Number of reps per set for legs

**Dan111** · 09-08-2010, 02:00 PM

To my understanding it's generally understood and agreed upon that a range of 8-12 reps per set is optimal for muscle growth. What about legs though? Seeing as they're a large muscle group I've also heard/read that the number of reps for legs should be higher, more like between 12-20.

So what kind of rep range for legs have you guys found that works best for you? I understand everyone is different and different things work better on some people than others. But as a general rule of thumb, is it better to have a higher rep range for legs, or is it just as good to stick to 8-12?

Thanks!

**sean_holland** · 09-08-2010, 02:43 PM

I go between 12-15 for legs as opposed to 8-12 for other body parts.

I find I get better results and a better pump from a slightly lighter weight and a few more reps per set.

**Dan111** · 09-08-2010, 05:00 PM

Just got back from working out legs and tried higher reps and I definitely agree with you, felt like I got a better workout and pump than usual.

Anyone else have any input or opinions?

**tjax03** · 09-08-2010, 07:20 PM

For legs I like to start heavier (after warming up) and do sets of 4-8 reps. After this I take off some weight and go for sets of 15-20. I have been making good progress in both strength and size with this approach.

**BigBuck6** · 09-09-2010, 08:32 AM

I use lower reps in the 3-7 range for compound movements and higher reps in the 9-18 range for isolation, prefatigue, and burn out sets.

**mario_ps2** · 09-10-2010, 07:54 PM

Originally Posted by Dan111

To my understanding it's generally understood and agreed upon that a range of 8-12 reps per set is optimal for muscle growth. What about legs though? Seeing as they're a large muscle group I've also heard/read that the number of reps for legs should be higher, more like between 12-20.

So what kind of rep range for legs have you guys found that works best for you? I understand everyone is different and different things work better on some people than others. But as a general rule of thumb, is it better to have a higher rep range for legs, or is it just as good to stick to 8-12?

Thanks!

I would do 2-3 sets of 5 to 8 reps and ONE final set for 20 reps with 80% percent of your max..

**maxdose** · 09-10-2010, 09:54 PM

I like to spilt my leg routine into 2 exercises heavy, and 2 moderate with 15+ reps.

***FireGuy*** · 09-11-2010, 12:58 PM

A 20 rep set of squats with a weight that truly challenges you to get the last 5-8 reps will be one of the most brutal and growth producing sets you will ever do.