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High rep squats for… mass?

Brandon Hahn January 8, 2013 Training Articles
High rep squats for… mass?

You’ve been suffering with chicken legs since high school. You’ve tried every rep scheme possible, right? High rep, low rep, low & high rep. If there’s a scheme, you’ve tried it… or so you thought. If you are looking for massive legs, you’ve come to the right place. Unfortunately, this is not your run of the mill mass building leg routine. You are about to put in some serious work. Yes, you will probably puke.

If you are reading this article, it’s obvious that you are looking for something new. Well, you’ve come to the right place. Quads and hams can be the hardest muscles to stimulate growth. No shocker, calves would be next on that list. So, why does a high rep scheme build mass for legs? Well, there are several keys to solve that problem.

1. Hormone trigger

Leg exercises, like squats and deadlifts, require a lot of energy and even more muscle to lift the weight. This causes a massive surge in testosterone among other hormones. The higher rep scheme also triggers your growth hormone levels to surge. So, higher reps = testosterone surge + growth hormone burst. That’s exactly right!

2. Shock

Your legs are used to taking a beating through the various routines you’ve performed. These routines have incorporated different methods to stimulate growth. Unfortunately, due to design flaws, and old school practices, the routine was not designed for growth. Moderate reps on squats, a few sets of leg presses, and finishing off with high rep leg extensions. If you keep feeding your muscles these “traditional” routines, you will get the typical result of wasted time. You will also be looking for yet another new routine. This routine will provide the true muscle shock from start to finish.

3. Muscle stimulation

These higher reps sets require all of your muscle fibers to fire throughout the set. This routine will require your body to dig deep and find every last fiber it can to move weight. This new territory for your muscles will have fibers waking up from hibernation. The next morning, and the morning after that, expect pain. That pain is growth, but will still be pain. If you fear pain, fear this workout, it’s that simple.

The Program

Below the program will be laid out in full. The higher rep scheme will require you to lift with speed, but remain under control. This is more about endurance than a sprint. After all, it is rather high in the number of reps, and you do not want to gas out early. Keep the weight moving, but under control. It is preferred that you perform full reps without pausing during the sets.

Squats
Sets: 3
Reps: 20
60-90 Seconds Rest

Front Squats
Sets: 2
Reps: 20
Rest: 60-90 Seconds

1-Leg Leg Press
Sets: 2
Reps: 20
Rest: 60-90 Seconds (after working both legs)

Deadlifts (yes, deadlift! your hamstrings will really have to work here)
Sets: 2
Reps: 20
Rest: 60-90 Seconds

Weighted Hyperextensions
Sets: 2
Reps: 20
Rest: 60-90 Seconds

Leg Extensions
Sets: 1 Drop Set (do 20 reps, then do 2 drops, each drop should be 25% of the weight you are using)
Reps: 20 (+ reps from your 2 drop sets)
Rest: 60-90 Seconds

Leg Curls
Sets: 1 Drop Set (do 20 reps, then do 2 drops, each drop should be 25% of the weight you are using)
Reps:20 (+ reps from your 2 drop sets)
Rest: 60-90 Seconds

Crawl out of Gym
1 Set
Reps: As long as it takes
Rest: When you get home

This routine can be swapped for your leg workout for the next few weeks. It is ideal to change your workout every 4 to 6 weeks. This does not mean a complete overhaul, it can be as simple as a variation in foot (or hand) placement for exercises. The key is to not get stagnant, as your muscles need various grips and widths for full stimulation. It would be a great idea to ensure you can survive this workout, so pop 1-3 scoops of AX Supersize prior to your workout.

About The Author

Brandon has been in the fitness industry for over seven years and has trained over 1,000 clients. He has competed in several bodybuilding competitions and continues to improve his physique with hardwork and dedication. With a Bachelor's Degree in Exercise Science, Brandon has the knowledge and skills to get you on the fast track to fitness.