how many reps with squats?
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If you're new to doing squats, aim for 3 sets of 12-15 reps of at least one type of squat.
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About 6 sets a week seems to be the minimum for quads, but that's for deep squats. If you start doing leg presses or leg extensions to conserve gains, your minimum set numbers will need to be higher. MEV: The minimum effective volume for most individuals seems to be about 8 working sets a week.
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For squats I usually do 1 or 2 warmup sets (either just bar or a 25lb on each side), then 3 or 4 normal weight sets (currently 135-145lbs, 10 reps), then I try to do a few sets of high weight (usually 155-175lbs, 6-8 reps).
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Rest 60–90 seconds between sets. Perform three sets for each exercise, completing as many reps as you can each set. Establish a goal of 30 or more total reps for exercises 1 and 2, and 45 reps for 3 and 4. Alternate sets of exercises 1 and 2 until you've completed all your reps and then alternate sets of 3 and 4.
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Guidelines for Achieving Effective Volume Use 1-2 exercises (2 for bigger muscles) per session, per muscle group. Perform 40-70 total reps per muscle group per session. Achieve this rep range across 6-10 sets.
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For front squats, I find that 3-5 sets in the 1-5 rep ranges are ideal. For beginners, 3 sets of 8 reps is a good starting point. As time advances, the loads will increase and the reps can decrease. If front squatting once per week, 5 sets of 5 can be very effective.
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The simple answer is less than you hoped for and more than you want. To unpack: 1000 squats a day is far too much. If they are weighted, even moderately, say 225 lbs, I very much doubt you'll be able to do it. Your form will break down at some point and you'll put excessive stress on your knees, hips and lumbar spine.
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How much stronger is a person's legs than their arms? Roughly twice as strong. For trained powerlifters, the ratio of squat to bench is often around 1.5 to 1. Occasionally you'll get very strong benchers (who usually practice the bench press a lot more than they practice squatting) where the ratio is closer to 1.
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Choose Your Reps and Sets Your decision should be based on your goals. The American College of Sports Medicine recommends 4 to 6 repetitions with heavier weight for hypertrophy (increased muscle size), 8 to 12 repetitions for muscular strength and 10 to 15 reps for muscular endurance.
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Weight-lifting routines I suggest 12-15 repetitions and one to three sets per exercise for beginners (remember, you can gain significant strength with just one set). I've included more than one exercise for each muscle group. You can stick with one exercise if you like, or experiment with more than one.
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The new findings: Lifting relatively light weights (about 50% of your one-rep max) for about 20–25 reps is just as efficient at building both strength and muscle size as lifting heavier weights (up to 90% of one-rep max) for eight to 12 reps, according to the study, the latest in a series done at McMaster University in ...
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The rule of thumb for gaining size is to use a rep range of 8-12. With legs, however, I always found – and research backs me up – that higher reps produce the biggest gains. I experienced great results with squats, lunges, leg presses and leg extensions when doing sets of 15-20 reps.
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A Workout Designed for Mass Select three to four compound glute exercises to include in each of your workouts. Start out by doing three sets per exercise and gradually increase your volume to four, then five and finally six sets. Each set should consist of at least six, but no more than 12 reps.
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Timing: For maximum strength gains, do back squats as either the first or second strength exercise in your workout. Sets/Reps: For general strength and lower-body development, Benguche recommends 3–6 sets of 3–8 reps with moderate loading—70%–85% of your one-rep max (1RM).
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Beginner: 4 sets of 6 reps. Use the same weight in each set. As soon as you're able to do 4 sets of 6 reps increase the weight in the next workout. Take 2-3 minutes rest between sets.
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If you're looking to get bigger: Target a rep range of 6 – 12 reps per set. Aim for 3-5 sets. Rest time between sets should be short, about 60 to 90 seconds.
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Three Goals, Three Rep Ranges If you're training for muscle size, choose a weight at which you reach muscle failure in the 8-12-rep range. In other words, after your warm-up sets—which are never taken to failure—you should select a load with which you can complete at least 8 reps but not more than 12.