The leg press would be the single best machine within the health club. It is also some of the versatile, which means you might have many choices, with one variable being the variety of reps you employ. The leg press is an superior lower-body train, so you may profit no matter what reps you employ. Nevertheless, some rep schemes work effectively with the leg press, whereas others do not. Should you’ve ever questioned what number of reps to make use of with the leg press, verify this information out.
The Leg Press
The leg press machines are used to simulate a squatting motion.
It consists of a sled that runs on a monitor that ends in a seat. Often, the monitor is ready at 45 levels, and the load is plate-loaded. Nevertheless, there’s all kinds of designs however all of them serve the identical objective: loading the legs in a squatting motion sample whereas supporting the again.
It is carried out with a lifter sitting within the seat with their toes positioned on the sled. This setup supplies the lifter with a ton of help and stability. As well as, the again is faraway from the motion, which means you solely want to focus on urgent with the legs.
Collectively, this enables lifters to press considerably extra weight than on the again squat.
As well as, it is extremely versatile by permitting you to make use of completely different leg press foot placements to focus on completely different muscle groups.
The Finest Approach To Use The Leg Press
Earlier than discussing which reps to make use of for the leg press, let’s talk about one of the best ways. After we have a look at completely different workout routines, we discover that particular workout routines are higher suited to sure jobs.
For instance, there is a distinction between workout routines higher suited to excessive reps and people higher suited with fewer reps. There are additionally workout routines higher suited to energy and people higher suited to muscle progress.
After all, there’s loads of overlap, and none of those descriptions are absolute, however you get the thought. With that in thoughts, we consider the leg press is greatest suited right here.
The Leg Press Is An Accent Motion
After we divide the workout routines in a session, we will divide them into basic subgroups of:
- Major
- Accent
- Isolation
Generally, the leg press is assessed as an adjunct motion. This mainly means it is best used to help one among your main workout routines, which is mostly the again squat.
This implies the leg press is greatest used to enhance the again squat or prepare the legs in another way. It could possibly additionally handle weaknesses which might be missed with the again squat.
Usually, when talking about leg press vs back squat, the latter is used to put extra quantity on the legs whereas defending the again as a result of its help. Often, the again squat is carried out with heavier reps whereas the leg press is used with larger reps.
As talked about, the leg press can be utilized to proceed coaching the legs whereas resting your again after you end the again squat.
The leg press can be distinctive as you should use completely different foot positions to focus on completely different areas, however the main operate stays. For instance:
- Excessive foot placement for hamstrings
- Low foot placement for quadriceps
- Wider foot placement for glutes
An Various Train For These With Accidents Or Mobility Points
Whereas the again squat is the last word decrease physique train, it isn’t applicable for everybody. It is a bit technical and requires excessive ranges of mobility to carry out safely, and never everybody can do it.
That is the place the leg press is available in. The leg press is likely one of the best squat alternatives as a result of it gives again help, it is a lot safer to make use of, particularly with heavier hundreds. This makes it optimum for lifters with mobility points or previous accidents.
Typically, when a brand new lifter begins coaching, you’ll be able to educate them the again squat with very mild hundreds to enhance type. Then, you progress them to the leg press to load the leg muscle groups with larger hundreds.
Enhance Quantity
After we use the leg press, we personally like to make use of both:
Mainly, this implies we’re both doing:
- 3+ units of 15+ reps
- 5+ units of 6-10 reps
Now, there’s loads of nuance right here, and completely different folks have completely different wants, however that is on common. We do that for a number of causes:
- Because of the excessive hundreds, it might take time and a number of warm-up units simply to achieve your working units. Loading and unloading 10 plates takes time.
- There’s minimal stress on the again and core, permitting extra quantity whereas mitigating fatigue. We prefer to make the most of this.
- It creates a low degree of fatigue in your CNS (central nervous system), which makes it distinctive in comparison with different compound decrease physique workout routines.
How Many Reps Ought to You Use On The Leg Press?
So now that you’ve got the leg press in your coaching program, what number of reps do you have to use? Effectively, the benefit of the leg press is its versatility. You may realistically use your entire rep scheme relying in your targets.
We’ll first talk about the rep schemes you need to use primarily based in your targets. Then, we’ll talk about some distinctive rep schemes to strive additional under.
Energy (4-6 Reps)
When coaching closely for energy on the leg press, we’ll keep on with the 4-6 rep vary. That is optimum as it is a heavy load, however it’s simpler to take care of good type.
It is easy to make use of poor type on the leg press when coaching with very excessive hundreds, similar to your butt coming off the seat. So, whilst you might in all probability get the load up, your type will undergo and enhance the danger of harm.
Muscle Development (8-15 Reps)
In terms of muscle progress, your main aim is to extend the amount positioned on the muscle groups. That is the primary variable that drives muscle progress: extra quantity = extra progress.
The simplest approach to do that is to make use of this reasonable rep vary. Now, 15 reps is a tad larger than what’s often thought-about reasonable, however the legs have a tendency to reply effectively to those larger rep ranges.
Many research counsel 6-12 reps, which is nice, too, however the primary thought is that you simply’re on this reasonable rep vary.¹
Extremely-Excessive (20+ Reps)
Should you’ve by no means accomplished ultra-high reps, you are in for a shock. Performing units of 20+ reps is usually a good little shock to the system and humble any lifter.
The difficulty with utilizing 20+ reps with different workout routines is fatigue. Performing these ultra-high reps will fatigue your physique, which might result in a break in type. Due to this fact, if we ever use this rep scheme, the leg press is our no 1 alternative for leg workout routines.
Remember the fact that utilizing 20+ reps is intense. Due to this fact, you need to use these sparingly.
What’s The Finest Rep Vary For The Leg Press?
Above, we reviewed the completely different rep ranges you should use on the leg press, relying in your targets. Nevertheless, which is the most effective?
In our opinion, the leg press is greatest used within the 10-20 rep vary. That is clearly a big rep vary, however that is how we use it. Actually, here is a breakdown of how we use it in our applications.
- 4-6 10-20%
- 6-10 Reps 20-30%
- 10-20 50-60%
- 20+ 10%
As you see, we primarily do larger reps with the leg press to extend quantity whereas sometimes dipping into heavier hundreds with fewer reps.
Do not forget that below regular circumstances, you’d use the squat for heavier lifting and the leg press to help it.
Can You Carry out 1RM On Leg Press?
Some workout routines work higher, performing a real 1RM max effort. Some simply do not make sense.
In our opinion, the leg press is not one that does not make sense. That is for a few causes:
- The leg press is not a main train
- Leg press machines aren’t commonplace, so a single quantity is meaningless
- It is too straightforward to make use of crap type to get the load up
Whereas performing energy coaching with a heavy load is ok, making an attempt to press out a 100% max effort serves little objective. To place it bluntly, nobody cares about your 1RM leg press.
For one, it doesn’t suggest something because of the machine variation. Additional, as you are going for optimum effort, getting out of place is just too straightforward as you are attempting to power the load up.
So, whilst you can carry out the leg press with low reps and heavy hundreds, keep away from making an attempt a real 1RM.
Finest Rep Schemes To Use On Leg Press
Now that we now have a greater thought of how rep schemes affect completely different muscular variations, we wish to talk about some efficient rep schemes you should use.
Leg press rep schemes are typically extra easy than squat or bench press rep schemes. This simply signifies that there are extra straight units when each set accommodates the identical load and reps.
This is not at all times true, however it leans in the direction of that course. Do not forget that placing work on the legs and constructing quantity is finally the first aim.
Now, you’ll be able to clearly use any straight set that meets your wants, similar to:
- 4 Units x 8 Reps
- 5 Units x 5 Reps
- 3 Units x 15 Reps
Due to this fact, we cannot listing these under. As a substitute, we’ll listing some schemes that stand out a bit.
12/10/8/6/4 Ramp Up Units
It is a traditional ramp up set scheme. It makes use of 5 units, with every set progressively lifting heavier hundreds. We actually like this easy scheme as a result of it really works throughout your entire load.
As we talked about, it might generally take fairly just a few warm-up units to progress to a heavy working set on the leg press, because the load can generally be very excessive. This rep scheme takes benefit of that and makes use of the lighter units as precise working units.
This could differ from performing warm-up units in that every of the 5 units is educated till failure, whereas a warm-up set might solely work as much as RPE6-7. So, you are simply doing your entire ramped-up units near failure.
Do not forget that these are estimates whenever you’re speculated to do 12 or 6 reps. It may be exhausting to evaluate the right weight for every set precisely. Due to this fact, in case you select to do 8 reps with a weight however discover you may simply do extra, do them and make notes.
A simple approach to think about that is 5 ramped units of accelerating weight, which you carry out till you attain an RPE8-9.
German Quantity Coaching (GVT)
EMOM (Each Minute On The Minute) is a good scheme for enhancing anaerobic conditioning and consuming loads of quantity. To carry out an EMOM, begin a clock after which carry out the prescribed reps. You then relaxation for nonetheless rather more time you might have till the following minute whenever you carry out the following set.
Now, German Volume Training (GVT) makes use of this protocol to carry out 10 units with 10 reps. This implies the entire coaching will take 10 minutes, and you may carry out 100 reps. That is the way it would possibly look:
- Minute 1 (0:00-0:59): You carry out 10 reps, which takes 25. Due to this fact, you relaxation for 35s.
- Minute 2 (1:00-1:59): You start your 2nd set of 10. It takes 28s, which provides you 32s of relaxation.
- Minute 3 (2:00-2:59): You start your third set of 10. It takes 30s, providing you with 30s of relaxation.
- Proceed for 10 minutes
GVT is a really efficient rep scheme for gaining loads of quantity. It really works very well with the leg press. It is the simplest method to get a ton of quantity quick.
5 Units X 10 Reps EMOM
5 Units x 10 Reps is a scaled model of German Quantity Coaching (GVT) during which you carry out 5 units of 10 reps. The advantage of utilizing a 5X10 rep scheme on leg press is you may carry out this extra continuously.
50 reps is a fast and straightforward method to inject a ton of quantity into your leg coaching.
3 Units X 20 Reps
3 Units x 20 Reps is an ultra-high rep scheme for stunning your legs. The primary time you do this, use very mild weight, no heavier than 50% of your 1RM. Additional, you would possibly wish to simply use 2 units your first go.
Just like GVT, you’ll be able to technically use this with something, and a few superior lifters use it with the again squat. Nevertheless, it is extremely fatiguing, and performing barbell again squats might be difficult.
The leg press gives help and stabilization, making it safer and simpler to push out when your legs are on hearth.
Get The Leg Press Program In Your Rotation
This text ought to have given you some concepts on the most effective methods to make the most of the leg press with completely different rep schemes. On the finish of the day, all rep schemes might be efficient and can give you superior advantages.
Extra importantly, the leg press will assist to help your entire different decrease physique lifts.
Progressive overload is the primary widespread variable it’s essential to have in mind when performing any leg press reps. Using progressive overload so as to add weight or extra reps will at all times play a vital function in your progress. Reppin 8 or 20 reps; so long as you are doing extra week after week, you may see your legs blow up!
Try extra assets on the whole lot associated to reps:
References
- Schoenfeld, Brad J. “The Mechanisms of Muscle Hypertrophy and Their Utility to Resistance Coaching.” Journal of Energy and Conditioning Analysis, vol. 24, no. 10, Oct. 2010, pp. 2857–72, journals.lww.com/nsca-jscr/fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspxLike.
