Leg Extension with Blood Flow Restriction

Do leg extensions using blood flow restriction training (BFR). When executed properly, it can lead to an immense amount of muscle growth with a fraction of the external load that's commonly associated with increasing shear and compressional forces at the patella-femoral joint. Get some elastic straps or wraps, and wrap your thighs as high as you can get them on the hip towards the proximal gluteal fold. Be sure they're at a perceived eight-tenths tightness -- pretty damn tight. Once they're on, complete multiple high rep sets, think 15-20 reps, all with 30-40% of your 1RM. Maintain constant tension and flex each rep to drive more and more blood into the quads. Keep rest periods short. Anywhere from 20-40 seconds should do it. Cumulative stress from the pump is the key, so don't worry that you're only a moving a fraction of your normal weights.