Leg Press

L

luvmydane

0
Hey guys.. I'm female, sorry to be posting this here in men's but I like mucho seriousness and I dont want to lift light weights.. trying to go for heavy.

I'm female 5'5'', 122 lbs, 25 yr old, good muscle tone but I want to get even more cut and build way more muscle.

My question.. Do you think the leg press machine is pointless in my routine?

4 sets of each, 8-10 reps

I do deadlifts (130lbs) ,

squats ( just graduated from smith machine few weeks ago, never going back to that after what I've read about it being for sissys. Only doing like 85 lbs on the real bar right now, though :(

lunges (walking, bulgarian, etc).w/ 30-35 db each hand


I got up to 410 on the leg press the other day, did it 5 times, but I have heard that leg press is useless or will it help me??
and is 8-10 reps good or should i lower it?
Thanks in advance!
Emily :)
 
8-10 reps is perfect, as for the leg press machine... It's just supplemental, your main lifts should be your squats and deads. Machine movements such as that one, will help you focus on your quads and glutes w/o any limitations from stabilizer muscles.. I'd keep them, but put them near, if not at, the end.
 
mreik said:
8-10 reps is perfect, as for the leg press machine... It's just supplemental, your main lifts should be your squats and deads. Machine movements such as that one, will help you focus on your quads and glutes w/o any limitations from stabilizer muscles.. I'd keep them, but put them near, if not at, the end.
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Why would 8-10 reps be perfect?
 
HTML: 
8-10 reps is perfect, as for the leg press machine... It's just supplemental, your main lifts should be your squats and deads. Machine movements such as that one, will help you focus on your quads and glutes w/o any limitations from stabilizer muscles.. I'd keep them, but put them near, if not at, the end.
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Thanks so much, mreik... Do you think i should do lower reps and just heavier on deads and squats?

Emily
 
I know your post was directed at mreik, but I would keep your reps at 8-10 right now on your squats and deads. Try to perfect the movements as much as possible. Increase your weight slowly for now, until you feel very comfortable with your form. Then after time, you can boost your weight up and go for lower reps. Maybe mreik has a different point of view and I respect that. We are all here trying to help. Congrats on doing deads and squats, those are two excellent compound movements. Good luck with your goals. :)
 
evolution said:
What Mreik meant to say was the leg press is a great place to hang your towel as you're doing squats and deadlifts.:)
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I thought that was the purpose of the smith machine.
 
I actually hurt my knee on the leg press about a year ago. got done with a set and stood up and my knee popped in bad, painful way. after months of nursing it, I tried some squats...

the next day my knee felt better than it had in a long time.

i may never leg press again.
 
I never miss my leg press personally. I think squats are a GREAT and necessary movement for legs, but I think leg press allows you to target your legs a little harder since your lower back won't limit the weight you can use.
 
xtonymarsx said:
I never miss my leg press personally. I think squats are a GREAT and necessary movement for legs, but I think leg press allows you to target your legs a little harder since your lower back won't limit the weight you can use.
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That is one of the problems with isolation exercises like the leg press. It allows someone to bypass a weak point. Why would you want your legs to be stronger and your lower back to remain weak. When you lift things in daily life, you will need that strong lower back.

Emily,
I think that you are doing enough for your legs with the squats and lunges, and they work your whole body at the same time. As Dan John says "The body is one piece".

Keith
 
luvmydane said:
I got up to 410 on the leg press the other day, did it 5 times, but I have heard that leg press is useless or will it help me??
and is 8-10 reps good or should i lower it?
Thanks in advance!
Emily :)
Click to expand...

It's not nearly as good as the squat because it's entirely supported so you won't bring in stabilizers (rectus abdominus, obliques, erector spinae, hip flexors, etc) and linear.

On a sled type, you have a great deal of the weight supported by the machine. Thus you can press 410, but you won't do nearly that much with a squat.

Continue with squats and lunges and that will do it all. Don't forget to change the squat form every 1-2 months as well as the lunge.
 
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