Do some trial and error. That’s what everyone else does man…GENERALLY speaking, the muscles you use VERY often in day-to-day activities (quads/glutes/hammies for walking/running/jogging) tend to have more slow twitch muscle fibers, so if your main goal is size, widowmaker sets are very useful. But IMO, no rep range should be totally neglected for any muscle group. [/quote]
hey h4m, ive been experimenting with widowmakers and i just had a quick question (HIJACKED). where do you place them on leg day? im an idiot and did a widowmaker on my last set of back squats and then still had the rest of my exercises to do. would it make sense to do all my exercises and then widowmaker on a leg press or hack squat before i crawl to the change room?[/quote]
It varies. But as a rule of thumb, when I do a widowmaker after a workout where I already worked those muscles, I usually do it with a machine, to avoid bad form. Otherwise, I prefer to do free weight widowmakers right at the beginning, while fresh, and then not work those muscle groups the rest of the session. Make sense?