mike Mentzer is a legend.
You continue to deliver John THANK YOU!
I had my own hypothesis on why the legs needed more reps but the Answered my qualm
One thing about HIT and heavy duty is experimentation and discovering what works best for you as an individual. Yes high intensity training to failure but try different rep ranges, frequency and even warm-up sets
My Dinosaur Training years, early-90's, 5 reps was the goal. But my legs didn't grow as well as I'd liked. Once I increased my reps, they became bigger and shapelier.
How much weight would you do and for how many reps?
You Trained your legs with just 5 reps.. man don t you have a Trainer in your gym..evry Trainer says 20 reps for the legs 🎉 now dr mentzer says up to 50 reps..we should try that
Listening to Mike Mentzer tapes rn 😅
Great information again John very interesting if you’ve got any more of the Nautilus archive videotape I’d love to see it
I bought this book. It was a game changer. Completely improved my progress of 8 years., beat my plateau
Your body adapts to what you throw at it.
Just did legs today.
Watching this from the floor.
Doing legs tomorrow.
I'll meet you down there
😂
It's great that this channel exists! Keep up the good work! I'm glad Mike's theories are still relevant and more importantly, that people are using his principles (and even adapting them to better fit their genetics)
I wonder about Mike and Tom platz often. Tom would do these insane high volume AND high intensity workouts. Obviously it worked for him. I think what is being discussed here speaks to that
@TimothyVonVictory Look into the frequency of Tom's leg training. He only trained legs once or twice per month...
@@waymoncowley436 interesting! I didn't know that
An interesting but should be a well known topic.
Seeing as the functions and overall differences in use of the upper body and lower body vary significantly and fall within range of certain priorities to gain necessary abilities of performance and mobility to work in tandem with what the body is built to accomplish in certain actions.
A great video to gain some knowledge from
Very true. Legs are used every day, walking runningz sitting down getting up, climbing stairs etc. I usually do lighter weights with higher reps purely because i get a better pump, and i dont wanna destroy my knees doing heavy squats. 75/100 are a bit over the top but hitting 20 etc is great for legs. Im bot a bodybuilder and dont want massive thighs anyway so i vould care less if I gained a lot of size but I still do when I train them continuously. Most guys do heavy loads for low reps for legs simply because they hate training legs and going heavier usually makes for a quicker workout.
My take is that since we carry ourselves around all day, the legs are already somewhat trained. This is especially true of the calves.
And did he still suggest a slow tempo like 4 seconds eccentric, 4 seconds concentric, with a 2 second pause, on these higher rep sets? Or was it mainly about hitting failure?
Back when he was researching the super high reps, his rule of thumb was simply to perform the repetitions under full muscular control. Later, when he recommended 12 to 20 repetitions, the same counsel applied, but his rule of thumb was 4 seconds up, 2 seconds holding (on the exercises where this was possible) and 4 seconds lowering.
I agree with this 100%. I am amateur powerlifter and I use in my programing especially in hypertrophy phase high reps squats/split squats / extensions with 12+ reps even AMRAP sets. Squatting 12-20 reps even with 50% of your max is brutal on your lungs and CNS but it builds legs like hell, even strenght and power for my type of training.
How many sets is necessary when doing 12-20 reps of 50% of my max?
@@becool993
I occasionally do sets like that but when I do them I usually do 1-2 sets per week, so very small volume but I am not bodybuilder so high rep squats in my program block is for "short term" hypertrophy that I can be ready for heavy strenght block afterwards and 12-20 reps with 50% of my max will only work on my technique not actually build muscle.
I think you could do 1 heavy set of like 20 reps or move the weight much faster but therefore reducing the weight and reps similar to sprints because full power sprints are stimulating the legs in all its glory
Sprnts are anabolic af. Look at champion sprinters.
Sprinting is amazing for all leg muscles and better endurance.
Yes I have realised this also .. I do drop sets on legs from start to finish in my sessions .. I just keep tension on the legs with the heaviest weight possible for 15reps and I have shorter rest periods between sets
These narration videos are the best! Could one simply add more weight to whatever leg exercise they were doing that allowed them to only reach 6-10 reps & still make progress? Or does that not allow enough time reach a deep inroad into the leg fibers?
Good question. Hard to say. I suspect that genetics would play a role in this. The best thing for the curious to do is to experiment with your training with a logbook close at hand. If you’re going up in reps and eventually weight, then it’s working for you. And thanks for the kind words and for your post.
With reference to the training that was responsible for most of Mike's strength and size increases, his early plans were generally 6 to 8 or 10 reps for legs too. Therefore, it is debatable that the legs do 'need' more reps'.
With regard to neurological differences being innate and accounting for this need, what evidence is there that the CNS is responsible? The change in waste attributed to intense contractions identified in Mike's HD Journal is far more likely IMHO.
And doesn't high intensity sort of have a similar effect to higher reps?
Tom Platz also advocated and trained for high reps for legs.
I pull 500-750 lb sleds with my legs all day 4-5 days a week for several hours for my job. The weight room wasn't enough to get my legs to get thicker. Now I have grooves and muscles coming up I never knew I had lol This has made me a believer in high rep training and explains why farm boys get so jacked.
What job is that?😮
@@cozmo8849 Walmart cart associate. Drag 13 carts that weigh about 65 lbs each. We've "upgraded" twice since I started about three years ago, each time the carts getting heavier.
High intensity for LIFE. I actually increased reps for legs the last couple sessions and it has improved my leg development. Did 22 reps with the whole stack on a leg press machine with pin not plates. (380 pounds) And started hitting 12-20 reps on top set on leg press and squats. Definitely helping. Been doing hit for an entire year. It’s been a fun ride learning little tweaks to stimulate the best growth. Mike has changed many many lives.
What I’ve found most effective is high reps AND heavy weight. Like the 20rep breathing squat protocol where you basically rest pause until you’ve done 20 reps with a weight you can normally only do about 10 with.
Do you do any pauses when squatting or do you pound them out all the way through none stop
@@randyphillips6506 I usually pause in between each rep. Take about 2-3 deep breaths then go again.
Its sadly true!
More reps 10-20 or more are really better for hypertrophy than low reps for legs.
2:39 this is some quantum sh*t right here
the different type of nerve pathways never occurred to me😳🤯
Third leg is the different pathway
@@allurisiddarth1481 Third leg:
*fast twitch fiber
*High intensity training
*Overtrained
@@rob5598 train until failure
@@rob5598my third leg hardly gets used these days, So no worry’s about getting it overtrained.🤣
@@Lonewolf__666 You need to get yourself a spotter to assist with the reps
You can prioritize strength or condition by changing the ratio of reps to failure. If you are a soccer player, basketball player, or runner. You can benefit more from higher reps, as long as you rep until failure.
It’s basic: greater muscle mass requires greater muscle stimulus.
Question. Is it better to do reps until you start to lose form rather than failure when you might end up recruiting other muscles or possibly risk injury? I have found this especially important as you age and tissues are less flexible and more prone to tear. Thoughts?
You shouldn't be losing form on Squats or the such until you've reached failure, unless it's the lower back, in which case using a belt would benefit you, as well as taking some time to train the lower back separately to strengthen it. What specific exercise are you asking about?
@@mk4630 I train 3 hours 5 days a week. I do an upper body split and legs I do in one day. As I have aged (66) I have adjusted my approach as tissues aren’t as resilient. I do a lot of flexibility work, extensive core work, compound and isolation work with body weight, free weights and machines. Also, some cardio, but not endurance. I do 230-240 pushups total on upper body days, pull-ups and some hand stand work in addition to dumbbell and cable machine work. I am careful not to directly load my spine (ie: barbell and seated squats) because of a couple of degenerative discs and fused vertebrae and osteoporosis ( the joys of aging and overuse). My orthopedic did say the reason I don’t have pain is from what I am doing and don’t stop! Back to my original question: for someone like me, in particular, who has always been athletic but now a boomer, the times I have tried to ”going to failure”, as in can’t do anymore, I have strained or tore something. For me, I seem to be safer stopping with a couple reps left in the tank! Thanks
,
I always knew that you needed more reps and usually heavier weight/volume for the legs and I had always thought that it was because the legs have more endurance, since you’ve been walking and running and using your lower body more on average since a child
This is amazing
I mean Tom platz would do a lot of volume. With powered intensity.
Also makes sense, they are bigger muscles, and they are always working!
Just out of curiosity, does the higher reps apply for abdominal as well or just legs?
Thanks for this video John much appreciated. I have 1 question i have been following the ideal routine 4 day split since November last year and like the gains and strength preceded growth as Mike predicted i have inserted rest days now training every 7-8 days. My question is i did notice in Mike last book which I enjoyed he recommends 12-20 reps for legs but 8-15 in the ideal routine I'm following. Which was Mike last opinion on the rep range. If higher rep range would you recommend i reset my weight lower to ensure i meet the minimum 15 reps to engage more muscle fibres.
The minimum rep range isn’t 15 in either case. The difference between the two is five reps at the high end, and four reps at the low end. I would keep the same weight that you are using, but once you reach the high end of 15, attempt rep 16. When you succeed at that, in your next workout attempt rep 17 or 18. When you reach 20 reps, increase the weight slightly, and aim for 12 during your next leg workout, and so on.
@HEAVYDUTYCOLLEGE Thanks much appreciated John. Thanks so much for the channel and contributions mate
Mike and Ray are truly inspirational beyond bodybuilding. Their implementation of Ayn Rand's objectivist ideas is felt in anything they touched.
great video
I don’t get a lump or stimulus unless I do 15-20 reps close to failure equals growth
I did hear mike say 1 set only for squats
Only one set for any exercise bro. It's the mentzer way.
Pero las pantorrillas si se deben entrenar con un mayor número de reps de 20- 30 si sería el rango óptimo para estimularlas?
I had to drop legs when I started HIT.. it was taking too much out of me.. I seriously thought I could only train one muscle group once a month!
I like to cycle and I want to lose fat so I only train upper body once a week and cycle 4hrs a week.
I use 8-12 reps for my legs and they have never looked so good. I never do 15 ,I add more weight to go to failure. I do the high intensity, heavy duty training with the two leg days and I take three rest days in between each workout. It seems to work for me. I don’t like doing 15 or more. 😂
Mike Mentzer the Thomas Eddison of bodybuilding completely misunderstood during his lifetime appreciated more after his life
Very bad comparison. Eddison stole all the work from Nicola Tesla, 90% of Edissons achievements belong to Tesla...
Hi John, could you sometime upload the "Intensity for Immensity" tapes by Ray?
Sadly, I don’t have the torso or limbs training tapes. I have uploaded the only tapes I have.
His legs were amazing omg 😳
Very interesting John.
Thanks for posting
I like to think outside the box. Objective thinking like Mike. For legs i do 5 sets of 12 w no rest....each set i add 25 lbs, keeping controlled reps... basically slowly building to failure under higher fiber recruitment. Works awesome for leg extensions and curls...then a set of leg presses but a single controlled set of 15-30 to failure. Works 100 times better than normal single superset.
Can definitely confirm this to be true. My upper body responds better to lower reps 5-8 while my lower responds to to higher reps 12-20. Makes sense that’s why sprinters and cyclists have huge ass legs. I never go below 12 reps when I train legs except when doing barbell squats and that’s because I do a top set before dropping it down. Even Dorian did higher reps on legs.
My legs didn't respond to weight. But i kept on for years. Try everything to see what suits but very high reps finally blew up my legs.
So contraction is still there, but with rep range from 12-20, for the lower body?
Yes, that was the rep range that Mike believed to be optimal.
So, with the recommendation of a large number of repetitions for the legs, it’s now clear. I'd also like to know why Mike recommended only one to three reps for the chest press.
It’s the follow up exercise to the isolation movement for the chest, and is used solely to squeeze two or three more contractions out of the pectoral muscles with the assistance of the triceps.
@@HEAVYDUTYCOLLEGE Have you made a video on this chest protocol by chance?
I’m just doing 1 set high reps leg workout right now. My long legs still looks skinny after years of medium-low reps. So I will give it a try
So how it went??
God rest his soul in the high level in heaven Amen ❤he left a Great legacy people still benefit from the Gold experience
Calves respond better to even more reps..20-30
I am not convinced it’s about activating “deeper” fibers, so much as it is pushing the muscles capacity beyond the type 1 (endurance/aerobic motor units-muscle and nerve) tissues so that you start to tax the larger, type 2 (strength/power motor units-muscle and nerves) tissues.
HIii Can I ask? Im trying to switch to a mike mentzer program Do I need to take a 2 week rest before doing the program?
It depends on how overtrained you are presently. Probably not a bad idea to take two weeks off and then begin Mike’s workout schedule assured that you are fully recovered.
John i want to ask you Arthur Jones recommended 100reps is that correct?
I’m certainly no expert on Arthur Jones, so I am probably the wrong person to ask. However, he did do some fascinating research on repetitions and genetic variation that I recall quite clearly. In one of his talks, he did recommend at least 50 repetitions for the legs. Beyond that, you would have to ask someone who has a more thorough knowledge of Arthur’s research.
@@HEAVYDUTYCOLLEGE thanks you so much John.
In one of Arthur Jones seminars he did recommend trying up to 100 reps for legs yes! Not sure what his final conclusion was though.
@@Lonewolf__666 I will try when I traning legs.
@@GeorgeForeman. I personally think 20reps is the max like Mike discovered. But try it.. I’m very fast twitch fibre makeup, even my legs are. So 10 reps for legs gets the job done for me.
what page in the HIT book does it say 12 - 20 reps?
I do HIT every 120 hours at this point for 6 months now, but i wasnt getting much results in my legs. That was until I saw Arthur Jones explain that legs were for endurance and encouraged people to do higher reps. Im getting the results, it really works.
Hitting that many reps on squat is rough! Cause I train alone in a basement 😂
Por simpre a Mike Mentzer
This is all about red (slow twitch) vs white (fast twitch) fibers.
20 reps for how many sets?
Hello John, I have switched to the consolidated workout and I have seen greater progress for my back, shoulder, chest, thighs,calf muscles. But the progress & size measurement for my arms is slower that other muscles group and its not proportionate as per look wise. Should I concentrate sometime on training only biceps & triceps once taking every 7 - 14 days off?
(i.e 1 set of biceps & 1 set of triceps in one day)
That’s a tough question for me to answer, as there will be genetic variation among trainees. I would suggest trying out what you propose, but do it with your training logbook in hand so that you will know if you are making progress or not. There have been studies that have indicated that adding in direct arm work to a program that uses a pulling movement and a pressing movement produced no additional benefit at all. But again, the results of studies often depend upon the genetics of the subjects who take part in them.
Maybe try doing only a long static hold at the end of your workout with a weight that you can handle for 10-12 seconds before it starts heading down, then fight it all the way trying to pull against the negative.
@@HEAVYDUTYCOLLEGE Thanks for the response and yes, i will try out and see how it goes, i will keep you informed about this! But would train biceps on 1 day and after taking rest of 7-14 days, would then train the triceps.
@@andrewrehnert4997 hi.. yeah .. its a good suggestion, will put this into practice
Your legs will burn a good 2 minutes after, that's when you know it's working
Excellent content, liked and subscribed thank you.
Awesome, thank you!
the only problem is my leg press machine has 200kg max and im already at 160, adding 10kg every couple of cycles will get to max pretty soon and then gonna need a new one :D
Use 100 kg and do leg press with one leg. Taking 100 kg to 200 kg will take quite a long time. Do it with each leg
Great advice @@art11000
ok but how many sets?
I’m confuse. So what is the recommendation for rep range? 12-20 rep good?
Actually, yeah. Do a heavy exercise like back squats for about 10 reps x 5 sets . Then do light leg extensions for 15-25 reps x 5 sets.
You will get growth
Twice a week 2 sets of 20 YES! WORKS.Leg press and extensions.
What kind of tempo has worked for you? Slow with pauses?
I've always wondered about this, actually.
how much is high rep ? 12, 15 , 20 , 25 reps ? how about the number of sets ? anyone can share with us his experience ?
Fucking pay attention
I actually got good results from bike sprints, 2 or 3xs for about 20-30 seconds each
My quads are massive for high reps.. i used to do 10 reps one week and the following 15 reps. And now since i am 60 yrs old with probably the best quads out there for 60 yrs old …. I do 20 reps to max weight then on my final weight i do drop sets about 100 reps. However, i also think it’s genetic .. Lee priest has great arms part of which is genetic. I dont no matter how well i train them.
Thanks John for the video, much appreciated . There is an Arthur Jones short video on this exact same topic ruclips.net/user/shortsoKLXRcdm1-A
I absolutely, positively CANNOT STAND leg day!!!!!!!!!😭😭😭
But I hate chicken legs just a little more🙃
So the recommend set for legs 8 - 15 or 12 - 20 reps john ?
As Mike said about all repetition ranges, “these are guidelines.“ He found some responded better to higher repetitions, say, from 12 to 20, while others responded to 6 to 10, and still others responded better somewhere in the middle, that is, from 8 to 15. Each of these repetition ranges were recommended for legs at different points in his training and personal training career. The key is always to go by your progress. That is why Mike advise keeping a progress chart. He found that the legs responded better to higher repetitions, but how much higher will be dependent on the individual and where that individual falls on the genetic spectrum of tolerance to exercise. If you are starting out, perhaps use the lower guideline figures and then experiment with the “dosage” (reps) periodically to see if the response is better or worse.
@@HEAVYDUTYCOLLEGE oh i see, thx john for the answer 😁
No worries!
I do 5 - 13 reps for legs. To high rep just increase chance of injury. You’ll stil grow plenty at 5-13 rep.
What’s the research on this? Personally or an study done by someone else.