2 Minute Leg Press.

“The leg press is a great exercise for hypertrophy,” said the late great Charles Poliquin, “especially for the quadriceps.” So what’s the best way to use the leg press for quad size? This:
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• Medium to narrow foot position
• Feet placed low on the sled
• Performed with high reps
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High reps? What about “Go heavy or go home!” There’s a time and a place for that, but if your quads are only a little bigger than your calves then it may be time to strip off some plates and go for some nauseating timer under tension.
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Most lifters have a high percentage of slow-twitch fibers in their quadriceps. “With quads, you can go as high as 50 reps per set. There’s been some pro-bodybuilders who’ve grown on 30 reps per set,” noted Poliquin. While not everyone’s fiber-make-up is the same – and while varied rep ranges are usually best – we’d say that if you lack quad size, then high reps may be the cure you’ve been looking for. Here’s a classic routine from Poliquin that puts all this info to work:
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Using a much lighter weight than normal, a full range of motion, and the narrow and low foot positions, do leg presses for two straight minutes, no rest.
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Remember, full-range means you go down until your quadriceps cover your chest. For each rep, extend your legs to 95% of lockout. Again, the key is to keep the tension on the muscle at all times. “By the time you finish this exercise, you may want to cough up a lung or two,” said Poliquin.
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