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Can you leg press 2.5 x your body weight?(14 posts)

Can you leg press 2.5 x your body weight?Bruno
Jan 29, 2002 2:15 PM
According to Friel this is a good target. I weight 180 and can only leg press 360 x 6 rep. I know my strength is one of my limitations but reaching 450 (2.5 x 180) seems far away and the machine at the gym only has 400lbs. Would like to know how others do to determine if I should continue weight training way into March.
re: Can you leg press 2.5 x your body weight?brider
Jan 29, 2002 3:00 PM
I'm not familiar with Friel's work, but the leg press is going to be dependent on a lot of things -- are we talking the vertical leg press (highly ill-begotten, a total back wrecker), a 45 degree hip sled, a Hammer leg press, or what? In a 45 degree hip sled I can do about 3x my body weight for reps, on a Hammer machine, I can get about 3.5x. I've never done the vertical (I like my back too much for that). So it's very aparatus dependent.
The machine I use looks like this...Bruno
Jan 29, 2002 3:22 PM
You are right, there are many types of machines. I'll check in the book for the type of machine Friel is talking about.
with a machine like that, no..dotkaye
Jan 30, 2002 9:25 AM
using a vertical leg press machine similar to the one in the picture, 275lb x 6 is about my limit. I'm 169lb. But using a 45deg sled type machine, 550lb x 6 x 3 is no problem. So it depends a lot on the machine.. I too used to feel like a wimp, until I tried the 45 deg machine..
That's great and all..TypeOne
Jan 30, 2002 8:47 PM
I'm happy to see that I am no weaker or stronger than most on this board! I weigh 150 lbs. and was doing reps with 500 lbs. on a hip sled last week. It took four days for my legs to recover and feel like cycling again!
Other than that, I don't feel any knee or back pain. But I think I am going to stop the leg work and just get on my damned bike more.
With one leg or two?Pack Meat
Jan 29, 2002 3:08 PM
I am assuming when you say leg press you are refering to the machine that has a slide at about a 45 deg angle. It has a seat and you put your feet up on a platform and push. I can do 720 lbs 10 times and I weigh about 170. I think I'm about average compared to the guys at the gym. I'm just starting the strength phase so I'm going to see what my max is, it used to be 1080, when I was young and dumb. I only go down to a 90 degree leg bend and make sure to keep my butt against the back rest.
Two legs, no more than 90 degrees...Bruno
Jan 29, 2002 3:24 PM
Back and knees take a beating when doing this exercise.
Two legs, no more than 90 degrees...brider
Jan 30, 2002 6:26 AM
Given the machine you're using (might as well be a Smith Machine... don't even get me started), trying to go 2.5x body weight IS going to be a knee and back wrecker. If this is the only MACHINE you have available, then I'd say switch to freeweight squats (if you can handle it, try front squats). The problem with the machine you pictured is that it locks you into putting your feet in front of the plane of movement, which is going to put a lot of shear stress on the knees. If you can get access to a hip sled (45 degree angled), then you should have no problems going 2.5x body weight and then some. And your back is going to thank you for it (just make sure you keep your lower back pinned to the pads and don't let it rise off it FOR ANYTHING). Now on to that "no more than 90 degrees" thing. Where did you get that? This advice has been perpetualted by the misinformed for so many years... Again, don't get me started. There is nothing wrong with going past 90 degrees. In fact, you're going to get a lot more hip involvement in a press and squat by going ass-to-calves, just don't bounce at the bottom. Make sure you take a small pause at the bottom, and smoothly press it up. Ligament damage happens from people trying to use a stretch response to either start the weight rising or to bounce off the bottom position when reversing direction without pause. Okay, I've said enough for now. Hopefully that helps.
re: Can you leg press 2.5 x your body weight?mixinbeatz
Jan 29, 2002 3:12 PM
In short, yes I can leg press 2.5 my body weight. Do I do this on a regular basis? hell no. In fact, I have not really lifted in a few years. I have resorted to the fluid trainer 50-60 rpm in a 52 x 12 for my strenth training and it seems to work great. I personally have a bad history of weight training injuries and find it difficult to follow a structured program. The strength training on a fluid trainer has been more that sufficient to built my cycling strength. In fact, after 4+ months of a steady program, along with some weight loss, I am more than happy with my results. Combined with speed training, I have raised my sprint speed to over 5mph faster than it was.
re: Can you leg press 2.5 x your body weight?_Marty_
Jan 29, 2002 5:51 PM
I weigh 160.. once did 47 reps using 360lbs in under 43 seconds.. translates to very close to 1 HP.. max leg press i ever did in one rep was 510 lbs.. took every ounce of strength.. but its possible..
re: Can you leg press 2.5 x your body weight?High Gear
Jan 29, 2002 6:14 PM
I done 14 45 lb. plates on the 45deg. leg press. I really think that squats are much better for cycling and I only do those and step-ups now. If you get into the weight thing, try to keep it up one day a week in the cycling season otherwise you'll lose the strength quickly.
re: Can you leg press 2.5 x your body weight?MeMyselfandI
Jan 30, 2002 8:23 AM
I didn't do weights this year, but last year when I was doing the most serious lifting I was doing six sets of seven reps of 540 lbs. This was on a 45 degree sled. According to Friel's book this would be somewhere around 800+ lbs 1RM. My weight is 175, so I think I was making it. But I didn't lift weights this winter, that was last year. I still have a little definition left over from doing those weights.
In a word, yesTurtleherder
Jan 30, 2002 8:53 AM
I weigh around 160lbs. and can do a leg press work out of 3 sets of 10 reps, at 600 lbs. I tend not to do that much because of concerns over my knees. That happens once your age gets to around 40. The most I ever did was about 850 lbs., which was the whole stack of 650 lbs. plus a 200 pound guy standing on the top of the weights. Pushed it three times.
Sounds like a short-cut to an injury....nmmuncher.
Jan 30, 2002 9:55 AM