How many reps of lunges to build muscle?
Nov.30, 2009 in
Muscle Building Tips
How many reps of lunges should i be doing with 2X 8kg if i want to get strong hamstrings,NOT TONE THEM!!!????
if you’ve got any other pointers for building hamstring strength for rugby, they’d be appreciated 
thanks guys
November 30th, 2009 at 5:46 am
enough to make your legs sore the next day. You don’t need to do them all at once either. Do like 10 per hour or more if you want. Or split it up between 2 or 3 times a day. Also, a great idea would be to stretch before you do them. If you’re sore the next day then great job! but before you start up again for that day please STRETCH. It will prevent injury and make the lunges 10 times more enjoyable.
November 30th, 2009 at 5:51 am
As long as you are consistently doing the reps and keeping at it they will get stronger. Even a very few reps each day is better than over working yourself one day and being unable to do them again the next.
November 30th, 2009 at 6:28 am
First of all, increase the weight. 16 kg is never going to be enough to increase muscle size.
Pick a weight that you can only lunge a maximum of 5 times (on each leg) with. Then perform 3 sets of this i.e 5 reps, 3 sets. Raise the weight slightly each time you do your lunges.
Heavier weight, fewer reps = increase in size and strength.
Lighter weight, more reps = increase in definition, tone and endurance.
Lastly, perform the lunges every 2nd day (it is much more beneficial to give the muscles rest than overwork them). You should notice an improvement within two weeks.
PS: It might be good to combine lunges with other leg exercises such as leg press and hamstring curls – if you live near enough to a gym.