Originally Posted by arian11
So starting each training session with a heavy compound movement then moving to another big exercise in a slightly higher rep range and then finishing with a high rep isolation exercise is the best way to go. And if you look at various programs, the best ones are always done this way to get the best of strength, size, and conditioning. So something like:
Barbell Back Squat - 3-5 sets of 3-5 reps
Barbell Front Squat - 3 sets of 8-10 reps
Machine Leg Curl - 3 sets of 15+ reps
That is just an example, you can obviously mix around exercises and use deadlift variations, leg press, leg extension, or whatever else based on your goals.
Also, high intensity interval training can increase mitochondrial density so you can do interval sprints on your off days.
is this per workout? every session I mean should I do both high and low reps?
because as Danny B mentioned, training at 25 reps prior to the 10 reps will lead to fatigue which effects the quality of your 10 rep sets.