🔥60+ Years Strong: 3-Set Reverse Pyramid Training Leg Press💥

Train hard with focused intensity, not long or often. Prioritize effort over volume for consistent, sustainable gains — The Fitness Mindset Reverse Pyramid way.

➡️ Warm-up: Bike 2:30 for 1 mile; Leg press 600 x 10, 700 x 6

✅️ Leg Press Real Sets: 800 x 10 (non-stop); 700 x 12 (rep-pause @ 10); 600 x 15 (rep-pauses @ 10, 12, 13, 14).

Quads were pumped, tight and heavy after the 3 sets. I need to put 9 plates (900) on each side next time because I made 800 look easy. Lol.

NOTE: Since the knees are often considered the "weak link" when doing heavy leg training, I've made it a habit to wrap my knees with knee wraps. I don’t have any knee problems, but I picked up this technique from watching Dorian Yates' leg routine. The wraps I use are especially convenient because they have Velcro attachments, making them easy to put on and adjust, and take off.

🤔 Leg presses are often considered easier to perform than squats for several reasons:

1. Reduced Gravity Resistance:

Leg presses are typically performed on a machine at a 45-degree angle, which significantly reduces the amount of gravitational force the body has to overcome. In a traditional squat, the entire body weight, including the upper body, must be supported by the legs. However, with leg presses, the angle of the platform means that the weight load is partially mitigated by the angle of gravity, making it easier for individuals to handle heavier loads. A study published in the Journal of Strength and Conditioning Research found that leg presses typically allow for 1.5 to 2 times more weight to be lifted compared to squats, due to the reduced gravity effect and less full-body involvement.

2. Back Support and Reduced Core Demand:

Unlike squats, which require significant core engagement for stability and proper form, leg presses are performed seated with the back supported against the seat. This setup reduces the need for stabilizing muscles in the core and lower back, making it a more straightforward movement. Research in The Journal of Strength and Conditioning Research shows that exercises that provide more external support (like leg presses) allow individuals to focus more on the primary muscle group (the quadriceps), without the need to brace and support the torso like in squats.

3. Less Range of Motion (ROM):

Squats typically require a deeper range of motion (ROM) in the knees and hips to activate the glutes, quads, and hamstrings fully. Leg presses, however, offer a more limited range of motion, especially at the knee joint, due to the fixed position of the back and the angle of the platform. According to a study in Medicine & Science in Sports & Exercise, a reduced ROM in leg presses can make the movement feel easier and less taxing on the body, particularly for beginners or those recovering from injury.

➡️ Addressing the claim that leg presses are for “lazy people” is a bit misleading. While leg presses isolate the quadriceps more effectively, they do so at a lower level of complexity than squats. It's true that leg presses primarily target the quadriceps and are excellent for hypertrophy (muscle growth) in that muscle group. Strength & Conditioning Journal notes that leg presses, when performed with heavy weight, can lead to significant quad development due to the focused nature of the movement. However, squats engage a broader range of muscles (including the glutes, hamstrings, lower back, and core), and they are more functional because they mimic natural movement patterns used in walking, running, and jumping.

Therefore, while leg presses are less demanding in terms of coordination and overall body involvement, they still play a crucial role in strengthening the lower body, especially for those looking to target specific muscle groups like the quadriceps more effectively.