Strip set for the leg press

Most experts believe that the quads need high reps and time under tension to hypertrophy. Strip sets will allow you get a high amount of reps as well as place your muscles under a long period of tension. To start pile on the leg press with a weight you can do 10 reps with while keeping quality form. The 10th rep should be really difficult. Once you finish your 10 reps, have a partner strip off a plate off each side and without rest get as many reps as you can to failure. Next, strip off another plate from each side again and go until failure. Repeat this process until you no longer can finish. Some can get down until you are just pressing the sled itself.

* Notes- If you don't have a partner just strip the plates yourself but make sure to move fast. Remember leg presses in this manner can cause your blood pressure to skyrocket so be careful if you have high blood pressure to begin with.

3 rep schemes for new muscle growth!

1. Tempo Contrast -This is when you alternate between fast and slow tempos during one set. This hurts really bad trust me. Example would be doing 8 reps of curls like this:

Rep 1-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count

Rep2-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count

Rep 3-Explosive ( fast as you can )

Rep 4-Explosive ( fast as you can )

Rep 5-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count

Rep 6-Lower the weight for 6 seconds, and then lift the weight up with for a 4 second count

Rep 7-Explosive ( fast as you can )

Rep 8- Explosive ( fast as you can )

**Do about 3-4 sets like this


2. The 8x3 Method-Generally you think heavy weight with low reps is only for strength but you can build muscle with this method as well. The key is the multiple sets. Doing multiple sets with heavy weight targets type IIB muscle fibers which are the ones with the greatest growth potential.Here is how you do it:

* Perform 8 sets of 3 reps with heavy weight
* Don't train to complete failure ( you should be able to do a 4th rep, but you will stop at 3 )
*Keep rest periods at about 1 minute

3.Isometric/Dynamic method-This is when you add a pause into each rep. Isometric contractions can allow you to recruit up to 10% more muscle fibers than dynamic lifts. This really works good with isolation exercises. My favorite is to do this with seated rows. You would perform a regular row and then hold the contraction at the back end and try to squeeze your shoulder blades. Below is how it would look:

Rep 1-10 sec pause
Rep 2-8 sec pause
Rep 3-6 second pause
Rep 4-4 second pause
Rep 5- 2 second pause
Rep 6-no pause