Listen to the Podcast
Once again, muscle growth “hypertrophy” from an exercise perspective comes down to the amount of force (intensity) applied to the muscle and distance (reps/sets) it moves that force.
Pro’s: Great “neuromuscular stimulus”, remaining stable with the bar on your back/front is difficult and incorporates many muscles. As a result, “functional”
Con’s: There comes a point when you cannot lift more without injuring yourself (losing balance, hurting joints etc)
Seated leg press:
Pro’s: Far greater FORCE applied to the muscles working. (ex. Squat 200lbs = leg press 600lbs)
-also more able to focus on contracting the muscles you are targeting. You may not be interested in core stabilizers for this particular muscle group/exercise.
Con’s: Not nearly as functional!
Conclusion: For muscle growth, the leg press is the best option. HOWEVER, it should be incorporated into a leg day with other exercises that promote joint/core stabilization such as lunges, walking lunges and split squats.
Supporting Literature for Feb 8th, 2011: “Factors affecting muscle hypertrophy”
A review on strength exercise-induced muscle damage: applications, adaptation mechanisms and limitations.
Muscle damage and muscle remodeling: no pain, no gain?
Molecular signaling in muscle is affected by the specificity of resistance exercise protocol.
Acute testosterone and cortisol responses to high power resistance exercise.
Effects of low-intensity bench press training with restricted arm muscle blood flow on chest muscle hypertrophy: a pilot study.
Exercise-induced muscle damage and potential mechanisms for the repeated bout effect.
Recent advances in the understanding of the repeated bout effect: the protective effect against muscle damage from a single bout of eccentric exercise.
Short vs. long rest period between the sets in hypertrophic resistance training: influence on muscle strength, size, and hormonal adaptations in trained men.
A brief review: factors affecting the length of the rest interval between resistance exercise sets.