The Leg Press and Real Strength

[liftsiron]

The Leg Press and Real Strength
Can you build strength in the leg press, or is it nonfunctional? Coach Carter lays the smack down here.
by Paul Carter | 02/07/19


Some coaches say the leg press is worthless. Probably those "functional" coaches who have people balancing on a Swiss ball while juggling a couple of midgets.
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Here's the funny thing about these clowns – they had to change the term to "functional strength" because, as one might guess, the leg press and other machines can in fact be used to build strength!

So they couldn't say, "Well, machines don't build strength." Clearly they do. And don't even get me started on the ass-hats who don't like the Smith machine because "it locks the lifter into a specific pattern and makes it more dangerous" or because it "doesn't work the stabilizers." Sheep.
Where Was I? Oh Yeah, the Leg Press.

In 2012 researchers did a study to examine strength training in older women, using all machines. Leg press, leg extension, etc. After 12 weeks, all these wonderful ladies increased their jumping ability. And the number of bodyweight squats they could do in 30 seconds increased by a whopping 18 reps.

Sounds functional, right?

There's a multitude of studies using the leg press to establish an increase in real life strength (running, walking, jumping, etc.) across virtually every demographic. They all end up showing the same thing. If you get stronger on the leg press, you end up with stronger quads in real life... not Matrix-style quads that only exist in a virtual reality.

Then there's decades of anecdotal evidence by virtually every experienced lifter on the planet who has done hard sets of leg presses for extended periods of time. What they ended up with was bigger and stronger legs.

Few things irritate me more than dogmatic strength coaches who believe that the answer to every question exists within a squat rack. It doesn't.
Related:  Question of Power 2
Related:  Leg Day in the Smith Machine

Paul-carter


Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes, and works with some of the most respected minds in the strength and physique world. Paul is also the author of the Super Soldier Protocol.

[Kluso]

Pretty much all I can do is leg presses cause of my back. You can definitely grow off them.

[liftsiron]

Pretty much all I can do is leg presses cause of my back. You can definitely grow off them.

Same here. I don’t know what it is but whenever I try to squat my lower back cramps up. It’s in the muscle not the spine or surrounding bone structure.

[01dragonslayer]

Great read. I agree. When I go heavy with traditional back squats I always have discomfort in my lower back for a few days. Going heavy on the press causes a little less stress and I get growth just as well.

[Dakota]

Squats are definitely the superior exercise for strength and size but like so many, after back surgery it is no longer an option.

[Dawgpound_Hank]

Good read. I already knew the leg press is a valuable exercise. I stopped squatting in 2001 after having squatted routinely for 23 years. In '01, I incurred a bulging disc during that last heavy set of squats, which put me out on sick leave for 16 months. Since then, leg press has been my main quad movement, usually with hacks and extensions. Not only do I not notice any slacking off in quad development since then, but they are actually just as big with much more separation.

Also, Dorian Yates would laugh at someone saying leg press is useless, being he had to stop squatting after only 3 years of training due to hip injuries. And lo and behold, leg press was his main quad exercise all the way thru winning 6 Mr. O titles.

[Aklion]

Fuck squats- thanks for coming to my Ted Talk