drtbear1967
Musclechemistry Board Certified Member
100 Rep Leg Presses, Every Training Day – Start every workout (not just leg workouts but all of them) with 100 reps on the leg press. Use a very light weight. You might even want to start with the empty sled and try to get all 100 reps unbroken using a moderate speed and tempo. Don't go slow, but don't go lightning fast either. Fairly slow, rhythmic reps is what we want. You can take pauses, but ideally these would be done without racking the weight.
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Basically this acts as your warm-up for every single workout.. You can gradually add weight, but going heavy for 100 reps isn't the goal. The goal is to just get the blood flow going and get pumped. If you do this your legs will completely change their look in a few short weeks. About 2 minutes per day for 4-6 weeks will change your lower body forever!
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How Does This Work? – Over time this will increase the number of capillaries going to your legs. Your lower body will become more "vascularized." As such, it'll become easier to shuttle nutrients and amino acids to these muscles which will facilitate recovery and growth. It’ll also help you recover faster during your lower body workouts because more capillaries equal more blood flow equals more oxygen to the muscles and more efficient clearing of lactic acid between sets.
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For women this is also a tool for fat loss. Women tend to have less lower body vascularization and less efficient blood flow to their lower bodies. This is one of the reasons why it's harder for them to get a super-lean lower body. More vascularization makes it easier to mobilize fat in the region. Doing these high-rep leg presses daily while help solve that issue. It takes some time to build up these new capillaries, but once the adaptations have taken place it'll make it easier for you to get lean legs.
.
Basically this acts as your warm-up for every single workout.. You can gradually add weight, but going heavy for 100 reps isn't the goal. The goal is to just get the blood flow going and get pumped. If you do this your legs will completely change their look in a few short weeks. About 2 minutes per day for 4-6 weeks will change your lower body forever!
.
How Does This Work? – Over time this will increase the number of capillaries going to your legs. Your lower body will become more "vascularized." As such, it'll become easier to shuttle nutrients and amino acids to these muscles which will facilitate recovery and growth. It’ll also help you recover faster during your lower body workouts because more capillaries equal more blood flow equals more oxygen to the muscles and more efficient clearing of lactic acid between sets.
.
For women this is also a tool for fat loss. Women tend to have less lower body vascularization and less efficient blood flow to their lower bodies. This is one of the reasons why it's harder for them to get a super-lean lower body. More vascularization makes it easier to mobilize fat in the region. Doing these high-rep leg presses daily while help solve that issue. It takes some time to build up these new capillaries, but once the adaptations have taken place it'll make it easier for you to get lean legs.
