Jason’s Extreme High Rep Leg Day
I’m posting last week’s 2nd leg workout of the week (which was yesterday, Friday). Although I don’t have a set routine other than the specific body parts I’m training, I like the idea of alternating a semi-heavy leg day with an extreme high rep leg day. When I say heavy I rarely go below 8 reps for legs and most of the time it’s in the 12-15 rep range. What I consider high reps for legs is anything over 15 reps. Of course there are times when I’ll mix heavier movements for lower reps with extreme high reps in the same workout. It all depends on what I feel like doing that day.
I’m known for hitting 20 rep sets for legs but there were a few 25 rep sets for this workout. I’d also like to note that this was a high volume leg workout as well. There were a ton of sets and reps done. I feel like both high volume and higher reps are best leg growth.
High Rep Leg Workout
Leg Extensions: 7 sets x 25 reps
Leg Press: 7 sets x 25 reps
Lying Leg Curls: 4 sets x 25 reps
Squats: 4 sets x 20 reps
Seated Leg Curls: 4 sets x 20 reps
One-Leg Leg Extensions: 3 sets x 15 reps
Still-Leg Deadlifts: 3 sets x 15 reps
I kept my feet a little closer than shoulder width apart for leg press. I never go wide anymore on this exercise. You can’t do as much weight this way but I get far more out of it with my feet closer together. This method is known to grow that outer sweep in your quads and that’s what I’m after.
I also did squats for this leg workout. This is the 2nd time I’ve done squats in over a year due to my lower back. I’m doing them with light weight and with controlled reps, shifting the tension between my quads and glutes throughout each rep. So far I haven’t felt any lower back pain from squats. I’ll gradually move up in weight but will never go super heavy on these. If you keep the tension on the muscle you can make lighter weights feel heavy and work the muscle more.
I’ll admit that I look forward to leg day. I love the high volume workouts for legs and the higher rep ranges. I get an incredible pump every leg workout.
I also picked 2 exercises for calves and did 4 sets of about 20-25 reps each. One was the plate-loaded seated calve raise and the other was the seated calve raise, which I did one leg at a time. I skipped cardio on this day. With the high volume of sets and extreme high reps for this leg workout I believe cardio would have been counterproductive.
Train with Passion,