Heavy lifting vs high reps for legs
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ReneePruitt
Cathlete
Wow yes great question!
I think people vary wildly on how they respond to the two types of leg training. For myself, I notice the biggest difference when I do heavier leg training, or at least moderately heavy. I never did squat legs from STS since I didn't have a squat rack so I did Plyo legs, which I love. I get the most bang for my buck when I do plyometrics and heavish weights with squats, lunges, leg presses etc. I do like the unweighted stuff that Cathe does too, though, like Dixie Cups (those REALLY get in there!) and many of the other unweighted moves she does in Afterburn and B&G get in there good too. I get leaner and more muscular legs and glutes doing this type of work. I could never shrink my lower body before when I only did cardio, step aerobics and pilates.
Personally, I don't get as much benefit from barre and high rep leg lift stuff. For me, I just feel like I'm doing a lot of work for nothing. I still try to throw in leg lift stuff once in awhile since I feel like I need to mix things up and shock my body, but it's not my focus.
Personally, I don't get as much benefit from barre and high rep leg lift stuff. For me, I just feel like I'm doing a lot of work for nothing. I still try to throw in leg lift stuff once in awhile since I feel like I need to mix things up and shock my body, but it's not my focus.
mrsprincess07
Cathlete
It's a very individual thing. It depends mostly on the ratio of Slow Twitch to Fast Twitch muscle fibers you have.
For me when I did mostly heavy weight I had more muscular legs with large "diamonds" on my quads. When I used higher reps (physical therapy exercises) combined with 2 step workouts per week (BM2 with either LIC or Low Max) I still had very well defined legs but they were much sleeker... much like you see with the ladies during the Low Intensity Series. Toned and shapely but more "feminine". My calves were also more defined as well, personally I think the step workouts did amazing things for my lower body.
Typically it is thought that the heavy weights will build the muscle- the fast twitch fibers better while the higher reps will build the slow twitch fibers. Both will strengthen. The fast twitch are for explosive power movements and slow twitch are your endurance, long-distance activity fibers.
What type of results do you want and what types of results have you achieved with other lower body training techniques?
For me when I did mostly heavy weight I had more muscular legs with large "diamonds" on my quads. When I used higher reps (physical therapy exercises) combined with 2 step workouts per week (BM2 with either LIC or Low Max) I still had very well defined legs but they were much sleeker... much like you see with the ladies during the Low Intensity Series. Toned and shapely but more "feminine". My calves were also more defined as well, personally I think the step workouts did amazing things for my lower body.
Typically it is thought that the heavy weights will build the muscle- the fast twitch fibers better while the higher reps will build the slow twitch fibers. Both will strengthen. The fast twitch are for explosive power movements and slow twitch are your endurance, long-distance activity fibers.
What type of results do you want and what types of results have you achieved with other lower body training techniques?
Not to hijack this thread but Mrsprincess, I just saw you signature quote and I wanted to congratulate you on your new baby girl!
mrsprincess07
Cathlete
Thank you!
TRSTACIE
Cathlete
Hi Toni! I personally prefer squats over any type of barre work. I also prefer them with the barbell over dumbbells so the squat racks discs were totally awesome IMO. Squats are amazing because they don't only work the legs but so many other muscle groups. It was actually doing the squat rack discs where I had some serious DOMs in my core for days.
What Are The Benefits Of Doing A Basic Squat? | LIVESTRONG.COM
What Are The Benefits Of Doing A Basic Squat? | LIVESTRONG.COM
nckfitheart2009
Cathlete
High reps versus heavy
High reps versus Heavy lifting less reps---High reps works endurance meaning the ability to lift a certain amount of weight for long repetitions Heavy are for hypertrophy (building lean mass/increasing size of muscles)
Squat rack heavy versus Barre workout squat rack work overall large muscle group and barre hit smaller specific muscles usually not hit while lifting heavy.
IMO both need to be done---
To add High reps is good to get the brain connect to muscle (pathway) for lifter newbies.
Hope I have answered your question,
Kind Regards,
High reps versus Heavy lifting less reps---High reps works endurance meaning the ability to lift a certain amount of weight for long repetitions Heavy are for hypertrophy (building lean mass/increasing size of muscles)
Squat rack heavy versus Barre workout squat rack work overall large muscle group and barre hit smaller specific muscles usually not hit while lifting heavy.
IMO both need to be done---
To add High reps is good to get the brain connect to muscle (pathway) for lifter newbies.
Hope I have answered your question,
Kind Regards,
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