For you leg press experts out there

[abolish the weak]

I've always had this deal with my quads, they get big and thick but dont separate well and the sweep could be much better. Even when my bodyfat is low it seems as though my quads do not want to come in worth a shit. I never understood it because I train them hard and they're strong as hell. My training partner has great quad development. He has gotten me away from squats and onto the leg press more. Now, I was putting the seat all the way back because I felt like I didnt have enough room between my quads and ribs to get a full range of motion. He told me the way I had the seat was cheating myself from hitting the sweep of my quads. So now, I only do about half of the plates I was before, but raise the seat and keep my feet really high, like half my foot is almost off the pad altogether. I cant go back as far because my quads seem to hit my ribs, but I've slowed my reps down and it seems to work. I really feel it in my upper, outer quads in a way I have not before. Does anyone else leg press like this? do you find it a better way to target the outer quads? Thanks

 

[dropshot001]

on the lp you can put your feet close together and that hits the outer sweep well

 

[GoneForFuckinEver4]

I've always had this deal with my quads, they get big and thick but dont separate well and the sweep could be much better. Even when my bodyfat is low it seems as though my quads do not want to come in worth a shit. I never understood it because I train them hard and they're strong as hell. My training partner has great quad development. He has gotten me away from squats and onto the leg press more. Now, I was putting the seat all the way back because I felt like I didnt have enough room between my quads and ribs to get a full range of motion. He told me the way I had the seat was cheating myself from hitting the sweep of my quads. So now, I only do about half of the plates I was before, but raise the seat and keep my feet really high, like half my foot is almost off the pad altogether. I cant go back as far because my quads seem to hit my ribs, but I've slowed my reps down and it seems to work. I really feel it in my upper, outer quads in a way I have not before. Does anyone else leg press like this? do you find it a better way to target the outer quads? Thanks

Hey Abolish! That's exactly how I been doing them the last few years and my leg mass and sweeps have just skyrocketed! People are always asking about my leg development now! Basically I do my 5 sets of Heavy Squats in proper form and to the floor then I jump on the Leg press and do about 5 sets until it's loaded with about 10 to 11 45lb plates on each side with my feet all the way up and off the pad a little! But I keep the seat all the way back as I feel I need the range of motion between my legs and ribs! I also like to hold onto the seat pad with both hand as I squeeze out each rep for it feels much better then holding the handles!

 

[UGAthlete]

on the lp you can put your feet close together and that hits the outer sweep well

Although this is for back squat, and not leg press, thought you might find it interesting.

I do think that raising/lowing the seat angle and foot position changes which muscles are producing the most force. Foot width seems to play less of a role (according to this study).
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Journal of Strength and Conditioning Research:Volume 23(1)January 2009pp 246-250

The Effect of Stance Width on the Electromyographical Activity of Eight Superficial Thigh Muscles During Back Squat With Different Bar Loads
[Original Research]

Paoli, Antonio1; Marcolin, Giuseppe1; Petrone, Nicola2

1Department of Human Anatomy and Physiology, Section of Physiology, and 2Department of Mechanical Engineering, University of Padova, Padova, Italy

Address correspondence to Antonio Paoli, [email protected].
Abstract

Paoli, A, Marcolin, G, and Petrone, N. The effect of stance width on the electromyographical activity of eight superficial thigh muscles during back squat with different bar loads. J Strength Cond Res 23(1): 246-250, 2009-Many strength trainers believe that varying the stance width during the back squat can target specific muscles of the thigh. The aim of the present work was to test this theory measuring the activation of 8 thigh muscles while performing back squats at 3 stance widths and with 3 different bar loads. Six experienced lifters performed 3 sets of 10 repetitions of squats, each one with a different stance width, using 3 resistances: no load, 30% of 1-repetition maximum (1RM), and 70% 1RM. Sets were separated by 6 minutes of rest. Electromyographic (EMG) surface electrodes were placed on the vastus medialis, vastus lateralis, rectus femoris, semitendinosus, biceps femoris, gluteus maximus, gluteus medium, and adductor maior. Analysis of variance and Scheffè post hoc tests indicated a significant difference in EMG activity only for the gluteus maximus; in particular, there was a higher electrical activity of this muscle when back squats were performed at the maximum stance widths at 0 and 70% 1RM. There were no significant differences concerning the EMG activity of the other analyzed muscles. These findings suggest that a large width is necessary for a greater activation of the gluteus maximus during back squats.