While common gym advice tends to advise never going past 15 reps a set there can in fact be tremendous value in pushing the reps far higher.
Depending on the actual load,rep range, and movement used there are multiple benefits to be gained.
Doing a set or two of 50+ reps in a small isolation exercise (think leg curls,bicep curls,or tricep pushdowns) is a tremendous manner in which to flood a sore muscle or achy joint with blood, while having the nice side effect of bringing up the size of the body part in question.
On the other side of the coin there is 20,30, and 50 rep sets of squats.
These death sets, or widowmakers as they are often called are a fantastic way to not only GET BIG, but also the gym’s most challenging work to be done. They require significant mental toughness and drive and with proper load will have all around you including yourself questioning your sanity.
Similar but different to the squat death sets are using the same protocols on the leg press.
The biggest difference between the two is the effort involved. A squat death set wrecks you physically and emotionally. A leg press death set is fairly easy to recover from.
With the squats I prefer a rep goal, with leg press due to the easiness physically I prefer to set a timer.
Do not underestimate how long 60 or 120 seconds is.
Assuming the effort not being shit, one of the least brain involved ways to bulk your legs is to do 5 minute sets on the leg press.
Don’t be afraid to do lifts for higher reps than is normally suggested.
Don’t be retarded about it and you should be good to do high rep deadlifts, power cleans, or even jerks.
Calisthenics are great for these ultra high rep ranges and timed sets.
I’ve done sets of 50+ dips when I didn’t have access to weights.
Pushups I’ve done to ranges frankly most wouldn’t believe, that sadly I don’t have on video. Sets of 100, times sets, sets to total failure, sets with unlimited rest in downward dog, you name it, I’ve done it.
My calves have always been a strong body part and I’ve always just done standing bodyweight calf raises often up to 100 reps a set.
Static holds like horse stance qualify under timed sets and build a hard to quantify immovable planted strength.
Isometrics fall under this category as well and are a great protocol that is sadly overlooked by practically all.
Don’t be afraid to train in more esoteric manners. In the gym the are no rules, there is only what works for you, and what doesn’t. Experiment. Grow.
-J