Honestly...it should be kind of socially okay to say "hey man, you are hoarding all the plates and there is really no need to". I am not suggesting you do this. I know many people will flip out and consider you nosy...but it should be okay 😂
Lol I use so many plates but I actually do go completely down into a full squat. I don't do many reps though so maybe I could do less weight but more reps?
Don't lockout and hold or snap into a lockout like you would do for a leg extension. Gently make your knees as straigjt as possible without pushing in one go to the top.
@@cristian9365genuinely curious to why? In my case I went way too deep, my ass lifted up and messed up my lower back pretty bad for a few weeks, have not been on the leg press since…
I've been utilizing the leg press machine a lot more, and I've noticed a drastic difference in quad growth and glute strength. I deal with POTS, so I really need to focus on strengthening my legs to keep me from passing out when my heart rate gets up there, and slow controlled reps on this machine has proven to work wonders. I do 6 plates on each side, do 10 slow reps, remove a plate from each side, do 10 more reps, and continue removing till I'm down to 1 plate on each side. At that point, I push till failure, then lay on the machine for a minute so I don't puke lol.
Ah yes, there are people in my gym loading more than 500 lbs on the leg press machine, then press it with their arms pushing their knees into the machine with a 1/16 ROM. Edit: for those who said 500 lbs is light weight, I'm just using this number for the average population, that's why I put it as "more than 500 lbs". The math is 500+ lbs with ∞ upper limit depending on what you interpret as heavy weight.
guy at my old gym does 1/16 rom with really low weights but tons of reps while he plays on his phone. I think he thinks it's some sort of end-of-workout cardio/knee conditioning exercise or sth.
I’ve seen this on hack squats but with the weight I used. I‘m a beginner 💀 The guy did those „reps“ not even close to any sign of exhaustion or failure, then went to flex his arms in the mirror 💀
@@GustavRexwhat a stupid argument you have. next time bring something else to the table than "b-but what about yours!!" next time go be a MasterChef before u even think about not liking a dish in a restaurant lol
Love these tips! I used to think squatting and leg presses weren't for me because of knee pain. Once I started working on my form and not ego lifting, my ankle mobility has improved so much. Having sore quads and ass cheeks for the next 2-3 days after my workout is so awesome!
My ankle mobility has always been so ass that it puts me off when it comes to leg workouts, and I can’t seem to improve it.. I literally cannot go to a 90 degree squat even without any weights, meaning I’ll always need something under my heels. But at the same time having some plates under the heels feels so unstable when you have a load of weight on your shoulders. Do you have any good advice on increasing the ankle mobility effectively, other than just performing the moves which might increase it slowly over time?
I would like to know the same thing as the other commenter. How did you increase ankle mobility? I was told to do single leg leg press. I need to improve my strength and balance and mobility of my ankles for my salsa dancing technique.
Exactly what I do and I've noticed a ton of growth. I don't completely lock out. I go all the way down, not just a foot of movement. I'm at 800lbs. Most people say leg press isn't beneficial, but I just think it's because they don't do it correctly.
i used to slap 700 on the machine when i was bulking and sam sulek style throw the weight around with maybe a 90° knee depth at best. i’ve recently realized my hips are tight, and after 2 weeks of hip mobility training, i can easily do 550 for 10+ reps controlled. pro tip: think of it as an ass to grass squat, but with the floor pushing up instead of the bar pushing you down. helped me a ton
I did leg press for the first time one month back, as the weight came down my hips went up and I pushed tbe weight up with a raised/elevated hip that stained my back and it took me 3 weeks to recover. Did leg press today at a much higher weight and did it perfectly ensuring the back stays glued on the seat and the hard grip on the handle, but I avoid going beyond the right angle as that tends to push my hips forward. I keep it in such a way that my calf and quads are at right angle to each other.
A friend of mine suggested i did lateral raises behind the back to help with shoulder pain and tension in my front delts. Is is beneficial or do you think there might be a better exercise? I love all the science based facts, and you are BIG! Thanks!
I love the concise and easily digestible information presented in your videos that is useful for everyone from beginners who just set foot in a gym for the first time to advanced who need a reminder not to ego lift.
I bought a leg press for my home gym, 600 on Amazon. Best money I have ever spent. Keep in mind though weights are 1.10 a lb... So another 400 plus in 45s.. but still 1k and the best machine ever. The brand is Syedee, I also bought the leg extension machine for another 300 and it makes such a difference having at home. I now do legs 3 times a week
that should be a crime, there is a gym like that where i live, and it is like a third the price of the one i go to (while also being 4 minutes walking distance), but no proper leg press, no money from me
@@bigdaddy69420 Mine costs 60 BAM, which is around $35 (students price) It's considered relatively expensive, especially given the average wages here in Bosnia and Herzegovina.
@@predatorfitnessyt i think mine is 300 DKK, which is like 45-50 dollars maybe, its pretty good actually. hope your gym is filled with good machines and such
The best videos that are really really educative. Man i love your content. Your an excellent trainer. And your well versed in it. Thats a beautiful blessing from god. Always remember to thank him no matter what. And keep spreading it rather than monopolizing or keeping it for your self. Remmber that the charity of knowledge is spreading it. 🙂
@@julianpermuy8191 I don’t think it’s overthinking, just wanted to make sure I’m using the leg press as efficiently as possible. I also think this machine could be the worst one to misuse at the gym.
Honestly the best thing to do is just try different positionings and see what feels the best for you. Pay attention to any discomfort or pain that you feel before, during, and after the lift, and don't lift too heavy when testing them out. Some positions will better target certain areas than others so depending on your goals it might even be worth it to you to change positions between sets or days.
I’m not even capping - I had slight discomfort in my left knee - following these tips I can do even more weight with no pain - follow these tips guys - stay safe
Yeah there's no way I'd trust my knees or anyone else's to fully lock out and not buckle and snap inwards. AFAIK there's really no benefit to locking them and there's at least some amount of increased risk, some more than others. Just not worth it IMO.
Hi ,I'm a student and don't have much time to workout at the gym .I never worked out seriously before. Can you make a home full body workout video for teens based on science to at least stay fit? Thanks.
I love the amount of weight I can load up on these but getting stuck in there is probably the most embarrassing thing I can imagine happening at the gym. Such a conundrum.
I used to do 3 sets of 12 12 12 reps .. meaning 12 reps in all stances so don’t insinuate that I had too many plates 🙂🙂 y’all didn’t ban me for no reason and the reason was because of athletic performance i surprised a lot of people that never believed in me and that’s not my problem 🤷🏾♀️🤷🏾♀️ you guys are 2 BABYDADDIES too late 🎯🎯being a good mother isn’t a crime and working out is not a crime 🇺🇸🇺🇸 god bless America
How are you that flexible? And is there a way to do leg press at home? I was thinking of putting a weighted bar behind my lower back, bending forward, and using my glutes to raise and lower that weight.
IT IS ABSOLUTELY NOT SAFE TO LOCK KNEES !!!! it is recommended to always leave the knees bent otherwise with any weight you could end up with your legs bend the wrong way....
I find then when I do the leg press it’s very difficult to keep my heels down, and I get a better stretch when I push with my toes more. Is there any difference in how flat your feet are when you do it?
Depending on body structure, going wide allows for more range of motion. My rule of thumb is that you use a leg press with the same foot position you squat.
I noticed the hamstrings weren't mentioned. I'd say squats work out quads very good with only a slight use of hamstrings. The leg press works both sides of the thigh more evenly. Although I feel more quad use with leg press, my hamstrings have definitely been sore. Especially this last time...after I realized I wasn't going low enough.
I'm confused by the last one. If it's locking out to not fully straighten your legs, what is the alternative that people are doing? Like going 50% up or...?
One more point to add that I thought would be the main one - pelvic tilt position / posture. A tight belt helps to determine what's each person's unique position, as the taller you are, the harder it gets to find a comfy position without damaging your lower back
Leg press is the only lift that I'm actually really good at. Last year i wanted to see how much i could improve in 6 weeks over the summer, and i went from 650 to 1350 over the course of those weeks. And yes, i was making sure to do full ROM
I disagree on foot width. I do a lot of leg press instead of squat due to knee and knee cap problems. You can emphasize different heads and build knee stability depending on the foot placement: shoulder width = mid quad, narrower = inner quad, and wider = outer quad. The difference is like lining the outside part of your feet on the inside part of your shoulders vs. Inside part of your feet on the outside part of your shoulders. You are not trying to get crazy with it; more just slightly shift the balance of weight. I usually do 1-3 super sets at 80%-90% of my working load that to burn out my legs and it really helps my knee stability.
There’s some guy at my gym who literally uses every 45 plate in the house barely moves the machine. I can’t stand him
Don't speak bad about el campion. Hes a legend
Some Guy Did 897Lbs When I Was At The Gym One Time
Honestly...it should be kind of socially okay to say "hey man, you are hoarding all the plates and there is really no need to".
I am not suggesting you do this. I know many people will flip out and consider you nosy...but it should be okay 😂
Lol I use so many plates but I actually do go completely down into a full squat. I don't do many reps though so maybe I could do less weight but more reps?
I have a similar guy and makes very loud noises with every rep.
Nobody can convince me to lock out my knees after watching that one video
It is not safe to lock out the knees. These guys are spreading a dangerous desinformation
There’s more than one video out there of legs breaking from lockout.
you should watch rennaisance polarization. he explains why it is good/bad to do it a certain way.
@@Know-nx5yolmao polarization
Don't lockout and hold or snap into a lockout like you would do for a leg extension. Gently make your knees as straigjt as possible without pushing in one go to the top.
"The deeper, the better" yeh that's what she said..
Target glutes. Target acquired. Go deep.
this comment is soo deeper 😂
And lengthened partials at bottom to end the set
If I said that 6 years ago I would be proud. Now I would be really embarrassed I said that
Yeh, no woman has ever said that. You just outed yourself as a virgin.
"The deeper, the better" life changing advice
Finally someone who said what I was thinking
Dayum 🥵 😂😂😂
😩😩😩
Stolen comment bud
@@Gabsss0910 "stolen comment blud"🤡🤓
Also, don't go so deep that your ass rises up and starts starts rotating your back
Very good that you’re sharing this. Definitely try to avoid this. I messed up an raised my back which got me injured for two weeks.
Deeper the better just isn't good advice imo, this should not be ignored
It's actually BETTER to let your ass rise up
@@cristian9365genuinely curious to why? In my case I went way too deep, my ass lifted up and messed up my lower back pretty bad for a few weeks, have not been on the leg press since…
@@cristian9365no way your spine will get injured
I've been utilizing the leg press machine a lot more, and I've noticed a drastic difference in quad growth and glute strength. I deal with POTS, so I really need to focus on strengthening my legs to keep me from passing out when my heart rate gets up there, and slow controlled reps on this machine has proven to work wonders. I do 6 plates on each side, do 10 slow reps, remove a plate from each side, do 10 more reps, and continue removing till I'm down to 1 plate on each side. At that point, I push till failure, then lay on the machine for a minute so I don't puke lol.
What is POTS?
@@MrDreamer121 Postural orthostatic tachycardia syndrome
@@MrDreamer121ken carson song
I don’t have POTS or even know what that is but I do about 1/100 of this weight and also want to puke 😂
@@MrDreamer121basically when you stand up your heart goes extremely fast and you get dizzy or pass out
Ah yes, there are people in my gym loading more than 500 lbs on the leg press machine, then press it with their arms pushing their knees into the machine with a 1/16 ROM.
Edit: for those who said 500 lbs is light weight, I'm just using this number for the average population, that's why I put it as "more than 500 lbs". The math is 500+ lbs with ∞ upper limit depending on what you interpret as heavy weight.
guy at my old gym does 1/16 rom with really low weights but tons of reps while he plays on his phone. I think he thinks it's some sort of end-of-workout cardio/knee conditioning exercise or sth.
Struggling that much on 500 lbs? Huh?
@@bigweeweehaverShow us your leg press, bud.
I’ve seen this on hack squats but with the weight I used. I‘m a beginner 💀
The guy did those „reps“ not even close to any sign of exhaustion or failure, then went to flex his arms in the mirror 💀
@@GustavRexwhat a stupid argument you have. next time bring something else to the table than "b-but what about yours!!" next time go be a MasterChef before u even think about not liking a dish in a restaurant lol
Love these tips! I used to think squatting and leg presses weren't for me because of knee pain. Once I started working on my form and not ego lifting, my ankle mobility has improved so much. Having sore quads and ass cheeks for the next 2-3 days after my workout is so awesome!
Lmao this comment is hilarious w your pfp
My ankle mobility has always been so ass that it puts me off when it comes to leg workouts, and I can’t seem to improve it..
I literally cannot go to a 90 degree squat even without any weights, meaning I’ll always need something under my heels. But at the same time having some plates under the heels feels so unstable when you have a load of weight on your shoulders.
Do you have any good advice on increasing the ankle mobility effectively, other than just performing the moves which might increase it slowly over time?
I would like to know the same thing as the other commenter. How did you increase ankle mobility? I was told to do single leg leg press. I need to improve my strength and balance and mobility of my ankles for my salsa dancing technique.
Been watching you for over a year now, Ive learnt so much. I have even lost 32 kg thanks for all the advice
pro job, keep up the progress ))))
DAMN BOY HE THHIIICCC
Enormous gluteus maximus
Thats a Thicc ass boy, boy!
Gay
Thick af boyyy
@@-littlekidlover-you have no right to speak
I can finally say, that I'm proud to check all the boxes while figuring this exercise by myself. Thanks Jeff for the morning validation! Made my day.
Leg press checklist:
1. Set up the bench
Exactly what I do and I've noticed a ton of growth. I don't completely lock out. I go all the way down, not just a foot of movement. I'm at 800lbs. Most people say leg press isn't beneficial, but I just think it's because they don't do it correctly.
Excellent clear advice, thanks Jeff! I always enjoy the leg press and this will make it even better.
i used to slap 700 on the machine when i was bulking and sam sulek style throw the weight around with maybe a 90° knee depth at best. i’ve recently realized my hips are tight, and after 2 weeks of hip mobility training, i can easily do 550 for 10+ reps controlled.
pro tip: think of it as an ass to grass squat, but with the floor pushing up instead of the bar pushing you down. helped me a ton
I did leg press for the first time one month back, as the weight came down my hips went up and I pushed tbe weight up with a raised/elevated hip that stained my back and it took me 3 weeks to recover.
Did leg press today at a much higher weight and did it perfectly ensuring the back stays glued on the seat and the hard grip on the handle, but I avoid going beyond the right angle as that tends to push my hips forward. I keep it in such a way that my calf and quads are at right angle to each other.
I have hypermobile joints so locking out is a nightmare 💀
Same bro😭
Go safe bros ☠️
You need a spotter then…
Just keep the slight bend he mentioned, and don't snap your legs into lockout. Be explosive, but in a controlled manner.
The only case where you wanna be careful about lockout. Welp... Yeah no resting at the top of the leg press for you 😂
Thank you so much Jeff. I love it! The simplicity you put in these videos.
Jeff bringing the whole bakery with that 🎂 😍
A friend of mine suggested i did lateral raises behind the back to help with shoulder pain and tension in my front delts. Is is beneficial or do you think there might be a better exercise? I love all the science based facts, and you are BIG! Thanks!
I’ve found the same to help me. If it works, it works.
I love the concise and easily digestible information presented in your videos that is useful for everyone from beginners who just set foot in a gym for the first time to advanced who need a reminder not to ego lift.
Advanced lifters are not beholden to arbitrary ROM standards that beginners made up to feel good about there lack of progress.
Post your physique@@Verbux
@@maculikurkin4544glowie
@@maculikurkin4544 How much do you curl
I bought a leg press for my home gym, 600 on Amazon. Best money I have ever spent. Keep in mind though weights are 1.10 a lb... So another 400 plus in 45s.. but still 1k and the best machine ever. The brand is Syedee, I also bought the leg extension machine for another 300 and it makes such a difference having at home. I now do legs 3 times a week
Unfortunately we only have horizontal leg press at my gym 😢
😭
that should be a crime, there is a gym like that where i live, and it is like a third the price of the one i go to (while also being 4 minutes walking distance), but no proper leg press, no money from me
@@bigdaddy69420 Mine costs 60 BAM, which is around $35 (students price) It's considered relatively expensive, especially given the average wages here in Bosnia and Herzegovina.
@@predatorfitnessyt i think mine is 300 DKK, which is like 45-50 dollars maybe, its pretty good actually. hope your gym is filled with good machines and such
You think that's bad? My gym only has a *vertical* leg press.
The best videos that are really really educative. Man i love your content. Your an excellent trainer. And your well versed in it. Thats a beautiful blessing from god. Always remember to thank him no matter what.
And keep spreading it rather than monopolizing or keeping it for your self. Remmber that the charity of knowledge is spreading it. 🙂
Jeff what about the angle of the back support if the machine can be adjusted?
Whatever let's you get the deepest stretch
Bro how can you overthink something that much to ask that?
@@julianpermuy8191it matters to some people
@@julianpermuy8191 I don’t think it’s overthinking, just wanted to make sure I’m using the leg press as efficiently as possible. I also think this machine could be the worst one to misuse at the gym.
Honestly the best thing to do is just try different positionings and see what feels the best for you. Pay attention to any discomfort or pain that you feel before, during, and after the lift, and don't lift too heavy when testing them out.
Some positions will better target certain areas than others so depending on your goals it might even be worth it to you to change positions between sets or days.
The sound effect is TOP🔥🔥🔥🔥🔥🔥🔥
Ur channel never disappoints, good job!
I’m not even capping - I had slight discomfort in my left knee - following these tips I can do even more weight with no pain - follow these tips guys - stay safe
He added a booster seat…him just a widdle guy
This is super helpful. Thank you!
“People get confused by 5.”
“5. Lockout.”
Then says he doesn’t lock out.
... said it to make viewers watch till the end.
See? You got confused by it. He was right. 🤷♂️
@@iamasquidinspace lol very true
He knows what happens when you lock out. Look for lockout accident clips on UA-cam. It's not pretty.
Huh, I’ve never learned from anyone, but it turns out that I’ve been doing it correctly all along.
Nice, I've been doing it wrong all my life
Leg press checklist:
1) Get off the leg press machine
2) Go to the squat rack
3) Squat
Done
Yeah there's no way I'd trust my knees or anyone else's to fully lock out and not buckle and snap inwards. AFAIK there's really no benefit to locking them and there's at least some amount of increased risk, some more than others. Just not worth it IMO.
never knew about the do as deep as you can thing. very helpful!
Move the backrest as far down as possible as well. Makes a bigger difference than anything he mentioned.
Why is his voice so soothing
“Perfect” is subjective.
What's the difference between this machine and the seated leg press?
For once I have a perfect exercise, that's really comforting to hear ^^.
Hi ,I'm a student and don't have much time to workout at the gym .I never worked out seriously before. Can you make a home full body workout video for teens based on science to at least stay fit? Thanks.
I love the amount of weight I can load up on these but getting stuck in there is probably the most embarrassing thing I can imagine happening at the gym. Such a conundrum.
Great video, thank you! 💪🏻🙏🏻
I used to do 3 sets of 12 12 12 reps .. meaning 12 reps in all stances so don’t insinuate that I had too many plates 🙂🙂 y’all didn’t ban me for no reason and the reason was because of athletic performance i surprised a lot of people that never believed in me and that’s not my problem 🤷🏾♀️🤷🏾♀️ you guys are 2 BABYDADDIES too late 🎯🎯being a good mother isn’t a crime and working out is not a crime 🇺🇸🇺🇸 god bless America
Guys, Nippard is good. Delivers really solid Science based messages. And he conveys things pretty well to the layman.
Super helpful. I’m new to going to the gym and this type of short really helps out. Small, bitesized nugget of knowledge
The knees locking is always a big debate
How are you that flexible? And is there a way to do leg press at home? I was thinking of putting a weighted bar behind my lower back, bending forward, and using my glutes to raise and lower that weight.
Thanks for the reminders!
Super informative content bro. Keep up the good work
I love your yt shorts
What is your opinion on the tire flips or anything to do with tires? Thanks.
I like these kinds of videos.
They're neat!
Width actually matters, choosing a comfortable width that doesn’t restrict the leg movement is better.
Did you hear what he said
@@Brain-washed2I know right. Always a Karen that doesn’t listen
are there different tips for if you are using a horizontal leg press instead of an incline one?
Love these videos but i cant afford the gym so i dont know why i watch them 😂😂
Great tip about the extra pad if bottoming out, thank you!
Thanks for confirming I have perfect form.
Keep it up!
I get lower back pain wherever I go even slightly heavy. Is there something I can try to do to alleviate this pain?
#3 is what everyone I’ve ever seen in my entire life misses completely
Thanks a lot bro for the tips, really helpful ❤❤
IT IS ABSOLUTELY NOT SAFE TO LOCK KNEES !!!! it is recommended to always leave the knees bent otherwise with any weight you could end up with your legs bend the wrong way....
I do the leg press with one leg at a time, trust me, the stretch and pump is amazing.
I send many of your videos to myself on whatsapp so I can do the exercise at gym. Always great material
Does this apply to vertical leg press can you cover this briefly in a future update?
skip the vertical leg press since it stops you from getting deep enough
Do you use the tip of your feet or the back of your feet when pushing. I believe both are good depending on if you want quads or glutes
I find then when I do the leg press it’s very difficult to keep my heels down, and I get a better stretch when I push with my toes more. Is there any difference in how flat your feet are when you do it?
Pls mention how to adjust which angle is good in leg press machine
Ppl think HIGH FOOT PLACEMENT targets more glutes YES but it’s not a glute exercise so don’t replace glute kick backs or steps ups with them
Ain’t no way i’m taking these quantum mechanics to the gym
I’m glad I watched this. I had the foot position thing backwards, as far as targeting glutes or quads.
Question for all. Lower back issues, would you just give these a miss?
Depending on body structure, going wide allows for more range of motion. My rule of thumb is that you use a leg press with the same foot position you squat.
I noticed the hamstrings weren't mentioned. I'd say squats work out quads very good with only a slight use of hamstrings. The leg press works both sides of the thigh more evenly. Although I feel more quad use with leg press, my hamstrings have definitely been sore. Especially this last time...after I realized I wasn't going low enough.
It's called active Range of motion first of all.. And width does matter significantly
Very informative
I'm confused by the last one. If it's locking out to not fully straighten your legs, what is the alternative that people are doing? Like going 50% up or...?
Thanks Jeff
I could be entirely wrong, but keeping a knee bend means you aren't locking out. You're just stopping short of locking out.
Ahh, this machine is something I miss with my home setup. The deep stretch is so good. Not even for the lift, just the stretch itself.
Bro never misses leg day
How do you prevent abdominal pain?!
Wait... if there's a bend in the knee, how's that "lock-out"?
Does this mean you want to put the seat up, as high as possible? Or low as possible before you add the pad?
I need this mans beard routine!
One more point to add that I thought would be the main one - pelvic tilt position / posture. A tight belt helps to determine what's each person's unique position, as the taller you are, the harder it gets to find a comfy position without damaging your lower back
Thanks Jeff, I needed this because my lower back is cooked
Would love to hear about the back pad adjustment.
Pull up on handle is new and cool!
Thank you!
if your glutes stay on the seat. is it actually important to hold the hand grips?
Does the same apply to horizontal machine?
Leg press is the only lift that I'm actually really good at. Last year i wanted to see how much i could improve in 6 weeks over the summer, and i went from 650 to 1350 over the course of those weeks. And yes, i was making sure to do full ROM
How can you lock out with bent knees??
I disagree on foot width. I do a lot of leg press instead of squat due to knee and knee cap problems. You can emphasize different heads and build knee stability depending on the foot placement: shoulder width = mid quad, narrower = inner quad, and wider = outer quad. The difference is like lining the outside part of your feet on the inside part of your shoulders vs. Inside part of your feet on the outside part of your shoulders. You are not trying to get crazy with it; more just slightly shift the balance of weight. I usually do 1-3 super sets at 80%-90% of my working load that to burn out my legs and it really helps my knee stability.
Also, make sure your knees are hinging, not buckling in or out.
I did this about a month ago and felt something pop in my back and now I have pain there. Any good work around?
Great video
leg press checklist:
1. you squat instead ✅