For example, the stress on the muscles of your hips and legs from walking is TOTALLY different than training with loads that allow for 20 reps. There is no comparison, and yet you made one stating the somehow walking made your legs accustomed to high reps?
In terms of hypertrophy, there is a definite correlation between pumping types of exercises (those which give you a pump and result in a heavy buildup of lactic acid) and growth. A solid 20 rep set of squats will definitely pump your thighs. In a nutshell, 20 rep sets for legs are good for growth both in beginner and advanced trainees.
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And I agree with you.
You also say "In a nutshell, 20 rep sets for legs are good for growth both in beginner and advanced trainees"
And I agree again. Like I said in my above post that you quoted they are good for growth.
. When I am talking about "high reps" I am talking about 50-100 reps and done with bodyweight to boot (see post #14). I do not feel THAT has any advantages in terms of gaining size and strength over say a set of 20 reps.
There are many applications out there and the context of the program is more important than the content. A collection of exercises doesn't make a program.
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Well this will be my last post in this thread because it seems that we are just going around in circles. I agree with much of what you posted, however just to clarify one point:
I didn't say a 100 rep squat set of bodyweight didn't have advantages. I do however fail to see it having any advantages over a properly performed 20 set squat routine (assuming of course that the subject in question is healthy and able to perform either.) For rehabilitation or extremely weak people it may indeed have advantages but that's kind of outside the scope of this thread.
In conclusion. Both high and low reps can work. I just find it doubtful (and counter to all my experience and that of others) that ultra-high reps done with a very low weight, stimulate the legs more than a lower volume of reps done with a higher weight. If however someone can point me to a solid scientific study that definitely says otherwise, I will be more than willing to concede the point.
Last edited by Songsangnim; 12-28-2009 at 07:10 PM.