for all body parts use following:
Building mass use 10, 8, 6
Definition use lower weight 15, 12, 10
On legs use 15, 12, 10, 10
On shrugs use 10,8,6,20
10,8,6 means using heavy.
Higher reps means less the weight.
And like wise.
Oh boy dont fall for that high rep = definition crap. You want to be cut change your diet keep lifting heavy
Phill, I agree. Another myth I hear is that leg extensions give you more definition than squats.
How is that possible? Squats burn more calories because they are more intense. Therefore, you would sooner be ripped from a heavy compound exercise than an isolation movement.
It’s just more of Joe Weider’s BS commercializing propaganda.