leg press for 1 minute

[boathead]

i am looking forward to trying this routine again on saturday. here it is thursday (and i did these last saturday), and my legs are mad sore. moreso than i can ever recall.

i am gonna try to get 1.5 minutes with 180 pounds. maybe i'll count the reps, but that is not the biggest deal to me. i never lock out, so it is all one big f'ing agony fest.

[chodan9]

How would you guage your weight for this.

for instance someone works out with the leg press at 70 to 75 percent of maximum, and can do 3 sets of 10. how far down do you think they would have to go on weight to do the 1 minute for instance? %50?
Or just feel it out till if gets difficult at the one miinute mark?

[boathead]

Originally Posted by chodan9

How would you guage your weight for this.

for instance someone works out with the leg press at 70 to 75 percent of maximum, and can do 3 sets of 10. how far down do you think they would have to go on weight to do the 1 minute for instance? %50?
Or just feel it out till if gets difficult at the one miinute mark?

EBA above suggest 30% of your max....sounds about right to me. i did 180 lbs....which probably is about 40-50% for me, and just hoped i could make it. i was near tears at about the 50 second mark, and full blown weeping at 1 minute.

[EBA84]

Originally Posted by boathead

EBA above suggest 30% of your max....sounds about right to me. i did 180 lbs....which probably is about 40-50% for me, and just hoped i could make it. i was near tears at about the 50 second mark, and full blown weeping at 1 minute.

30% of max is a good starting point. I did them last night and dropped at the 1.5 minute mark. How did you like them?

[cactusflower]

Check out Rich Franklin's (UFC fighter) workout....(you may have to cut and paste) I fell in love with him all over again HA!

http://www.youtube.com/watch?v=cq7Kdv0RHmc

[boathead]

Originally Posted by EBA84

30% of max is a good starting point. I did them last night and dropped at the 1.5 minute mark. How did you like them?

EBA: i loved my first try with this...i struggle with legs, and this experiment seemed to really hit me good. one week after my first try, i am still sore, and sore deep in the quads.

and, i like the change of pace. my workouts have become a bit boring, and i like trying something new.

[EBA84]

Originally Posted by boathead

EBA: i loved my first try with this...i struggle with legs, and this experiment seemed to really hit me good. one week after my first try, i am still sore, and sore deep in the quads.

and, i like the change of pace. my workouts have become a bit boring, and i like trying something new.

Glad to hear it. I think there are two ways to up the intensity with this. Either add more time or add more weight and keep the time the same.

[BB_Surf]

sorry to jump in your 35+ forum, but I never get a leg pump from 5 reps. I prefer some lighter weight and pumping out 12-14 reps for legs. If I do this for 5 sets, my legs are on fire!

[boathead]

that is me. lower reps on legs don't do anything for me. nothing. don't feel anything at all, and i make zero progress.

anyone read ironman magazine? they have a recurring feature by two guys, and they espouse, for a hard gainer, that the key to progress is not low reps, or even high reps. rather, they say it is time under stress...that each set should last 45 seconds or so. or more.

and i've been playing around with it, and have found the results quite favorable.

[EBA84]

Originally Posted by boathead

they have a recurring feature by two guys, and they espouse, for a hard gainer, that the key to progress is not low reps, or even high reps. rather, they say it is time under stress...that each set should last 45 seconds or so. or more.

Bingo! I would even go as far as to say that this is true for anyone whether hard or easy gainer.

I dumped the ultra heavy weight and started training this way 3 years ago. I have made the best gains in my life in these last 3 years. All my workouts are centered around keeping the muscle under tension for long periods whether it be through drop sets, supersets, giant sets or extended time sets. My joints also feel the best they have ever felt because I am not using tons of weight.

[ricphoenix]

Originally Posted by EBA84

Bingo! I would even go as far as to say that this is true for anyone whether hard or easy gainer.

I dumped the ultra heavy weight and started training this way 3 years ago. I have made the best gains in my life in these last 3 years. All my workouts are centered around keeping the muscle under tension for long periods whether it be through drop sets, supersets, giant sets or extended time sets. My joints also feel the best they have ever felt because I am not using tons of weight.

Thats great news ! I started trying the squat method too. Sunday starts week number 2. Do you only do those sets of squats and then nothing else for the legs?

I find that although my quads are pumped and wobbly...I still have energy and I feel like I was not in the gym "long" enough hahaha you know what I mean?

[EBA84]

Originally Posted by ricphoenix

Thats great news ! I started trying the squat method too. Sunday starts week number 2. Do you only do those sets of squats and then nothing else for the legs?

I find that although my quads are pumped and wobbly...I still have energy and I feel like I was not in the gym "long" enough hahaha you know what I mean?

Here is the workout I did last night. The whole thing was done in about an hour. The idea is like Boathead said - keep the legs under as much stress as you can during the session. I did the extended squat set at the end. I took this right from my journal that I keep on another board:

Legs, Hams

Hacks (1 minute in between sets):
1 x 15 x 135
1 x 12 x 225
1 x 10 x 315
10 x 10 x 365

Leg Extensions:
3 x 25 x 130

Squats:
1 x 155 x 2 minutes straight


Hams
Seated Leg Curl:
1 x 15 x 1 plate
1 x 12 x 2 plates
2 x 10 x 3 plates
3 x 12 x 2 plates + 25

Inner Machine:

2 x 15 x stack
3 x 15 x 180

[chodan9]

hmmm
I have never done my max.
I did 755 for 4 reps but dont know how that trnsates on a 1 rep max.
I suppose I could do 250, that would be around %30 of that.
I think I'll try it next thursday, leg day.

[baker]

I think I'll try this to finish off legs on Monday.

[boathead]

the results of week 2 are in. i had planned on getting 1.5 minutes, but i crapped out at 1 min 10 secs. uggh. i don't know why i am so delusional sometimes. i mean i actually planned on a 50% increase. i guess i should be pleased with a 16% increase in intensity.

and then i waited about 5 minutes and did it again.

i cannot believe the pump in my legs that i am getting from this routine.

that being said, i am going to try to be a bit more sane with my planning. add 10 secs, or add a few pounds.

[KLMARB]

Sounds like this type of routine is to specifically target the "Type I" muscle fibers. It makes sense to me as these fibers are probably the least worked during normal workouts.

[chodan9]

did 295 for 1 minute
Oh My God!!
I cant help but count reps (a compulsion of mine, I have to count any repetitive action, even walking up stairs) I was able to get 40 reps in on my first 1 minute set. my legs were so wiped I had to wait 5 minutes before I could attempt it again, only got about 40 seconds the second time and and 30 seconds the 3rd time.
I guess I would have done better but I had done some squatting before I tried it. I dont squat with that much weight due to my lower back having been operated on 10 years ago, so my legs werent wiped out when i started.
Best quad workout ever!
thanks for this tip!

[Luke Whippo]

I wouldn't get too anal about the whole tension thing with not locking out, and judging your soreness eithier.
even standing at lockout you still have tension going on.


sofar I've done 155x59 in like over 5mins

157x41 (rest 2min) x21

160x20 x20 x25 (not timed rest, but it was done in 10-15mins)

162x45 at my fastest pace yet (tried to do another set within 2-min, decided to wait 3min, but by then I could not walk).

I've also done 213 x20 (rest 1min) x10
215x15 (rest 2min) x16

as far as judgeing sorness it's ALWAYS the same (4-days walking like an old-man).

that set of 162 by 45 was the closest thing to what this thread is about, just kept going, but their was still SOME standing with the load.

it's all good training though!!!

[abcreations]

A few questions about this. First of all I can't do a regular squat due to knee problems. I do the Hack squat and leg press.

Usually I
hack squat 220lbs 10 reps 3 sets
Leg press 270lbs 10 reps (toes out) 10 reps (toes in) 10 reps (calves) 4 sets.
What bugs me is I have no idea how much the darn sled weights. It's an older machine so I know it is heavier.

So If I were to try one minute, how much weight do you think I should go down to? I don't want to blow out my knee's the first time I try it.

[EBA84]

Originally Posted by Luke Whippo

I wouldn't get too anal about the whole tension thing with not locking out, and judging your soreness eithier.
even standing at lockout you still have tension going on.


that set of 162 by 45 was the closest thing to what this thread is about, just kept going, but their was still SOME standing with the load.

it's all good training though!!!

Try it without standing or stopping or letting the tension off your legs. You will see quite a big difference. Keep the pace exactly the same through the whole set. This is what makes this so difficult.

You said you did 155 x 59 in 5 minutes. Try doing the same amount of reps in 1.5 or two minutes. I did 60 reps in two minutes last time I did them and damn near passed out.

Just different ways to make it even more intense.

[EBA84]

Originally Posted by abcreations

A few questions about this. First of all I can't do a regular squat due to knee problems. I do the Hack squat and leg press.

Usually I
hack squat 220lbs 10 reps 3 sets
Leg press 270lbs 10 reps (toes out) 10 reps (toes in) 10 reps (calves) 4 sets.
What bugs me is I have no idea how much the darn sled weights. It's an older machine so I know it is heavier.

So If I were to try one minute, how much weight do you think I should go down to? I don't want to blow out my knee's the first time I try it.

Ease into it. Try a 25 on each side for starters. If this seemed light then make it progressively heavier each workout.

[jimbop99]

I must be old.......it takes me that long just to do one set!

[boathead]

Originally Posted by chodan9

did 295 for 1 minute
Oh My God!!
Best quad workout ever!
thanks for this tip!

glad you liked it. i'll be doing my 3rd workout on this on saturday, and i am strangely looking forward to the 1 plus minute of torture.

and maybe i am nuts, but i see a quite noticable gain in my legs in this short time. i truly think i can feel my legs growing. incredible hulkish. freaky.

[Luke Whippo]

Originally Posted by EBA84

Try it without standing or stopping or letting the tension off your legs. You will see quite a big difference. Keep the pace exactly the same through the whole set. This is what makes this so difficult.

You said you did 155 x 59 in 5 minutes. Try doing the same amount of reps in 1.5 or two minutes. I did 60 reps in two minutes last time I did them and damn near passed out.

Just different ways to make it even more intense.

yeah!!!
I know exactly what you mean, and one thing I pointed out was I did 162x45 much faster even though there was some stopping, and there was a bigger differance because I could not do another set after 2-3min rest, I've done 20-25 at that pace and could still do another set within 2mins.
I even did more total reps that day, 65 total within 10mins.

My main point was you can do the timed thing without letting tension off, but don't think your doing something wrong if you hit your limit then stand and rest, to get a few more squats in, because it may just help get better not worse.

and like someday pointed out it's better to measure progress also.

all in all my soreness and leg fatiuge in the end was the same tension/non-tension, it all really had to do with just doing really high reps in the end, but this way does enhance more endurance.

I'll try it that way for 1-2min. it won't be today or next week, but I'll do it, at some point when it will be at a heavier weight.

[chodan9]

OK

I am experiencing some pretty serious DOMS right about now.
It usually takes a day and a half for them to hit.
right on schedule only more severe than usual in the quads.

[boathead]

wk 1
180 x 1:00
135 x 1:00

wk 2
180 x 1:10
180 x 1:00

wk 3
190 x 1:10
180 x 1:10

making slight progress. cannot walk today, incredible muscle soreness. you guys really have to try this. you will NOT regret it.

[BergMuscle]

Yesterday I did variations on this. I did 3 sets of leg extensions for 1 minute a piece and 3 sets of knee bends for 1 minute each. Results are in my journal along with the rest of my training that day.

[EBA84]

Originally Posted by boathead

wk 1
180 x 1:00
135 x 1:00

wk 2
180 x 1:10
180 x 1:00

wk 3
190 x 1:10
180 x 1:10

making slight progress. cannot walk today, incredible muscle soreness. you guys really have to try this. you will NOT regret it.

Great job!

[deweydw]

Started this yesterday. I had been off for 4 weeks. So begining light wieght. I did 115 lbs bb squats for 2 mins. I was more out of breath than anything. Secondly, leg extensions. Tried the 30 reps, 10 legs in, 10 legs up, and tried 10 legs out. Didn't make it on the last one. Just can't get my legs to turn. Finished with the lying leg curls. 6reps, rest 15 secs then to failure. I do feel a deep burn in my hams, even though I've been off for so long. Will up the squats to 2:20 on Thrusday and continue the 8 week course. With the same wieght. Need to adjust the wieghts on ext. and curls, though.