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Leg Press - Phase 3
Phase 3 Hypertrophy 1
Leg Press - Phase 3 - Hypertrophy Phase 1 - Day 5: We've just seen the first exercise for the quads; the squats. This is exercise number 2 for the quads in hypertrophy phase 1. Because you want to hit the quads, ensure that your feet are down fairly low on the plate. The higher the feet go, the more hamstrings & glutes you will be working. A nice wide stand is employed here with the toes slightly pointed out. The knees should be soft at the top & never locked. Always work with full range of motion to ensure full development of the muscle. The movement should be nice & smooth on the way down before driving to the top of the movement while still keeping a soft knee, which will keep tension on the quads. For this hypertrophy phase, aim for 12 reps on the first set, 10 on the second & 8 on the third. Pyramid the weight up as you go & really increase the intensity while using a good amount of weight in order to help build size & strength onto the quad. Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder