[JaKKd up]

Anyway I thought I'd just like to share a good quad w/o to help anyone out or to show someone a different routine.

Came in the gym around 2 in the afternoon today and was a little down b/c i forgot my w/o book to keep track of my poundage. Anyway I went on without it. First I did a warm up on the bike with medium resistance for about a mile the I stretched as usual especially the quads and also squatting down to the floor and holding to prep for squats. Did about 2 warm up sets of squats in the cage with the big red olympic weights and also with the rakcs on the side at a perfect level so I would know I was coming down far enough as I would feel the bar touch them. Then I did a good 4 sets.

Anyway thats kinda typical but after that I went on to the leg press but instead of doing it with 2 legs I figured to use 1 leg at a time. I've done this many years ago but back then didn't feel it was effective maybe it was b/c my legs were weaker. Today however was a different feeling. I just had 45 lb. plates on each side and did like 12-15 reps with each leg. The great thing about this is it puts so much more emphasis on each leg and you are also able to come down a bit farther. Plus if you w/o by yourself just use your other leg for a spot if needed. The biggest con about this is that it makes you look like a girly man b/c you are using less weight than a 80 y.o. grandma can do. Oh well though if you have a decent size belly like BEEFCAKE I'm sure you can atleat do 2 or 3 plates on each side, but I figured I'd go light today and add 50 lbs. to it next week and get 8-10 reps.
Just make sure you rest 2-3 minutes between sets and 1 minute between legs, also use your weaker leg first, and have your foot on the side you usually do the presses and not in the middle. Then I hammered out 3 good sets of extensions and I was pretty spent. Since I was only doing quads today b/c I moved hamstrings to my back w/o and I never do calves with legs b/c by then my legs are shot and it's usually a pretty shitty calve after quads and hammies.

Finally I figured to do 1 more excercise but it was your typical manuever. I just hopped back on the bike and put the resistence up ALL the way and did a whole mile. It was very grueling, I hope I can walk tommorow :)

Hope it helps!

[skeptic]

LOL zing on beefcake HAHAHAHAHA ....

But great workout man!

[benji89]

single legs on leg press very effective! also single leg extension iv been hitting lately, very gud iso techniques!

[Mygeeto]

all hail the leg press

[Ap305]

iso-lateral workouts are amongst the craziest, more focus, work, technique, and isolation

[firecrakjack]

when i do the 1 legged press, i feel it more in my glute and ham on the lowering of the weight then as i press it up, i can feel the contraction from my glute through my ham with a little help from my quad... it feels like im doing it correctly, but the stretch and pump i get from these is unreal!

[Sparky_dustin]

If you wanna try something really fun do single leg hack squats