The leg press is a weight machine that involves more than one joint movement. Whenever you work more than one joint, you also work more than one muscle. Compound exercises fall into this category and they lead to faster gains in size and strength. To optimize results with your leg presses, you need to take several factors into consideration.
Stretching
Sitting on the leg press and pushing weights without first warming up is hazardous. Cold, tight muscles have a tendency to become injured. Before you work out, spend five minutes doing light cardio, then do a series of dynamic stretches. This will supply blood to your muscles and get your body acclimated to movement. Dynamic stretches are performed in motion. Include stretches such as alternating toe touches, leg swings, ankle bounces, lateral lunges and knee high raises.
Proper Technique
Proper technique is what makes or breaks an exercise, and the leg press is no exception. Using a full range of motion and staying in control are the key points. Begin by sitting on the seat and placing your feet about shoulder-width apart on the steel platform. Steadily push up and flip the safety levers to the sides. Keeping your abs tight and back pressed against the backrest, slowly lower the plate by bending your knees. Once your thighs are right in front of your chest, push back up until your knees are just short of locking out. When you lower the platform, ensure that your knees do not go past your toes. If they do, carefully move your feet up higher on the platform. You also have hand grips on the sides of the machine to grasp for support.
Adequate Resistance
Leg pressing light weights will not yield much return on investment. To gain satisfactory results, you need to go heavy. Being that the leg press is a compound exercise, it is easier to lift heavy weights. Aim for a resistance that you can only manage to lift eight to 12 times with proper form. Every week, aim for a 5 percent to 10 percent weight increase to continually see results. For example, if your maximum weight one week is 200 lbs., try for 210 to 220 lbs. the next week.
Avoiding Overtraining
Doing leg presses every day is not the fastest way to get results. In fact, this will increase your chances for injury and slow down your progress. Although your muscles need to be taxed accordingly, they also need to be rested. It is during the resting phase that they actual rebuild. Take at least one day off between your workouts.
Post-workout Stretches
Whether you only do leg presses during a workout or merely add leg exercises to your workouts, post-workout stretching is important. According to the American Council on Exercise, stretching after workouts can cut down on muscle soreness and reduce muscular tension. Perform static stretches, which are held for an extended period. A standing quadriceps stretch is static. Perform this by lifting one leg, grasping your foot and pulling your heel up close to your butt.
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