mass building for bodybuilding and powerlifting
I want to pass along my leg routine I did yesterday. The weight lifting session only lasted thirty minutes and my legs are dead today. We wanted to give the lower back a break but hit the legs hard so we decided to go light on the squats and kill ourselves on the leg press. Because your back is supported when on the leg press the stress to the back is cut considerably. EMG test have shown that the stresses on the lower back are reduced by about 80% as compared to a squat.
Like squatting the leg press emphasizes your quads. The outer quadriceps or vastus lateralus get hit peculiar hard. Keep one thing in mind when press, do not round your back.
After a good warm up it was time to get to work.
The first two sets are just warm-up.
1 - Leg press 20 X 400 to squat 135 x 5
2 - Leg press 15 X 400 to squat 135 x 5
Working sets
3 - Leg press 15 X 490 to squat 135 x 25
4 - Leg press 10 X 580 to squat 135 x 25
5 - Leg press 10 X 670 to squat 135 x 25
6 - Leg press 5 X 750 to squat 135 x 25
7 - Leg press max X 840 to squat 135 x 25
Leg press to squat was a superset without breaks. the break between sets was approximately 2 minutes, though it seemed like 2 seconds. Booth exercises were done without locking out or pauses at the top or bottom, and were done as deep as possible.
The draw back to the leg press is that it does not quite hit the glutes or hamstrings like the squat does. Because of this we added in 3 sets of seated leg curls superseted with straight leg deadlifts. The curls were heavy and the SLDL were light and slow to get a good stretch in the hams.
There you have just 30 minutes and to dead wheels. Any questions or coments just drop me a line.
All the best in your weight training programs
Jason
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