+ 3 Leg Press Challenge
I can't squat because of a lower back issue so I'm trying to make the most out of the leg press. I've been doing very high volume with very minimal rest between sets and I'm really seeing a difference in my leg growth,
I start out with 3 plates each side and do 5 sets of 10 reps with 10 seconds rest in between sets. I then wait 2 minutes,strip of a plate and again do 5 sets of 10 reps with 10 second rest. Lastly I'll immediately strip down to just one plate and try to get as many reps as I can. I then move on to leg extension and just use one plate doing sets of 10 with 10 seconds rest and try to get to 100 reps in 10 sets.
Immense pump and immense pain involved in this but I'ts a good pain. Give it a try, it's a good switch up from the normal mundane 8-12 rep scheme.
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Mate I do between 4-6 sets building up to my max weight (depends on how I'm feeling for the day) and once I hit that max weight I then drop set 1 plate aside with little to no rest until I have worked down to 5 a side. So generally that's about 6 drops and my first set with the heaviest weight is a minimum of 20 reps.
I love that burn you get with working legs, drop sets, high reps etc... Breaking through that pain barrier is almost euphoric.
Checked your pics out. Great legs!
Yeah mate it's awesome hey. Nothing like smashing quads mate. Nothing leaves you feeling like that. Thanks for the compliment mate.
i do sets like this pretty frequently. ill work my way up to a challenging set of 15-20 reps. then ill do 10 reps, rest 5 seconds, do 5 more reps, rest 5 more seconds, 5 more reps, repeat until total failure, usually somewhere between 30-50 reps total, similar idea to your 10 reps with 10 seconds rest, just differant time intervals, ill give that a try next leg day see how i like it.
i do sets like this for all body parts though and get good results, not too often, but i incorporate it occasionally.
there are quite a few pro bb'ers who dont squat for the same reason who have great legs still. leg press, hack squat, and platform squat can still build great quads. best of luck growing your legs bro.
Love the high reps for legs. Love the burn I get. The only body parts I don't go high reps with are back and chest. Might change that up soon though for the shock affect. Or is it effect lol
The debate of weight v volume is an interesting one. I think placing yourself in one camp limits your success personally. You need a mixture. One thing I will say though for the majority is you need to push a lot more volume through your legs than most actually do to promote growth.
I vary my rep ranges, but if I was purely looking for growth rather than strength I'd concentrate on volume. Something like the leg workout I posted a while ago, supersets of big numbers. Big drop sets are another vital part of leg training to truly exhaust and get plenty of blood into the muscle.
Good workout Harley. Nice to see people switching up on legs a bit. One of those body parts where people do the same thing week in, week out.
I'm going to have to check your post out. I've been training for years and still not happy with my legs. I've always done the 8 to 12 rep range to failure. I'm watching a lot of Tom Platz videos here of late and it's got me fired up.
I'm not sure if it's genetics or not enough effort on my part for my leg size or lack there of lol.
Dug it out for you.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/fa...
I've reduced several people to a crumbled mess on the floor with the one.
Yeah brother that looks brutal! Mrs Harley and I will try it next leg day and report back on it. Give mine a try at some point. I know your training for strongman and it might not fit into your training style right now though.
I'm still a bodybuilder at heart! Don't think I'll ever get away from that and suspect I'll still revert to that style of training more often than not.
Try do it one leg at the time on leg press with just 4 plates, I saw that excercise work wonders for people with lower back pain
I'm gonna give that a try. Thanks
30 plates wow whats that 1200lb? I struggle with 6 :(
X2 brother
Richard.SimmonsYou can also change your leg angles or move your legs in or out on the press. Hit outers and enters. Try putting your feet together ankle to ankle always fun. Also change up by doing them twice a week. ;-) good post brother !
I usually vary my foot pos every other workout. I'd love to be able to hit them twice a week but just can't find the time.
Reps reps reps ...blood volume my man nice +1
One plate, two plates, three plates, this does nothing for me now give me 15 plates each side and Im working my butt off for sets of 5, working my way up from 1 plate each side for 5 reps. Thats challenging, what you mentioned is for the weak or someone dieting/cutting when their energy levels are shot doing more reps to improve muscle definition and vascularity.
30 plates are great brother if you're doing full reps. I'm impressed! I'd never try it because I'd be half repping them for sure. Legs have never been my strong point but I'm working on them
Lol, really? Gonna pull the "Im stronger than you" card? Golf clap for your 15 plates.
Sorry MusicMan, but I have to disagree with you. I'm happy for you if you can leg press 15 plates each side, I'm really impressed, but heavy weight is not always means challenging. Challenging can be also high reps with moderate weights, also short rests are challenging. Also rep speed has a big factor. I had a privilege to train with Sibil Peters aka Trainer from Hell, ex trainer of Roelly Winklaar. Let me tell you I was shitting myself and puking with half of the weights I would normally use, I could not walk for 2 weeks. Good example that heavy weight is not everything if you see training videos of Dennis James MTUT style. The guys are using ridiculously light weights on leg press or hack squat, but after 1-2 sets they cant walk. Please tell me if that is not challenging
Yep, varying rep speed, pausing just before lockout at the top are all good tricks to feel that burn. Helps you get that mind muscle connection as well. Tremendous burn in the legs. I hope it = growth!
Couldnt diagree with you more....watching guys load up the leg press pumping out quarter reps stimulates little more than ego....
Quarter reps and half reps on LP allow you to overload the VM aka teardrop. 1000lb leg press full reps for sets of 10 really isn't too challenging for most trainees who have been doing it a while depending on the machine and the push angle. I avoid leg press because of some tendinitis under the knee cap when I think there's better alternatives for me. They serve their point for bodybuilders though
Ive seen plenty of guys doing that and they have no teardrop ...most guys that have great leg development near the knee is from full range below parallel squats....
Correct brother. Me and the wifey see this all the time at out gym and laugh at them amongst ourselves. So bad we want to tell them to try that doing full reps.