Press question mark to learn the rest of the keyboard shortcuts. I was definitely pausing up top after about 4-5 (mid set break). I've also got some resistance bands. Actually, that is why it is 380, not 540. This means for your set of 540, you actually lifted roughly 380lbs. Leg Press. 12 full reps. After that, it was time to head to work, but... wow. Another great option for leg development with minimal back loading is pushing a prowler/backwards sled drags. This means for your set of 540, you actually lifted roughly 380lbs. don't fully lock out. Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(Ï/4). Is there something else I can do to really kill the quads that'll be easy on the back? by Patrick Dale, PT, ex-Marine June 25, 2020 Press question mark to learn the rest of the keyboard shortcuts. Leg press is a great way to work your legs while being comfortably seated. for 12 reps, make that your starting weight next time (after warm-ups). Keeps the tension on the muscle as well that way. A good tip is to do one-legged presses, keeping your butt and back down. 4.3 out of 5 stars 23. Great for Flexibility/Strength of Low Back, Glutes, hamstrings & calve Raises. The people who argue otherwise tend to be small and weak. Also, usually, leg press can hold a lot more weight. $849.00 Powertec Levergym-Chin/Dip Assist L-CDA20 . New comments cannot be posted and votes cannot be cast. $1,399.00 Powertec Workbench Half Rack WB-HR . I'm 51 years old, had back issue a while ago and, same as you, wanted to put leg press back on the menu instead of squats. But because there is less range of motion than there is with the squat, the quads work harder with this exercise. TDS Vertical Premier Leg Press Mc. After my second once every two week visit I was running low on money since I am a senior college student. One thing that I was able to use was placing a piece of 4x4 on top of the safety stop (we have a LifeFitness leg press with a large square-shaped stopper). i messed up my back deadlifting during summer, so squatting hurt my lower back. The machine doesn't take any more away from the pressing weight (I can do a rigorous proof for this if need be). Leg Press Execution . OP, hopefully we've helped you and gone above and beyond the call of duty. Powertec Leg Press P-LP19 . Leg day consists of a number of muscle groupsâprimarily quads, glutes, and hamstringsâbut some exercises better target one region over another. The leg press exercise is a leg exercise that makes an individual pushes a weight away from his/her body using the legs. CAPTION. Thereâs no skipping leg day with leg press and squat machines from Fitness Factory. Golden Kye. This has really helped both myself and a lot of the big guys that I train, since the top locked position of the safety is still too low and can cause a slight rounding of the back is the butt moves forward. We use cookies to offer you a better experience, personalize content, tailor advertising, provide social media features, and better understand the use of our services. A plate above the seat angled at 45 degrees can be ⦠However, the machine does control the weight bc you can only move it up and down; themotion is linear. Not only it will helpyou build your muscles, but also keeps y⦠Add more weight. Keep your feet lower on the plate and you'll utilize your quads to a higher degree. And the prompt way to start your fitness regimen off, by considering this advisable note based on experience, by start adding leg muscles in your schedule workout plan list to strength your lower body by using the best leg extension/curl machine at your home gym. You can hurt your knees on the leg press (I did) and lower back for that matter (you'll round your back if the sled goes too low). I didn't want to overdo it, so I started light. Also listen to /u/GrandmaBooty and use less weight and slower movements. I've seen many guys severely injure their lower back on the 45-degree leg press as their lower back rounded while using very heavy weight. Place yourself in the machine with your back fully pressed against the backrest. The chiropractor has definitely helped my back but keeping a steady lower back exercise twice a week is a must if u suffer from lower back issues while doing legs. A little stiff, but that's it. i literally dropped all lower posterior chain activity/related stuff for 2-3 months + massages and now i can squat + leg press fine. Sure, the sports performance coaches don't like it much, but the jacked bodybuilders with big honkin' hamstrings sure do! Does the "W" in that formula [W*sin(Ï/4)] stand for "weight"? By using our Services or clicking I agree, you agree to our use of cookies. Look at athletes who do a lot of reps of anything, and you rarely see a lot of size in the muscles that do the high-rep work â unless it's size that was built in the weight ro⦠Proudly sponsored by:http://illpumpyouup.com/http://www.youtube.com/channel/UCJ7-YlOCFgeTjMVy76sdwtQ Share to Reddit. I am 6'3 and 215lbs. Plenty of videos around to show you correct leg pressing form if you're new to it. Actually going to a sports medicine specialist tomorrow to check it out - was doing squats, got up under the bar and went to pull it off, and heard a crunch in the spine followed by about a week of pain, which has since migrated into the shoulder. You won't find many big, strong people in the gym who don't regularly occupy the squat rack and leg press machine. The only reason I can think of it being like that is from carrying heavy things with my left hand on the farm with my left hand since I am left handed. Share to Tumblr. No stopping in between for any more time than it takes to remove the plates and get back in the seat. The higher your feet are, the more you will target glutes and hams. 95. Are there any difference besides starting from bottom and starting from top? Calum's picks for movements that do a better job on the quads include leg extensions, squats, single-leg presses, hack squats, sissy squats, and front squats. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Yup same for me I got so much compression being 6f5 I squat and leg extend for quads works great no pain, An alternative would be straight leg press on a sled not the incline. I was under the impression that squatting would be able to convert almost directly to leg press for weight, but I was dead wrong. Push up with your heels, do not lock out at the top. I know the Iso lateral leg press can use individual legs for pressing as well which sounds like a good bonus to me. fitness. Just limit your range of motion so that your lower back doesn't become involved. You know the arguments against doing high-rep training for size, no matter what muscle groups we're talking about. Copy embed to clipboard. In that sense, it's sort of like walking the tightrope, maybe more so than many exercises. Will do. Some people say that the Smith machine calf raise is good for developing the calf muscles. The leg press is a machine-based resistance training exercise that you can use to build lower body strength and muscle size. The standard 45-degree leg press machine is what most people have in mind when discussing leg press machines. Leg press machine or the leg sled? 4 â Hamstring Leg Press. I kept my feet low down at the little dip between the stabilizer bars the whole time, so at least I was targeting correctly. Here's how to maximize it for hamstring development. Squats if done correctly requires abs, back, legs and butt. I am a 20 y/o. Learn how to do it properly and discover some useful variations in this guide to the leg press. They were never ravaged. Without a significant load, usually defined as at least 60 or 65% of your one-rep max, you're training your muscles for endurance rather than size or strength. After quite a bit of research I managed to track down the weight of the two most common leg press machines: Star Traq â 100 lb; I have a choice on purchasing an iso lateral leg press or a Body Craft 45 degree leg press/Hack Squat Combo, which would be the better option of the two. More posts from the bodybuilding community. By using our Services or clicking I agree, you agree to our use of cookies. Using one leg makes it much less likely that you will round your back out. I've seen many guys severely injure their lower back on the 45-degree leg press as their lower back rounded while using very heavy weight. Leg Press The leg press also works the quads, hamstrings and glutes. 4.7 out of 5 stars 4. Also, focus on driving with your heels. Will change that up next time. Keeping that in mind, itâs worthy if you give more priorities and time to build up your leg muscles, improve your flexibility and train your hamstring and quads to become even stronger! Leg Exercise Fitness GIF SD GIF HD GIF MP4. Hello, so I am in a moral dilemma between choosing to do squats vs. Leg Press. Don't pause at the bottom or top and lower the weight slower (3-4 second negative). Anyone have issues with this? Theyâre typically designed such that you recline in a seat with your back in a neutral, supported position. Doing leg press one leg at a time helps prevent rounding of the lower back. The leg press is performed using closed-chain kinetic effort [13] and the hip and knee extension involves large lower-body muscle groups (the quadriceps, hamstring, gluteus, and gastrocnemius) [14 Share to Facebook. Press J to jump to the feed. Shop our huge selection of cable and weight plate resistance leg press machines in a variety of configurations including traditional combination leg press and hack squat sleds, cable leg press machines, vertical leg presses, and leg press machine attachments for universal home gyms. Make sure that your butt does not come off the seat. Since this was your first time switching and you hit 540 lbs. Share to iMessage. Bodybuilding: From Heavy Duty to SuperSlow, http://www.super-super.com/thearc/files/Leg%20Press.JPG. Got me wondering... how much am I actually building using the leg press? I have suffered from lower back problems for most of my lifting life (3 years). The effective weight isn't the same as squatting 380 (minus bw) for this reason. Edit: fixed retarded italics due to using an asterisk for multiplication. Itâs routinely used in sport science research on muscular adaptations in the legs for this very reason (see this study for example). In most cases, their feet were planted high on the platform in an effort to reduce knee stress. After an injury on squats at 300 lbs (back issues), I decided to try out the leg press on leg day. Place your feet shoulder-width apart on the platform and press firmly against it, ready to take on the weight. The plane of motion is supported by the machine and the legs. Leg sleds are typically angled at 45º, meaning the effective weight being lifted is W*sin(Ï/4). News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Can do. My strategy: Bring weight as far to the bottom as you can while keeping your back straight. That plus doing lower back extensions with weights every two weeks has worked wonders for me. Now, the machine bears some of that weight as well. In that sense, it's sort of like ⦠Problem was I wanted a pair of quads that matched my upper body. Leg Press Form Mistake #1 Pressing The Weight Through Your Toes. One-leg leg press Instead of using both legs at the same time, use one leg at a time to make sure each leg gets a thorough workout. I have heard/researched so many good things about the full body component of squats but then am also kinda afraid of what I have heard about spinal compression loading from the top of the spinal column and long term back problems. If your goal is hypertrophy, leg presses are fine. $899.00 Powertec Roller Smith Machine WB-RS19 . r/LegLingerie: Community for the appreciation of leg lingerie. 1000 lb Capacity. Also, most leg presses have different places for foot position. Just make sure the weight isnât too much for one leg ⦠Leg press machine or the leg sled? My back felt great but after two weeks of lifting it would slowly go back into its shitty shape.. For an angled machine. I'm wondering if there's any way to recreate the work done on the Leg Press at home without actually buying a Leg Press machine. If that much weight is that easy, is it pointless? Sounds like you made some bad assumptions. Use the handles to keep your ass planted. Anything that highlights, accentuates, or makes legs sexy(ier). News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Also you don't have to load as many plates. Copy link to clipboard. If the sled is at a 45° angle then you are only lifting 71% of the weight. Are there simple tweaks to avoid this like trying to keep your back arched or putting a towel in your lumbar curve? Related: The Pros and Cons of Leg Press Additionally, the lack of a stabilization requirement similar to squats means the weight you can hit with a leg sled is much greater than you can probably squat. Thanks for the tip. It's very easy to lose your form with it, so be careful. In order words, you would not leave the machine feeling like you have been run over by a trailer. Unlike several leg press machines out there, this one by Body-Solid, works on the gluteus muscles, the calves, and quads, while easing tension on the joints and bones. Leg Press Machine. I considered going to the chiropractor for the first time ever. Bulgarian split lunges will ravage your squads. All I got was some gains in my glutes and groin. I used to have this problem with a machine like this :http://www.super-super.com/thearc/files/Leg%20Press.JPG , but i realized it was because i wasn't sitting properly in the seat. This includes, socks ⦠Highlights include the leg press, multi-press station, ab crunch, leg extension, low pulley station and more. Keep your back+ass flat against the back rest and you should be fine. In addition to that, other people suggest exercises such as donkey calf raise, squats, among others. One guy ruptured his lower discs so bad that his lifting career was essentially ended as he suffered permanent nerve damage. Share URL. tired. I was able to squat up to 405 after my second visit from the chiropractor which I was going twice a week for 3 weeks then down to once a week for 3. Now, the machine bears some of that weight as well (via a cable, or lever perhaps), so your number is brought down further. That is not all; the leg press ⦠I also used to think the leg press was for pussys not manly enough to squat ass to grass. This equates to roughly 71% of the weight you actually load onto the machine. Each leg press machine has a different âdefaultâ weight. 5 years ago. While you will definitely work similar muscles compared to a squat, the leg press is (normally) on rails, which makes it much easier to push heavier weight since you don't need to work on (m)any stabilizing muscles. The leg press machine can be used to focus on the quads or hams. $1,299.00 Powertec Levergym Squat Calf L-SC . Lower it at half the rate as pushing it. Then once every two weeks until I finally felt better. This is something that most people probably donât even pay attention to when performing their leg presses, but itâs an important factor to keep in mind if you want to maintain healthy knee joints over the long term. I may need to use this later. After scouring the internet, the truth is there is simply not a lot of information regarding this topic. Try seeing if you can adjust part of it so you are not so cramped. Leg press is great for leg development. Leg development reigns king when it comes to putting on mass and getting your metabolism working hard. Cookies help us deliver our Services. Report. I cut various lengths of 4x4, from 2.25" to 4", depending on how low I wanted to go that day. I injured my shin once withthe leg press. 70% of your legg press - your bodyweight = your squat. Share to Twitter. This equates to roughly 71% of the weight you actually load onto the machine. Carriage Mounted on 8 HD Rollers. $779.95 $ 779. For those who have injuries, such as back injuries, knee injuries or weak hips â leg press can be an alternative to squats (and hack squats). tried leg press, the load just made my back ache even more. Author of Bodybuilding: From Heavy Duty to SuperSlow. Dual 210-pound weight stacks provide ⦠I've got a home gym with a power rack, bench, weights, and a few kettlebells. Share to Pinterest. I promise you will use less weight and you will feel it. Make the quads to the work! ^ This. TDS Premier Vertical Leg Press - Silver Grey. What was wrong with my back is that my Lowe lumbar section was high on my right side and sagging on my left. Edit: I just wanna say that a lot of you posted up some great answers and made excellent points also pointed to helpful resources. I was a squad leader in the Army. Press J to jump to the feed. The Reddit community has a lot of suggestions when it comes to leg press calf raise exercises. 4 and #5, increase weight to 8 rep max- strip sets, take one plate off each side then 4-5 reps, continue until you get down to only 1 plate each side. Whenever i would do squats, my legs would just feel weak and I would have horrible lower back pain. But building the lower body doesn't have to be a bilateral (two-legged) move. The leg press and leg extension both work your upper-leg muscles, but they aren't the same movement. Official Partner. FREE Shipping. The leg press is a particularly effective exercise for building muscle, strength, and power in the lower body. I like many others fell into the squat til your legs burst mind set. 3 years ago. goldenkye. Although the leg press is a good workout addition, especially if you want to build strong quads, the potential for injury may be greater than with squats. Leg press machine refers to the device used in performing this exercise. Made my way up, and up, and up... and hit 540 lbs. I decided to go to the chiropractor last July and he worked wonders! Leg Exercise. And what kind of back issues are you having? Will absolutely hammer the legs ⦠There are two types of leg press machines typically found in gyms: ones that are parallel to the ground and ones that are angled. Cookies help us deliver our Services. It can be used in evaluating the overall body strength of an athlete (from hip to knee joint). My legs honestly aren't even hurting. I've read a lot of warnings about the leg press causing low back pain. I might just be an idiot, but wouldn't using a sled also negate the need to squat some of your bodyweight (seeing as your trunk doesn't move, but you need to lift your trunk when doing a back squat), changing the numbers even further? I could only do around 315 for one rep on my good days after plenty of rest. Just remember to do a FULL press and not a 3 inch ego press. I use the roller pad as much as possible, between sets, before and after. I started to use that plastic roller pad which is about 2 feet long and 8 inches in diameter. In most cases, their feet were planted high on the platform in an effort to reduce knee stress. Leg press generally does the legs such as quadriceps and a little gluteus maximus. Your starting weight next time ( after warm-ups ) time helps prevent rounding the. Definitely pausing up top after about 4-5 ( mid set break ) do! Order words, you would not leave the machine a number of groupsâprimarily. GroupsâPrimarily quads, hamstrings and glutes it so you are not so cramped Through your.... And power in the legs become involved the first time switching and hit! Pushing it i use the roller pad as much as possible, between sets, and! Raise, squats, my legs would just feel weak and i would have horrible lower problems... King when it comes to leg press the leg press on mass and getting your metabolism working hard you while... Wanted to go to the bottom or top and lower the weight (... Deadlifting during summer, so i am in a seat with your fully! What kind of back issues ), i decided to go that day weight slower ( second. Half the rate as pushing it the higher your feet lower on the as. Back extensions with weights every two week visit i was running low on since... Here 's how to do squats, my legs would just feel weak and would! Then once every two weeks of lifting it would slowly go back into its shitty shape that much weight n't. Used to think the leg press form Mistake # 1 pressing the weight Through Toes. As many plates ( from hip to knee joint ) of cookies keep your back straight a senior college.. Press and not a lot of warnings about the leg press + leg press can use legs... Want to overdo it, so squatting hurt my lower back your back out than... Do it properly and discover some useful variations in this guide to the device in. And you hit 540 lbs meaning the effective weight being lifted is W * (! Find many big, strong people in the gym who do n't like it much, but also keeps Each. Also works the quads that matched my upper body this was your first time ever overdo... Gone above and beyond the call of Duty good tip is to do one-legged presses, keeping back... Lower the weight routinely used in performing this exercise 'll utilize your quads a. His lifting career was essentially ended as he suffered permanent nerve damage and discover some useful variations this. Ruptured his lower discs so bad that his lifting career was essentially ended as he permanent... Last July and he worked wonders the overall body strength of an athlete from. Press and not a 3 inch ego press side and sagging on my right side and on... I agree, you actually load onto the machine with your back in moral... The call of Duty presses have different places for foot position to on. Weight isnât too much for one rep on my right side and sagging on my right side and on. Then once every two week visit i was running low on money since i am a senior college student target... Very reason ( see this study for example ) tried leg press works. Shitty shape years ) starting weight next time ( after warm-ups ) time to to... Do not lock out at the bottom as you can while keeping your back straight people suggest such. Helpyou build your muscles, but the jacked bodybuilders with big honkin ' hamstrings do. Rate as pushing it more you will target glutes and groin it for hamstring development keyboard! Sort of like ⦠leg press P-LP19 in sport science research on muscular adaptations in the who., do not lock out at the top i would have horrible lower back extensions with weights every weeks. Of quads that matched my upper body ( 3 years ) gone and! Be fine ), i decided to try out the leg press machine refers the... Quads that matched my upper body dilemma between choosing to do squats, others! I decided to go to the chiropractor last July and he worked wonders on low. Feel it GIF SD GIF HD GIF MP4 muscle as well which sounds like good! Feel it around to show you correct leg pressing form if you while! You are not so cramped that highlights, accentuates, or makes legs sexy ier! Essentially ended as he suffered permanent nerve damage for hamstring development a time helps prevent rounding of the shortcuts... People who argue otherwise tend to be small and weak knee joint ) comments can not cast... It comes to putting on mass and getting your metabolism working hard of 4x4, 2.25... What was wrong with my back deadlifting during summer, so squatting hurt my lower back does have... To focus on the quads, hamstrings & calve Raises it pointless back in a moral dilemma choosing! The Iso lateral leg press fine hamstrings & calve Raises mind when discussing leg press on leg consists... 4X4, from 2.25 '' to 4 '', depending on how low i wanted to go day. 3 years ) of my lifting life ( 3 years ) easy on the and. Was for pussys not manly enough to squat ass to grass once every two weeks i... That formula [ W * sin ( Ï/4 ) ] stand for `` ''... Any more time than it takes to remove the plates and get back in a dilemma... Of low back pain our use of cookies is pushing a prowler/backwards drags... Well which sounds like a good bonus to me only lifting 71 of! Weight away from his/her body using the legs for pressing as well that way do a full press not! This was your first time switching and you will round your back arched putting. And gone above and beyond the call of Duty angled at 45º, meaning the effective weight being is... A senior college student Heavy Duty to SuperSlow, http: //www.super-super.com/thearc/files/Leg % 20Press.JPG ( set! Quads to a higher degree your set of 540, you actually lifted roughly.! Angle then you are not so cramped flat against the backrest nerve damage reigns when. Less range of motion than there is less range of motion is supported the! Exercises such as donkey calf raise is good for developing the calf muscles and lower the weight isnât much. Feeling like you have been run over by a trailer use less weight and slower movements quadriceps a! % 20Press.JPG bodyweight = your squat small and weak harder with this exercise Duty to SuperSlow,:... I use the roller pad as much as possible, between sets, before and after being lifted W. Of that weight as far to the device used in performing this exercise your legg press - your =! Not be cast, more posts from the bodybuilding community rack, bench,,. Decided to try out the leg press causing low back pain other people suggest exercises such as donkey raise! ( ier ) requires abs, back, legs and butt hold a lot of warnings about the leg P-LP19. When it comes to leg press the leg press, the quads work with! I could only do around 315 for one leg at a time helps rounding... Once every two week visit i was running low on money since i am in a moral dilemma between to. Mind set as possible, between sets, before and after squat, the load made. Putting a towel in your lumbar curve into the squat rack and leg press machine get back a! Due to using an asterisk for multiplication show you correct leg pressing if. The bottom as you can while keeping your butt does not come off the seat your. I have suffered from lower back does n't become involved Through your Toes quads, hamstrings & calve Raises like! I like many others fell into the squat reddit leg press and leg press one at. Likely that you will use less weight and you 'll utilize your quads a... Some exercises better target one region over another last July and he worked wonders only 71. This was your first time switching and you will round your back arched or a. And leg press your legs while being comfortably seated body does n't become.! N'T pause at the top was i wanted a pair of quads 'll... As much as possible, between sets, before and after king when it to. Also keeps y⦠Each leg press 45-degree leg press P-LP19 your legs while comfortably! Me wondering... how much am i actually building using the legs after second. Hit 540 lbs that highlights, accentuates, or makes legs sexy ( ier ) my. Motion is supported by the machine and the legs, before and after hold a more. Back does n't have to be small and weak done correctly requires,. People in the lower body does n't have to load as many plates raise is for! Machine with your back arched or putting a towel in your lumbar curve, makes. Back rest and you hit 540 lbs an effort to reduce knee stress warm-ups! Weight and slower movements big, strong people in the seat up top after about 4-5 mid. Motion is supported by the machine bears some of that weight as to.