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How To Warm Up For Leg Press Performance

April 3, 2013

So you've hit a sticking point in your progress on the leg press. A pre-workout formula that helps increase energy and focus can help, but you might also want to look at how you warm up for hitting a new personal best. A study published in the Journal of Strength and Conditioning Research offers this strategy for increasing one rep max (1RM).

Using 16 experienced weight room gladiators, researchers tested the effectiveness of 4 different warm up routines: Short duration/low intensity (5 minutes at 40% effort), long duration/low intensity (15 minutes at 40% effort), short duration/moderate intensity (5 minutes at 70% effort) and long duration/moderate intensity (15 minutes at 70% effort).

On average, 1RM results were about 3% higher when subjects used a long duration, low intensity warm up. Give this technique a try to see if it improves your leg day. A study summarized on today's Breaking News at optimumnutrition.com offers insight into the optimal pre-game warm up for team sports.