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Tip: The 3-Cycle Leg Press Program



Leg Press: Use and Abuse

How many times have you seen someone load the leg press with a godless weight and then watch them being pushed to their knees for a few quarter repetitions?

You take care of your leg, PR, real or imaginary. This kind of behavior should be embarrassing. It also causes devastation in the knees, hips and lower back. It is also extremely ineffective in terms of growing serious muscles.

But the leg press can be a very valuable tool if done properly. There are some who demonize the leg press and tell them to "just squat". Nonsense. In fact, the leg press is a big part of a bodybuilder's arsenal, and the combination with other leg exercises can be a synergy for muscle development.

Forget the ego, stop playing the numbers game, and learn how to adjust the leg press to fit your body. Then I'll give you a solid leg press training plan to take your legs to the next level.

Leg Press Adjustment

Be prepared to accommodate your specific architecture. The goal is to be able to achieve full stretch through the quadriceps and then a tight contraction at the top of the movement.

1
– Seat Position

Let's start with the adjustable back on the seat. Adjust it so that you can reach maximum depth in the deepest part of the movement while maintaining contact with the seat with the glutes.

If your glutes relax during a repetition, change your sitting position. Play with it until you find out where the movement feels best. If the backrest is not adjustable, you just have to work with it.

2 – foot position

Most people do not know what to do with their feet. They do not really know how high they should stand on the platform or how far their feet should be apart. Part of the answer is related to something you just did when you approached Leg Press: Go.

Pay close attention to the angle of your forefoot when placing it on the ground when taking a step. The ball of your feet should be slightly outside and not in the middle of your heel. However, this can vary from person to person. This is your natural foot angle and exactly the angle you should use when your feet are on the leg press.

Now you want to find out how high or how deep you should put your feet on the sled. The goal is to find the spot that allows the deepest possible quad track. Start in the middle of the plate with the heels just off the shoulder and do a few light weight reps to see what it feels like.

If you feel you are getting a deeper stretch, lower your feet slightly. Do not worry if your knees go by your toes; There is no evidence that the knee joint is damaged.

3 – Judgment

Push your heels through. If you are having trouble training to apply pressure in this way, try pressing the big toes a little while you push. This forces you to keep pressure on the heel.

4 – The Rep

Be sure to initiate each repetition to stretch your quads as much as possible during the eccentric or descending phase of the movement. and then squeeze your muscles as you push the sled close to the lockout.

Do not close your knees. Stop just before locking out and maintain tension.

Now you can start working.

The 3-Cycle Leg Press Program

You can push this together with your other lower body in almost every leg-day Exercises The progression method of the leg press consists of three cycles:

Cycle 1 – First 3 Workouts [19659025] Adjust the rep ranges with each workout. Perform a repeat rotation as follows:

  • 3 x 5-7 reps a workout
  • 3 x 10-12 the next workout
  • 3 x 15-18 reps the next workout

These repeating cycles are repetitive the program.

Cycle Two – Next 3 Workouts

Now add a fourth set and continue for another three workouts.

Cycle Three – Last 3 Workouts

Now begin to add a drop set to the last sentence (4th sentence). Remove about 40% of the weight (ideally your partner will lose some weight) and repeat the process.

Use a steady pace – two seconds during the concentric and eccentric phases while keeping the voltage constant. Pause between 90 and 120 seconds between sets, depending on how you feel.

Here is what it looks like:

  • Workout One: 3 x 5-7 reps
  • Workout Two: 3 x 10-12 reps
  • Training Three: 3 x 15 -18
  • Training Four: 4 x 5-7
  • Training Five: 4 x 10-12
  • Six Workout: 4 x 15-18
  • Workout Seven: 4 x 5-7. The fourth set is a drop set: Finish your final rep of the 3rd set, quickly remove about 40% of the weight and rep again.
  • Workout Eight: 4 x 10-12 with the drop set on the last set.
  • Workout Nine: 4 x 15-18 with Drop Set on the last set.

If you train legs every fifth day, it takes about 6 weeks to complete these three cycles. When you have finished the nine workouts, you will probably need to relieve your body for a week, and then you can repeat the program.


The Tempo Challenge Leg Press



Related topics:
The 6 most difficult leg press variations



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