[quote]rds63799 wrote:
[quote]jehovasfitness wrote:
[quote]rds63799 wrote:
I find limiting the ROM on leg extensions really gets the ole teardrop burnin’[/quote]
and a good amount of stress on the knee joint, backs slowly out of thread ;)[/quote]
ya but it feels ok I think. I stay in the 20-25 rep range anyway so there’s not too much stress[/quote]
gotcha… and before people totally bash me, I was more referring to the partial ROM (though any leg ext will put a good amount of shear force), just partial probably more
45* leg press
feet close together…very low on platform (only the ball of the foot in contact)
15-20 rep range, deep in the movement & full ROM, but never lockout.
The 3 secs descent on the leg press. But I keep my feet close together. Heavy load, high reps, ( I’d usually aim for 20 reps on good days), with continuous tension.
Want to turn it into a tortuous session? Incorporate drop sets with that technique(once you’ve done your 4 or 5 sets of 15-20) Then start dropping the weights, keeping the same reps range, the continuous tension, and the counting till 3 as you descend, before explosively pushing the weight back up again.
This usually works well when you have a someone changing the weights for you, giving you less time to recover.
Good luck.
barbell lunges, heavy. stand upright, step forward until you achieve a one legged squat position (thigh parallel to the floor), push back up with the leg you stepped forward with until it’s back next to the “rear” foot. this mimicks a leg extension movement. then do leg extensions, don’t lock out stop the contraction just before lock out to keep the strss on the quads and away from the knee joint (toes straight up). leg press with your heels 6 inches apart and your toes pointing out a little, press up “through your toes” not with the driving pressure mostly through your heels like when you squat. and NEVER stop squatting!
so right now all you’ve done is squats and SLDLs for leg development? Why don’t you start by merely ADDING leg press and/or hack squats to the mix? No reason to jump into any more advanced intensification techniques yet.
Work up to a weight that’s a hard 20. Then do 2 more sets to failure with that weight.
ass to the grass in every rep scheme.