1 Set Daily = Serious Leg Development
1 set of 100 reps on the Leg Press Daily to start your workout, or as a finisher on leg days
In order to grow your legs, you have to travel to some of the darkest corners of your psyche. The typical go to for quad growth is heavy intense sessions that scorch every slow twitch and fast twitch fiber in your lower body.
Those sessions are almost always guaranteed to garner some serious growth, but extremely hard to maintain long term. This is where the phrase “work smarter; not harder” comes in.
TRY THIS
The 100 rep Leg Press
- Start every workout with 100 reps on the leg press. That’s every workout, not just leg day!
- Use a very light weight. Try to do all 100 reps unbroken, meaning without having to rack the sled and rest. You can however pause briefly at the top with locked legs for a few breaths, but don’t rack the sled.
- Do fairly slow, rhythmic reps. Don’t go slow on purpose, but don’t go super fast either.
If you are unable to complete straight reps
- Use the same light weight.
- Complete 20 reps; rest 10 seconds; complete another 20 reps. Repeat until you complete 100 total reps.
- After 1 week, decrease the rest time to 5 seconds.
To make it interesting
- Complete a set of 20 reps at each foot placement on the chart below
I guarantee the burn/pump you get will be like no other!!
“The super-high rep approach for the lower body can work and improve muscle growth. It shines the most when used in conjunction with heavier work. In that case, it will augment the growth response. I don’t see it as a stand-alone method, however.
For performance improvement, it can be useful for athletes involved in sports where you need strength-endurance in the legs, including CrossFit. Once again, mostly as an auxiliary method.
It can also develop the tendons which can increase your future strength gains and protect you against injuries.
It’s not a fun method. A lot of people will look for reasons not to do it. They’ll argue that it’s a stupid method so they’ll feel less bad about not giving it a go. But if used right, it could be the add-on that you’ve been looking for to give your training and gains a spark.” (Thibaudeau, 2020)
Girls and Guys….. Give this a try and let us know what you think!
Train Hard!
References
Thibaudeau, C. 100 Rep Leg Press. T-Nation Feb. 20
