Goal: Size, Strength
Without question, those looking to build bigger legs -- bigger everything for that matter -- should use the barbell squat. This move remains the best overall exercise for lower body size and strength and overall athleticism. But for serious lifters looking to make faster gains in their quadriceps, you might want to get out from under that barbell and onto the leg press.
Follow us on
for a chance to win this product!
You can still squat. Some people like to do the leg press as their second movement on leg day every week. That's fine. There's really no need to completely abandon the squat. In fact, it's never a good idea for any serious mass-builder to abandon the squat rack for any length of time. But if your quads are a lagging bodypart, try starting every other workout with the leg press. Then, once a month, try a volume workout where you perform 10-12 sets of heavy leg presses in the 10-12 rep range, then go home and eat. A lot.
Finish with it. If you're content with keeping the leg press second on your leg mass priority list, try coming back to it as a finisher. After all of your other leg work, come to the leg press and load it with a weight you think you can do for about 60 reps (but no more than 70). Unrack the weight and press through a full range of motion until you reach temporary failure. Then, rest only as many seconds as you have reps remaining to 100. For example, if you fail at 70 reps, then rest 30 seconds and start up again. Continue with these micro-rest sessions until you reach 100 reps. This technique flushes your quads with blood and can trigger the additional hypertrophy that you so badly want.