
Fitness & Health

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9th July 2018
10:01am BST

The subjects performed five sets of leg press and quad extensions at 90% of their one rep max. Half the group added a back-off set to the end of each exercise, at 50% of the weight they could lift for one rep.
They lifted this weight until failure, 30 seconds after the last working set had been completed.
Those who included back-off sets in their routine showed a greater overall increase in their leg press one rep max, quad muscle growth and muscle endurance. In particular, the strength size may surprise you given that lighter (rather than heavier) weights were the difference.
Looking for extra leg growth? Your footwear may hold the key.
Squatting can also boost your brain function - further evidence that skipping leg day is a bad move.Explore more on these topics:

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