According to my trainer, dumbbell step-ups are more of a cardio activity than a weight-lifting workout. Is this true?
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Leg presses. Place feet in a narrow stance. I like to let my heels hang slightly off the bottom of the pad so that the pressing is centred from the midfoot to the toes. This effectively isolates the quadriceps in my experience.
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All-out hypertrophy zercher squats with a barbell!
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That looks very painful! What are hypertrophy reps? How long did it take your arms to get used to this?
In general, hypertrophy reps range from 8 to 15. Generally, they increase muscular mass rather than strength. They are actually not unpleasant if you wear a pair of elbow sleeves (like those used for benching). I began off at a relatively low weight, so you gradually adjust.